McNugget – Page 2 – F3 South Wake

A Good Mix of Hills

June 22, 2022/in Running 4 the John /QIC: Fanny Pack
PAX: 187, Axe, Dawgpound, Emeril, Fanny Pack, Lawn Dart, McNugget, Oyster, Pikachu, Redenbacher, Sunshine, Tom Tom, Woody

FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte. Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

R4TJ, Cat in the Hat Version

June 15, 2022/in Running 4 the John /QIC: Breach
PAX: 187, Abe, Axe, Bobby Boucher, Bobby Dall, Breach, Cancun, Dumbo, Fram, Lipstick, McNugget, Roaming Gnome, Woody

A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach) ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

+1 Point #June Challenge

June 7, 2022/in U Turn /QIC: Lipstick
PAX: 187, Alpine, Axe, Cupid, Dahmer, Fanny Pack, Lipstick, McNugget, Skidmark, Teacher's Pet

FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route 🙂
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Toilet paper Team Tear

June 1, 2022/in Running 4 the John /QIC: Banana Seat
PAX: 187, Abe, Banana Seat, Bobby Boucher, Cupid, Dawgpound, Emeril, Fram, Full House, McNugget, Redenbacher, Roaming Gnome, UTI

13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!

RFTJ 5/25/2022

May 25, 2022/in AO Post, Running 4 the John /QIC: Emeril
PAX: Axe, Boy George, Cupid, Dawgpound, Emeril, McNugget, Redenbacher, Roaming Gnome, Slide Rule, Woody, Yoshi

FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

May 16, 2022/in Cletus /QIC: Yogurt
PAX: Abe, Alpine, Banana Seat, Boy George, Cancun, Cupid, Da Business, Dauber, Full House, Go-Gurt, Happy Gilmore, Hasselhoff, Highlighter, Hurts A Little, Lipstick, McNugget, Nemo, Pikachu, Sand Crab, Skidmark, Slide Rule, U.T.I, Wild Turkey, Woody, Yogi, Yogurt

EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5) Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

Did you hear that?

May 5, 2022/in Running 4 the John /QIC: Redenbacher
PAX: Abe, Axe, BagBoy, Boy George, Cupid, Dahmer, Dawgpound, Dumbo, Emeril, Maybelline, McNugget, Pikachu, Redenbacher, Roaming Gnome, TomTom, Yoshi

EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

R4TJ 3.30.2022

March 30, 2022/in Running 4 the John /QIC: Redenbacher
PAX: Abe, Axe, D.O.A., Dawgpound, Full House, McNugget, Redenbacher, Skidmark, TomTom, Woody

FNGs: Not today

Warm Up: Discussed the route and headed out.

The Workout:

We ran 5 miles.

Mary: MIA

Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.

T-Claps (Recognition): All HIM for showing up today.

Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.

YHC took us out. Thank you for the opportunity to lead.

20’s on the ramp

March 28, 2022/in Paradise City /QIC: Emeril
PAX: Cornholio, Cupid, Dawgpound, Dumbo, Emeril, MadDog 2020, McNugget, Pablo, Pikachu, Skidmark, Woody

EC: Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up: 1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon. Need aid/water station helpers for the Spring Classic.

Prayer: Jessica and Melanie

Q by Committee at Purple Cobra

March 9, 2022/in AO Post, Purple Cobra /QIC: Abe
PAX: 2 dollars, Abe, Bobby Boucher, McNugget, Nemo, Wild Turkey, Woody

FNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.

YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.

Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.

Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.

With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.

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