Moby – Page 9 – F3 South Wake

On the Trail of Bonnie & Clyde at Tiger Blood

May 23, 2019/in Speed Racer /QIC: Brony
PAX: AAA, Blue Hen, Brony, Da Business, Moby, Pigpen, Slide Rule

YHC maintained his status as the History-lovin’ Q… and brought a Bonnie & Clyde themed workout for the PAX today at Tiger Blood. May 23, 1934 was the end of the road for those two depression-era bandits as a group of lawmen led by 2 retired Texas Rangers tracked them down over a period of months, finally killing them in a shoot-out on a back road in rural Louisiana.

FNGs: None

Warm Up:
Slaughter Starter: 13 Burpees OYO (B&C killed 13 people throughout their rampage)
Jog around the school, circle up next to baseball field for
15x SSH
15x Imperial Walkers
15x Daisy Pickers
15x Good Mornings
15x Hillbillies

The Workout:
Made our way to the track. Partner up.
Clyde (Wheel) Barrows & Bonnie (Peter) Parkers across the width of the football field. Approx 13yds of wheelbarrow with partner 1, stop and both partners do 13 Peter Parkers. Flapjack and continue across the field until both partners have done two sets of wheelbarrows.

Clyde loved his Ford V8 and even wrote a letter to Henry Ford to tell him so (just before he was captured). Fords were built in Dearborn, MI and YHC hates Michigan. But that reminded me of Michigan sprints we used to do with O.G. F3’er Bret Michaels back in the old school Mutiny days. So, we did a ladder of field sprints down the length of the football field.
1/4 way sprint, jog back
1/2 way sprint, jog back
3/4 way sprint, jog back
Full field sprint, jog back
1/2 way sprint, jog back
1/4 way sprint, jog back

As the PAX were sufficiently gassed from the sprints, we stayed in one spot for a bit and did a brief round of BOMBS. Rep count derived from 5 points on the Texas Lone Star & 85 years since the couple were stopped.
85 / 5 = 17
17 reps it is.

17x Burpees
17x Overhead claps (while in a squat)
17x Merkins
17x Big Boy Situps
17x Prisoner Squats (even though B&C never made it to prison)

Next, we setup a Posse Chase around the track. Half the PAX took off on an Indian Run, remaining PAX stay behind and knock out 17 LBCs; when finished, chase down the posse and flapjack. Completed ~2x around the track.

Following the Posse Chase we circled up for a couple rounds of GITMO.

Upon completion, YHC led the PAX on a jog back toward the front parking lot. But just before we arrived – we lined up the PAX for a final JAILBREAK sprint to the finish.
Moby & Blue Hen were neck and neck til the finish.

Mary:
Popcorn Cooldown.
Moby led us in Picklepounders
AAA added some stretching
Da Business threw in some box cutters

“Maney” Gault (L), Frank Hamer (R)

To honor the man who came out of retirement to track down Bonnie & Clyde, YHC finished up with a round of Frank “American” Hamers

Announcements:
Run the Quay coming up

T-Claps (Recognition): Slide Rule was a beast today in slightly warm and humid conditions as he completed the whole workout while wearing breathtaker.

Prayer:

Prayers lifted up for family and friends recovering from illness, significant losses, and many unspoken requests. Thankful as always for our health, our families, our many blessings and our brotherhood of F3.

Naked Moleskin:
This was really a delayed Anniversary Q for YHC — having celebrated 4 years of F3 camaraderie on April 15. Thankful for all the guys who encouraged me and brought me along on this journey – especially Peak Week for the EH to get me on board going all the way back to Oct 2014. Aye!

Field Trip at the Nut!

May 23, 2019/in AO Post, Nutcracker /QIC: Slide Rule
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Buford, Cowboy, Cupid, Da Business, Dawgpound, Face Plant, Flanigan, Moby, Norm, Pigpen, Pumpkin Spice, Slide Rule, The CMD, Thigh Master, Wiggly

FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.

Prayer:

Lots of parents struggling. Cherish the time.

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

May 15, 2019/in Running 4 the John /QIC: UTI
PAX: Blue Hen, Boy George, Brony, Cowboy, Face Plant, Lipstick, Maybelline, Moby, Nemo, Peak Week, UTI, Yogurt

FNGs: Welcome Face Plant! He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large. He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains. The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john. Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual. We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought. Within a few minutes or so, Nemo and Yogurt arrived on the scene. Good! More running buddies 🙂 Bad! Yogurt hill repeats 🙁 JK Yogurt JK. Within a minute of start an SUV came barreling in. To our surprise… A 12 Oaks clown car complete with an FNG. As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages… So… we like… jogged together around the parking lot and stuff… PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout: The Turkey!!! A 5+ mile route that makes the rough shape of a turkey on the Strava map. She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway). No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary: Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being! Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements: Tryptophan really did a number on these guys today… Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer: Yep, tryptophan again… YHC took us out.

Brick Barrow 2

May 15, 2019/in Nutcracker /QIC: Dawgpound
PAX: 3rd Cousin, AAA, Buford, Chips, Cupid, Da Business, Dawgpound, Emeril, Flanigan, H1N1, Lucky Charms, M4L, Martini, Messi, Moby, Nemo, Norm, Peak Week, Pikachu, Puddles, Slide Rule, Wiggly

It was absolutely awesome getting to do my very first F3 workout again. Even though I had breath taker it was still a pleasure to see how far I’ve come. Thank you all for coming out for my 2 year anniversary workout. I couldn’t ask for a better group of men that supported me in my F3 journey. The accountability and fellowship matter, so much to me. Without F3 I would probably be posting 3 times a week at a gym somewhere. Making no real progress in life nor fitness. I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here. He looked like former Atlanta Braves Pitcher John Rocker. At least this is according to Flanigan. I guess Mr. Rocker had batteries thrown at him. So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks. Each PAX grabbed two bricks. We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up. Each partner ran in a different direction around the loop in front of the school. When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps. This means tap right shoulder, tap left shoulder, merkin. That was one rep. I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field. No one partner dropped his bricks so he can hold his partners feet. We brick barrow across and back from the soccer field. There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school. Next up was Moby’s favorite Jack Webs. 1 to 3 ratio. We went up to 10 and 30. I think my first workout I did very few at this point. It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Ain’t Nothing But Mammals

May 9, 2019/in Speed Racer /QIC: Warbucks
PAX: 3rd Cousin, Aquaman, Blue Hen, Maybelline, Moby, Peeping Tom, UTI, Warbucks

8 PAX showed up for a primal beatdown at Tiger Blood, 7 survived. YHC arrived at 0455 for a quick jog around the school to scout out the site. At 0505, 4 PAX set off on an EC run down to Crossway. This isn’t the normal route, but wanted to work some hills into this morning. Aquaman volunteered to show us the standard route, but I must have not heard him… Either way, we had our hills and were back in plenty of time to see the rest of the PAX, including 1 “visitor” from Carpex, Peeping Tom. There was some mumblechatter about mumblechatter and at 0530, we were off! At CoT, PAX were inspired by a passing Bunny and decided we don’t have enough “humpers” already, so Bunny Humpers should make an appearance in SW soon…

EC: Aquaman, Maybelline, UTI, Warbucks

Warm Up:
Mosey back to parking lot for:
SSH x25 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward/x10 backward IC
Arm stretches
Moroccan night clubs x10 IC
Mountain climbers x10 IC

The Workout:
Mosey to soccer fields.

PAX lined up on the end of the soccer field. We did the following:
3 exercises
sprinted to mid-field
repeated exercises
sprint to end of field
repeat exercises
**Counts ranged from 15-25 for each exercise as needed.

Round 1 exercises: Mountain climbers, Catalina wine mixers, and merkins
After round 1, we had our 1st casualty. Aquaman, exhausted from being Thunderstruck last night, didn’t want to over do it and headed home. YHC confirmed he made it home without issue. Rest up Aquaman!
Round 2 exercises: Monkey humpers, shoulder taps, squats.
For round 3 we did an animal walk across the field with YHC calling different modes of transportation. It went something like this:
Bear crawl (Moby is an extremely fast bear)
Crab walk
Duck walk
Crawl bear
Flamingo (lunge walk)
Cheetah (sprint)

PAX then mosey’d over to the lot beside playground and grabbed some wall for:
BTTW x15 IC
Pistol squats x10 per leg
Australian mountain climbers x20 IC (unfortunately no blood was spilled)

Next up, parking lot suicides with PAX calling exercises at start
Sprint to 1st island and back to start for exercise
Sprint to 1st island + back to 2nd island + back to start for exercise …
Repeat to 4th island

Suicide exercises:
Plank jacks x15 IC
Pickle pounders x10 IC
LBCs x10 IC
Crab humbers x10 IC
PAX loved crab humper so much that we did another set before going to find Mary.

Mosey back to start for Mary.

Mary:
LSF x20 IC
Homer to Marge x10 IC – YHC planned to work each leg individually until CAR was called. PAX scattered out of the way as Mary came in hot pursuit of her parking spot.
After this brief interruption, we finished up with:
High slow flutter x20 IC – last exercise
Box cutters x15 IC – really, the last exercise
Have a nice day

Announcements:
Carpex CSAUP 6/8 – Crazy Train – 14 mile run – 8am start
Carpex T-shirt order

T-Claps (Recognition):
Third cousin – Strong start to F3! Keep up the good work.
EC crew – Strong pace on the Crossway hills.

Prayer:
Warbucks dad’s back, Lauren, Peeping Tom’s cousin, Moby’s dad, Aquaman

Conversion Sprints

May 8, 2019/in Running 4 the John /QIC: Slide Rule
PAX: Blue Hen, Boy George, Cowboy, Moby, Peak Week, Skidmark, Slide Rule, Yogurt

Did you know that there are 2.54321359219 centimeters in each inch? Just ask Skidmark. Precision is very important to him.

FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:

YHC and his trusty sidekick Cowboy put out cones just before the workout. They were roughly spaced at:
40, 100, 200, 300 yards. Much time and effort was spent discussing the merits of these distances vs. meter distances. Again, ask Skid Mark.

The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign. After going 300, go a full lap around the lot (1/2 mile). Then, repeat in descending order.

Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen. After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile. Blue Hen’s fax got lost and he plugged along. Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.

Be more than a Fitness Fraternity.

Pace Mountain!

The Route

Fresh Blood

May 2, 2019/in Speed Racer /QIC: Lipstick
PAX: 187, 3rd Cousin, Aquaman, Axe, Blue Hen, Da Business, Emeril, Foghorn, Lipstick, Moby, Pablo, Particle Board, Peak Week, Rut, Snap, UTI, Yogurt

EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond. SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee) 5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps. Mosey to back road by playground and partnered up. Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat) On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank. (switch and repeat) Next we mosey to the far lot and partner wheelbarrows 7 spots at a time. Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot. We repeated this twice for the full length of the lot. Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs

10’s all out

May 1, 2019/in Possum Trot /QIC: Beater
PAX: 16-bit, Beater, Blue Hen, Cricket, Cupid, Doc, FedEx, H1N1, Katniss, Messi, Moby, Modify, Noah's Ark, Norm, Overachiever, Particle Board, Peak Week, Potts, The Natural, Trojan

20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot. Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x. Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up. Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running) PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man. First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer: FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

Eleven for 11’s

April 30, 2019/in Nutcracker /QIC: Norm
PAX: 3rd Cousin, Blue Hen, Breach, Da Business, Flanigan, Moby, Norm, Peak Week, Philly Special, Puddles, The Natural

11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.

Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)

EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)

FNGs: None.

Warm Up:

SSH x20 IC

Imperial Walkers x15 IC

Hillbillies x15 IC

Monkey Humpers x15 IC

Leg stretches – 10 count each leg

Arm stretches – 10 count each arm

Michael Phelps it out

The Workout:

Field trip to industrial park (Rovisys) with exercises en route…

Run

Merkins x15

Run

Derkins on the rail x15

Run

Irkins on the rail x15

Run

11’s on the hill: WW2 at the bottom/ Shoulder Tap Merkins at the top

Run back to the school…

Run

Dips on the rail – x22 (Breach)

Run

Sumo squats x 5 run 5 count – repeat 2x – Blue Hen

Run

LBC’s – x25 IC –

Run

Mary:

Pickle Pounders x22 IC (Breach)

Announcements:

Q Source to follow at Starbucks

See Slack/FB

Prayer:

The Natural – friends who recently lost a family member

Moby’s Dad is home

Shredder’s recovery

It’s an honor and a privilege to lead you HIM.

Mucho Chesto

April 25, 2019/in Speed Racer /QIC: Blue Hen
PAX: 187, Axe, Blue Hen, Brony, Da Business, Forceps, Moby, Peak Week, Rut, Skidmark, Slide Rule, Snap, Sweep, Warbucks

It was a great day to get after it at TigerBlood with perfect temperatures. The QIC anticipated a low turnout after the epic double overtime win by the Canes in game seven, however the PAX was ready to go with many lacking some sleep.

Warm Up:

Quick mosey over to the field in front of the elementary school with a combination of karaoke and shuffle around the small dirt track before circling up.

SSH IC X 20
Good Morning IC X 10
Windmill IC X 15
Fazio Arm Circle X 10 rotate repeat
Hillbilly IC X 10
Imperial Walker IC X 10

The Workout:

Mosey over to the curb running along the retaining wall along the side of the elementary school. Everyone was instructed to get down in the dip position on the curb. The last person crab walked to the front while the rest of the PAX shuffeled in the dip position on the curb. The PAX quickly realized that the shufflers were moving quicker than the crab walker and the shuffling slowed. Once all PAX had completed the crab walk everyone did a round of plank shuffle and bear crawl.

Everyone partnered up and then joined another group of partners to Indian run in small groups over to the middle school track.

Let the fun/pain begin… Merkin Mile. Each partner would start running opposite directions around the track, when then met 25 merkin claps were completed and running continued. This was continued until 4 laps around the track were complete and 200 merkin claps. Groups went to the pole vault area for some six inch leg hold until all groups completed.

Mosey over to the street running along the side of the middle school between the track and parking lot.

Everyone dropped down to the plank and was instructed to sprint to the next lightpole and hold the plank. This was repeated until we reached the parking lot.

To ensure we fully exhausted the chest it was time for Body Hits the Floor. The song Bodies by Drowning Pool was played and on each 1.2.3.4 the PAX would perform 4 merkins and when the words body hits the floor a donkey kick was executed.

Mary:

Quick round of Guantanamo and they took us right to the end of time.

Announcements:

See Pikachu’s comprehensive menu of F3 Southwake announcements on the various communication platforms. Reminded to attend the first aid training tonight. See Pikachu’s announcement for more information. Pax discussed the importance of CrabLegs advice on nsuring you have Long term disability and Life Insurance.

T-Claps (Recognition):

Prayer:

Moby’s dad is still recovering and should be getting out of the stroke rehab center to go home. Continued prayers for CrabLegs.

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