Mookie – Page 18 – F3 South Wake

38 at U-Turn – Record Number?

January 18, 2020/in U Turn /QIC: Yogurt
PAX: 16-bit, 187, Aquaman, Axe, Banana Seat, Beater, Buford, Bulls Eye, Dauber, Dawgpound, Deadbolt, Doc, Dovetail, Dumbo, Farva, Forceps, Full House, Katniss, Lipstick, Martini, Maybelline, Mookie, Mr. Terrific, Norm, Oboe, Oyster, Pikachu, Popinski, POTS, Redenbacher, Roger Roger, Skidmark, Sprinkler, UTI, Valdez, WebEx, Yogurt, Yosemite

Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

David Goggins Stay F’ing Hard

January 16, 2020/in Disney /QIC: Dawgpound
PAX: Buford, Chips, Dawgpound, Deadbolt, Emeril, Java, M4L, Mookie, Nemo, New Mexico, Teen Wolf

EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

I’ve never seen a fart move a workout

January 15, 2020/in AO Post, To Be Determined /QIC: Skidmark
PAX: 187, Bernie, Blue Hen, Brony, Deadbolt, Flanigan, Full House, Lipstick, Moby, Mookie, Nemo, Peak Week, Pikachu, Redenbacher, Skidmark, Snap, Tetanus

Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

25cc SSH
12cc IW
12cc Hillbillies
10cc Sir Fazio Arm Circles, forward and reverse
10cc Seal claps
10cc Overhead claps
10cc Chinooks
10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

Partner 1 runs to the restroom facility wall and back
Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

1:3 merkins:overhead press with rock
Run across both courts and back
2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

This Looks Like Blue Ridge Relay

January 12, 2020/in Any Given Sunday, AO Post /QIC: Pikachu
PAX: 187, Coal Ash, Deadbolt, Master Shake, Mookie, Oboe, Oyster, Pikachu, Redenbacher

FNGs: None today
Warm Up:

SSH x10

Frankenstein x10

Daisy Picker x10

Squat hold while we reviewed the route
The Workout:

Had a bit of a different route for the pax today – something that would highlight some of the hills on this side of town:

https://www.strava.com/routes/23350714

When we were coming up cemetery hill Deadbolt stated “this looks like Blue Ridge relay.” I told him it was never too early to start training and our back blast had its title.

Mary:

Not today
Announcements:

ATT long run February 22nd

Q Swap this week
T-Claps (Recognition):

Oboe and Oyster for getting after the cemetery hill segment.

All pax for picking up the 6 throughout.
Prayer:

Wallaby’s family

One More Round!

January 11, 2020/in AO Post /QIC: Banana Seat
PAX: 14, 187, Banana Seat, Bubba, Buenas Dias, Calahan, Cataracts, Defib, Deuce, Disco Duck, Earhart, Fridge, How How, Joker, Kermit, Kickback, Lipstick, Lobsta, Luma, Mookie, Ollie, Pigeon, Prodigal, Ramsey, Redenbacher, Rich, Seahawk, Shut In, Skidmark, Smokey, Texas Ranger, WWW

YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

Band DAM at Disney

January 9, 2020/in AO Post /QIC: Foghorn
PAX: Chips, Mookie, Pablo, ShamWow!

FNGs: none

EC: ShamWow!

Warm Up: Lap Around the soccer field, then moseyed to the parking lot for Windmills, Good Mornings, Fozio Arm Circles, Imperial Walkers and Hillbillies.

The Workout: The Pax then headed to the Abyss. Q brought some bands to do 30 reps of upright rows, curls for the girls, band pull apart, merkin bands, plank with hip extensions (great for the buns), band squats, standing chest press, and split leg tricep extension and press (theses sucked). After each exercises we took a walk down the Abyss and came back up.

Mary:Pax then ran back to the soccer field, which was completely dry, to do multiple reps of low slow flutter, pickle pounders, dying cockroaches, homer to marge with one leg variation, superman, and chill cut hold.

Announcements: The swap with Carpex continues next week with guests posting in our hood. ShamWow! looking for some helping for short run Q’s for U-turn. Honor to lead. More bands to come in future workouts.

T-Claps (Recognition):

Prayer: Walaby and soldiers.

3 Year Mixed Bag

January 5, 2020/in Any Given Sunday /QIC: Slide Rule
PAX: Breach, Dawgpound, DoubleD, Dumbo, Emeril, Fonzie, Forceps, LED, M4L, Master Shake, Mookie, Oboe, Pablo, POTS, Slide Rule

Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney. It sucked. I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done. Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone. I think he was afraid I was going to fall out and hurt myself going up/down the stairs. I also think he was right to be afraid of that.

It’s been a great 3 years. One of my fond memories was training for my first HSHM. That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler. As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning. The Fritter Goobers + POTS went on a Ruck. Not sure how far they went. At some point they stopped for refreshments. I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson. Starting at the bottom of the hill stop sign:

Run hard to Ivan parking lot; recover back to stop sign
Run hard to Cletus parking lot; recover back to stop sign
Run hard to Grigsby stop sign; recover back
Hard to Grigsby; recover
Hard to Cletus; recover
Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run. One of the best I’ve ever been at. Too often it’s just “name / age / f3 name; quick announcement; let’s go”. This morning we actually talked a bit about what we’re doing and why. I really appreciated the time.
T-Claps (Recognition): Oboe was a man on a mission this morning. Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut. I know life hit him pretty hard for a while. I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom. It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Field Trip

December 20, 2019/in To Be Determined /QIC: Aquaman
PAX: 187, Aquaman, Deadbolt, Doc, Florence, Hardy, Mookie, POTS, Snap

EC: 187, Aquaman, Deadbolt, Mookie

FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).

On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.

Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.

Cletus gets a UTI (╬ ಠ益ಠ)

December 20, 2019/in AO Post, Cletus /QIC: UTI
PAX: 187, Abe, Breach, Chips, Da Business, Doc, Fanny Pack, Grimmace, LED, Lipstick, Lucky Charms, Maybelline, Mookie, Nemo, Pikachu, POTS, Redenbacher, ShamWow!, UTI, Yogurt

It’s been a spell since Yogurt EH’d me for this Q. I want to thank him for bringing me this opportunity. I’m again very humbled by the turnout today. Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you. So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys. I feel humbled to have been the Q this morning and to witness it. I hope you got your money’s worth. The year isnt over yet!!! SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC. In fact, I was late. I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time. Good work PAX!

FNGs: No Sir

Warm Up:

Mozy from the flag to the lot formerly known as the Ivan lot
SSH ~25 IC
Hillbillies 14 IC
Imperial Walkers (In Honor of Star Wars) 14 IC
Daisy Pickers – 14 IC
Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

Groups of 5ish PAX line up in Indian Run formation. Move to Bear Crawl position. Indian Bear Crawl to mid lot and Jailbreak. 5 burpees. Assume formation again and return to other side in exact same way.
Repeato 1x

Thing 2

Mozy to Amphitheater.
Dips, Erkins, Derkins – 20 each
Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
Dips, Erkins, Derkins – 15 each
Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
Dips, Erkins, Derkins – 10 each
Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

Mozy to hand rail near baseball fields
Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
Return to the flag

Mary:

Dying Cockroach 14 IC
Box Cutters 14 IC
Homer to Marge – 14 IC
Pickle Pounders – ~10? IC – Time caught us

Announcements:

24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
Good things coming from 3rd F
Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
Be on the lookout for some emergency response training. Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

The PAX that kept compressions going for Sgt Pepper. They saved his life an made sure the EMS team had a patient when they arrived. Way to be!

Prayer:

SlideRule and family – new baby TBN (to be named)
Sharapova and family – new baby
Sgt Pepper and family – suffered a heart attack during a workout
Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!

Disney Plus Exclusive- Accountability in Cadence

December 19, 2019/in AO Post, Disney /QIC: Mookie
PAX: Mookie, Nemo, Pablo, Teen Wolf

Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’ With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response. As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.

Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3

5:30 hit and we were off with the following warm-up.

Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20

The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.

Round 1

Corner 1- 5 Burpees

Corner 2- 5 Burpees, 10 Prison Squats

Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps

Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)

Round 2

Corner 1- 10 Burpees

Corner 2- 10 Prison Squats

Corner 3- 10 Star Jumps

Corner 4- 10 Broke Back Merkins (w\partner switch outs)

YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.

Soccer Field – Turn and Burn

For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.

Round 1

20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)

Round 2

20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)

Round 3

Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)

Round 4

Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)

Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter

Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.

Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.

T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3

Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.

Thank you as always for the opportunity to lead.

Posts