Norm – Page 32 – F3 South Wake

Saddle up partner

November 26, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Blue Hen, Breach, Brexit, Brony, Buford, Chips, Cowboy, Crosby, Doc, Dumbo, Java, Lipstick, Lucky Charms, Mookie, Norm, Pablo, Peak Week, Psi, Pumpkin Spice, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Yogurt

25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Nutcracker Backblast 11/20

November 23, 2018/in Nutcracker /QIC: Breach
PAX: Breach, Buford, Chips, Cowboy, Dawgpound, Flanigan, Norm, The Natural

Pax of 8 Tuesday nutcracker

Q led by Flanigan

Pax; breach, natural, chips, cowboy, norm, dawg pound, Buford

Warm Up:Ran out of school to green oaks parkway. Stopped at ends of guard rails for ssd x 20, plank jacks x 20, prisoner squats x 20, made way to Rovysks

The Workout:

Russian typewriter up the ramp

Top of hill, ran down suicide style, sprinting to top. Did this from top and bottom. Back at top, Russian typewriter to bottom.

Head back to school, ends of rails did lbc x 20, dips x 20, Freddy Mercury x 20, derkins x 20. Crossed new hill, big boy sit ups x 20 at the naturals request

Mary:

Back at school, lsf x 20, dead cockroach x 20

Prayer:

Crab legs and a lot to be thankful for

COT

Workout Die @ Mutiny

November 19, 2018/in Mutiny /QIC: Pikachu
PAX: Accordian, Dauber, FedEx, Fonzie, Gump, H1N1, Lipsync, Messi, Norm, Pikachu, R22

Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

Sheepdog – Leadership

November 9, 2018/in Sheepdog /QIC: Shredder
PAX: Dovetail, Gump, Lipsync, Norm, Shredder, Sketch

6 PAX got stronger with several stepping up to co-Q: Dovetail, LipSync, Gump, Norm, Scetch, Shredder

Warm Up:

LipSync took our warm up, taken us to a new spot on the block. Good mornings, SSH, Cotten Pickers, Hill Billy‘s and Imperial walkers.
The Workout:

Moseyed around the side parking lot for the man avail. Started with some speed skaters and then one PAX let the pace with the 00 strikes while others ran through various exercises; lateral waited polls, dips, erkins ( wide, narrow, diamonds), waited bicep curls, squat kicks, jump ropes. Rinse and repeat with a couple variations. Then PAX traveled back and forth on the brick knee wall. End it on a demonstration of a new compliance technique.

Mary: Gump Took marry with some LBC, reverse LVC, toe taps, when shield wipers, Homer to Marge, and some crazy climb your leg like it’s a poll ?!

Announcements: Dovetail took a out with COT, announcements, some words of wisdom in prayer.

The New Hill

November 8, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, H1N1, Lipstick, Messi, Modify, Norm, R22, Straight Cash, UTI, Yosef

Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

Wafers

November 4, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Brexit, Deadbolt, DoubleD, Draper, Dusty, Farva, Foghorn, Forceps, Gump, H1N1, LED, Lipstick, Lipton, M4L, Nemo, Norm, Pablo, Patch, R22, Shredder, Skidmark, Slide Rule, Warbucks, Yellow Card

Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

Sheepdog- Pressure’s on!

November 2, 2018/in Sheepdog /QIC: Shredder
PAX: Dovetail, Martini, Norm, Shredder

Pax on 4 learned a new type of pain this morning; Norm, Martini, Dovetail, & Shredder

Warm Up: Dovetail took the warm-up with some dynamic stretching, sumo squats with a twist, Carolina Dry Docks, squats with knee raise twists, Indian run to the back, and a cool breathing core drill.

The Workout: striking (160 total), wedging, dips, lunges, erkins (wide, military, diamond) – 2 sets, step ups w/ knee raises, Frankensteins, and pressure point manipulation (cheek and Horse Bite).

Announcements: HSHM prep run on Saturday, CSUP in Dec.

Prayer: Martini’s mom’s health and new baby on the way.

R22 Virgin Q

November 1, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, DoubleD, Farva, H1N1, Martini, Norm, R22, Slots

R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

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