Oh Yeah – Page 3 – F3 South Wake

Rip rap a throwin’

August 8, 2018/in Possum Trot /QIC: DoubleD
PAX: 187, Cowboy, DoubleD, Dumbo, FedEx, Gump, LED, Modify, Noah's Ark, Oh Yeah, R22, Slots, Warbucks

Shovel flag planted and mumble chatter ensued awaiting the start.

Warm Up: Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary: YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

U Turn BB

July 14, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Dawgpound, DoubleD, Foghorn, H1N1, LED, Nemo, Oh Yeah, Pablo, Pikachu, Pilgrim, Skidmark, Sting, Wrangler

Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

U-Turn sponsored by Shoes & Brews

July 7, 2018/in U Turn /QIC: Skidmark
PAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler

Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.

Nice run with turn backs

Prayers for Bufors, those injured a d recovering Draper, Doible D, 187

Plan for more stretching next week and some organized training and scout runs

Patriot Games

July 4, 2018/in AO Post /QIC: Skidmark
PAX: 187, Beater, Boy George, Brony, Buttjoint, Cliffhanger, Crosby, DoubleD, Dovetail, Farva, Forceps, Hasselhoff, John Deere, Kid Cracker, Lab Rat, LED, Lipstick, Lipsync, M4L, Midstick, Natty Ice, Noah's Ark, OCR, Oh Yeah, Patch, Pikachu, Puddles, R22, Shredder, Skidmark, UTI, Waterboy, Yogurt

33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp, Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

U-Turn

June 16, 2018/in U Turn /QIC: Skidmark
PAX: Bernie, Dawgpound, Draper, Farva, Forceps, Glamper, H1N1, Oh Yeah, Pikachu, Skidmark, UTI

11 Pax posted for a minimum 5 mile run. A few got in a little EC.

Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins

COT at the beginning.

Announcements: 4th of July Convergence

Prayers: Draper and his family, Double D, Crablegs

Welcome FNG Glamper

Possum Trot -Fun with Rocks

June 14, 2018/in Possum Trot /QIC: Farva
PAX: 187, Banana Seat, Brony, Crosby, Dawgpound, DoubleD, Farva, H1N1, Nemo, Noah's Ark, Oh Yeah, R22, Roger Roger, Skidmark, Slots, The Natural, Wrangler

Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across. 2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats. Rinse and repeat etc. As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like. After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice. Some chose to do a 5 count of 5 count merkins (25 total). Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure. Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.

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