FNGs: I hope None
Warm Up: I assume y’all ran
The Workout:
Shamwow took off Backblast duty. But since we need them for Meg’s Smile donations, I’m doing it. On July 13, 16 HIM got together and ran at UTurn. Who were they, the world may never know (except the 12 Oaks guys, who I accosted personally).
As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.
Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.
As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….
Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.
The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.
Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.
Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe. Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.
Mary: Stretches OYO
Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.
T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.
Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.
Pax of 8 got stronger with some big boy toys
Dauber, Pots, Dawgpound, Lucky Charms, Emeril, Pablo, 8-bit and Breach on the Q
Warm up– Jog around the parking lot and circle up for a 22 count party of SSH, Imperial Walkers, Daisy Pickers and Windmills.
Main Event– 4 stations of fun for a Tabata style workout 8 30 second sets with 10 seconds of rest between each set. Rotate Stations after completion of the set.
Station 1 (Kettlebells) Round 1 swings, Round 2 Upright Rows
Station 2 (Tires and Fire hoses) Round 1 Tire flips, Round 2 Fire hose Lunges
Station 3 (Battle Ropes and Med Balls) Round 1 Waves, Round 2 Med Ball Slams
Station 4 (Pain Sticks) Round 1 Alternate between Curls and Tricep extensions, Round 2 Squats
Announcements: CSAUP in Greenville
Closed in Prayer
12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls. In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend. As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC. The Q had gone to back to pick up the six at the end, but the problem was, he was not the six. He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost. [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!]. As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time. He was late, 5 penalty burpees OYO!
EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound
FNGs: None
Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…
Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.
The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s. The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters. Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom. Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road. Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins. We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.
Mary: All exercises in cadence: Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day
Announcements: Check Slack and Facebook
T-Claps (Recognition): Full House with Breathtaker
Prayer: Unspoken
Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt
23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.
YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.
My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.
-Warbucks
EC: Cupid, Pikachu, Warbucks
FNGs: Bundey with an E
Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers
The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks
Announcements:
Shirt order, see Skidmark
Prayer:
Crablegs, Noah’s Ark, Warbucks family
WebEx took us out.
It was an unusually cool morning at Disney this morning, which probably had PAX snuggling in tight in the fartsack to stay warm instead of posting in the gloom. YHC decided to celebrate his 1 year with F3 with a Q at Disney as it is the best AO (at least until Purple Cobra launched) and happiest place on earth. I took PAX on a journey of Disney recounting some of the most memorable workouts from my 1st few weeks that made me realize just how much I needed F3. Looking back, this was a pretty crappy (difficult) 1st couple weeks of workouts. Thanks guys! I started coming to get in better shape and definitely accomplished that. I’m in the best shape I’ve ever been in, but F3 is #morethanaworkout. The 2nd F (fellowship) is what has kept me coming back out and has really cemented how special this group is. Now enough of the sappy stuff. We had 3 for EC, and 6 for the Main Event. It was an honor to lead this morning!
EC: Axe, Pablo, Warbucks
FNGs: Nope
Warm Up:
Mosey to the big lot and circled up for SSH x20, Windmill x10, Moroccan Night Club x10
The Workout:
Thang 1:
This one was inspired by a Nemo Q my 2nd week at F3. This one sucked and I wanted to bring this one back. To get a full sense of this workout, the temperatures needed to be about 10 degrees warmer, but I’m sure the Pax got the idea.
Mosey around big lot, stopping 6 times around the lot for:
Stop 1: 12 merkin
Stop 2: 12 jump squat
Stop 3: 12 WWII
Stop 4: 12 shoulder taps
Stop 5: 12 mountain climbers
Stop 6: 12 pickle pounders
Not sure why 12 was the number for Nemo that day, but I went with it. Pablo asked if it was for 12 months (1 year for those numerically challenged) and of course I agreed. So 12’s were the number of the day today. 12 is also a very hard number to call cadence for and YHC goofed this up quite a few times, but the PAX were more than willing to provide correction.
PAX then lined up at the end of the lot for suicides. Sprint to 1st island, do exercise x12, mosey back to start, sprint to 2nd island, do x12 of 2nd exercise… You get the picture. Exercises were the same as above. Squat hold for the 6, a 10 count, and we were off to our 2nd stop, The Abyss. Quiver was very adamant that he didn’t need a tour, so off we went.
Thang 2:
This one was loosely inspired by a UTI Q the following week at F3 and many other abyss workouts since. As the new guy I had no idea what the abyss was when it was called, but soon realized what the mumblechatter was all about.
This one was simple, but effective. Split into 2 groups to avoid crowding stairs. Group 1 started with 12 LBC’s at the top and Group 2 ran to the bottom of the abyss for 10 merkins. This was repeated for 3 rounds (except Axe who got 4). LBC’s for the 6 and we were off to the half pipe.
Thang 3:
This one was inspired by a Double D beadown on my first trip to Possum Trot, the day before UTI’s beatdown noted previously. 11’s on a hill suck.
Pax started on the back side of the half pipe for some 7’s (due to time) with star jumps at the top and burpees at the bottom. I forgot about bear crawling up the hill, but there’s always next time. Early finishers did 7 star jumps and 7 burpees as the 6 finished up.
Thang 3.5:
With Mary not quite ready, we mosey’s over to the shelter by the flag. Partner 1 held BTTW while Partner 2 did 12 box jumps on the playground wall. Each partner got a turn and we circled up by the flag for Mary. This was also part of the aforementioned UTI Q.
Mary:
Homer to Marge x12
YHC asked PAX to call out an exercise. We did:
LSF, boat canoes, Freddy Mercury, Box cutters, and a couple of others I forgot.
Homer to Marge x6 w/ each leg up and x6 regular.
Announcements:
Sasquatch CSAUP this weekend, BRR runs on Saturday throughout the day.
T-Claps (Recognition):
Foghorn for rocking the vest.
Quiver for putting up with my tour.
Prayer:
Quiver’s daughter’s starting school today, Crableg’s ALS tour, unspokens.
YHC took us out.
ECEC: Cupid, Pikachu, M4L, Yellow Card
EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC
Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt
I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC. It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away. I can report that these vest contraptions really, really work. As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage). Shovel Flag planted, Nemo out ahead of me by a few minutes. It’s going to be a great morning in the gloom!
What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post. They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say. If you are a Facebook’er – Here is link to the BackBlast.
FNGs: Too scared
Warm Up:
A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration. 27!!! Nearly got a Deadbolt sized crowd 🙂
Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning. He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point. Great dude, hope you got a chance to get to say hi.
Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card. These guys were there with me on day 1 and showed up again today. Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.
Equally present were many of my EHs from the last 2 years. Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus
WHERE IS THE HOOK!!! WHAT WAS THE WORKOUT!?!? ENOUGH ALREADY!!!
We began with 20 SSH, 10 Windmills (1st 10 count offense), YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early. There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts. Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill. We rounded the corner and Mozy’d once again for a bit. At the next tree, we met the sidewalk for Fast Feet until the next tree. Back to a Mozy as we headed down the Ting Ramp for “The Workout”. Squat Hold for the 6
The Workout:
Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)
Partner 1 does a workout and works to complete as many as possible during the time allowed. The time allowed is driven by partner 2 who is on the run from one side of the lot to the other. Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S. If this were a video I would be playing this section in timelapse cause it took a while to complete. PAX picked up the 6 on these and helped the remaining groups finish out their work. This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too. Good feedback on this one. Everyone seemed to feel they got their money’s worth.
Short/quick Mozy to the bottom of the ramp. The rest of the time I diverged from Emeril’s recipe a bit. His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today). So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees. Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp. The original plan was to take these all the way to the tennis courts but time was almost up.
<Slashed out a small section of the original plan here for time.> You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)… Emeril knows what I’m talking about. BAM!
Audible called to form 4 lines for Indian Runs. From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough… Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.
All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company. PT is still on the mend but they both made a point to be here on my anniversary with a modified workout. Nice job men!
Mary:
10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)
One more thing from YHC – Very happy to be a part of F3 South Wake. It’s been a great 2 years and I’m happy to have stuck with it. 1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in. So happy to have gotten more involved in the 2nd and 3rd Fs. Feeling alot of growth through F3 and very happy to continue that growth in the years to come. If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there. It’s worth the wait.
Announcements:
T-Claps (Recognition):
Prayer:
Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw
FNGs: White Claw and Duck Hunt
Warm Up:
Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder
Teaching:
Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees
Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell
Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell
The Workout:
20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.
Mary:
Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip
Announcements:
Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday
T-Claps (Recognition):
Flanagan and Moby got their fritter
Prayer:
Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother
20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.
EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms
FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner. PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners. Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2. Once all reps were completed, Q had partners complete a “reverse partner’s chair”? (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance). Pax then moseyed to the other side of the lot behind the building to perform a few BTW exercises. Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat. Exercise2: Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat. Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt
EC: Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)
FNGs: Uh Uh… not a one
Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits. Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started. Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).
The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run. The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo. The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp. Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run. YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp. A Jail Break broke out after the final turn towards the ramp.
YHC handed out the instructions for what came next. PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S. (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH). Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign. At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way. Once at the top, repeat in reverse down the hill. Swap out the bear crawl with a crab walk down to the bottom. Plank at the end for the 6.
A very quick count-off from Aquaman and we were headed up the ramp again. This time it was a mozy to the back lot near the dumpsters. Quickfeet down the curb until we reached a natural stop as the curb curved. Mozy to the next corner. On the Mozy, more dissent from a troublesome Lipstick. Handed him 5 Merkins for the trouble. (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins. 30x Squats at the corner followed by a mozy down to the tunnel.
Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat. We engaged in a little contest to see who could sit in the People’s Chair the longest. It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs. Ultimately, Yogurt won! Another competition followed. Balls-to-the-Wall FTW. Down to two, we had Pablo and Lipstick trying their hardest not to pass out. Lipstick took the win!
Mozy to COT for Mary. She never shows up to Run 4 The John but Paradise City is her thang.
Mary: EC runners were put on the spot to help round out our morning. Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess). Lipstick brought the Pickle Pounders (So predictable :-P). Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one). Yogurt finished it off with some American Hammers.
One last competition… YHC took the win on the biggest sweat puddle. Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.
Announcements:
T-Claps (Recognition): Nothing was put out there today per se… I’ll send T-Claps to Abe who was getting it done out on the road today. Great work Abe!
Prayer: Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy