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Partner Ball Kicks

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YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.

Monkey humpers for breakfast…

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14 PAX, 5 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see Kotter, Buttwax, who showed up to complete his annual workout before returning to his “paid for” crossfit friends.

FNGs: None

EC: Aquaman, Dumbo, Warbucks, Yogurt, Lipstick

Fritter Status: No new fritters, but a few repeats and are fritter eligible: Dumbo, Yogurt, Lipstick, Warbucks

Kotter: Buttwax

Warm Up: Quick lap around the soccer field, circled up for exercises in-cadence: SSH x30, Imperial walker x15, Hillbillies x15, Sir Fazio Arm Circles forward and back x10, Seal Claps x10

The Workout: In the parking lot, PAX paired up into groups of 4 or 5 for an Indian Run to complete the first part of the workout.  The first part was 2 laps of a circuit, with 4 pain stations, that went a long way around the soccer field so that we could include the hill on the green-way trail that leads up to the soccer fields.  PAX, in their group, ran from the parking lot to the stop sign at the bottom of the hill, station 1, then to the start of the hill at the green-way entrance, station 2, then up the hill to the track around the soccer field, station 3, then back to the parking lot where we started, station 4.  Exercises for station 1 and 3: 10 count of each diamond, standard, wide grip merkins.  Exercises for stations 2 and 4: 10 monkey humpers and 10 star jumps.  After completing the circuit, PAX lined up at the top of the hill in the parking lot that leads to the stop sign and were instructed that they would be doing an exercise together at the top of the hill, run down the hill to the stop sign, another exercise OYO, the run back to the top hill to hold plank or squat till the 6 was in.  There were 6 rounds of this routine that started with 10 monkey humpers in-cadence at the top and 10 sumo squat jumps at the bottom.  Repetitions for each exercise increased by 1 after each round.  Last round, sumo squat jumps were skipped and PAX were instructed to run from the stop sign and back to the top of the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury, pickle-pounder

Announcements: Check FB and Slack

T-Claps (Recognition): During the EC run Aquaman said he was on a secret mission, until Warbucks and YHC got him to spill the beans.  He is not very good a secrets.  Aquaman wanted to complete EC at a sub-8 minute pace and Warbucks and YHC were happy to help him complete that mission and paced him to the finish.  Not only did Aquaman get sub-8, he completed EC with a 7:38 pace and a PR for 1 and 2 miles!  Props to Aquaman for accelerating his fitness!

Prayer: Buttwax’s colleague and Raleigh Police Officer named Corey, 25 years old, was recently diagnosed with Non-Hodgkin’s Lymphoma; Young Clay who is battling with Cancer; Crablegs; Safe holiday travel; unspoken prayers

The Path to Nowhere

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YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.

Why do we do this again?

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22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh!  Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.

 

Warm Up:

High Knees & Butt Kickers

SSH IC X 15

The Goof Ball IC X15

Daisy Pickers IC X10

Fazio Arm Circles IC10 F/R

Michael Phelps; L/R, R/L

The Workout:

The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.

Mary:

Left her waiting.

Announcements:

Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.

Prayer:

Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

Disney has new rides!

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PAX of 11 for EC and 20 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout Zero dollars could buy.  Q was happy to see a strong showing of men this morning, especially when they could have received a beat down from a cowboy riding a tiger or honored a VQ at the grave of our dear friend Kenny.  The PAX were unaware that YHC had explored Disney earlier this week and discovered some fun new rides (aka pain stations) for today’s beat down.

EC: Dahmer, Brony, Maybelline, Dumbo, Emeril, Warbucks, Particle Board, Blue Hen, Aquaman, ShamWow!, Pablo

Fritter Status: Brony (Fritter Eligible), Blue Hen (Fritter Eligible), LED (Fritter Quitter), Dumbo (Fritter Current), Particle Board (Fritter Current), Pablo (Fritter Current)

Notable Absences: PacMan

Warm Up: circled up for SSH IC x 20, IW and HB IC x20, Fazio Arm Circles IC 10 forward- 10 back

The Workout: PAX lined up in two groups for an Indian run that led them to the small parking lot near the community center entrance.  PAX stopped to do 20 merkins which allowed all PAX to catch up.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 15 each Derkins, Dips, and Irkins.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Prisoner Squats.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped by a nice wall where partner#1 held “Balls to the Wall” while partner #2 did a 20 count IC of mountain climbers, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.
Mary: All exercises were done to 20 count in cadence: LBC, Homer to Marge, Low Slow Flutter, Pickle Pounder, Nippler, Freddie Mercury, Have a nice day
Announcements: Check Facebook and Slack, Testicular Cancer Awareness, Burgaw to help flood victims, looking for #HIM to help with lawn maintenance at Shredder’s house
Prayer: Crab Legs and his placement into a clinical trial, friend of Aquaman was diagnosed with advanced lung cancer, all unspoken prayers

200’s at the Trot

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Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber

A Long 45 Minutes

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10 PAX got stronger this morning at Purple Cobra with 6 for EC. There was an LED appearance as he attempts to get back on track for his annual post goal. Sparty returned to start his 2nd week with F3. YHC wanted to mix it up and brought a circuit workout (after scrambling to find a timer at 4:30 this morning that was up to the task). My first F3 post was at a circuit style workout by Breach, so I figured I would share my painful memories of this day with those lucky PAX that showed up. The rain held off for most of this morning’s workout, but started coming down pretty hard during Mary to cool us off. This morning was surprisingly quiet with little mumblechatter so I assume the PAX got their money’s worth. No merlot, but I did get Pablo to comment that it seemed like a long workout. F3 starts and ends on time. Lucky for us, the last circuit ended right at 0615.

EC:Warbucks, Shamwow, Dahmer, Sparty, LED, Pablo

Warm Up:
5:30 hit and we were off on a mosey to goodwill. Upon arrival we did:

SSH x30IC
Sir Fazio Arm circles x10 forward x10 IC
Windmill x10 IC
Mountain climbers x10 IC

The Workout:
Mosey long way to loading dock for some circuits.
Circuit: 45 sec AMRAP, 15 sec rest. Stopping when we heard the airhorn.
Round 1:
Monkey humpers
Merkins
Jump lunge
Shoulder taps
Prisoner squats
Carolina dry docks

Recover

PAX grabbed 2 rocks each for round 2:
Shoulder press
Curls
Triceps
Dodo bird
Wonder bra
Curls

Pile up rocks at end of white line. PAX spaced out along line and did American hammer passing rocks down line and back.

Block Webb’s 1:3 up to 6:18 because we could not do any more.

PAX made 2 lines, pile rocks in front of each line.
Plank hold while 1st in each line sprints 2 rocks back, 1 each trip until rocks were returned. Many plank exercises were called.

With a few minutes remaining until Mary, we did:
People’s chair x20 IC
Bear crawl across loading dock, crab walk back
People’s chair x20 IC

Mosey to start.

Mary:
Mary circuit – 45 sec AMRAP, 15 sec rest
It was at this point the rain started coming down pretty hard.
LBCs
WWIIs
LSF
Freddy Mercury
Flappy bird
Boat canoe (because it’s pouring and M4L requested it)

Announcements:
ShamWow and Dahmer posting at Healing Transitions Friday and collecting items.
F3 Nation chooses Slack as official commz channel
Sign up to Q Purple Cobra

T-Claps (Recognition):
Sparty strong start to F3.
ShamWow, Dahmer, M4L for posting at the Arena. Need more guys to do this!

Prayer:
Crablegs, Shredder, Double D, Healing Transitioners

YHC took us out

Gotta Catch Them All

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EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound

After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow

Warm Up:

Circled Up for some nice Side Straddle Hops.

Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.

Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.

Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.

Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet

Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.

The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

It looks like team Koffing made it without being caught. Team Ditto was caught at the very end.  Excellent job guys.

Mary:

Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers.  I got no number lower then an

Announcements:

See Facebook and Slack

T-Claps (Recognition):

Warbucks — Cooper Ridge 10K 47:06  Pace of 7:32.  Great job!!!!

Prayer:

Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.