Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins. YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga
YHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?
YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.
4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.
FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.
Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning. The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today. Martini bagged a half marathon.
YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good. If you fail… good. If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route. Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Strong work brother. Lots of picking up the 6. All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!
Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX! It’s truly an international house of pain. YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….” I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.
PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.
Co-Q’d with the one and only Pablo Escobar! His triumphant return to Disney as Q was as expected.
FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.
The Workout:
At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.
Group 1 – Broke into 2 smaller groups for 4 corners. 5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.
Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.
Groups did this for about 12 minutes and switched.
Overheard: “They’re dropping like flies”
Back to the Flag for Mary in our IR Groups 1 & 2.
Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!! Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today. All those in recovery and dealing with mental health issues. YHC took us out.
19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track. Multiple PAX grabbed extra miles for EC this morning prepping for BRR.
The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO. 19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera. Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed. YHC determined best to just wrap this thing up.
Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed. FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next. Great job by the entire group today picking up the six. No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.
YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.
EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.
FNGs: None today
Warm Up:
0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:
Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.
YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!
We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.
We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.
This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.
At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.
Mary:
LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:
Mulch sign up – if you haven’t done it yet give it a shot!
Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):
Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:
YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.
EC: Emeril, Dawgpound, Cupid, 187, Skidmark
YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.
YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.
Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark
FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.
Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.
Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.
Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family
Wow – 6 years. When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown). Little did I know that 6 years later, I would have accomplished the following:
WOW
Rolling into the parking lot at Cletus, Mookie and I got a little concerned. On the way over in the clown car, we discussed what we would do if we had more than 25 Pax. I did not want too many in our group(s) given Covid. I quickly discussed what I had planned to Mookie as we drove over. I remember him looking at me like “Are you crazy?”
As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax. I am very glad we did. T-Claps to Mookie for the co-Q
FNGs: None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion. The one we always warm up in when the crowds are big
The Workout:
Pax of 38 was split into roughly half. Mookie too one to the lower field and YHC kept the other half up top at the Soccer field. It went down like this
The Split pax on the soccer field would split again into two groups. Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other). Group 1 would sprint 50% around the track while Group 2 did the exercises. Group 2 does AMRAP until all of Group 1 makes it to the opposite corner. Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them). This was repeated for 20 minutes while the other Pax was down on the field. Basically we were looping the 1/2 miles around the soccer field.
This workout was from the original scrolls of Southwake. It was named by a Ohio State fan. “Because it sux”. The pax gathered on the end line of the soccer/football field. All we did was sprints and Jack Webbs. It went like this
That went on for 20 minutes – it was a smoker
The 2 groups converged on the North Tennis Courts for Mary and COT
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
YHC took us out in prayer
Photos, 2nd F and Busch Latte
I love you all
DB Out!
FNGs: No
EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC
Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick
Warm Up: High Knees, Butt Kickers, Carioca
The Workout:
If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special. You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate). Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place. One particular “workout” wasn’t even sure if it was now or To Be Determined… pffttt…..
YHC has been out of the game for a bit. Call it a Covid pause. But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW). Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers. Check out Slack… It was awesome…. They got the message.
R4TJ Checklist
The “New Hotness” was now in session. An old favorite was tee’d up wth a special twist. We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six. Every turn on the route marked the need to turn and catch the 6. It was a hot and muggy morning and many of the PAX had already put some miles in. There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.
There was a good togetherness this morning with the group. Lots of pairing off and the pick-ups kept us pretty close together. YHC held up the rear for too much of the run. I suppose I can claim that was by design but in truth it wasnt. DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on. These HIM are testements to F3 Goodness.
Through the run, many of the commuters returned to their homes wrapping up some considerably long runs. Great work Men!
NOTE: No planets were harmed in this running of The Little Dipper. There was no sign of Vader. There was a suspicious and small moon hanging in the sky… wait… that’s no moon!
Mary: Probably Playing Possum
YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)
Announcements:
T-Claps (Recognition): The whole gang today for picking up the 6 (aka me). Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.
Prayer: Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.
It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.
What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.
Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.
FNGs: Nada
EC: Pikachu, 187, Aquaman
Warm Up:
5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up……sorry not sorry)
The Workout:
Thing 1: All About The Benjamins
The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.
Round 1 (Triceps/Shoulders, Chest) :
Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25
Indian Run back to Corner #1 to start the Leg Workout
Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25
Indian run back to corner #1 to hit the abs
Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25
Indian Run back to Corner #1
Thing #2: Quarter Pounder
Cones set up at 25 yards, 50 yards, 75 yards and 100 yards
Run to first cone (25 yards) – 25 merkins and run back to goal line
Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line
Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line
Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line
Thing #3: Railroad Trackers
Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary
Mary:
Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.
Boxcutters X15
Homer to Marge X20
Have a Nice Day
Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage
T-Claps (Recognition): To those PAX that stepped in and led the rep count
Prayer: Jensen family, those struggling with mental health issues, first responders and military
