Pac-Man – Page 3 – F3 South Wake

Two Big Bowls of Quinoa – aka 1776 workout

July 4, 2019/in Convergence /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Breach, Bulls Eye, Coal Ash, Cobbler, Cupid, Dahmer, FedEx, Flanigan, Forceps, Gump, H1N1, Katniss, LED, Lipstick, M4L, Martini, Maybelline, Mookie, Noah's Ark, Norm, Oboe, Pac-Man, Peak Week, Pikachu, Popinski, Pumpkin Spice, Quiver, Skidmark, Snowden, Wallaby, Warbucks, Yogurt, Yosemite

First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Schweaty Cobra

July 2, 2019/in Purple Cobra /QIC: Warbucks
PAX: 187, Axe, Bobby Dall, Chips, Coal Ash, Dahmer, Mookie, Pac-Man, Plex, Rut, Wallaby, Warbucks

12 Pax came out for a beatdown at the Purplest Cobra and 5 for EC. It was a schweaty morning. For the second week in a row, Plex rolls up as the EC crew is taking off. Axe hung back last week, but this time we all circled back to pick up our tardy comrade. As the F3 mantra goes: we leave no man behind, but leave no man where we found him. Upon return, we were greeted by the remaining PAX. Mookie said M4L HC’d, but we all know what that means. 0530 hit, no FNGs and we were off.

EC: Warbucks, Dahmer, Plex, Axe, 187
FNGs: Psssh
Warm Up:
SSH
Windmill
Sir Fazio arm circles
We are not worthy
Butterfly
Mountain climbers

Made our way to Dollar Tree by way of: skips, high knees, butt kickers, carioca, side shuffle, and mosey. YHC led PAX to the crosswalk to safely cross the street, but for some reason neglected the do not cross sign. Luckily 187 was there to keep YHC in check.

The Workout:
At the DT, split into 2 groups for an Indian run around DT and bank while other group does AMRAP of exercise(s) called. Rinse and repeat.

Exercises were:
Merkins
Burpees + LSF
Monkey humpers + LBCs
Star jumps + pickle pounders
Lunge walk + homer to marge

Mosey to Lassiter rdby way of the crosswalk. #safetyfirst At Lassiter rd, we lined up for 7s with squats at bottom, box cutters at top.

Mary:
Coal Ash led Mary for us. We did the following, plus some I forgot.

1 minute plank hold
American hammers (several sets)
LBCs
Freddy Mercury

Announcements:
Sign up for Derek Davis 5k https://event.racereach.com/derek-davis-memorial-5k-run – Code “Merica” saves you 10%

4th of July convergence

T-Claps (Recognition):
Plex coming out while recovering from shoulder surgery.
Coal Ash out 2 weeks in a row and continued recovery.
Prayer:
187s friend Tom passing.
Praise for Pac-man’s friend Arthur for healthy baby born at 32 weeks after scare last week.

YHC took us out.

18 car Choo Choo

July 1, 2019/in Downtown Train /QIC: Forceps
PAX: 187, 3rd Cousin, Abe, Axe, Blue Hen, Brony, Buford, Cowboy, Da Business, Dawgpound, Flanigan, Forceps, Moby, Mookie, Pac-Man, Peak Week, Slide Rule, Wallaby

FNGs: Not today

18 HIMs showed up to witness what fat, slow and weak Q looks like

WarmUp:

20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.

The Workout

Jog around downtown block and then down to the rockpile.

While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:

Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry).

Rotate around rocks between sets (not necessarily in this exact order).

3 sets of 20’s – Curls for the girls
3 sets of 20’s – Overhead Overhead Tri-press
3 sets of 10’s – Ground Pounders
3 sets of 10’s – Trunk Twists

Leave rocks in the circle and jog a lap around the library and back

2 sets of Rock Press
2 sets of Windshield Wipers
10 Rockies
10 WWIIs
10 Boat Canoes

2nd lap around the library

20 Rock Squats
20 Rock Lunges
10 Star Jumps (187 considered doing these with his rock but then reconsidered)
20 Plank Jacks
20 High Knees
10 Split Jacks

3rd lap around the library

20 Merkins
20 ct Chillcut Planks
20 Freddie Mercuries
20 H2Ms (10 standard, 5 single leg)
20ct 6 inches
20ct Supermans

4th lap around the library

Cusak rocks back to pile and circle up for COT

Announcements: July 4th 1776 Convergence, Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event. Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).

Prayer Requests: 187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.

YHC took us out.

Purple Cobra VQ

June 18, 2019/in Purple Cobra /QIC: Axe
PAX: 187, Axe, Boogie, Doc, Dumbo, Emeril, Flair, Iceman, Lucky Charms, Pac-Man, Particle Board, Plex, Rainmaker, Redenbacher, Rut, ShamWow!, Skidmark, Wallaby

19 PAX made their way to Purple Cobra for Axe’s VQ!

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

All those rides and we only rode one

June 13, 2019/in Disney /QIC: Dumbo
PAX: Aquaman, Bobby Dall, Boogie, Chips, Crunch Berry, Dahmer, Dumbell, Dumbo, Emeril, Foghorn, Glass Jaw, Iceman, Kid Cracker, M4L, Pablo, Pac-Man, Slide Rule, Steamboat, Wallaby, Wiggly

FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

Pablo’s Anniversary Q

June 11, 2019/in Purple Cobra /QIC: Pablo
PAX: 187, Axe, Boogie, Crunch Berry, Dawgpound, Deadbolt, Dumbo, Emeril, Flair, Fonzie, Iceman, LED, M4L, Mookie, Pac-Man, Particle Board, Pigpen, Pikachu, Redenbacher, Rut, Skidmark, Slide Rule, Wallaby, Warbucks

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary. I want to thank everyone who came out to show their support in celebrating this milestone. I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout. I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun. 1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs: Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness. Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places. After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises. Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch. Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch. Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch. Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch. Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch. Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch. Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Appetite for Destruction Track 1

June 10, 2019/in Paradise City /QIC: Dawgpound
PAX: Bernie, Breach, Brexit, Buford, Cowboy, Cricket, Dawgpound, Dumbell, Dumbo, Flair, Katniss, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Particle Board, Popinski, Pumpkin Spice, Skidmark, Snap, Steamboat, UTI, Wallaby, Wiggly

Welcome to the first fitness test. The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left. Then down past the cars and made a right. Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

Kibbles and Bits, and bits and bits

May 28, 2019/in Purple Cobra /QIC: ShamWow
PAX: 187, Axe, Dahmer, Deadbolt, Lucky Charms, Maybelline, Mookie, Pac-Man, Particle Board, Plex, Rut, ShamWow!, Warbucks

FNGs: Nope
Warm Up: SSH x20, Daisy Pickers x15, Sir Faxio F/B x10, Imperial Walkers x15, Hillbilly x15 – An unusually late Lucky Charms treated PAX to 10 Burpees OYO.
The Workout: EC: Warbucks, Maybelline, Dahmer, ShamWow!

PAX were gifted to a Co-Q today of YHC and Dahmer. Dahmer’s advice is “Never lose your hunger to succeed”. Well this played itself out in this beat down, including quenching our hunger for some dog food which was littered all over the back parking lot.

The Thang: PAX counted off by 2’s and formed Indian lines which took us the back way around HT. We found ourselves at the dumpster wall to begin what seemed like an eternity of switches. First up – Line 1 to the Wall, Line 2 t to the ground and all of the following in 20 counts: People’s Chair/Standard Merkin, BTTW/Shoulder Taps, Australian Mountain Climbers/Mountain Climbers, BTTW/WWII’s. Rinse and Repeat 3x through.

Back to our Indian runs over to an old favorite of Purple Cobra, the dead-end hill. YHC instructed PAX to find an accountability partner. In cumulative there would be 3 exercises between the partners counting up to 100 count each.

Partner 1 Sprint up the hill, Mosey Back – Partner 2 Standard Merkin – Switch

Partner 1, Sprint/Mosey – Partner 2 WWII – Switch

Partner 1, Backwards up the hill, Mosey Back – Partner 2 Squats (we didn’t get all of these in due to YHC calling return for Mary)

Squat Hold for the 6, mosey back for Mary

Mary: Chill-cut for the 6, Plank Hold and Popcorn Mary (plank hold returns for next exercise call out). 10 rounds were had.
Announcements: Tri-Sprint, The Quay, Ground pounder cancelled for this weekend. U-Turn will remain open for anyone looking for miles but YHC will need a Q as Dahmer and I are running the Super Spartan.
T-Claps (Recognition):
Prayer: Warbucks family friend going through medical issues resulting in a imminent back surgery, Maybelline’s Father who is facing prostate cancer. YHC took us out.

AMRAP Indian Runs!

May 23, 2019/in AO Post, Disney /QIC: Pablo
PAX: 187, Abe, Axe, Bernie, Crosby, Dahmer, Dawgpound, Emeril, Katniss, M4L, Mookie, Motor Boatin', Nemo, Pablo, Pac-Man, Pilgrim, Plex, Pumpkin Spice, Rut, ShamWow!, Sweep

PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout. The definition of friendly was debated by Nemo after the workout. Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total). Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs. In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six. Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance. In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time. After 30+ minutes, Q called PAX back do the gate to regroup. While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25. Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken. Thank you to Pumpkin Spice for taking us out in prayer!

Holly Springs Finest

May 21, 2019/in Purple Cobra /QIC: Skidmark
PAX: 187, Aquaman, Axe, Bulls Eye, Chips, Dahmer, Emeril, Full House, M4L, Motor Boatin', Pac-Man, Particle Board, Peeping Tom, Pikachu, Plex, Rainmaker, Rut, ShamWow!, Skidmark, The Natural, Warbucks

21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.

Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.

As our workout started we had a brief break in the action when a truck backed over a shopping cart.

EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye

FNGs: Not today

Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles

The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats

A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.

Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.

Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.

Recover

Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.

Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.

T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.

Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler

Emeril took us out.

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