Tag Archive for: Patch

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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Chilly morning, as hurricane winds finally brought cool temps and no humidity.  Solid turnout

Warm Up:

Run to the Playground

  • 20x SSH in cadence
  • 20x Imperial Squat Walkers in Cadence
  • 10x/10x Fazio Arm Circles
  • 20x Total Partner Pullups (10x each?)
  • Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

  • Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
  • At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
  • At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

  • Round 1: Just run
  • Round 2: Partner Carry
  • Round 3: Bear Crawl
    • Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
  • Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

  • Ruck Division for Holly Springs Half
  • T-Shirts coming?
  • Please come support HS Half finish!  It’s awesome having a big crew running us up the hill
  • Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
  • Crew going to the coast Saturday for Hurricane Relief
  • 12 mi run starts @ 5:30 tomorrow
  • Yoga Pants practice run for HS Half coming up, see Patch
  • Brandon (Wulfie) moving tomorrow and could use our help, see Patch
  • Drapers 2 year anniversary!

Prayer:

  • Hurricane impacts
  • Crab Legs

Who’s Carey?

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In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

  • Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

You Can’t Handle the Truth

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The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.

EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.

Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover

Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.

The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.

187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.

Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.

Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.

Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)

Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.

 

Found him:
https://f3southwake.slack.com/archives/C8X3D5RRV/p1536681639000100

 

Cletus – Noah’s Ark 1 year anniversary & birthday Q

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Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.

Ummm Ultimate Mutiny Monday Madness

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Read more

Who has Q?

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Warm Up: SSH x 15 IC , Moracin Night Club x 15 IC, Prisoner Squats x 15, Mountain Climbers x 20 IC and Around the Clock Merkins
The Workout: Up Hunt Hill doing 7’s (Burpee and Squats).  Jog to Main Parking Lot – Partner Wheel Barrel down main parking lot.  Jog to East Parking lot – Running around the lot, Patty Cake Merkins and Broke Back Durkins.  Relay x 3 – Bear Crawl w/ Partner doing Star Jumps, Lung Walks w/ Partner doing Squats, Duck Walk w/ Partner doing Lung Jumps.
Mary: Plank-O-Rama
Announcements: 5 year South Wake Anniversary at Possum Trot Wednesday at Action Park 5:30.
Prayer: CrabLegs, DoubleD Family, those Traveling and a Praise for HasselHoff’s mom’s results.

I’m on Top

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Warm Up:

Started with a jog to East Parking Lot with backward and karaoke.  Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.

The Workout:

Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each.  Patch said to Doc “I’m on top”…

Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC

Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.

Jail Break to Tennis Courts

Mary: Plank -O-Rama – each PAX called an ad exercise.

Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index

Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey

We need answers

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Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.

Will Corporate Java Edwin Gonzalez show back up at F3 again?  He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold?  Yes.  He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare.  We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep.  Buford brought some Blanton’s back with him also. Bonus!  THE Dawgpound was working hard out there.  Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid?  Still no HC but he did post in Wrightsville so we’ll give him credit here.

EC:  Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings courtesy of The Dawgpound.  Guy loves these for some reason.  Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips

The Workout:

24 Pax all in one line in the parking lot

On your 6

Flip, jump and sprint to other end.  Merkins until your told to stop.

Back on your 6.

Flip, jump and sprint to the other end.   Squats until your told to stop

Rinse, Repeat,….never ending.  CHiPS “We aren’t stopping until one of you throws up”

No one threw up but a couple came close.

To the ramp.   Suicides until an exercise was called out.  (WWII’s, Pickle Pounders)

To the courts for Mary.

Mary:

Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI

Announcements:

Derek Davis run Saturday
F3 Dad’s camp this weekend.  Still openings
Two new options for running.  Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis.

Psalm 55:22

22 Cast your cares on the Lord
    and he will sustain you;
he will never let
    the righteous be shaken.

We Did a Whole Lot

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Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow