9-11 Stair Climb
Warm Up:
There was none. I guess the first flight of Stairs
The Workout:
Stairs, Stairs and more Stairs
Mary:
Some abs where done after some Stairs
Announcements:
Prayer:
Posts
HOSE ON THE RIGHT, PIMPS ON THE LEFT
16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.
Warm Up:
Lap around the fields
20 SSH
10X10 Imperial Walkers/Hillbillies
10X10 Sir Fazio Arm Circles
10 Slow Good Mornings
The Workout:
Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT
To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)
Mary:
Low Slow Flutter
Freddy Mercury
Pickle Pounders
Announcements:
Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.
Info: https://runrdc.com/
911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4
Info: https://f3raleigh.com/9-11-stair-climb
Prayer Requests:
Crab Legs, we pray for strength and healing.
Clay, we pray for healing and guidance to his physicians.
BRR Crew, we pray for safe travels and strength.
Unspoken Prayers, we pray for those issues in our lives that only you know Lord.
CHiPs Word of the Day:
He must become greater, I must become less. –John 3:30
I Am Third: God is First, Others are Second, and I am Third.
Dora lost her panties at Paradise City
23 Pax @ Paradise City. 10 Pax showed up early for EC. While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior. So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts. Word is they may belong to Skidmark.
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:
Jog to to Guard Rails – Tricep Dips x30
Up to Tennis Court area – Bear Crawl up hill
Up to Dumpster area – Partner Up Dora
Down to Fences – Derkins x20
Down to Guard Rails – Tricep Dips x30
Mary:
Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching
Announcements:
Weds 5 year anniversary workout at PT
Look for changes to next Monday’s PC workout as it’s a holiday. May start later in the morning and may change the venue
Prayer:
For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
2 Timothy 1:7
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Skipping to the John
EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)
Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK. Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist. END WARM UP
The Workout: The main event was a modified and simplified running route. There is this whole thing about not leaving the 6 behind or losing people or something… 
This week we turned right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash. A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world. From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Announcements: Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag. A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,
Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water. Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital. I checked in with Chips tonight and it sounds like he is home and doing much better.
Bricks and Bullfrogs
Warm Up:
Jog around parking lot. SSH, Imperial Walkers, Hillbillies, Merkins
The Workout:
2 Men posted to Nut Cracker today for a Dora (100 merkins, 200 LBC, 300 Squats split between partners). Man running held bricks overhead while his partner did the exercises and vice versa. One round of bullfrogs since Emeril posted and its his favorite exercise. Once the bullfrogs had no more hop in them we wheel barrowed the rest of the way. Finished up with four laps of broke back derkins. Partners carried bricks and exchanged them every time they met in the middle along with each man doing 15 derkins on his partners back.
Mary:
Mary consisted of ukrainian hammers, LBC, low slow flutter, and homer to marge to close it out.
Announcements:
CSAUP, 5 Year Anniversary
Prayer:
Brandon from Hope Community.
We need answers
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.
First AO, First run to the John, literally
AO: “Running 4 the John” We had some great ideas on the name of the AO. Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 
Actually wait….there was that time at PC and a certain mathematician
EC: Skidmark and UTI
Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace. The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater. A few wrong turns but we will learn our routes over time.
Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope
NutCracker 8/7
Pax:
Pablo, Shembeckler, FNG(Manziel), Slide Rule, Foghorn, DaBusiness, 187, Emril, Yogurt, Moby, Flanigan, Harbaugh, Warbucks, Peak Week, Dumbo, Breach
Warm Up:
Jog to side parking lot, imperial walkers, merkins in a 22 count rep
The Workout:
Mosey down to the industrial park, Stop at the street corner for prisoner squats x22, hit the guardrail for dips x22.
At the base of the hill partner up for wheel barrels up to the top of the retaining wall. Run around the lot and switch partners.
Round 2 bear crawl 1/2 up the hill and crawl bear the rest of the way, run around the lot to the rails, everyone grabs a rail 22x top rail merkins
Round 3 partner 1 runs to the top while partner 2 does burpees, then switch, run back around to the rails. Grab a rail last guy bear crawls under the pax down to the end.
Mosey back to the school, Stop for 22 cadence count low, slow, flutter and fast feet off the curb.
Announcements: 5year south wake anniversary at possom trot on Aug 29th
Prayer: (Peak Weak) pray for Brandon Lawerence, had a boating accident and broke his neck. (Moby) Pray for a neighbor, young woman who was recently diagnosed with cancer
Sure didn’t feel like 67% humidity this morning
Today’s forecast called for near record swamp ass. It didn’t disappoint as 20 PAX took on the humidity at Paradise City.
EC: Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe
Warm Up: 1/2 mile jog, SSH, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order. Every time they complete 5 exercises they turn and run to stop sign and back.
- MERKINS – X20
- LBC’s – CADENCE 10 COUNT
- BURPEES – X10
- PLANK JACKS – CADENCE 10 COUNT
- WWII’S – X15
- SQUATS – X30
- SHOULDER TAPS – X20 10 EACH SHOULDER
- AMERICAN HAMMER – CADENCE 10 COUNT
- ALERNATING LUNGE JUMPS X10 EACH LEG
- 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
- OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
- BOAT CANOE CADENCE 10 COUNT
- SIDE STRADDLE HOP CANDENCE 20 COUNT
- DIAMOND MERKINS X20
- DIPS X25 ON THE BRICK WALL
- FLUTTER KICKS CADENCE 20 COUNT
- FREDDIE MERCURY CADENCE 20 COUNT
- HAND RELEASE BURPEES X10
- HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
- RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge
Announcements: 5 year anniversary event 8/29 at Possum Trot
Prayer: Crosby’s mom – 1 year anniversary of his sisters passing. Peak Week – Brandon from Hope Community boating accident.
Unofficial Official P2P F3 workout
Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms