Posts

Let’s get to it… Slide Rule this one’s for you! ;)

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

So… I borrowed this recipe from Emeril…

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , ,

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

Is there a Big Dipper?

/in /QIC:
PAX: , , , , , , , , , , , , ,

EC: Redenbacher, Lipstick, Nemo, YHC

FNGs: Not today…

Warm Up:

The original plan was to endure the heat and do a simple out and back from R4TJ headquarters to TBD headquarters, see if we could do a fly-by and see some of those PAX out to be DETERMINED.  Slap some hands, some asses, and bring it back to R4TJ HQ for COT.  Then, even before we could start warm-up, I locked eyes with DawgPound and he was giving me those big puppy dawg eyes.  He wanted to run The Little Dipper…  How can I say no!?  There was some backlash in the ranks “Who’s the Q?”  I answered “Well, I am!” and justified that it’s running and I want to make sure that R4TJ is catering to the needs of it’s VIPs (which is anyone that shows up and has a voice – extra VIP status for ‘The DawgPound’ because is has a THE in his name).  Had he requested that we all start doing Merkins for the duration of the workout, I would have said “Dawwwgggg, Please!” but he only suggested a slight detour on our return route and we probably netted a bit more mileage which MADE US STRONGER!!!  But, I digress…

Frankensteins, Daisy Pickers, High Knees, Butt Kickers were our warm-up moves.  The last two were in motion towards the stop sign off the main drag into Ting near the construction.  We began the run from the sign.

The Workout:

A RUN!  It really shouldn’t surprise anyone, R4TJ is listed as a RUNNING AO on our website.  Not listed on our website is that we typically run for something closer to an hour end-to-end at R4TJ.  Lipstick and I will need to call on our resident web heads to fix that.  We’ve been living a lie…

We ran The Little Dipper for THE DawgPound as previously discussed.  It’s named for it’s shape, see this backblast for reference.  187 was fast to ask about the Big Dipper…  We simply don’t have one here in South Wake.  Maybe it’s because Holly Springs isn’t very big? Or perhaps we discovered the Big Dipper but called it the Little Dipper because we were hoping for more from a Dipper?…  Not sure…  Curious… Fascinating… Intriguing….  Dodo Birds?  OH, YEAH!  So we were running and it was really hot and steamy out this morning.  I don’t know about the rest of the PAX but it was a struggle today for YHC.  I managed to get back to HQ clocking in just over 5 miles (even with the slight short-cut down the stairs instead of going all the way to the light at Ting).

It is important to note that we had 2 visitors this morning

– Peeping Tom of Carpex was out.  Still a little bloody and bruised in places but getting out in the gloom from some walking and light running where his injuries would allow.

– Borland from Raleigh was present and accounted for as well.  Glad to have him out and in my corner to maintain order at the AO this morning.  Be glad some of you were counted, nuf said.

Mary:  Big Mary or little Mary?  Do not tell Big Mary, I called her Big…  It never goes well…

Announcements:

-Sasquatch CSAUP 7/27 – Hit up Owais for details, check your Social Media accounts

-Still needs for this weekend to support Meg’s Smile – check with Sliderule

T-Claps (Recognition):

-Midget for helping bring everyone together this morning (through the power of his High School self) but also every other day of the week.  He is always our spirited mascot/ambassador, EHing guys on the runs through town at many of our AOs and keeping the rest of the nation aware of what we are doing here in South Wake.

-Sliderule is killing the target for Meg’s Smile charity this month with everyone’s help of course 🙂

Prayer:

-Crablegs – Great work out there on behalf of ALS, hope you are enjoying your travels and stay safe.

-Double D – Your family is in our prayers following your father’s passing.

-Our BRR 6-man, stay well men and God speed.  Take care of yourselves and each other as you continue your training.

-Emeril’s Dad – recovering from surgery

-Friend of YHCs son Corbin, still in a coma after a dry drowning event.  He did come off of the ventilator and is breathing on his own.

Little Game of Frogger

/in /QIC:
PAX: , , , , , ,

EC: Peeping Tom, Lite Brite, Pikachu, Lipstick
Warm Up: Parking in the park was not an option and PAX parked across the road on the shoulder.  We warmed up with a quick game of Frogger to make our way in the park.  Circled up for SSH, Imperial Walkers, Good Mornings and Mountain Climbers.
The Workout: Peeping Tom led the front half and took us deeper into the park to find one of Cary’s finest slides.  Pax really wanted to go down the slide but Q had other plans.  Two groups, 1 doing 10 pull-ups while other group did 10 crab cakes. (Rotate) Pax then made there way to the Crowder Pond and found a wooden bridge to do Erkins and Derkins (2 sets of 10 each)  Pax then ventured over to a picnic shelter and did 2 sets of 20 step ups and dips.  Pax found a pickle parking lot and did 5’s.  Diamond Merkins on one end and Q called for Turkish get ups and YHC called a modify for Turkish Star Jumps on the other.

YHC then took over the back half.  PAX went back to the picnic shelter and split into two groups. Group 1 held planks across the picnic tables, while group 2 ran the pickle lot and army crawled under the PAX holding plank hold. We repeated this 3 times.  Pax then moseyed a scenic route around the pond and over to the baseball field.  Pax stuck to the groups and Group 1 held balls to the wall, while group 2 ran the perimiter of the field. Repeat twice
Mary: Pickle Pounders, Homer to Marge and more Pickle Pounders.  Pax then finalized the workout with a return game of Frogger
Announcements: 1776 workouts tomorrow- Womble for South Wake- Bond Park? for CARPEX;  Odyssey October 5th; July 27th CSAUP in Greenvile .  Keep up with Slack and location of next weeks AO.  Good possibility we try and different spot with better parking.
T-Claps (Recognition): Thanks to all for coming out to the Beta Convergence AO!
Prayer: Disco Ducks FIL passed away, Tom Sr. Hernia surgery, Yoga Mat and all families travelling this holiday weekend

Uncle Rico Meets Paul Bunyan

/in /QIC:
PAX: , , , , , , , , , ,

It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake!  We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.

FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato

Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front.  We did this over to the lower parking lot.

At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins.  First lap was 1 each side, then 2, then 3, on up to 5.

Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.

At the soccer field we did back planks on the end line.  When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end.  Repeato back each time increasing by 1 Turkish Getup until we got to 8.  At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary:  PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken

 

Guys – as always it’s a very special pleasure coming back down to visit, let alone Q.  I enjoyed it!

Some like just vanilla, others need the sprinkles!

/in /QIC:
PAX: , , , , , , ,

FNGs:None

EC:Aquaman, Dahmer
Warm Up:Mosey to baseball field complex.
The Workout:Partner up! We dived up the complex into 4 quadrants. 12-3:00, 3-6:00, 6-9:00 and 9-12:00. Leaving one partner in the middle doing as many merkins as possible, the other ran out to the main path around the whole complex at 12:00 and proceeded along to 3:00 then back to center and repeat with partner. Then 3-6:00 were continuous burpees until partner returned, repeat. 6-9:00 were squat jumps and 9-12:00 was a LBC into a WWII as a 1ct. each quadrant was about 1/3 of a mile run. Repeat until no more time allowed. 3+ miles with increased intervals.
Mary:Mosey back to tennis courts. On the way back YHC mentioned that we should name the workout we just did. Peeping Tom, dripping with sweat, said “vanilla would be good”. Why, YHC asked? “Because it was plain and repetitive” he said……YHC, a bit deflated, mainly from getting after it, entered the tennis courts super excited to see what glitz and glam Peeping Tom has on his next Q!
Announcements:New Crossover AO with Carpex Wednesday mornings @ Crowder Park. Beta Wednesday July 3rd. One of the site Q’s, Peeping Tom (Mr. Sprinkles to me from now on) will have all the glitz and glam your heart desires! Love ya buddy!
Prayer:YHC took us out.

Kryptonite Southwake/Carpex Convergence

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3.  We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe.   7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom.  Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown.    3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

 

2 Years Strong

/in , , /QIC:
PAX: , , , , , , , , , , , , , ,

First, it was Memorial Day and we made sure to acknowledge before we started the workout.  Important to focus on what the day really means.

It was my 2 year anniversary so I took the Q at Paradise City, one of the most influential AOs for me during my F3 time.  I have since started Downtown Train as an alternative for Monday mornings but PC will always be near and dear to my heart.  So, we did a convergence.  We had several for EC including a group of  doing a run from Womble as EC then a return run to Womble for the Murph, thus creating their own CSAUP.  Kudos to UTI, Lipstick and Aquaman.  Don’t recall who we had for EC exactly.  Think there were 5 of us, but what I do remember is, in rare form, all of us stuck together the entire 2 miles, and that was cool.  One thing I really love about F3, every workout is a bit different and it is all driven by the guys you post with.  We have so many great characters and the mix we had today was really a strong reflection for me of my time in F3.  Thanks to all who came out top post.

FNGs: None
Warm Up: On the jog to bottom of ramp for SSH (a Nemo favorite) and extended count Good Mornings.  On the jog to top of ramp for SSH and Goofballs.  On the jog around to back corner for Sir Fazio.  On the jog down to end of guard rail to stretch the arms.
The Workout: On the guard rail we did a rapid set of tempo dips ICx10 followed by Mt Climbers ICx10.  3 sets.  Sweat was already in play thanks to the muggy air.  On the jog to the rocks each man picked a rock, and a couple picked a wasp nest, then we headed over to the tunnel with half lined up on each side.  Did a few rounds of exercises with one group on the exercise in tunnel and the other on the run to end of path and back.  Had to wait to switch until all were back and in People’s Chair.  Started with curls for the girls, then ground pounders.   2 sets of each.  Might have been more, I don’t recall.  Ended with some BTTW with a long count down the line.  Stench was building so we returned the rocks and headed back to bball courts.
Mary: A couple quick sets keeping the legs up for LBC, 6″, Low Slow Flutter, American Hammer and a Pickle Pounder to close it out.
Announcements: See Slack
T-Claps (Recognition): Abe for putting in total effort with BreathTaker.  This guy has been an inspiration for me from his first post.
Prayer: YHC shared 2 things I hope all of you will think about.  1. If any of you think you are not making a difference in someone’s life – if you have ever posted with me, 1st, 2nd or 3rd F, if we have posted together only 1x, or if we have been out in the cold weeks on end pushing each other – know that you are making a difference for me.  And 2. something that F3 has done for me – just like the rest of you I carry a lot of stuff around with me, some of it I share, some I don’t because I might just not be ready, but what F3 has done for me is it has made me stronger in identifying and more patiently dealing with my “stuff’ and maybe that’s because I know that at any time I need it, one of you will have my back, and that has been a difference maker.  YHC took us out in prayer with respect to those who gave the ultimate sacrifice.

Peeping Tom’s 1 Year Anniversary

/in /QIC:
PAX: , , , , , , ,

YHC rolled up to the AO only to see a Carpex flag planted in the ground.  A few SW PAX rolled in after a double down at U Turn.  At 0730 YHCs anny Q was underway!

FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:

Good Mornings (SW Style) ICx10

The Windmill ICx15

Imperial Walkers ICx20

Merkins x30

Mountain Climbers ICx20

The Workout: Mosey to a one way circle nearby.  Bear crawls around then 20 squats, repeato.

Mosey over to the front of Lowes Foods parking lot.  Island suicides with 5 Turkish getups at each island.

Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.

Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.

Stop at rock pile.  Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.

Mosey to flag.

Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700

Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex

T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis