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R4TJ – Relay Racing for beach bodies and PRs

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EC: Skidmark and 187 went out for some bonus miles

Warm Up: Windmills, Daisy Pickers, High Knees, Butt Kickers

The Workout:  PAX of 10 formed 2 teams of 5.  The teams were formed to match paces of the teams as equally as possible.  A member from each team was staged at the infamous 4 corners of Ting Park with an additional station positioned on the main road between the basketball courts and the base of the ramp.  The corner at the base of the ramp served as the starting line for each relay race.  The matched runners sprinted from their station to the next tagging their teammate to start the next leg.  As each of the 5 member teams completed their circuits a score was tallied at the base of the ramp.  With each completion the PAX at each station would advance to the next spot.  Eventually everyone got a shot at each leg of the race, with everyone completing 5 races going clockwise around the circuit and 1 going counter clockwise where our runners continued on through the circuit picking up their teammates along the way.

At the competition of the final counter clockwise circuit.  The two teams formed 1 team for an Indian Run back to the basketball courts continuing on the counter clockwise route.

I promised FUN…  Hope it was 🙂

Mary: Skidmark led us in some stretching.

Announcements:

187 turned the big 40 today!

Deadbolts call for support at the veterans event on Saturday at Hope.

Skidmark gave an epic speech!  Most of us forgot it as he was saying it but the standout moments involved our beach bodies and something about PRs.  You had to be there…  In the moment we all had a vision of this exact scene (again Happy Birthday 187 – you are WELCOME! – Apologies and/or you’re welcome to Cowboy, Short Pole, Yogurt, Banana Seat for not capturing you in this vision…)

Prayer:

Prayers that we all stay healthy and injury free.

YHC thanks everyone for their prayers for Benji

Prayers that you can all erase the image from this Back Blast from your brains… sweet dreams 🙂

Edit: Updated thoughts on Skidmark’s speech

BTW – I was joking around about Skidmarks speech and I realized that I did minimize his message which was about a sense of pride we should all have in ourselves for getting up and getting out there everyday. Even in this very dreary week you can see Strava lighting up with outdoor activity as we know many would opt to stay in bed or maybe hit the dreadmill (cough cough SlideRule). Point is we are all individually remarkable and as a group we are more than remarkable. Hence the beach body and PRs reference which fit into his speech better than my own re-hash. As we often like to say, “Good Work Men!”. Keep it up, keep getting better. Hope I captured the essence of the speech well enough. Please feel free to elaborate Skid but the image stays 🙂

 

So Long But Not Goodbye

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Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Crazy Ivan Backblast 2/15/2019

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Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Valentine’s Day 11’s massacre

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PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

Roses are red, Dora’s fun too

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After a pre-blast poem and the disclaimer of running, PAX of 8 got stronger this morning at Purple Cobra.  YHC led a Dora style beatdown to keep everyone warm on this cool raining morning.

EC: Emeril, Warbucks

Warm Up:

Warm up lap around the gas station and circled up for:
SSH x30 IC
Good morning x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Moroccan Nightclub x15 IC

The Workout:
Broke into 2 groups of 4 for an Indian run behind Harris Teeter and over to the back of Planet Fitness parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of parking lot and back until all exercises were completed. YHC couldn’t remember star jumps, so PAX got a short break before the pain began. Dora (shapes edition) consisted of:
100 diamond merkins
200 star jumps
300 Sir Fazio arm circles

Quick feet on the curbs and mosey back to start for Mary.

Mary:
Plank-o-rama for the 6.
When YHC called PAX to their 6, mumble chatter broke out about staying dry until Mary…
American hammer x15 IC
Dying cockroach x15 IC
LBCs x15 IC
In-and-outs x10 IC
Heart cutters x10 IC
Homer to Marge x10
Pickle Pounders x10 IC

With a few minutes remaining, YHC led some yoga stretches to loosen up legs.
Downward dog , runner’s pose, and pigeon pose.

Announcements:
See social media for Pikachu’s announcements
Fritter challenge starts tomorrow at Possum Trot
F3 Raleigh CSAUP – The Mule on March 9th for those not running Wrightsville
Deadbolt reminded us of a great quote from Kid Cracker for this rainy morning (link).  “Motivation is the drug of choice for those that are uncommitted.”

Prayer:
Quick recovery for Shredder’s knee.
Marriages of PAX, some struggling.
Praise for Carpex brother Swag’s M. Successful breast cancer surgery yesterday.

YHC took us out.

All Aboard!

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There’s something special about being out there for the launch of a new AO. Was an honor to open Downtown Train this morning. This new AO offers start time with EC 0505 and hard start 0530.  Central location, and looking forward to the day the parking deck is open for business (and when I say business, I mean a whole new dimension of South Wake boot camp style beatdowns).

Downtown Train disclaimers:

  1. The areas we will use include houses, and we must always be aware of our cadence and mumble chatter as to not become a nuisance to any of our neighbors.
  2. The area is pretty packed with roads and buildings.  This introduces a safety risk and we must never be complacent as we work our way on, across, up, down and around these roads.  There are more people out driving at this time than we might think.  We must look out for them and each other.

First official HC was Peeping Tom.

First official excuse lexicon/fartsack was Deadbolt with a 4:29am slack post “both feet hurt this morning” – all good, nice to get that 1st fartsack out of the way early. Mondays are tough sometimes.

1 on hand for EC as YHC introduced a route that takes us up Cemetery Hill, out on Holly Springs Rd, down to 55, around the pole and back.  2.15 miles, really good hill early on. Lots of excitement as I returned to the lot to see a solid TURNOUT at the ready to put in some work. Dauber showed off his selfie skills to get the whole group in the shot.

11 #HIM were on hand and at the ready as we gathered in the public lot, now to be known as the “start lot” and got ready for the launch.  “All Aboard!”

Warm Up: On the jog to warm up we headed up Ballentine, across Main, left on Raleigh, left on Center, left on Avent Ferry and circled up in the main municipal lot.  Did a warmup set that included SSHs, Fazio Arms ICx10 F and R, Mt. Climbers, Goof Balls (a Nemo classic), Arm Stretches

The Workout: On the jog towards Library Hill with a stop along the way for some happy feet both directions followed by some little box jumps on the curb. On the jog down Library Hill and circle up in the lot at the pool. Jack Webbs 1:3 to 10:30 and we set up on the grass next to the filter room. A few thought the grass was pissed stained and that was the smell, but the stains were from the chemicals and the smells were from a more immediate source. Either way, we knocked ’em out. No fire ants to deal with so that was a plus. Recovered on the jog back up Library Hill (BS, that ain’t no recovery jog). Mosey to the south side Library lot for a set of Plank Indian Run with Bear Crawl from the back. When you reach the front you call a plank exercise and next man is on the bear crawl. Mosey to side Library lot for a set of classic build a bears. 6 times around your spot stopping at each corner for 2 merkins. Need to add that we did some filler sets of SSH ICx30, 40 then 50. On the jog back to start lot.

Mary: Solid set of plank-o-rama

Announcements: Check the slackbooks, upcoming 2.0 workout

Prayer: Several items of prayer and praise and YHC took us out

 

Mt. Kiliman Springs

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Warm Up: 5 Burpees OYO because we needed to get the blood flowing.  SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him.  Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in.  Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15.  Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10.  First hill of crossway was spotted and YHC went over a few fundamentals of running up hills.  60% up first hill and squat hold for the six.  YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista.  Pax was then introduced to Mt. Kiliman Springs.  YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills.  10 burpees OYO at the top.  Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top.  PAX then started a recovery run back towards Main St. with stopping points at the stop signs.  Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back.  Rest of PAX continued down Crossway back to Dominos and Squat hold for the six.  YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park.  Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.

 

Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!

Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS

Which Harris Teeter is it?

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YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down.  We had a 2.0 and an FNG to start out.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

The Windmill ICx15

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, we lined up on one end and did the following exercises.  First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.

10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and LBCs

Crab walks and WWIIs

The PAX reminded YHC that the Patriots had just won the Superbowl.

One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work.  Need to get Gump to fix that…

 

Mosey around the back of the building in a clockwise manner stopping by the loading dock.

BTTW w/a 15 count down the line

15 count rest

People’s chair w/a 15 count down the line

15 count rest

BTTW w/a 10 count down the line

People’s chair w/a 10 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

continuing to add on until we reached the flag

Mary:

YHC pulled out a Bose speaker and played Tubthumping for the PAX.  Every time we heard “I get knocked down…” PAX did a Burpish Gettup.  SSH were done otherwise.
Announcements:

Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:

Shredder, Rut’s friend Ken

Howling Monkeys, Duck Jousting, and a Virgin Q

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13 PAX showed up for a Virgin Q by YHC.  It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.

Warm Up:

Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.

Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC

The Workout:

YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.

PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.

It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.

On the mosey, we partnered up and did the following on arrival:

Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.

Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.

25 LBC’s IC then moseyed back to soccer field for Mary.

Mary:

In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:

Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.

When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).

With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.

Announcements:

Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).

Prayer:

Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!