Posts

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Ultimate at Thunder – 15Jul20

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FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Plenty of Benjamins @ Paradise City

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It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.

What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.

Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.

FNGs: Nada

EC: Pikachu, 187, Aquaman

Warm Up:

5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up……sorry not sorry)

The Workout:

Thing 1: All About The Benjamins

The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.

Round 1 (Triceps/Shoulders, Chest) :

Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25

Indian Run back to Corner #1 to start the Leg Workout

Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25

Indian run back to corner #1 to hit the abs

Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25

Indian Run back to Corner #1

Thing #2: Quarter Pounder

Cones set up at 25 yards, 50 yards, 75 yards and 100 yards

Run to first cone (25 yards) – 25 merkins and run back to goal line

Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line

Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line

Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line

Thing #3: Railroad Trackers

Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary

Mary:

Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.

Boxcutters X15

Homer to Marge X20

Have a Nice Day

Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage

T-Claps (Recognition): To those PAX that stepped in and led the rep count

Prayer: Jensen family, those struggling with mental health issues, first responders and military

 

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us out.

Humid Morning for a Run

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FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3.  These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part.  The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself).  This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship.  Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions.  Please consider getting soap, shaving cream, etc. and providing to Emeril this week.  Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

Chasing Away Bats

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FNGs: n/a
Warm Up: Mosey to track and 400m jog

Some birds seemed to be flying around in the gloom, having a good start to their day. Upon closer examination – they were bats finishing up their night!

The Workout:

100m of A skips + 10 merkins, 100m B skips + 10 SSH.

800m run at 5k pace

100m of side shuffles + 10 burpees, 100m of karoke + 10 merkins

800m run at same pace as first 800m

Grab some fence for claws and leg swings (2 sets of 10, each leg)

800m run, try to keep same pace as first 2

100m walk to recover, 100m A Skips + 10 merkins

Final 800m run, stay strong for both laps

After all those half-mile intervals, there weren’t any bats left in sight! The PAX chased them away!

Mary: Glorious stretching (runner’s stretch, pigeon pose)

Announcements: Mulching at Bass Lake, couple spots open. 3rd F meeting went well, everyone should read up about it.
T-Claps (Recognition):
Prayer: Thanks for one of Pikachu’s friends getting a job. Prayers for people falling ill that can’t be visited by loved ones.

JUL, 8 2020: 3RD F LEADERSHIP MEETING

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EC: ShamWow!, Dahmer, Pikachu, Bernie, Aquaman, Abe, YHC

Updates:

  • Golf Tournament for HS Food Pantry is likely postponed.
  • Auction for Megs Smile has been cancelled for 2020.
  • HS Food Pantry appears to be in a good place – no new updates or needs today.
  • No specific updates from Mama’s House
  • #acceleration saw an uptick during early months of Covid.  Has quieted lately.

Ongoing \ New Business:

  • Should look for an update on adopted roads, prepare to support – LED / John Deere
  • Bass Lake Mulch Project – Weekends into August (0.4 miles completed)
    • Bring an FNG
  • Continue relationship with FiA, invite to Bass Lake depending on turnout from F3
  • Open questions – what should we be doing in terms of Covid support?
    • Be mindful of PAX in workouts and meet-ups where possible
    • Consider opportunities for outreach
    • Dahmer to send out another open invite on Slack and FB
  • Welcome Bernie as our latest 3rd F site Q
  • Discussed the topic of diversity in all forms for South Wake.
    • Are we doing enough?
    • Are we making ourselves approachable and truly “Open to all Men”?
    • How might we introduce the group to different men to truly represent Holly Springs and ensure we are well rounded?
    • Bernie to setup some initial meetings with a contact that specializes in similar efforts to improve on this front.
  • Shredder to take a look at insights gathered from the 3rd F survey at the beginning of the year
    • We will deermine the most prominent topic and turn it into a conversation/Ted talk/presentation/SOMETHING
    • 3rd F Site Qs will take on the first and generate a list to assist in IDing the 2nd, 3rd, 4th, 5th, etc group to present with possible topics.
    • Target is to have monthly, orchestrated topics, that are peer led – idealy by Shield Locks or any group of PAX with a passion for the topic.
    • Should hopefully make it fun, approachable, and be out of the box

Announcements:

T-Claps (Recognition):

  • Breach for RuckedUpToCorona
  • ShamWow! for his leadership in support of Skidmark’s family
  • LED – Adopt a Highway in FV
  • PAX that have already jumped in to help mulch Bass Lake.  Keep pushing #HIM!

Prayer:

  • Aquaman took us out – Prayers for all PAX and especially those that have found themselves in some form of distress based on current events.  May we all look to each other for support and that we find strength in a higher power / purpose.

What’s this Steel mace thingy?

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I was excited for I have been wanting to share a steel mace workout with my brothers for quite some time. I hoping this becomes a thing for I need more than one day to pick heavy things up and sit them back down.

The workouts are going to go over the exercises until folks get familiar with the steel mace.

Post EC: Dawgpound (I was barely moving), Dumbo and Emeril
FNGs: None
Warm Up:

We bounced like we were in onnit
Foot traces
Tootsie roles
A barrel full of hips
Spinal Twist
Shoulder ringers
Ear to Shoulder

The Workout:

Classroom

Curtsy Squat — Weight on Leg that is still
    Back Kickstand Squat
    Curtsy Squat
    Curtsy Squat Side Lung
Bow Draw
    Side
    Front
    Back
Rotational Bent Over Row — Weight on side of the hinge
    Single High hinge
    Rotating Single High Hinge
    Straight Arm High hinge
Upper Cut
    Standing
    Battle Lunge (reverse)
    Battle Front Lunge Press (reverse to forward lunge)
Death March
    Switch Squat
    Switch Squat to Forward Lunge
    Forward Lunge Back Lunge Squat

The workout:

4 Rounds of 5 exercises. 45 seconds on 15 seconds off. We went from Curtsy Squats to Upper Cut, to Bow draw to Rotational bent over row to Death March

Mary:

Downward dog into Runners pose with a twist
Downward dog into Pigeon with rotation and sleeping pigeon
Leg out in front stretch

Announcements:
Mulch
Steel maces are at Play it Again sports Cary if you want to pick one up.

T-Claps (Recognition):
Dumbo, Pablo, Emeril and Pikachu for joining me with my new favorite toy
Prayer:
All those with addiction
All those dealing with these crazy times.

Someone get the Site Q a Shovel Flag

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Last Sunday New Mexico hit up YHC asking him to Q a new Beta AO. YHC respectfully declined for the first week because of Rune. Need them miles. YHC did promise that he would Q the second week so YHC upheld his promise. Also managed to get Pikachu to tag along and received a surprise text from M4L wanting to post. Clown Car!!

New Site, new AO, let’s see what fun we could have.

EC: Pikachu, M4L, Skidmark

FNGs: None, but there will be. YHC handed a stack of F3 business cards and stickers to New Mexico to EH his neighbors.

Warm Up: Mosey around the lot. 1 burpee, 20 SSH, 2 burpees, 20 SSH, 3 burpees, 20 SSH, 4 burpees, 20 SSH, 5 burpees (group getting tired already), 12 Fozio Arm Circles F/R, 10 Overhead claps

The Workout: Modified DORA. Pair up. At the first small wall 50 step-ups, 2nd small wall 100 Derkins, 3rd small wall 200 Dips, 4th small wall 300 LBCs. Start at any wall and one partner runs around the flag pole, after 2nd person returns back from run rotate wall.

Mosey to the flag pole, Pax did squats while one Pax bearcrawl around. Q added in other exercises such as low slow flutter, freddy mercury, dying cockroach while remaining Pax did bearcrawl. Two rounds of Guantanamo’s.

Mosey to the wall. 2 rounds of preacher chair and Balls to wall with Pax doing 10 counts

Finished with Q’s two favorite exercises; 1. Two/Three man Catch me if you can Indian Run with 5 merkins.

Mary: Q’s other favorite exercise – Merkin clock. Sweat left a beautiful clock on the concrete

Announcements: M4L has the Q at the arena on Friday. Mulch at Bass Lake

T-Claps (Recognition): New Mexico for getting a new site going and posting

Prayer: New Mexico’s friend and family, Quiver’s friend and family, Crablegs