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POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

Buckets of Fun

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YHC arrived a few minutes early to set-up. A quick mosey to the loading dock and filled up buckets with rocks for later and returned to find Axe. 187 shows up and we’re off for EC. 187 said he was going to push his pace on the EC route and off he went. Axe and I saw him back at the flag where he was showing off his shiny crown to Pikachu. 0530 hit and YHC gave a quick disclaimer for FNG Matt and we were off. YHC misspoke during the disclaimer and told him to modify and not hurt us. Turns out this was accurate as he is a martial arts instructor in his spare time.

EC: 187, Axe, Warbucks

FNGs: Welcome FNG Who Dat

Warm Up:
A 10 foot mosey and circled up for:
SSHx25 IC
Imperial walkers x10 IC
Hillbillies x10 IC
Windmill x10 IC
Squats x10 OMD

The Workout:
Mosey to bank lot
Thang 1:
ATMs
Alternating shoulder taps x10
Tempo Merkins x10
Merkins x10
Lap around bank.

2 rounds were done and shoulders were burning, so we mosey’d over to the loading dock.

Thang 2:
Bucket BOMBS
PAX split into 2 groups (3 and 4).
Group 1 grabbed a heavy rock filled bucket and carried it around Jiffy Lube while Group 2 worked through BOMBS exercises. We started at 10 for round 1, decreasing 1 rep each round down to 5.
Burpees
Overhead claps
Mtn climbers
Big boy sit-ups
Squats

Rocks were returned and we headed to the guardrail behind JL.

Thang 3:
Buckets of fun
Staying in groups, Group 1 does AMRAP of exercise while Group 2 carried a bucket in front with straight arms around jiffy lube / flapjack until done.

Round 1 dips
Round 2 homer to marge
Round 3 pickle pounders

Mary:
6 inch hold for the 6 and while Deadbolt and Potts talked trucks. DB really likes how the Toyota back glass rolls all the way down… Now for Mary.
LSF x20
LBC x20
Homer to marge x20 + R/L until time

Announcements:
SW Frosty CSAUP on 12/7, F3 SW Christmas party 12/14 – location TBD (not Womble), Potts VQ at TBD tomorrow, 13.1 mile insomnia EC prior to U-Turn Saturday, 0330 launch – PIkachu and Mookie are responsible for this…

T-Claps (Recognition):
Potts for his VQ tomorrow. Get out and support him!
187 for the Cobra EC crown. That dude is fast!

Prayer:
Shredder, plane crash in Umstead

YHC took us out

Yellow Everything

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YHC rolled up to the Veteran’s Park pull up bars to an unfamiliar pax wearing an F3 shirt. Introductions yielded that it was Yellow Cake from F3 Concord. After a few minutes of chatter it was 1900 and we were off.

FNGs: None tonight
Warm Up: Right to the murph
The Workout:

1 mile run

(in sets)

100 pull ups

200 merkins

300 squats

YHC had a dinner engagement (and had done some EC) so the 2nd mile didn’t happen. Yellow Cake took off for the 2nd mile.
Mary: N/A
Announcements: Told Yellow Cake about Pace Yourself Run Club run Tuesday and Thunder on Wednesday.
T-Claps (Recognition): Yellow Cake for posting while on the road
Prayer: Unspoken tonight

Developing a Reputation

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17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Is this even safe?

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EC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?

FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:

PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school.  From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.

PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end.  One cycle through.

Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.

At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.

Mosey to the stairs. Squat hold for the 6.

YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.

Next all PAX down the stairs, return back up with Bunny Hops for each step.

Mosey back to the flag!

Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.

Core Principles

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South Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined. 

EC: Pikachu, Aquaman, Katniss, Skidmark

FNGs: None

Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).

  1. 10 merkins
  2. 10 Plank Jacks
  3. 10 Squats
  4. 10 Jump lunges
  5. 10 WWIIs
  6. 10 American Hammers

 

The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1. 

After fist lap the pair completes Base Exercise 1 & 2

After second lap base exercises 1, 2, 3, & 4

After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.

Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles. 

 

Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.

 

Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running

 

T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.

 

Prayer: Bernie and his family.  Great to see Shredder back out recently.

More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!

Oct-14 Murph

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Pax of 4 for Murph workout with some modifications.

EC:  4-5 miles for Pikachu and Skidmark

FNGs: None

Warm Up: Run 1 Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements: none

Prayer:  Silent

Mercy vs. Grace

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FNGs: Welcome Fanny Pack
Warm Up: Two Native American laps around island with hose, then circle up for standard issue warm up.
The Workout: We went for a big lap around the fields with our trusty kettle bells in hand making a stop at the stage, playground, shelter, fence line, and back to parking lot.  There were exercises performed at each location incorporating full body motions (you had to be there).
Mary: Back to lot for Mary in the normal fashion with Pickle Pounders. Each member was encouraged to watch and learn new techniques from fellow PAX.  We also performed LSF’s in the normal way a PAX does.
Announcements: Picnic tomorrow, 12 October 2019, 11a-2p.
T-Claps (Recognition): All of the PAX that came out.
Prayer: Prayers for those suffering with loss, pain, hopelessness, worry, anger, addiction, and all of life’s troubles.

CHiPs word of the day: A lesson on Mercy vs. Grace was given out and explained in a manner only a PAX can understand.  2 John 1:3.

Everything else was spot on…

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After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.