Pax of 3 for a Murph this evening. My 10 year old son (Foul Ball) joined us for his first Murph workout. I was surprised by how many pull-ups he could do, only modifying slightly.
FNGs: None
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: Harris lake picnic Oct-12
Prayer: Gratitude and healing
At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
Swish and I had hoped to utilize the soccer facilities but there was already a lot of action there by 9 am so we opted to move to the open field south of the creek that is adjacent to the playground. With only a few minutes until 9, Shimmer asked if anyone is coming and shortly after I hear Swish say “There is Pikachu!” Soon we see Pikachu emerge (no yellow suit today) with shovel flag in hand, and a little ways behind him is 16-bit and Shamwow! with their 2.0’s. Looks like we have enough for a game! We throw the football for a little bit, 9:00 hits and off we go for a short mosey toward the softball fields, through the overflow parking area, across the bridge by the playground, and back to where we started by the tennis courts. We circle up and squat hold for the 6 back at the flag and then move into warm up exercises…
FNGs: Not this morning.
Warm Up: Swish and I decided on a 14 count for each of the following: SSH, Squats, Imperial Walkers, Hillbillies, Daisy Pickers, and Goof Balls. All exercises in cadence. Swish and I alternated leading the exercises and there was some mumblechatter of how Swish had his cadence on point. Shamwow! asked if we had practiced the night before, I said we went over cadence but are winging the exercises.
Now that we were all warmed up, YHC and Swish instructed PAX to mosey over to our designated field for some drills. Pikachu grabbed the shovel flag, I grabbed the cones and jerseys and we mosey over to the field. We reach the field and I realize I had forgot to bring the flags. I ask Swish to mosey back to grab them as I get the cones set up for the first exercise.
1st Drill- Agility and Speed
We split the PAX into 2 somewhat even teams and each member ran the drill in the image below. After the team member ran through all of the cones, they would tag the next person in line and they would rinse and repeat. The first team with all members through the cones won and the losing team had to do 5 burpees OYO. After a very close race, the winning team decided to join the losing team with the 5 burpess OYO. Completed 2 rounds before moving to the next exercise.
2nd Drill- Human Domino
Split the PAX into two groups as YHC and Swish set up cones to mark the distance of the exercise. Groups of 2 from each line would go against each other to see who could get to the end and run back to the line to tag the next group of two. The first person would lay on the ground on their stomach, the second person would hop over them and then lay on their stomach, rinse and repeat until reaching the next set of cones, jump up and run back to the line and tag the next group of 2. The first team with everyone finished won, the losers had to do 5 burpees OYO. Again, the winning team joined the losing team for the 5 burpees OYO.
Scrimmage!
A very competitive game that started off with some confusion on which team Shimmer was on. She had red flags on but was over with the yellow team. Pikachu tells her that it looks like there is an issue with the teams and she says looks like we have an issue with a beard! Shots fired! We all laughed and the game began. The score went back and forth with a few goal line stands by way of some stellar defense! Swish had 2 picks and Pikachu had a long run and put the moves on everyone. The game was won by the yellow team by a last minute long run by McNugget!
Mary: Mosey back to the tennis courts for PAX count of 11 and Name-o-Rama. As we are getting close to the flag, Linedrive comes running up to YHC and says “I am running faster than Pikachu” Shots fired again!
Announcements: F3 Family Picnic October 12th. Check Slack and Facebook.
T-Claps (Recognition): All of the 2.0’s for playing a great game and having fun! All PAX for making it to the workout. Shamwow! for rucking his 2.0 Hitchhike for the entire workout!
Prayer: Injured PAX, unspoken
YHC took us out. It was an honor to lead and a great time playing flag football!
FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:
jog around to…
Side 2:
We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.
FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3) and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer: Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.
Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).
EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher
FNGs: Sea Breeze
Warm Up:
Mosey to small tennis court and circle up
3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:
Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.
Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)
Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that
Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:
LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:
Great overview of Travis Manion Foundation by Breach and Lt. Dan.
New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food
T-Claps (Recognition):
Crab Legs for an inspirational summer
Prayer:
Crab Legs
Noah’s Ark & Michelle
Those impacted by 9/11
Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!
Workout honoring all those who died a senseless death on Sept 11th 2001.
Shovel Flag was flown at half-mast
Warm Up: some light stretches
The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.
During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)
Indian Run ended at the steps down by the football field next to Hunt Center….
Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat 2 more times totaling *9* Stair runs and *9* sets of the *11* reps.
Mosey to tennis court, each pax carrying the fire hose for a 10 count.
Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.
Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……
FNGs: None
Warm Up: Run One Mile
The Workout: Standard Murph: 100 pull-ups, 200 push ups, 300 squats
Mary: Run One Mile
Announcements: 911 Step climb
Prayer: Healing from BRR, John Deer’s wife, Noah’s Ark’s wife
FNGs: None
Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick. These two…
The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him). People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂 We proceeded along the red line in the image. For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering. All of our food choices were poor leading up to this 7:15pm run. With heavy stomachs and some cautious moments we pressed on.
About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called. You may remember it from a previous R4TJ that he Q’d. He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course. There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR. As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick. And now, a word from our sponsor… HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team
Mary: Let’s steal this section for the 2nd F portion of our evening. The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR. As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks. The 2nd F continued on until we transitioned into 3rd F. Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source. Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.
At some point we managed to get “serious” and start our 3rd F through Q-Source. The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation. You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it. Empathy is key and avoiding the role of dictator is a must. Great leadership by Dumbo through the content. This guy is always on point.
If you guys arent Q-Sourcing, give it a shot one of these weeks. Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter. It’s worth-while just being in the room and thinking through these concepts week on week.
Announcements: Oct 12th Picnic, 9/11 stair climb
T-Claps (Recognition): Dumbo – moving us through QSource every week. Staying on top of the content and always keeping the conversation spirited and collaborative.
Prayer: Those in the path of the hurricane. BRR participants. Noah’s Ark and his wife Michelle
Pax of three for a holiday Monday Murph. Weather was cooler than usual, but getting tired of the humidity.
EC – John Deere for one mile
FNGs: None
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: Pot luck on Oct-12 at Harris Lake
Prayer: Praying for Ram’s cousin’s family after his tragic death and John Deere’s wife recovery from a dog bite, that looks terrible.
Also praying for Blue Ridge Relay team’s this upcoming weekend. Hope everyone stays strong and safe!
