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We had a name but can’t remember it…

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There was a name for this BB that was discussed during the workout but it has escaped.

YHC, despite Carpex resistance to start a new Kettlebell style AO on a SUNDAY in Cary, decided to come down where he first had his vigin Q many months ago to brush up on his Kettlebell tactics.  Not to mention YHC had not Q’d since early February when he relocated to Cary.  Always a pleasure to see all the South Wake PAX but due to YHC’s limited availability a good beat down with more running than usual was planned.

Warm Up:

Lap around the parking lot then circled up for the following:

SSH ICx20

Imperial Walkers ICx15

Hillbillies ICx15

Peter Parkers x10

Standard Merkin x10

The Workout:

Partner Up

Partner 1 runs a lap

Partner 2 does 100 presses with a KB or plate, 200 shoulder presses with a KB or plate, and 300 goblet squats

 

John Cusack to stage

Partner 1 does L/R step ups (10 each side)

Partner 2 does 30 KB or plate curls for the girls, 25 rut rows, and 20 KB swings

 

Mosey to the Playground

Partner 1 does 10 pullups

Partner 2 does turkish getups

Flapjack, wash, rinse, repeat

 

Mosey back to the Stage

Partner 1 does BTTW

Partner 2 does LBCs ICx20

Flapjack then Partner 1 does People’s Chair while Partner 2 does Mountain Climbers ICx20

 

Everyone and everything back to the non-present flag

Mary:

6 inch hold ICx20

Freddie Mercury ICx15

Catalina Whine Makers OYOx10

WWII’s with KB to 15

Announcements:

Charity Golf tourney coming up to raise money for Healing Transitions

South Wake Dads and 2.0’s workout tomorrow at Womble at 0900

T-Claps (Recognition):

5 packs, 3 packs, and Fritters

Prayer:

Crab legs clinical trials coming up on Tuesday, unspoken

A little parking lot work at Disney

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YHC was working on 5 days in a row of posting since AGS on Sunday and was doubting his commitment to Pablo to Q Disney.  The body was saying “no” but the heart was saying “Hell yeah”.  I found my commitment (not motivation) and rose from the fart sack to post.  Several showed for extra credit but YHC missed that!

Warm Up:  A short lap around the parking lot mixing in some high knees along the way.  Great to see New Mexico drive up and join us as we started.  No penalty burpees.  We circled up for a warmup on this clear 42 degree morning.

  • Good morning x 10 I.C.
  • Daisy Pickers x 20 I.C.
  • Standard Merkins x 20
  • Goof Balls x 15 I.C.
  • Arm Stretches and Michael Phelps

The Workout:

Form 2 groups and indian run to the Middle Creek High School

  • Apple Sauce Indian Run
  • Pax at rear does one burpee before running to the front
  • (New Mexico was our drill sergeant)

We gathered at the corner of the Middle Creek parking lot for the instructions on 10 Rounds with Tyson

Five pain stations (Corners and Lower Center)  – 10 reps of same exercise at each of the 5 stops (50 reps each lap).  Goal is always 10 laps but rarely have time  Laps were

  • Round 1:  Standard Merkins
  • Round 2: Prisoner Squats
  • Round 3:  LBC (cadence)
  • Round 4:  Wide Grip Merkins
  • Round 5:  Mountain Climbers
  • Round 6: Brokeback Derkins

…we ran out of time!

Indian Run (no apple sauce) back to the start for COT

Mary:  Low Slow Flutter

Announcements:  Maybeline – 18 posts in a row.  2.0 workout this Saturday at Womble – Peak Week and Roger Roger have your Q – info on Slack / Facebook

Prayer:  Prayers for Crablegs as next Tuesday he is going for an experimental ALS drug – prayers he gets it.  New Mexico’s 2.0 for asthma – Moby’s father – Glass Jaw’s Grandfather.  Unspoken

Always an honor men!

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Proud Mary

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Good group of 10 Pax posted at Paradise City on a windy chilly morning and having to battle a VQ at Downtown Train. From what I hear the VQ was quality and the Pax were plentiful. No garbage smell this morning so we were ready to roll. No FNG’s.

3 for EC: ShamWow! Pikachu, Skidmark

Warm Up: Lots of mumble chatter as we started to Mosey so YHC perscribed 10 burpees and then 1 more for Pikachu mocking the 10 burpees. Mosey around the complex doing SSH, Fozio Arm circles, morrocan nightclubs, merkins.
The Workout: Pax mosey to the tunnel and partner up.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did LBC’s and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Finish with an Indian Run around the complex.

Mary: Easy finish to an easy workout. Pax stayed in plank position for 8 minutes. Along the way Pickle Pounders, Plank Jacks, Mountain Climbers, Side Plank crunches both sides, Catalina Wine Mixer, 25 merkins, R arm up, left arm up, r arm forward w/ L leg back, L arm forward, w/ R leg back, more pickle pounders, and finish with 5 burpees.

Announcements: Nothing new noted. Please be on the lookout for Pikachu’s post.

Prayer: Crablegs, Shredder, Ax with an E, Crosby, and those on injured reserve.

Opening Day – Field of Pain

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Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness

As the EC crowd gathered cars were plentiful for opening day at TigerBlood.  Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.  Those with a * were off for EC with a course of hills mapped out by Skidmark.  The pace was set and the first EC at TigerBlood was complete.  14 brave showed up to see what all the hype was for the new AO.

Warm Up:

Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.

Circle up for…

Daniel-Son X 10

SSH X 20

Slow Good mornings X 10

Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )

The Workout:

In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.

Here is how it went down…

Home plate: (15 burpees)- Home plate is the clock.  As a group do 15 burpees, then run to right field to relieve the group.  Right field will go to center, center to left, and left to home until all groups have cross home plate.

Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.

Center Field: (AMRAP – Merkins) This station did  As Many Reps As Possible of merkins. Remember the team total.

Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.  Remember the team total.

Once all groups have completed the four stations everyone returned to home plate.  The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.  There was evidently Bad Math and with no replays available no winner was announced.

The PAX were guided on a run, with some misdirection, over to the road along the back of the school.  Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.  Some mumble chatter was heard about jumping over each other.  After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.

Next Up…  From Field of Dreams to Field of Pain

The PAX circled up in the field in from of the elementary school with a dirt track.  Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.  The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.  Rinse and Repeat.

On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.

Mary:

Crab Humper: IC X 20.  (While in the Crab walk position thrust the pelvis into the air)

Nolan Ryan X 10 each side with POW as the count  (The PAX did a side plank while  giving  an upper cut punch to Robin Ventura)

American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.

Boat Canoes X 10

Clock Merkins (3,9, 6, 10… or some variation of that)

Announcements:

Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).

Prayer:

Belle, CrabLegs

 

The PAX got after it today and look forward to continued fun at TigerBlood.

Life Comes at you Fast

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Cold, rainy, windy, what else can you expect at Tea Time. Regardless 3 pax posted, all three on a double down too.

Warm Up: 1 mile
The Workout: A version of the murph. Slightly modified for under the shelter.
Mary:
Announcements: Mason Dixon convergence. SW shirt order.
Prayer: Slow down. Life is fast. Enjoy some of it.

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

Lucky 7 @ GP – Welcome Dutch Oven

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YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

  • Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
  • Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out

It’s never too early to have your hose sucked

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EC started at 0510 with Sliderule, Pikachu, and Skidmark going out on a 5.5 mile run. Sliderule being the mathematician that he is didn’t realize that we would be covering 5+ miles when he HC’d for a 0510 start. Regardless the pax set out on the EC route in very typical Holly Springs weather, chilly. The three arrived back at Starbucks to great the remaining Pax. Sliderule a little worn asked for some of Skidmark’s gu. Skidmark offered to let Sliderule suck his hose (from camelback) and then gave him some gu. Sliderule decline the offer for hose sucking but took the gu down like a champ. Insert all jokes about Sliderule here. Hence the title for our run this morning.

Warm Up: Mookie led the warm-up today. Some light jogging, Side Strattle hops, Imperial walkers, Mountain Climbers, High knees, and butt kickers.
The Workout: U-Turn new course. Made every effort to keep the Pax together. No one got lost. New course very well received. Actual running distance comes out to 5.2 miles.
Mary: Coffee
Announcements: Crablegs tomorrow 2-5. Work time .5 hours. Bourbon time 2.5 hours.
Prayer: Full House and Mr. Woodchuck’s father.