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38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

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January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

EC: Nemo

PAX:  16

Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler,  Yogurt, POTS

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Sprint back

  1. Passing the sandbags to the left, right over, and under.
  2. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements:  Tobacco Road Marathon & Half Marathon March 15.

Prayer:  Prayers for the unspoken, Military, and First Responders.

Dora, Rocks and Nutcracker

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FNGs:  None

Warm Up:  Drove into the Nut parking lot and saw 7 men ready to go.  Doc and Yogurt pulled in right before go time.  Planted shovel flag.  Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q.  Clock struck 530 on a cold (mid 30’s) early morning.  Set out for a nice run around the school.  Flanigan shared he and Nemo had got some early miles in.  I reminisced about previous beat downs here with Moby.  Circled school and headed to parking lot next to fence/rock pile.  The following exercises got us going:  25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers.  Partner up.  One partner went and got a medium sized rock.  Other PAX held plank.

The Workout:  Pre-blast touted using rocks during a Dora.  Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow.  Instructed PAX to complete the following with rocks as a team of two:  200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC.  PAX not using a rock, ran a lap around the outside parking lot.  T-claps for Flanigan helping Pots and me out complete our reps!  We had a few more minutes and conducted the following exercises with rocks:  6 inch hold with rock over chest, 10 chest presses.  PAX without rocks did LBCs.  Return rocks.  Headed to front parking lot with shovel flag.

Mary:  Air was better without the smell of diesel (bus warming up).  Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury.  YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)

Announcements:  CSAUP run ATT, CPR training, Carpex swaps

T-Claps (Recognition):  PAX coming out today (half of them were over 50!  RESPECT!). And Flanigan for helping with some extra reps.


Prayer:  PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken.  Sprinkler took us out.

 

An honor and blessing to lead men. -Dauber

Nimble Minds

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FNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy.  Mosey around a downtown loop with more traffic than expected, then off to the parking garage.

The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces.  Not particularly acrobatic or graceful, but got the job done.  Duck walked back.

Moseyed to the stairs.  YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck.  At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.

Time for some upper body focus.

PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered).  Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.

Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm).  Some decent mumblechatter but very limited counting by the time we got to 10.

Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.

Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.

Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB

T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year

Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.

It was a pleasure to lead.  Aye!

3 Year Mixed Bag

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Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Throwback 5 – Day 4 – Disney

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Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Christmas Eve with Dora

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EC: 187, Redenbacher

FNGs: Not today

Warm Up:

Standard PC lap around the gas station and circled up for:
SSH x 20 IC
Good morning x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 10 IC
Moroccan Nightclub x 10 IC

The Workout:

Lined up for an Indian run behind Harris Teeter and over to the Goodwill parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of the dead end section of Lassiter and back to Goodwill until all exercises were completed. Dora consisted of:

100 Star Jumps
200 LBC’s
300 Prisoner Squats

Rinse and Repeat:

100 Merkins
200 WW II
300 Freddy Mercury

Quick feet on the curbs and mosey back to the flag

Mary:

Dying cockroach x 15 IC
American Hammer x 15 IC
Pickle Pounders x 15 IC

Announcements: Check Slack and Facebook.

T-Claps (Recognition):

Prayer: PAX with new babies, PAX traveling for the holidays, unspoken.

YHC took us out. Always an honor to lead