Rainmaker – Page 4 – F3 South Wake

No Rain at Paradise City Although it was Rainmakers Birthday

March 4, 2019/in Paradise City /QIC: Cowboy
PAX: 187, Aquaman, Boogie, Cowboy, Emeril, Kid Cracker, Lucky Charms, Pablo, Pac-Man, Particle Board, Rainmaker, Skidmark, Straight Cash, Wiggly, Yogurt

During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards. After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/. Feel free to add your comments and thoughts to your favorite social media forum.

Now on to what happened.

5 PAX showed for the normal EC route. Emeril, Yogurt, 187, Skidmark and YHC (Cowboy). It feels kind of odd running with no rain.

Warmup:

PAX took a light jog around Ting park with the following stops and exercises:

Ticket Office

SSH in Cadence x 20
Windmill in Cadence x 10
Good Morning Cadence x 10

Basketball Court

Fozzio Arm Circles Forward x 10
Fozzio Arm Circles Backward x 10
T-Claps x 10
Monkey Humpers x 10

The Workout:

After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot. On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning). At each corner the following exercises were performed:

Burpees x 5
Squats x 10
LBCs x 20

We repeated this for 3 laps with some looping back for extra to pick up the six.

With little time left we headed to the top of the Ting Ramp where we split into 2 groups. 1 group did BTW while the other group ran ½ way down the hill and back. We then switched and repeated. We then headed back to the basketball court for Mary

Mary:

YHC grabbed his phone and then settled into a quick session of Mary. The following exercises were completed:

Low Slow Flutter x 15
Pickle Pounders (called by 187) x 10
Merkins (called by Packman) x 10

It was great to be given the opportunity to lead.

Announcements:

Its Rainmakers Birthday. If you see him today wish him Happy Birthday
2.0 Workout on Saturday was great. Will need a couple of PAX step up and Q future workouts. 1^st Saturday of every Month.

Prayer Requests:

Family known by PAX who lost a child
Prayers for Health this week
Unspoken

Little Squirts

March 2, 2019/in Southwake Dads /QIC: Emeril
PAX: 16-bit, 3rd Down, 4th Down, Aho, Beater, Blue Hen, Bubba, Buford, Candyland, Cartwheel, Charzar, Cowboy, Crayola, Cupid, Dovetail, Dumbo, Dusty, Emeril, Enforcer, FedEx, Flanigan, Foul Ball, Gig, Gump, Hard Hat, Heatwave, Hightower, Julius, LED, Linedrive, M4L, Moby, Mulan, Pablo, Potter, Q*Bert, Rainmaker, Redenbacher, Roger Roger, Rudy, Shimmer, Short Pole, Shortstop, Shut In, Sketch, Skidmark, Slam Dunk, Slide Rule, Slider, Slow Pitch, Sonic, Speed Racer, Spidey, Stealth, Storm, Swish, The Eagle, Thunder, Tyson, UTI, Warbucks, Whodini, Wingman, Yellow Card, Yogurt, Yosef, Zookeeper, Zumba

8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.

Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins

Mary:

LBC’s, Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

What the Fog?

February 28, 2019/in Disney /QIC: Foghorn
PAX: 187, Breach, Buford, Crab Legs, Dawgpound, Deadbolt, Dumbo, Emeril, Foghorn, Glass Jaw, Maybelline, Nemo, Pablo, Rainmaker, Rut, Shooter, Spanx, Tube Socks, UTI, Warbucks, Wiggly

Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx.

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings.

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins.

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for fitness and fellowship.

Friendly New Site Q

February 26, 2019/in Purple Cobra /QIC: Warbucks
PAX: Banana Seat, Chips, Coal Ash, Dawgpound, Doc, Dumbo, Emeril, Foghorn, M4L, Maybelline, Mookie, Motor Boatin', Nemo, Pablo, Pac-Man, Particle Board, Puddles, Rainmaker, Rut, ShamWow!, Shooter, Warbucks

This morning marks a new era in the brief history at Purple Cobra. YHC took over as site Q following Peeping Tom’s reign of terror. PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run. T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

Welcome Rainmaker

February 18, 2019/in Paradise City /QIC: Dawgpound
PAX: Aquaman, Cowboy, Dawgpound, Doc, Kid Cracker, Lucky Charms, Pablo, Particle Board, Rainmaker, Short Pole, Skidmark

EC: Skidmark and Pablo

Warm Up:

Circled up on the basketball court
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Hillbillies
10 Imperial Walkers
Squatter Pyramid
10 Reverse Merkins

The Workout:

Workout started out with 5 burpees for Kid Cracker arrived late. A valid reason, but we still need to do the burpees.

Form Two Indian lines. I made Lucky go in the faster line. 🙂

Three Rounds of the following

Basketball court: 5 Burpees
Corner: 5 Burpees, 10 Merkins
Box Office: 5 Burpees, 10 Merkins, 15 Squats
Bottom of Ramp: 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs

Then as a pax we ran to the guard rail. Did 10 in cadence Dipplers
Then as a pax we ran to the wall between the corner and the box office. Did 40 count of Balls to the Wall
Ran to the Box office to do another 40 count of Balls to the Wall.
Ran back to the Basketball court for Mary.

Mary:

Burpee Countdown 5 – 4 – 3 – 2 – 1

Announcements:

See Slack and Facebook

Prayer:
Kid Cracker’s wife and family traveling to Florida
Bullseye
Crablegs

Posts