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Laps for Days

22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.

Core on the Run

Monday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo.  YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.

FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout:  On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs.  Why?  Because they have a wall.  We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats.  Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15.  Back on the run we headed over to cemetery hill.   Squat hold for the 6 at the top.  At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold.  Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round.  We did 4 climbs up the hill and upped he last round to 15 IC/count,  On the jog back to start.  Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities.  Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort.  T-Claps to Katniss for pushing through that workout with breathtaker.  Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day.  Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.

It’s only Wednesday and were taking Short Cuts already!

FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route.  BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S.  Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830.  YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow.  Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles.  Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster.  Mr. Worldwide for picking up the six.
Prayer: PAX –  It’s been a really strong winter of posting, new AO’s, FNG’s…  Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.

Speed Work: Yogurt/YHC

Rendevous with Rama

The theme of the day was “everything in 3’s”.  It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.

But SkidMark is a jerk and guilted EH me into running a 4 mile EC.  Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran.  Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3.  And then my timing was rubbish so we didn’t get 3 reps in.  But, whatever, we pushed ourselves and got stronger.

As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him.  If you want to get stronger, find someone stronger than you and work out with him.

F3 is a whole lot more than a selfish accountability fitness group.  But, I hope it’s at least that much for all of us.  Find someone who pushes you, and push yourself.  And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person.  Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps.  #Accelerate

FNGs: Philly Special

EC:

Skid Mark & Slide Rule: 4

Buford, Dawgpound, Bernie: 2-3?

Flanigan, Blue Hen: Commute

Warm Up:

Led by Martini.  A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles.  Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:

PAX split into groups of 3, with 2 cinder blocks per group.

Round1:

Cinder blocks curl their way to the playground, odd man run & do 5 burpees

Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each

Recover on the BTTW.  I think there were some merkins in there

Round2:

Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees.  Da business demonstrated the agility we all expect from seasoned professional referees

1 Lap around the track in 3 man indian run.  Indian drops for a merkin before sprint to the front

Round3:

Head to the short wall.  You know, the short wall.  Yeah, the short wall.  Odd man 5 burpees

2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall

Repeat Round2

Repeat Round1

Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank.  Repeat 3x

Repeat Round3, only on a more differenter wall

Mary:

Led by Cowboy.  LBC x1000, Big Boy Situps, Homer to Marge

Announcements:

Thursday First Responder Training, Monday Workout in RTP

T-Claps (Recognition):

Today was Spanx last post.  He’s moving to Richmond, VA to take a new job.  Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground.  Good job, Spanx, it was a pleasure getting to know you.
Prayer:

Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder

Get off of my lawn….

https://www.youtube.com/watch?v=055gPFJIx34

Warm Up:  Daisy Pickers, Frankensteins, High Knees, Butt Kickers, light jog

The Workout: You’d of thought that it would be a little less smelly at R4TJ with certain company off frittering.  The Holly Springs landfill continues to give and give.  One of our newest PAX Snap informed us that he had a place along our route.  To which our man Cowboy quickly replied, “you might want to watch out for this one guy we run with sometimes…”  We were then onto our task of the morning –  The Little Dipper.  We had 5+ miles logged in the end.  Lots of good Picking Up The 6 by Slide Rule and Snap. – https://www.strava.com/routes/17536755

Mary: She knows… She knows…

Announcements:  FREE Safety Training at the fire station next Thursday.  Bring smoke detectors to donate.

T-Claps (Recognition):  Cowboy for setting up the safety opportunity at the fire station – let’s support him and the firehouse next week!!!

Prayer:  Silent Prayers in COT but YHC extended prayers to all PAX over this holiday weekend.  Stay safe and enjoy your families.

Post-EC:  Nemo, Redenbacher, and YHC shared some sprints up Ting ramp in Yogurt’s honor.

8 PAX @ Ground Pounder for Clockwork, Bear Crawl Trains, and Crab City Dips

With a strong contingent of SouthWake HIM running Wrightsville this weekend, YHC wasn’t sure what to expect for a turnout this morning at Ground Pounder. The week prior, Doc put together one of the best solo Q Back Blasts in as long as I can remember, and was hoping I had a circle of trust this week instead of the point of trust he experienced last week. Received a soft commit from Bobby Dall last night and was hoping for a few more so that I could introduce a few special exercises into this morning’s workout. As I gathered the last of my gear before heading out, I received a message from Nemo indicating that he’d be there with Lipstick after their U-Turn run.

Pulled into Jones Park at about 7:13, shuffled through some Amazon tunes to find a Banana Seat inspired track to end Mary with and proceeded with the traditional shovel flag plant. First clown car rolled in and it was Cupid, who had headlocked his brother-in-law into this morning’s workout. This morning was off to a great start with 3, including an FNG. Bobby Dall quickly turned his SC into an HC as he rolled in, followed by Reddenbacher and Swish. Nemo and Lipstick as promised joined the crowd and now we had a party.

With 3 minutes before game time, YHC gave the disclaimer, covering the fine print. 7:30 hit and we were off with a quick lap around the lot then circling up for the following exercises.

Warm Up: SSH X20, Hillbillies X20, Good Morning’s X10, Fazio Arm Circles 10F\10B, Michael Phelps as YHC gave instruction on first segment of workout, which would be some upper body work, but not before a quick run across the water toward Veteran’s Park

The Workout: PAX proceeded down the trail toward Veteran’s Park, side stepping a few puddles along the way. Made our way to side parking area in front of the picnic shelter. YHC instructed PAX to plank hold, leaving enough room in front and to each side to rotate as we would be performing some clockwork merkins. Started at 1 o’clock and moving all the way to 12 o’clock. With the chest adequately warmed up, mosey’d to the picnic shelter where we performed some Slide Rule Erkin, Derkins, and Dips X 10. Inserted an extra round of Step Ups X 10 and Prison Squats X 10 to get blood flowing back to the legs. Indian Run back to the originating parking lot and on to Jones Playground.

At the playground, YHC shared a new exercise known as the Crab City Dip, which was inspired by our very own AXE with a slight modification that was introduced by my 2.0. For those that don’t know AXE (AX w\an E) is the coolest phys ed teacher according to my youngest and she came home one day and said that AXE has them do an exercise in class called ‘Crab City’ (which is basically a shoulder tap exercise in crab position). She demonstrated it a few months ago on a bottom step, but added a dip at the end….So there you have it…Crab City Dip was born. My first Q at Ground Pounder and of course we had to insert this gem.

PAX occupied each stone wall 4 on each side as YHC lead a set of Crab City Dips X10 in cadence. PAX then mosey’d to the rock pile. Ground Pounder just isn’t Ground Pounder unless you hit the rock pile at least once during the workout. Instructed PAX to pick a rock they would be challenged doing reps of 15-20 with. This would be their rock for this next segment and would not be rotating amongst PAX.

For this next segment, YHC informed PAX that the following exercises would be performed between the speed bumps, which were about 30 yrds apart. PAX started at the originating speed bump and got the arms warmed up with some Curls for the Girls X20. John Cusack’d to the opposite speed bump, where PAX performed a set of Goblet Squats with the Rock X 15. PAX put their rocks down along the fence and were instructed to form a line from the speed bump, leaving enough room to get in plank position, head to foot with each PAX in a line. We would be doing an Indian Bear Crawl Train, where the PAX from behind would bear crawl forward until we hit the originating speed bump in front. As the bear crawler proceeded forward, remaining PAX held plank with YHC alternating exercises intermittently to keep all involved (Left arm up, Right arm up, Regular, Shoulder Taps X 20). With the speed bump end point tapped, PAX got on their six and performed some core exercises- LBC X20, Freddy Mercury X20. Brief 5 count and then a wind sprint to the opposite speed bump.

PAX reunited with their rocks and performed the following series of exercises- Tricep press x 20, Squat hold w\rock for a 5 count, Shoulder Press X 20. Lunge walk to the opposite speed bump and at the halfway point butt kickers to the end. PAX performed a set of Boat Canoe’s X 20 and then a final wind sprint back to the speed bump to pick up their rocks. On their six, PAX performed chest presses X 20. John Cusack’d the rocks back to the pile and mosey’d back to the parking lot starting point.

For PAX that have experienced some of my Q’s at Crazy Ivan, you know I’m a fan of parking spaces, so it only seemed fitting that we do some parking space crawls and curb work. Each PAX occupied a parking space and bear crawled to the opposite space that had a cement curb waiting for them. PAX performed a plank hold for the six on the curb and then performed 10 Erkins in cadence. Lunge walk back to opposite parking space. Bear Crawl back to curb for one last set of Erkins x10.

Circled up for Mary.

Mary: As mentioned earlier in this BB, I had shuffled through Amazon tunes and found a Banana Seat inspired track. Last night as I was viewing the Wrightsville name-o-rama on the FB feed, 2 things hit me 1) I continue to be in awe of the giant circle that just keeps growing year after year for this race and 2) that is a killer stache BS is sporting.  Decided to Bring Sally up and Bring Sally Down varying 45 and 60 degrees with alternating ups and downs, followed by Have a Nice Day!

With 3 minutes left, we had to give our new FNG brother an F3 Name. Our FNG this morning (Hospital Name: Chris) shared that he is originally from Atlanta and an engineer, currently residing in Fuquay. YHC having been in Atlanta the week before for some reason had the Atlanta Hawks fresh on his mind, so naturally we paid homage to an NBA star from Atlanta who engineered some of the greatest dunks of all time in the 80’s- Spud Webb. Welcome, Spud! We are better because you are here. Hope to see back in the gloom next week.

Announcements: Wrightsville Half and Full today, Tobacco Half and Full next week. Any Given Sunday tomorrow.

Prayer: Lots of prayers this morning. Prayers to keep all those running today safe and healthy. Cupid’s grandmother, Lipstick’s mother-in-law. Shredder for continued healing post surgery, Double D and his family, Moby and his dad.  Continued prayers for Crab Legs and all those unspoken.

Little Squirts

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

So Long But Not Goodbye

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Roses are red, Dora’s fun too

After a pre-blast poem and the disclaimer of running, PAX of 8 got stronger this morning at Purple Cobra.  YHC led a Dora style beatdown to keep everyone warm on this cool raining morning.

EC: Emeril, Warbucks

Warm Up:

Warm up lap around the gas station and circled up for:
SSH x30 IC
Good morning x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Moroccan Nightclub x15 IC

The Workout:
Broke into 2 groups of 4 for an Indian run behind Harris Teeter and over to the back of Planet Fitness parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of parking lot and back until all exercises were completed. YHC couldn’t remember star jumps, so PAX got a short break before the pain began. Dora (shapes edition) consisted of:
100 diamond merkins
200 star jumps
300 Sir Fazio arm circles

Quick feet on the curbs and mosey back to start for Mary.

Mary:
Plank-o-rama for the 6.
When YHC called PAX to their 6, mumble chatter broke out about staying dry until Mary…
American hammer x15 IC
Dying cockroach x15 IC
LBCs x15 IC
In-and-outs x10 IC
Heart cutters x10 IC
Homer to Marge x10
Pickle Pounders x10 IC

With a few minutes remaining, YHC led some yoga stretches to loosen up legs.
Downward dog , runner’s pose, and pigeon pose.

Announcements:
See social media for Pikachu’s announcements
Fritter challenge starts tomorrow at Possum Trot
F3 Raleigh CSAUP – The Mule on March 9th for those not running Wrightsville
Deadbolt reminded us of a great quote from Kid Cracker for this rainy morning (link).  “Motivation is the drug of choice for those that are uncommitted.”

Prayer:
Quick recovery for Shredder’s knee.
Marriages of PAX, some struggling.
Praise for Carpex brother Swag’s M. Successful breast cancer surgery yesterday.

YHC took us out.

R4TJ: Running on the Little Dipper

9 PAX arrived at Ting this morning for a below freezing run in the gloom.  2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.

Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll

The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby.  Crosby had HC’d but late last night reported he would likely be a no-show.  Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker.  (Crosby I kid man – I know you would have been there if you could).  So…  We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme.  (It all comes together in the end I suppose).  Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/

Lipstick apparently found a very clean and well outfitted John to meet his needs.  Unfortunately, he tells us he did not leave it as he found it…

The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main.  The run ends where it started at Ting.

Mary:  Her again!?  I thought I gave her a fake number…

Announcements:

  • Krispy Kreme is on.  Raleigh and Carpex are recruiting for an even bigger dumber challenge so look that up if you are interested 🙂
  • Big Ass Run and other re-occurring topics for announcements can be found on your social media platform of choice.

Prayer:  Silent prayers this morning.