Roger Roger – Page 10 – F3 South Wake

Accountability

December 22, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Brexit, Cowboy, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Full House, Hasselhoff, Nemo, Oh Yeah, Pac-Man, Pikachu, Pilgrim, Psi, Roger Roger, Sassy, Shredder, Skidmark, Slide Rule, Slurpee, UTI

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Dauber “The Magician”

December 16, 2018/in Any Given Sunday /QIC: Mookie
PAX: Beater, Dauber, DoubleD, Forceps, Mookie, Redenbacher, Roger Roger, Wiggly

After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows.

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s.

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

Democracy Rules

October 31, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Blue Hen, Brony, Chips, Dawgpound, Emeril, Lipstick, Moby, Pablo, Peak Week, Psi, Roger Roger, Skidmark, Slide Rule, Straight Cash

Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.

YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s

Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating

R4TJ 10/17/18

October 31, 2018/in Running 4 the John /QIC: Lipstick
PAX: Lipstick, Pablo, Psi, Roger Roger

Warm Up: Usual
The Workout: Standard Route

Deflated Turkish Getups

October 23, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Banana Seat, Chips, McStuffins, Nemo, Pablo, Patch, Peeping Tom, Psi, Roger Roger

It was announced that right before we started that the YHC had just returned from a long trip up in New England and thus the workout was going to be themed as such.

Warm Up:

We took the usual loop except this time we circled up almost right in front of Average Joe’s Gym.

Imperial Walkers ICx12

Hillbillies ICx12

Mosey over to the Goodwill parking lot.

Moroccan Night Clubs ICx11

Good Mornings ICx11

The Workout:

We stayed in the Goodwill parking lot for “Patriots Dora”.

Partner 1 did a lap around the perimeter while Partner 2 started with the following:

Plank Jacks – 50

American Hammers – 100

Turkish Getups – 100

Squats – 200

These were done cumulatively switch after each lap.

Mosey over to the Jiffy Lube guardrail.

Partner 1 – 87 erkins and 87 dips

Partner 2 – 28 LBCs OYO

These were done cumulatively and partner 2 was the counter for switching.

YHC led the PAX the long way back towards the flag for Mary around and behind Harris Teeter but then paused at the wall at the end of the complex.

1 round of Crazy Indian. Then we officially headed for the flag.

Mary:

We circled up for the following exercises:

WWIIs x12

Boat Canoes ICx12

Homer to Marge ICx12

Standard Merkins on Q’s up and down to 10

Announcements:

HSHM is still coming…

There is a GoFundMe page set up for Wolfie’s move.

Prayer:

People recovering at the coast

Clay

Fallen Trooper Conner

You Can’t Handle the Truth

September 21, 2018/in Cletus /QIC: Skidmark
PAX: 187, Cowboy, Crosby, Da Business, Deadbolt, Doc, DoubleD, Kid Cracker, Patch, Roger Roger, Skidmark, The Natural, Yogurt

The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.

EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.

Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover

Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.

The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.

187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.

Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.

Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.

Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)

Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.

Found him:

https://f3southwake.slack.com/archives/C8X3D5RRV/p1536681639000100

In the Wake of Flo Jo

September 17, 2018/in Paradise City /QIC: Yogurt
PAX: 187, Brickhouse, Buford, Chips, Crosby, Dawgpound, Deadbolt, Doc, Dumbo, Foghorn, Lipstick, Lucky Charms, Mookie, Mortar, Pablo, Peeping Tom, Roger Roger, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Warbucks, Yogurt

Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.

Midgets Daisy Dukes

September 10, 2018/in Paradise City /QIC: Emeril
PAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Dumbo, Emeril, M4L, Pablo, Peeping Tom, Percy, Pikachu, Pumpkin Spice, Roger Roger, Sharapova, Shredder, Skidmark, Slingshot, Straight Cash, UTI

7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

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