Warm Up:8Pax’s showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.
YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching. Something to just get the blood moving and the legs working lightly.
But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp. YHC regrets this decision immensely.
Warm Up:
The Workout:
Part 1:
Mosey to the wooden fence for a Merkin Ladder:
Repeat, going up to 5x
Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)
Continue Merkin ladder, 6x-8x
Return via Broad Jump, Lunge Walk Burpees
Finish Merkin Ladder, 9x, 10x
Part 2:
Head to playground. Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4. Merkins were a terrible idea, so a double audible was called.
Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:
(that’s 3 rounds of hangs)
Part 3:
Bear Crawl Stretch: Line up along path. PAX in back bear crawls to front. Everyone else holds a single stretch. Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo
Mary:
Round robin on the 10 count. Yes, Lucky picked burpees. No, we were not surprised.
Announcements:
ShamWow was our 6. He’s only been coming a couple months, but F3 has definitely scratched an itch. He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc. Don’t always need the whole crew to show up. I strongly agree.
Handing off Site Q duties to Da Business. Good luck, and it’s been an honor to lead for the last year!
Prayer:
Shredder’s under the knife this morning. Stay safe this weekend at the beach!
EC: Standard Loop Warbucks, Maybelline, Nemo & Full House
Warm Up: Loop around Soccer Field; Circle up for Standard Merkin x10, Good Mornings x10, Imperial Walkers/Hillbilies x10, FAC x10 + Reverse x10, SSH x51 and Mountain Climbers x15. Count off
The Workout: Mosie over to the half pipe for Jack Webb + Burbees, Top of Half Pipe was Burpees and Bottom was Jack Webbs in increments of 3. We increased by 5 Jack Webbs/round and then went back down. 4 rounds total (1-5, 5-10, 10-5, 5-1).
Now that we were really warmed up and the PAX understood that we don’t need to feel our arms to run Wrightsville! We mosied over to the side lot with the metal benches. EMDD: Erkin x10, Merkin x10, Derkin x10 and Dips x10 regular x10 left leg up and x10 right leg up. 2 Rounds
Mosied over to lot by the baseball fields and did chill cut (elbow)plank hold indian jog in groups of 7 (2 Rounds) Hold plank and person in back keeps moving to the front of the line.
Mosied over to Stairs and did x10 Star Jumps at top and bottom, with partner wheelbarrow up the stairs (alternate partners at each landing)
Mary: Pickle Pounders x16, Homer to Marge x16, Pickle Pounders x12, SSH x49
Announcements: Sign up for Purple Cobra while Warbucks is out the next couple weeks. Wrightsville? Head down for the 5k even if your not running on Saturday to support CL
Prayer: Warbucks Wife is having Surgery next week. YHC MIL is having Surgery today for Ovarian Cancer
It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.
EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer
Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree
Standard warm up lap
Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC
YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.
The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.
Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins
Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.
It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.
YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose
Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link. Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.
Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken
YHC took us out.
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.
The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.
EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark
Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.
Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.
10 Pax scratched and clawed and dragged themselves from the fartsack to run in what one may call less than favorable conditions. Upon returning Pax were greated by shredder.
Warm Up: 10 squats, 10 cc side to side leg swings, 10 cc front to back leg swings
The Workout: varying distances from 5 to 12 miles.
Mary: coffee
Announcements: pikachu needs to add to the weekly announcements that its raining.
Prayer: family that lost 8th grade to the flu, full house’s dad
EC: Skidmark and 187 went out for some bonus miles
Warm Up: Windmills, Daisy Pickers, High Knees, Butt Kickers
The Workout: PAX of 10 formed 2 teams of 5. The teams were formed to match paces of the teams as equally as possible. A member from each team was staged at the infamous 4 corners of Ting Park with an additional station positioned on the main road between the basketball courts and the base of the ramp. The corner at the base of the ramp served as the starting line for each relay race. The matched runners sprinted from their station to the next tagging their teammate to start the next leg. As each of the 5 member teams completed their circuits a score was tallied at the base of the ramp. With each completion the PAX at each station would advance to the next spot. Eventually everyone got a shot at each leg of the race, with everyone completing 5 races going clockwise around the circuit and 1 going counter clockwise where our runners continued on through the circuit picking up their teammates along the way.
At the competition of the final counter clockwise circuit. The two teams formed 1 team for an Indian Run back to the basketball courts continuing on the counter clockwise route.
I promised FUN… Hope it was 🙂
Mary: Skidmark led us in some stretching.
Announcements:
187 turned the big 40 today!
Deadbolts call for support at the veterans event on Saturday at Hope.
Skidmark gave an epic speech! Most of us forgot it as he was saying it but the standout moments involved our beach bodies and something about PRs. You had to be there… In the moment we all had a vision of this exact scene (again Happy Birthday 187 – you are WELCOME! – Apologies and/or you’re welcome to Cowboy, Short Pole, Yogurt, Banana Seat for not capturing you in this vision…)
Prayer:
Prayers that we all stay healthy and injury free.
YHC thanks everyone for their prayers for Benji
Prayers that you can all erase the image from this Back Blast from your brains… sweet dreams 🙂
Edit: Updated thoughts on Skidmark’s speech
BTW – I was joking around about Skidmarks speech and I realized that I did minimize his message which was about a sense of pride we should all have in ourselves for getting up and getting out there everyday. Even in this very dreary week you can see Strava lighting up with outdoor activity as we know many would opt to stay in bed or maybe hit the dreadmill (cough cough SlideRule). Point is we are all individually remarkable and as a group we are more than remarkable. Hence the beach body and PRs reference which fit into his speech better than my own re-hash. As we often like to say, “Good Work Men!”. Keep it up, keep getting better. Hope I captured the essence of the speech well enough. Please feel free to elaborate Skid but the image stays 🙂
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
Text were plentiful and the pax were not. Skidmark and full house started at 5:30 for long runs. Dauber got everyone warmed up and pax started on their run. Skidmark after circling back ran passed dauber who informed skidmark he was running with breathtaker. A slight conversation prompted dauber to ruck instead of trying to run.
Warm Up: stretching
The Workout: varying distances
Mary: coffee
Announcements: see pikachu’s email
Prayer: