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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

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

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

3 Ring Circus at U-Turn, but No Dumbo…

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Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.

Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance,  including DawgPound, Pablo, and Emeril.

6:00am hit and after confirming no FNG’s we were off with the following warm-up.

Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.

The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.

Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.

Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other

Prayer: Continued prayers for Forceps. YHC took us out.

All Kinds of Merkin Madness

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Great night for an AO! Mid- 50’s, mostly dry ground, no fog. All unexpected pax for tonight’s study in the “Way of the Merkin”. YHC got this idea just hours earlier and some brave pax even helped me try out a few new Thangs that I’ll use at future Q’s. We learned first hand about the evolution and many forms of the Merkin tonight. Flag planted and feet moving at 1900.

FNG’s: No

Warm Up: Moseyed to the batting cage lot for 10 counts of: Good Mornings, Frankenstein’s, Fazio Arm Circles F/R, Standard Merkins (13 ct. my lucky number), Moroccan Night Clubs, Imperial Walkers, Hillbillies, 13 ct. Diamond Merkins, Daisy Pickers, and Windmills.
The Workout: Thang 1. 4 corners with 5,10,15,20 count exercises at each successive corner. Exercises were LSF (IC) and for 2nd round, Prisoner Squats. 3rd round was 3,6,9,12 of double merkin burpees with lunge walks on short ends. This challenged the pax and YHC. No mumblechatter by corner 3.

Thang 2.  Rocks. YHC called 13 counts of the following exercises: Curls for the Girls x 3, Tricep Press x2, Squats x2, Deadlifts, Rut Rows x 2, Shoulder Press x 3, Ground Pounders x2, Trunk Twists, Bus Drivers. Scattered among these sets were 13 count Hand Release Merkins, Staggered Grip Merkins (13 on each side), Dirkins, And Irkins. Rocks were rotated sporadically throughout. Got on our  six for some chest Press blowouts. Each set was 13 count then pass the rock. We did 5 sets of these and a final set of 26. YHC took “the big rock” for final set since I accidentally stick Shredder and The Natural with it for Bus Drivers and GP’s.

Thang 3. To the pavilion. 2 pax complete merkin crawl w/irkins on every table and bench surface around the loop. This was completed while other pax completed SSH in cadence. We switched so both groups could feel the unique aspects of the strengthening qualities of these very different exercises. Did a People’s Chair 10 count from each pax for recovery followed by 20 wide grip merkins.

And no merkin workout would be complete without some Jack Webb’s at the tennis court. We went to a 5 count on this as time expired.

Mary: None
Announcements: Lots of stuff and opportunities on Slack. Q sheet. Try to get out and support VQ’s…helps more HIM to jump in and want to Q.
T-Claps (Recognition): Shredder for getting in some miles before AND after this workout.
Prayer: Injured, sick pax.  Dusty’s brother dealing w/mental health and stroke issues, Kubota’s workplace, The Natural’s M for more recovery. Honored for the opportunity to lead gentlemen!

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

Joe DiMaggio Dunks his Donuts!

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YHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.

Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek  2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can.  3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father

FEB, 25 2020: 3RD F LEADERSHIP MEETING

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EC: Dahmer and SlideRule put in 5 miles before the meeting!!!

On our own, organically, F3 South Wake is an amazing community to behold.  We care about each other a great deal and when we point our attention at things.  Anything really….  We bring out the best in them.  This year as we have these meetings, I wonder if this is happening because of the focus we’re putting on things this year or if the fact that we’re taking some extra time to take stock means we are just getting to watch MORE amazing things happen.  I do think we have some pretty extra-ordinary things in motion in 2020.  Just read below, In just 2 months we’ve had 2 big BackBlast worthy events and alot more that are just as important and impactful.  Take a moment and soak this in, then strap in and get back to work.  We’ve got alot of investing to do in our community this year.  Can’t wait to get this done with you #HIM!

Recap Since Last Meeting

  • WE HAVE A CALENDAR!!!  https://f3southwake.com/schedule/calendar/
  • Mama’s House – QIC:LED
  • Food Pantry Greenhouse – QIC:Dumbo
  • First Friday with Breach
    • Accounts put at least 20 PAX on hand to support Travis Manion
  • Hope on the Home Front
    • No news here, waiting for PAX to bring deserving projects forward to take advantage of this new partnership. Check in with Wiggly, Dumbo, or UTI if you have an idea.
  • Adopting Roads – no dates yet
    • HS Road with John Deere (no dates yet)
    • New FV Park Hilltop Needmore pending from LED (no dates yet)
    • Yogurt’s hood has a road near Womble so hit him up if you want some 3rd F goodness
  • PAX Support
    • As we do.  We’ve supported our own through some hardships this month.  Great job PAX.  Always humbling to seeing the power our community has to lift each other up.  Money raised, boxes moved, and being present when required.

Ongoing Business

  • Golf Tournament for the Food Pantry (Slide Rule)
    • Goes to support Food Pantry operations – they support anyone that needs a hand.
    • This is happening!!!  Oct 12th (need 72-100 players @ $100 per player)
    • Mason Jar title sponsor (goal $20,000 in total sponsor money)
    • Charity Dinner before hosted by Mason Jar
    • Looking for at least 5 HCs to help SlideRule, take a piece of the effort to get sponsors, etc
    • Looking for someone to help produce a promo video as well – spotlight 
    • Meeting coming soon from SlideRule – watch Slack and the calendar!
  • Mind Survey (Shredder\Tetanus) – Support our own
    • CLICK HERE
    • Reminders out on Slack and Facebook
    • Considerations for many ways to facilitate these
      • Hope classes that line up?
      • Dahmer has access to a classroom
      • Restaurants have private rooms
      • Source leadership on certain topics from South Wake
    • Real discussion on this once we get the results to determine the move-forward.
  • Shirt Orders (UTI)
    • Formal Polo, SW logo on the sleeve (price both) – f3southwake.com
    • Work T-Shirt, tri-blend logos (might need a release for logos of charities
    • Encourage PAX to buy an extra one, loan or sell to an 3rd F FNG
    • Need to get orders in before Meg’s Smile Tourney for formal Polo
  • Wake Monarch (Dahmer)
    • Call with the board, initial planning in process, gathering potential costs to run a race for them (2021 likely)
    • Wake Monarch are working to secure a location (NC State?)
    • Dahmer reaching out to Ryan M. aka WOD Father to get some insights on what to prepare for the race
  • #ACCELERATION (Abe)
    • Check out the channel on Slack.  It’ll make you stonger
    • Abe will be seeking out and recruiting for race support opportunities, working with FiA on any partnerships on that front too.
  • FiA Update (Zombie Bride)
    • FiA has a new newsletter, it’s out on mumblechatter in Slack
    • 2.0 Convergence with FiA – March (F3 leads) and April (Co-Q)
    • They are planning to run the Packet Pickup at Spring Classic
    • FiA will be a presence at Run the Ridge

Looking Ahead

  • June – FNG/Cotter challenge leading up to the Megs golf tournament (raise the funds the month before)
  • July
    • ShieldLock Challenge is BACK!  determining any tweaks or changes
    • Meg’s Smile auction & golf tourney manpower
    • 4th of July Event Tent Presence and post-show clean-up powered by F3
  • October
    • HollyFest tent Presence and post-show clean-up powered by F3
    • Food Cupboard Golf Tournament

If you feel like you’re missing out or have an idea you’d like to share and get some support on.

Show up at our next meeting – 3rd Wednesday of Every Month

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Spinnin’ Round

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Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2×2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.

Purple Cobra

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11 PAX came out to the Cobra today for some full body bear crawling kind of fun. Good work men!!

FNGs: none
Warm Up:

-Side straddle hops

-good mornings

-Imperial walkers

-hillbillies

The Workout:

Partner up

Partner 1 lap/bear crawl around Dunken while other partner engaged in the exercise

-Standard Merkins

-Squats

-Burpees

-LBC

-Shoulder taps

-Standard Merkins

Mary:

-Freddie Mercury’s

-LBCs

-Pickle Pounders

-have a nice day

Announcements: Long ass run this weekend (see Slack)
Prayer:

Forceps and family

Military law-enforcement and first responders

Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP

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Q Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.

Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.

Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.

Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.

Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.

The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.

Station 1: All with Rock

Squats X20 on YHC’s Up and Down

Squat Presses X20 on YHC’s Up and Down

One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”

Finished up this station with Upright rows X20

Cusack’d to Station 2

Station 2: All with Rock

-Ground Pounders X15

-Simba’s X5 left to right\right to left

-Wonder Bras X20 in cadence

Cusack’d to Station 3 (Playground)

Station 3:  (Playground) All with Rock

-Uneven Merkins on Rock X10

Derkins X10  in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position

Dips with Rock X15

Cusack to Station 4

Station 4: All with Rock

-Overhead Presses X20

-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)

-Tricep Extensions X20

Station 5: All with Rock

“Nemos”

-Start at top curl half way X25

-Start at bottom curl half way X25

-Start at bottom all way to top X25 (all exercises in cadence)

YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”

Station 6: (Back side of the bathrooms along the wall)

-Peoples Chair with Bus Drivers X15 in cadence

-Balls to the wall X20 in cadence

-Peoples Chair with Bus Drivers X15 in cadence

YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.

Station 7:

Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back

Rinse\Repeat

Back to the rock pile for 2 burn out sets  of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).

Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!

Announcements: Check slack for 3rd F opportunities

T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.

Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.