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Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

A Proper Backblast

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10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.

EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark

FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Crazy 8’s

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Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.

EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark

FNGs: None

Warm Up: There was no warm-up. 1st lap was part of the workout.

The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees

1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.

Mary: Finish out with some stretching

Announcements: Rune

T-Claps (Recognition): All that EC this morning

Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.

Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

Welcome Back Humidity!

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19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.

Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers

The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.

Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.

T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.

Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.

Strong work gents.
BS Out!

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Who’s Gonna Carry the Boats?

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I have gained a bit of a reputation over the years of not being hard to talk into things, so when there was a challenge of doing fritter (post at Possum Trot, Disney, and Crazy Ivan with at least 2 mile EC runs before each workout) with 4 mile EC runs I was pretty quick to jump onboard. Unfortunately, I did so without knowing that a tropical storm was going to be dumping rain on us for those 3 days. The feeling was well summed up by a text from Skidmark at 0431 stating “Worst idea ever” as we began our commute to Disney under absolutely pelting rain. As Goggins says – “suffering is the true test of life.”

 

The rain kept up throughout the 4 mile EC, at one point just fully peltering us around mile 3 (right when most men would’ve decided to stay in  the fart sack instead of coming out to the boot camp)  tapering off to a slight drizzle by the end. We navitaged the confusing neighborhood EC run thanks to the course on our watches and came upon Nemo running EC on our way back to the AO.

 

Sadly no other cars showed up. 0530 hit and we were off – I knew we needed the full 45 minutes if we were going to go the distance.

ECEC: Skidmark, Pikachu
EC: Nemo

FNGs:

None today – rain scared them off.
Warm Up:

SSH, Daisy Picker, Sir Fazio forward/backward x10 IC

The Workout:

An homage to a classic that Deadbolt introduced me to years ago – 10 rounds with Tyson. However, we stayed in the meetup parking lot and worked the 4 corners there in the hopes that we would finally make all 10 rounds. Exercises at each corner were:

Round 1 – Standard Merkins

 

Round 2 – Jump Squats

 

Round 3 – Pickle Pounders

 

Round 4 – Turkish Getups

 

Round 5 – Burpees

 

Round 6 – Diamond Merkins

 

Round 7 – Star Jumps

 

Round 8 – Prisoner Squats

 

Round 9 – Peeping Lipstick (Turkish Getup on the down, Star Jump on the up)

 

Round 10 – Double Merkin Burpees

We stayed together and finished with time for 3 minutes of mary.
Mary:

With no breaks in between – LBC, Low Slow Flutter, Freddy Mercury, Homer to Marge, Boat Canoe x10 IC
Announcements:

RUNE signup – $20 registration, winning team picks benefitting charity.
T-Claps (Recognition):

Nemo for the rainy EC. Skidmark, Nemo, and YHC (can you T-Claps yourself???) for continuing the pursuit of the Great Value Fritter.
Prayer:

Grace within our community – the F3 one and the one at large.

Our leaders and small business owners.

I Got 99 Merkins but a Hill Ain’t One

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YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

4 corners, stack ‘em up pyramid

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EC: Emeril & Skidmark

FNGs: not this day

Warm Up: Warm up lap with stops for SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Fazio Arm Circles. The mumble chatter picked up during the lap so we did 10 burpees OYO to make sure everyone was getting their money’s worth.

The Workout: 4 corners pyramid. 5 laps around the complex.
Corner 1 – 5 Merkins
Corner 2 – 10 LBC
Corner 3 – 15 squats
Corner 4 – all the exercises above.

Lap 2 double it and Lap 3 triple it before we take it all down on laps 4&5.

All PAX got at least 3 miles.

Mary: Homer to Marge, Big Boy Sit Ups and Low Slow Flutter. Then Dawgpound led us in 4 minutes of stretching.

Announcements: Fritter look a like this week. Rune (running in June)

T-Claps (Recognition):

Prayer: All healthcare workers, Wallaby

YHC took us out. It was a pleasure to lead you men this morning. I’ll try to do better next time.