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Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

CORRECTLY done in Cadence

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5 pax posted for an IR, non-running workout, that was posted by YHC at the last minute Wednesday night. All HC’s were present and accounted for.

FNGs: None

Warm Up: On the Tennis court: 10 Sir Fozio Arm circles forward and 10 reverse. 15 cc Imperial Walkers and 15 cc Hillbillies. 10 Windmills CORRECTLY done in cadence. 10 correctly done “” pickers in cadence

The Workout: Partner up for BOMBS. One partner does the exercise the other goes to the other side of the tennis court and back

B = 50 burpees, Lunge Walk

O = 100 Overhead Claps, Crab Walk

M = 150 Merkins, Bear Crawl

B = 200 Big Boy Sit-ups, Lateral Walk

S = 250 squats, Lateral Walk

Walk to the pavilion. From the plank position shuffle to the L, up to the seat of the picnic table to the top and then down all the way down the row. Continue plank shuffle to the wall, balls to the wall shuffle across, down to plank and continue on the other side of picnic tables.

Return to tennis court via alligator walk.

Expanded Jack Webbs. 1:3 merkins:overhead press. After the overhead press from the kneeling position raise to standing and do 5 squats. Continue Jack Webbs up to 5 merkins 15 overhead press with 5 squats

Mary: She was easy today. 25 cc LBC’s. 10 cc side plank crunches each side.

 

Bernie joined us for COT.

Announcements: Shirt order due 8/9. I’m working on getting some adjustments done. 2.0 workout Saturday looking for a Q. Discussed with Wallaby the possibility of opening up some non-running IR workouts since he is on the shelf for a while.

T-Claps (Recognition):

Prayer: Bullseye trying to make the cross country team at HSHS. Negative comments and thoughts stick with us but positive comments and thoughts push us further. Surround yourself with people that push you.

 

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

He Does Have a Whistle

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6 Pax at R4TJ, 7 if count Nemo out for run early this morning. YHC planned about an hour long workout and as promised brought his whistle, and no it did not come from Play It Again Sports. 5 Pax circled and got ready to mosey when a black Silverado come rolling in HOT!! Pax did SSH until Lipstick joined us, and he didn’t appear to be in any hurry once he got out of the truck.

FNGs: None today
Warm Up: 3 man Indian Runs to the traffic light and back to warm-up the legs.
The Workout: Today’s focus was tempo runs. Pax would start out at a 5K-10K pace for a certain amount of time, Q would blow the whistle and Pax would slow to recovery pace. Faster Pax would turn back for the 6. The recovery period was an allotted time or the time it took to pick up the 6, whichever was longer. Workout went as follows:

3 min hard run – 1 min recovery

3 min hard run – 1 min recovery

3 min hard run – 1 min recovery

3 min hard run – 1 min recovery

3 min hard run – 1 min recovery

4 min hard run – 2 min recovery

2 min hard run.

Pax met at the top of the ramp. Pax did sprints down the ramp all the way to the stop sign and recover jog up the hill to the top. Pax did squat hold until the 6 got there and then all Pax did 10 squats. Rinse and repeat 4x.

Finished off with a 6 man Indian Run to the traffic light and back to the vehicles for Mary.

Mary: Runner’s pose, pigeon pose, pretzel pose

Announcements: BRR training day Saturday, Sasquatch Saturday

T-Claps (Recognition):

Prayer: Being better leaders in the community. Lipstick’s flexibility

 

So… I borrowed this recipe from Emeril…

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ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.

Welcome White Claw and Duck Hunt

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Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend