Skidmark – Page 27 – F3 South Wake

Kryptonite Southwake/Carpex Convergence

June 19, 2019/in AO Post /QIC: Lipstick
PAX: 187, Axe, Chipper, Denali, Emeril, Greese Monkey, GTL, Largemouth, Lipstick, Michelob, Pablo, Parker, Peeping Tom, Pet Sounds, Pikachu, Rooftop, Shantelclair, Shut In, Skidmark, Squatter, Sub, UTI, Water Wings, Wonderbread, Yogurt

EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3. We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe. 7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom. Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown. 3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

Purple Cobra VQ

June 18, 2019/in Purple Cobra /QIC: Axe
PAX: 187, Axe, Boogie, Doc, Dumbo, Emeril, Flair, Iceman, Lucky Charms, Pac-Man, Particle Board, Plex, Rainmaker, Redenbacher, Rut, ShamWow!, Skidmark, Wallaby

19 PAX made their way to Purple Cobra for Axe’s VQ!

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Tough Murph This Week

June 18, 2019/in Tea Time /QIC: Dusty
PAX: Dusty, John Deere, Pikachu, Skidmark

This week’s Murph seemed more difficult for some reason with lot’s of modifications.

Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.

EC: 2 to 3 miles

FNGs: None

Warm Up: Run One Mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Prayer: Healing

U-Turn

June 15, 2019/in U Turn /QIC: Dahmer
PAX: Alpine, Aquaman, Bernie, Bulls Eye, Cowboy, Dahmer, Dauber, LED, Nemo, Pikachu, Skidmark, UTI, Warbucks

13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!!

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Parental Advisory: Explicit Lyrics at Crazy Ivan

June 14, 2019/in Crazy Ivan /QIC: Emeril
PAX: 16-bit, Bulls Eye, Dahmer, Dauber, Dawgpound, Doc, Emeril, Flair, Gump, Lucky Charms, M4L, Pikachu, POTS, Skidmark, Slide Rule, Wiggly

FNGs: Nope

EC: Run: Pikachu, Sliderule, Dahmer. Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees. Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups. While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats. While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings. While partner does swings other partner does suicides
Round 4: x50 each arm KB Press. While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

Tiger Blood (Chewbacca)

June 14, 2019/in Speed Racer /QIC: Breach
PAX: 187, Axe, Breach, Da Business, Lipstick, Pikachu, Skidmark, Snap, UTI, Warbucks, Yogurt

Pax of (11) for a Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer:

I am sorry Mom?

June 12, 2019/in Running 4 the John /QIC: Lipstick
PAX: Cowboy, Dawgpound, Dumbo, Lipstick, Redenbacher, Skidmark, Slide Rule

EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs. Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO. Which then led to YHC’s favorite Monkey Humpers. Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier…. (Strong commitment from Dumbo on a pop up AO 6 hours earlier) Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway. Quickly Dawgpound or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats. Now we know why they chose this location…… On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer. Marriages, as we pray for commitment to each other and working thru issues. Divorce should not be taken lightly. When we take our vows, we commit to forever. If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

Pablo’s Anniversary Q

June 11, 2019/in Purple Cobra /QIC: Pablo
PAX: 187, Axe, Boogie, Crunch Berry, Dawgpound, Deadbolt, Dumbo, Emeril, Flair, Fonzie, Iceman, LED, M4L, Mookie, Pac-Man, Particle Board, Pigpen, Pikachu, Redenbacher, Rut, Skidmark, Slide Rule, Wallaby, Warbucks

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary. I want to thank everyone who came out to show their support in celebrating this milestone. I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout. I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun. 1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs: Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness. Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places. After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises. Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch. Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch. Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch. Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch. Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch. Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch. Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Appetite for Destruction Track 1

June 10, 2019/in Paradise City /QIC: Dawgpound
PAX: Bernie, Breach, Brexit, Buford, Cowboy, Cricket, Dawgpound, Dumbell, Dumbo, Flair, Katniss, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Particle Board, Popinski, Pumpkin Spice, Skidmark, Snap, Steamboat, UTI, Wallaby, Wiggly

Welcome to the first fitness test. The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left. Then down past the cars and made a right. Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

June 9, 2019/in Any Given Sunday /QIC: Mookie
PAX: Abe, Bulls Eye, Deadbolt, Draper, Full House, Lipstick, M4L, Mookie, Redenbacher, Skidmark, UTI

Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

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