Skidmark – Page 3 – F3 South Wake

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

May 16, 2022/in Cletus /QIC: Yogurt
PAX: Abe, Alpine, Banana Seat, Boy George, Cancun, Cupid, Da Business, Dauber, Full House, Go-Gurt, Happy Gilmore, Hasselhoff, Highlighter, Hurts A Little, Lipstick, McNugget, Nemo, Pikachu, Sand Crab, Skidmark, Slide Rule, U.T.I, Wild Turkey, Woody, Yogi, Yogurt

EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5) Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

R4TJ 3.30.2022

March 30, 2022/in Running 4 the John /QIC: Redenbacher
PAX: Abe, Axe, D.O.A., Dawgpound, Full House, McNugget, Redenbacher, Skidmark, TomTom, Woody

FNGs: Not today

Warm Up: Discussed the route and headed out.

The Workout:

We ran 5 miles.

Mary: MIA

Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.

T-Claps (Recognition): All HIM for showing up today.

Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.

YHC took us out. Thank you for the opportunity to lead.

20’s on the ramp

March 28, 2022/in Paradise City /QIC: Emeril
PAX: Cornholio, Cupid, Dawgpound, Dumbo, Emeril, MadDog 2020, McNugget, Pablo, Pikachu, Skidmark, Woody

EC: Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up: 1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon. Need aid/water station helpers for the Spring Classic.

Prayer: Jessica and Melanie

The Taper

February 23, 2022/in AO Post, Running 4 the John /QIC: Skidmark
PAX: 187, Banana Seat, Bobby Boucher, Bobby Dall, Breach, Dawgpound, Dumbo, Emeril, Full House, Lawn Dart, LED, Lipstick, McNugget, Oyster, Pikachu, Redenbacher, Roaming Gnome, Skidmark, UTI, Yoshi

There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

RFTJ 17 strong

January 26, 2022/in Running 4 the John /QIC: 187
PAX: 187, Banana Seat, Bobby Boucher, Boy George, Breach, Cupid, Dawgpound, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, U.T.I, Wild Turkey

FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

R4TJ 1/19/22

January 20, 2022/in Running 4 the John /QIC: Banana Seat
PAX: Axe, Banana Seat, Big Rocks, Coal Ash, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, UTI, Yoshi

14 PAX for one big circle and a few climbs.

Nice work men!

Is this still an AWESOME route?

January 12, 2022/in Running 4 the John /QIC: Redenbacher
PAX: 187, Dawgpound, Emeril, Full House, Maybelline, McNugget, Pikachu, Redenbacher, Roaming Gnome, Skidmark, U.T.I

EC: Pikachu, Skidmark, 187, Full House, Mc Nugget, UTI

FNGs: Not today.

Warm Up: It was cold. We discussed the route and headed out.

The Workout:

The AWESOME route (Skidmark pointed out looks like the Grinch)! If you were not there you TOTALLY missed out.

Mary: short on time.

Announcements: Panera is hiring. Q source meets every Wednesday at 0645. Check 3rd F channel for location.

T-Claps (Recognition): All PAX for choosing the DRP.

Prayer: ALL PAX to stay healthy and COVID free, unspoken.

YHC took us out. Always an honor to lead.

I Think I Saw That on a Billboard

December 9, 2021/in AO Post, Speed Racer /QIC: Skidmark
PAX: Bobby Boucher, McNugget, Mookie, Pigpen-Raleigh, Skidmark, UTI

FNGs: None
Warm Up: Mosey that included Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles
The Workout: Super Jack Webbs Pyramid. 1 merkin, 3 overhead press, 1 merkin. Run a loop after each set. Up to 10 merkins 30 overhead press 10 merkins and then come back down.
Mosey to the picnic tables for dora. 100 derkins, 200 irkins, 300 dips with a partner. Other partner run to the brick pillars and do 10 count balls to the wall.
Mary: Plank hold
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Job searches, Families in need at Christmas

2 Years Stronger

October 8, 2021/in Crazy Ivan /QIC: Fanny Pack
PAX: Boss Hog, Dahmer, Dawgpound, Fanny Pack, Money Pit, Rico Suave, Skidmark, Warbucks

8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

No OYO VOYO 10K

October 1, 2021/in Any Given Sunday /QIC: Pigpen-Raleigh
PAX: 187, Boy George, Lipstick, Maybelline, Pigpen-Raleigh, Skidmark

AO: Any Given Sunday (South Wake)
Workout Date: 08/22/21
I saw an opportunity to combine my Q quest with F3 Raleigh’s second annual VOYO (Virtual On Your Own 10K) and I took it. Yes, running with a group is not very OYO. Thank you for your concern.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Everyone else preran, so we skipped the warm up, discussed the course and got moving.

Main Event:
1) Run VOYO 10K (Out South entrance of Womble Park, going clockwise around the ball fields, follow Grigsby to Raleigh, then Right on Holly Springs. Turn around at Linkland, detour into Jones Park and then back the way we came to start)

https://www.strava.com/activities/5833807697

Mary:
I think we did some stretching?

COT:
6 PAX
Announcements and Prayers

Naked Moleskin:
The South Wake hospitality has been great. I posted the week prior and mentioned my Q plan at COT, making sure everyone was cool with that. I also wanted to give pre-Cobains to any sixes for whom we wouldn’t come back until the end. Lipstick suggested the main route and everyone was supportive today.
187 appointed himself as my personal trainer who ran with me, managed traffic, and encouraged my pace. I won’t forget it. He helped me to a 10K PR of 53:19 (even though I cropped it too far for Strava to recognize; this was the day I learned 10km>6.21mi, not by much, but enough; D’oh!)
This was my ninety-sixth #F3Q21 #2021Challenge Q (one hundredth overall). Next Q is Tuesday at Diver Down.
-Pigpen

QIC: Pigpen
PAX: 187, Boy George, Skidmark, Lipstick, Maybelline, Pigpen
Workout Date: 08/22/21

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