Slide Rule – Page 13 – F3 South Wake

Nutcracker Breakfast Club

June 4, 2019/in Nutcracker /QIC: Wiggly
PAX: Abe, Banana Seat, Bender, Blue Hen, Breach, Cupid, Da Business, Flanigan, Moby, Norm, Philly Special, Pikachu, Skidmark, Slide Rule, The Natural, Thigh Master, Wiggly

FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

Core on the Run

June 3, 2019/in Downtown Train /QIC: Nemo
PAX: 187, 3rd Cousin, Abe, Axe, Blue Hen, Brony, Cowboy, Da Business, Flanigan, Katniss, Moby, Nemo, Pikachu, Redenbacher, Skidmark, Slide Rule

Monday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo. YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.

FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout: On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs. Why? Because they have a wall. We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats. Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15. Back on the run we headed over to cemetery hill. Squat hold for the 6 at the top. At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold. Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round. We did 4 climbs up the hill and upped he last round to 15 IC/count, On the jog back to start. Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities. Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort. T-Claps to Katniss for pushing through that workout with breathtaker. Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day. Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.

U-Turn race weekend

June 1, 2019/in U Turn /QIC: Warbucks
PAX: Full House, Katniss, LED, Oyster, Slide Rule, Warbucks

6 PAX weren’t racing this weekend and got some mileage in. 2 for EC, 1 for 3 (2 if you count breathtaker), and 4 for 5. Lots of good effort out this morning.

Warm Up:
Mosey around the parking lot doing butt kickers, high knees, skipping, carioca, lunge walk, and Frankenstein kicks. Circled up for SSH, Windmills, mountain climbers, and calf stretches. PAX said farewell to Slide Rule and we were on our way.

The Workout:
Standard 3 and 5 mile routes.

Mary:
Who?

Announcements:
See social media.
T-Claps (Recognition):
Katniss for taking on breathtaker.
Slide Rule for not letting me do EC solo and heading back early so the M can get miles.

Prayer:
Injuries and racers today.

YHC took us out.

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

May 28, 2019/in Nutcracker /QIC: Dauber
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Breach, Cowboy, Cupid, Da Business, Dauber, Dawgpound, Flanigan, Lipsync, Pigpen, Pikachu, Slide Rule, Wiggly

FNGs. none

Warm Up: Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises: 25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps; Static Arm stretching (L/R, behind the back). PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one). PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout: Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”. PAX lined up at the start of the parking lot with their rock/kettlebell. Executed one wonder bra. Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21). Lunged back to the start. Increased wonderbra rep to two. Lunged back to the bumpout for 19 merkins. Get the idea? Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am. Lots of sweating and mumble chatter (merkins done for the week after this workout). In all, 210 merkins and 210 wonder-bras were completed. (20!). Shoulders on fire! Flanigan was not done. He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX. PAX executed curls while watching running man with chute. Due to time constraints, not all PAX got a chance to try the chute. (some brave souls stayed post AO trying out the attached chute). Lots of drag for sure.

Mary: Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M. More PAX joined in after returning their rocks. PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters. Have a nice day!

Announcements: Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media. Nice job Abe wearing Breathtaker.

T-Claps (Recognition): These two studs: Dauber and Flanigan. Congratulations on two years with F3!

Prayer: Dauber took us out. Prayers for injured PAX. Silent/unspoken.

Thank you for the opportunity to lead you men. An honor. -Flanigan and Dauber.

Memorial Day Murph

May 27, 2019/in Tea Time /QIC: John Deere
PAX: 187, Aquaman, Bacon, Banana Seat, Bernie, Bulls Eye, Chopstick, Crab Legs, Cupid, Dauber, Doc, Dovetail, Dusty, Emeril, Fiddler, Forceps, H1N1, John Deere, Katniss, Knob, Lipstick, Lipton, Lobster, Lucky Charms, Messi, Norm, Patch, Pikachu, Pumpkin Spice, Sketch, Slide Rule, Snap, UTI

What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))

5 Year Anniversary Special

May 24, 2019/in Cletus /QIC: Blue Hen
PAX: 187, Abe, Axe, Banana Seat, Big Blue, Blue Hen, Crab Legs, Da Business, Deadbolt, FedEx, Flanigan, Full House, Gump, Hasselhoff, Kid Cracker, LED, Lipsync, Nemo, New Mexico, Slide Rule, Smalls, The Natural, VanPatton, Yogurt

As always, it is an honor to get out and lead the group. Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool. It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus. It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus. Be sure to check these off the list:

Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you. Mine was to complete a marathon under 4 hours. It took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom. Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support. Maybe it is helping them reach a goal or supporting challenges they are facing. You will find that you get so much more by helping someone reach their goal then achieving your own. Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead. If you haven’t led a site Q – Do it. Move on to leading a 2nd F or 3rd F. There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year). The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout. I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up. Each partner went in opposite directions from home plate jogging the infield baselines. When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins. After the merkins sprints to centerfield meeting up with your partner for 10 brokeback merkins each and continue back to home plate. Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps. Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

5ive inch leg hold X 5 IC
15 Inch leg hold X 5 IC
Americana Hammer X 15 IC
Freddie Mercury X 15 IC
Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker. Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group. Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner. Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

On the Trail of Bonnie & Clyde at Tiger Blood

May 23, 2019/in Speed Racer /QIC: Brony
PAX: AAA, Blue Hen, Brony, Da Business, Moby, Pigpen, Slide Rule

YHC maintained his status as the History-lovin’ Q… and brought a Bonnie & Clyde themed workout for the PAX today at Tiger Blood. May 23, 1934 was the end of the road for those two depression-era bandits as a group of lawmen led by 2 retired Texas Rangers tracked them down over a period of months, finally killing them in a shoot-out on a back road in rural Louisiana.

FNGs: None

Warm Up:
Slaughter Starter: 13 Burpees OYO (B&C killed 13 people throughout their rampage)
Jog around the school, circle up next to baseball field for
15x SSH
15x Imperial Walkers
15x Daisy Pickers
15x Good Mornings
15x Hillbillies

The Workout:
Made our way to the track. Partner up.
Clyde (Wheel) Barrows & Bonnie (Peter) Parkers across the width of the football field. Approx 13yds of wheelbarrow with partner 1, stop and both partners do 13 Peter Parkers. Flapjack and continue across the field until both partners have done two sets of wheelbarrows.

Clyde loved his Ford V8 and even wrote a letter to Henry Ford to tell him so (just before he was captured). Fords were built in Dearborn, MI and YHC hates Michigan. But that reminded me of Michigan sprints we used to do with O.G. F3’er Bret Michaels back in the old school Mutiny days. So, we did a ladder of field sprints down the length of the football field.
1/4 way sprint, jog back
1/2 way sprint, jog back
3/4 way sprint, jog back
Full field sprint, jog back
1/2 way sprint, jog back
1/4 way sprint, jog back

As the PAX were sufficiently gassed from the sprints, we stayed in one spot for a bit and did a brief round of BOMBS. Rep count derived from 5 points on the Texas Lone Star & 85 years since the couple were stopped.
85 / 5 = 17
17 reps it is.

17x Burpees
17x Overhead claps (while in a squat)
17x Merkins
17x Big Boy Situps
17x Prisoner Squats (even though B&C never made it to prison)

Next, we setup a Posse Chase around the track. Half the PAX took off on an Indian Run, remaining PAX stay behind and knock out 17 LBCs; when finished, chase down the posse and flapjack. Completed ~2x around the track.

Following the Posse Chase we circled up for a couple rounds of GITMO.

Upon completion, YHC led the PAX on a jog back toward the front parking lot. But just before we arrived – we lined up the PAX for a final JAILBREAK sprint to the finish.
Moby & Blue Hen were neck and neck til the finish.

Mary:
Popcorn Cooldown.
Moby led us in Picklepounders
AAA added some stretching
Da Business threw in some box cutters

“Maney” Gault (L), Frank Hamer (R)

To honor the man who came out of retirement to track down Bonnie & Clyde, YHC finished up with a round of Frank “American” Hamers

Announcements:
Run the Quay coming up

T-Claps (Recognition): Slide Rule was a beast today in slightly warm and humid conditions as he completed the whole workout while wearing breathtaker.

Prayer:

Prayers lifted up for family and friends recovering from illness, significant losses, and many unspoken requests. Thankful as always for our health, our families, our many blessings and our brotherhood of F3.

Naked Moleskin:
This was really a delayed Anniversary Q for YHC — having celebrated 4 years of F3 camaraderie on April 15. Thankful for all the guys who encouraged me and brought me along on this journey – especially Peak Week for the EH to get me on board going all the way back to Oct 2014. Aye!

Field Trip at the Nut!

May 23, 2019/in AO Post, Nutcracker /QIC: Slide Rule
PAX: 3rd Cousin, AAA, Abe, Blue Hen, Buford, Cowboy, Cupid, Da Business, Dawgpound, Face Plant, Flanigan, Moby, Norm, Pigpen, Pumpkin Spice, Slide Rule, The CMD, Thigh Master, Wiggly

FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.

Prayer:

Lots of parents struggling. Cherish the time.

Groundpounder Backblast 5/18

May 20, 2019/in Ground Pounder /QIC: Breach
PAX: Breach, Dahmer, Dauber, Doc, Lizzard Lick, Motor Boatin', Pikachu, Pumpkin Spice, ShamWow!, Slide Rule

Pax of (10) for a very warm Jones park beat down

Slide Rule, Doc, Pikachu, Dauber, Motoboatin, Pumpkin Spice, Shamwow, Lizard Lick, Daumer

QIC Breach

Warmup–

Jog around the parking lot area and circle up for 22 counts of SSH, Imperial Walkers, Frankenstein’s, Squats and Hillbillies.

Main event–

Mosey snake style up and down the hills behind the baseball field over to the wall for 22 counts of Irkins, Dirkins and Dips.

Mosey over to the batting cages for some fast feet across 2 sides, more mosey over to the rock pile.

Circle of fun with rocks for 22 counts of Curls for the girls, rotate to the left, 22 count of overhead extensions, rotate left 22 Rut Rohs, rotate left 22 counts of chest presses, rotate left 22 counts of trunk twists, rotate back to your home rock and 22 count meltdown with no break of curls, over extensions, trunk twists and Rut Rohs.

Return the rocks to the pile and mosey over to the shelter for 22 count of peoples chair followed by balls to the wall. Repeat with Australian mountain climbers and seal clap peoples chair.

Mosey back in the grass for some Duck, Duck, Goose. The duck chooses his goose after running around the outside of the circle. If the goose catches the duck its 5 burpees for the duck and if not the goose does 5. Pax performs squats while we wait.

Mary

Circle up for 22 count of Lo Slow Fludder and then a squat party for Bring Sally Up. Hold squat on bring sally down and stand up on bring sally up. A great time was had by all.

Closed in prayer

Little Hill Repeats

May 20, 2019/in Paradise City /QIC: Dawgpound
PAX: Aquaman, Buford, Cowboy, Dawgpound, Draper, Emeril, Glass Jaw, Katniss, M4L, Mookie, Pablo, Particle Board, Pumpkin Spice, Short Pole, Slide Rule, Snap

EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman

FNGs: None
Warm Up:

Jogged around and Circled up:

Good Morning
Fazio Arm Circles Forward and Backward

Jogged around and Circled up:

Hillbillies
Imperial March

Jogged to the light:

Merkins

The Workout:

Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.

After many minutes we headed back to the starting place

Circles up at the light for Pickle Pounders

Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.

In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers

The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers

Mary:

Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.

Announcements:

Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.

T-Claps (Recognition):

Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker

Prayer:

Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs

Posts