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Get off of my lawn….

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https://www.youtube.com/watch?v=055gPFJIx34

Warm Up:  Daisy Pickers, Frankensteins, High Knees, Butt Kickers, light jog

The Workout: You’d of thought that it would be a little less smelly at R4TJ with certain company off frittering.  The Holly Springs landfill continues to give and give.  One of our newest PAX Snap informed us that he had a place along our route.  To which our man Cowboy quickly replied, “you might want to watch out for this one guy we run with sometimes…”  We were then onto our task of the morning –  The Little Dipper.  We had 5+ miles logged in the end.  Lots of good Picking Up The 6 by Slide Rule and Snap. – https://www.strava.com/routes/17536755

Mary: She knows… She knows…

Announcements:  FREE Safety Training at the fire station next Thursday.  Bring smoke detectors to donate.

T-Claps (Recognition):  Cowboy for setting up the safety opportunity at the fire station – let’s support him and the firehouse next week!!!

Prayer:  Silent Prayers in COT but YHC extended prayers to all PAX over this holiday weekend.  Stay safe and enjoy your families.

Post-EC:  Nemo, Redenbacher, and YHC shared some sprints up Ting ramp in Yogurt’s honor.

Why do we do this again?

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22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh!  Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.

 

Warm Up:

High Knees & Butt Kickers

SSH IC X 15

The Goof Ball IC X15

Daisy Pickers IC X10

Fazio Arm Circles IC10 F/R

Michael Phelps; L/R, R/L

The Workout:

The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.

Mary:

Left her waiting.

Announcements:

Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.

Prayer:

Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.

Stairs & Hill work

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Warm Up:Quick lap around the field and to the courts for SSHx10, ISWx10, HBx10, Bulldogs(new)x10, CPx10, LBCx10, Merkx10
The Workout:Mosey to the Hunt Center around back where the stairs and hill are.  Each trip up the stairs included 5 Merkins at each landing then another 10 Merkins at the top.  Around and back to the bottom for a new set.  1st set was a one legged pull up.  2nd set was a Box Jump 2 steps.  3rd set was a bear crawl.  Once we were good and tired, over to the hill we went for a lovely set of 11’s.

For the 11’s we did Merkins at the bottom and Monkey Humpers at the top.  Slide Rule suggested a backward run up the hill the final time.  We had some takers on that challenge but, not many.  We finished up with another set up Box Jumps up the stairs(minus the Merkins) and mosey to court for Mary
Mary: WW2x10, BxCutx10, FredMx10, WideMerkx10, PPoundx10
Announcements: Yogurt brought out an FNG and we welcomed “Abe” to our F3 group.  Banana Seat reminded us of Testicular Cancer and that this was his charity for Breath Taker.  He suggested we check ourselves once a month. He advised that Skid Mark does his checking for him.  :-).  I believe that Yogurt won the bid on Breath Taker for next week.
T-Claps (Recognition):
Prayer: Moby’s father, Banana Seats test results, Crablegs and many unspoken.

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Final Four Partner Pain

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PAX: BlueHen, SlideRule*, PeakWeek, M4L, Particle Board, Cowboy*, Warbucks*, 187, AxE, DaBusiness

As the Q rolled up in the swamp donkey with PeakWeek for week 2 of TigerBlood it was great to see the PAX getting in some EC running toward the school. Little did they know this would be a run heavy workout today with a final four spin.

It was great to see some new faces out to TigerBlood for the first time.  A quick welcome and the group was off….

Warm Up:

Run down the street leading to the track for warm-ups in the parking lot.

  • Daniel-Son (request from 187) – IC HiYA X 4
  • Little Baby SSH IC X 14
  • Slow Good Mornings IC X 4
  • Windmill  IC X 4
  • Merkins hold on the down X 4

 

The Workout:

To get things started the PAX partnered up and headed over to the opening for the track.  With a partner the PAX got in 4 hot laps around the track completing a mile.  Each lap should get quicker staying with your accountability partner.  The PAX held the plank hold until all groups finished.

The PAX started the Indian Run over to the large soccer field behind the middle school for a couple of rounds of 4 Corners. Here is how it went down…

Round 1 1st Corner: 14 merkins, 2nd  Corner: 14 one arm out merkins  3rd Corner: hand release merkins X 14 4th Corner: merkin claps X 14.  Partners did the wheelbarrow, switching as needed,  between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the merkins together.  Partners did the Partner Carry, switching as needed, between the 2nd and 3rd corner and 4th and 1st corner.

Round 2 –  1st Corner: 14  IC Low Slow Flutter, 2nd Corner: 14 IC American Hammer, 3rd Corner: 14 plank jacks, 4th corner: Crab Humpers X 14.  Partners did bunny hops with arms locks (took one from Moby’s playbook) between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the ab exercises together.  Partners sprinted  between the 2nd and 3rd corner and 4th and 1st corner.

With all PAX almost gassed everyone made their way over towards the retaining wall on the far parking lot of the elementary school.  SlideRule may have thought it was time to get the knees bloody, but that wasn’t the case.  The Pax were instructed to hold the plank on the curb moving towards the front of the lot in and Indian Plank Slide.  Two rounds and the PAX were off to finish things up and return to the parking lot, however a quick detour to get in Tiger print hops first.

Mary:

  • Round on Guantanamo
  • 4 inch leg hold X 14, 14 inch leg hold X 14, 4 inch leg hold X 14, and 14 inch leg hold X 14
  • Homer to Marge IC X 14
  • Boat Canoe IC X 14

It is always fun leading the group.  Everyone really got after it today, I believe we came in just short of 3 miles for the workout – Great Work!

Announcements:

F3 SouthWake Dad’s workout this Saturday, 9am at Womble led by PeakWeek and RogerRoger.  M4L and I are planning a Ruck beer tour convergence in May – stay tuned for more.  F3 Dads camp in August at Camp Seagull.  Look out for the registration.

Prayer:

Moby’s dad, CrabLegs, Shredder.

♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬

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♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬ Ooooh that smell ♪♫♬ The smell of warmed over garbage and rubber surrounds you ♪♫♬

Pre-EC: Skidmark, did like 4 miles before we got there…  Overachiever 😛

Warm Up: Frankensteins, Daisy Pickers, High Knees

The Workout (Main Course):  The pre-blast advertised turkey and dessert but the smell was anything but that.  The smell at R4TJ was somewhat thematic to it’s iconic name, warmed over wet garbage that the cold morning air easily carried to our noses.  MMM… MMM…  None-the-less, the PAX that made it out of bed this morning (those that didnt know who they are…) readily took on their running challenge – THE TURKEY!!!  5 miles including Sportsmanship Way (Head), Main (Neck – the best part in my opinion), Holly Springs Rd (Breast), Linksland Dr (Tail feathers), Crossway (Back), Main (Neck again), and finishing back at the end of Sportsmanship Way (Head again).  Along this festive route there was accountability, finding Nemo, the smell of burning rubber in the neck/breast region, picking up the six, near-merlot-ing on Crossway, good conversations, and you name it.  Well done PAX, hope you felt satisfied after all that Turkey.

Mary:  More affiliated with lambs… not Turkeys…

Announcements:

  • Good chat about the DeeDee 5k – make an effort to be there next year.  Great running opportunity with 2.0s
  • Lots of Mumblechatter about those things already posted in announcements on Slack

Prayer:

  • Crablegs, Shredder
  • Full House took us out

Post-EC (Dessert): Yogurt hosted UTI for some sprint repeats on the Ting ramp…  Good Stuff!  Come on out and join Yogurt for this Mondays and Wednesdays.  Its good and good for you.

 

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Opening Day – Field of Pain

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Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness

As the EC crowd gathered cars were plentiful for opening day at TigerBlood.  Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.  Those with a * were off for EC with a course of hills mapped out by Skidmark.  The pace was set and the first EC at TigerBlood was complete.  14 brave showed up to see what all the hype was for the new AO.

Warm Up:

Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.

Circle up for…

Daniel-Son X 10

SSH X 20

Slow Good mornings X 10

Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )

The Workout:

In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.

Here is how it went down…

Home plate: (15 burpees)- Home plate is the clock.  As a group do 15 burpees, then run to right field to relieve the group.  Right field will go to center, center to left, and left to home until all groups have cross home plate.

Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.

Center Field: (AMRAP – Merkins) This station did  As Many Reps As Possible of merkins. Remember the team total.

Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.  Remember the team total.

Once all groups have completed the four stations everyone returned to home plate.  The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.  There was evidently Bad Math and with no replays available no winner was announced.

The PAX were guided on a run, with some misdirection, over to the road along the back of the school.  Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.  Some mumble chatter was heard about jumping over each other.  After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.

Next Up…  From Field of Dreams to Field of Pain

The PAX circled up in the field in from of the elementary school with a dirt track.  Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.  The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.  Rinse and Repeat.

On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.

Mary:

Crab Humper: IC X 20.  (While in the Crab walk position thrust the pelvis into the air)

Nolan Ryan X 10 each side with POW as the count  (The PAX did a side plank while  giving  an upper cut punch to Robin Ventura)

American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.

Boat Canoes X 10

Clock Merkins (3,9, 6, 10… or some variation of that)

Announcements:

Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).

Prayer:

Belle, CrabLegs

 

The PAX got after it today and look forward to continued fun at TigerBlood.