17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.
Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs
Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…
You’ll want to CRANK UP the link below!
Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.
Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…
EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting. This EC wasn’t scheduled, announced, or intended but it happened. Since it wasn’t advertised YHC ran alone.
Warm Up: Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot… You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand. You know… that one 🙂
The Workout: The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces. The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector. Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.
As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam. The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”. Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector. The trek up “Bass Lake” felt as though it was up-hill with no end in site.
We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”. It was on this route that we came across our comrade Bernie on what appeared to be a solo mission. We bid him good luck as he headed into the uncharted territory that we were just about to escape. In nearly the same instant, Lipstick appeared, he had freed himself from the mysterious blue box. It must not have been a horrible event – he looked quite relieved.
Back onto “Main Street” we were nearly home. Soon enough we were back at Ting. Mission Accomplished.
Mary: Who is this “Mary” you speak of?
Announcements:
Prayer: Stay safe between now and the new year. Keep Posting!!!
Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.
7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.
EC: Cowboy, Skidmark
Yoga: Sliderule, Wiggly, Crosby
Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings.
The Workout:
Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.
Mary:
Announcements:
Prayer:
Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.
Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.
Read this to the end, there’s a special surprise announcement!
Man, Womble Park was LIT this morning. 60 degrees, raining, and the Pax had a host of options. In order, they were:
Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound? (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly
Warm Up:
As mentioned, it’s the first day of winter and raining. But, true to NC form, it was also 60 degrees. 16 Pax started continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and 5 burpees OYO
Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks. We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg. Once everyone was limbered up, a slow mosey to the rock pile to start:
The Workout:
Part 1:
Pax went shoulder to shoulder in a plank. End Pax ran to other end, while everyone else did a Merkin. Rinse, repeat, two trips through. Somehow we added up to 30 when there were 16 of us. Math is hard, friends.
Part 2:
Split into 5 groups of 3 with 1 rock each 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5. Pullups act as timer.
Rotate through 5 times for 25 pullups.
Part 3:
Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl). Crawler acts as timer and everyone rotates through 3x
Part 4:
Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields. Regular Indian run back to courts
Mary:
Ain’t got no time for that.
Announcements:
Lots. Draper announced 8/12K races? Something something Holly Springs festival. Something something heartbreak hill. Something something. Hit him up on Slack for details 🙂
Slack is, you know it, back. Guys have been using it more and more. 2nd F lunch today, lots of chatter about the game, 3rd F postings. Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.
QSOURCE
This is a biggy. We are going to make an intentional effort to do better at 2/3F in 2019. To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program. The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.
Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC
Details will be, you guessed it, on slack. (and facebook too, but it’s the worst)
Prayer:
Many guys were lifted up during prayer. Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you. We’ll be talking about this more in 2019.
Exciting new thingarama:
You made it! Ok, exciting news. In 2019, we’re going to revive an old challenge and make it more awesomer. You remember breathtaker, right? That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week? Well, it’s baaaackkkkkkk.
But, this time, there’s a t-shirt. Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year. Names will be in order of completion of the challenge, so first week = first name. If you complete the challenge more than once, your name gets bigger (think word cloud).
“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt? How will we decide who gets to go next/first?”
Have I got great news for you. We will be auctioning off the next spot in the challenge every week. All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts). Bids start at $50. Bids will close at Cletus COT. Might have to call Shredder at Sheepdog to let those guys join in the live auction fun. There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead). But, Cletus COT will always have a live option to bid more.
As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker. Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again). Heck, burn it for all we care, but you earned the right to do what you want with that thing.
So, who’s going to step up to the challenge? Who’s got the most breathtaker 5 packs in them this year? Who’s going to wear it FIRST (and who’s going to wear it LAST)? And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?
It’s an honor and a joy to be part of this crew. Let’s go past the magnet (1F) in 2019, get even past the glue (2F), and start building some dynamite (3F).
Slide Rule OUT
Pax of 8 for Nutcracker
Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby
Breach on the Q
Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins
Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.
Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers
Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.
Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up
Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack
No Nutcracker on Christmas day 12/25
Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.
Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.
Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.
Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.
Dawgpound posting for Blue Hen
Warm Up:
The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.
The Workout:
From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.
Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).
Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.
After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.
Mary:
6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).
Announcements:
Prayer:
It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.
EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt
Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly
PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning
Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
