Slide Rule – Page 23 – F3 South Wake

Groundpounder 11/24

November 24, 2018/in Ground Pounder /QIC: Breach
PAX: Breach, MapQuest, Screen Door, Slide Rule

Pax of 4 for a cold rainy Groundpunder

SlideRule, Screen Door and welcome FNG (Mapquest)

Breach on the Q

Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats

The Workout: Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.

Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.

Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.

Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.

Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2 in March

Prayer: Safe travels for Screen door and Mapquest back home.

Black Friday Cletus

November 23, 2018/in Cletus /QIC: Slide Rule
PAX: Lucky Charms, Puddles, Pumpkin Spice, Slide Rule, The Natural, Yogurt

It was COLD out there this morning. Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout. However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

SSH x20
Imperial Squat Walkers x20
Fazio Arm Circles x10/x10
Good Morning x20

The Workout:

3 Phases:

11 & 22 at the Playground
Merkins + Pull Ups on the 11 count
Squat Jumps + In & Outs on the 22 count (by 2’s)
Pull Up – Merkin – Squat Jump – In & Out, repeat
Go pick up a small/medium rock for Jack Webbs
1-10 Merkins, 3-30 presses
Head to pavilion for Irkins / Dirkins / Dips
Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Over Easy

November 19, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Over Easy, Pablo, Pac-Man, Peeping Tom, Skidmark, Slide Rule, The Natural, Yogurt

Welcome Over Easy to the Pax. It was the first Paradise City post HSHM. I heard no one cursing the Finish line. I’m surprised. Who puts a half marathon finish line up a ramp. 16 Members came out to enjoy an at their own pace workout. The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner. Start at the Guardrail run from there to the ticket office and back. Do the following exercises at each stations.

Gaurdrail: 10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP. Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC) Donate money instead of paying for a race. Derrick Davis 5k route
Convergence Thursday at Kenny Grave. Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

A Half Dozen for Post Half Recovery @ Any Given Sunday

November 18, 2018/in Any Given Sunday /QIC: Mookie
PAX: Cowboy, DoubleD, Forceps, Mookie, Skidmark, Slide Rule

The day after an incredible Holly Springs Half Marathon showing for F3 Southwake, 6 PAX decided to get up and begin the recovery process with a modified version of Any Given Sunday, while getting 2-3 miles with a side order of quality mumble chatter and much needed stretching. Arrived 7 minutes early and was quickly met by Double D, Skidmark, and Forceps. With a few minutes left before 6, Slide Rule and Cowboy rolled into Womble to make it an even 6 PAX for this morning.

Warm Up: Began with some lunge walks for 20 steps, then YHC wanted to get a head check to see if PAX were awake and called for high knees, which lasted for 1 high knee, and then transitioned back to lunge walks. Circled up for Imperial Walkers x12, Hillbillies x12, Air Squats x10 (IC), Fazio Arm Circles 10F/10B, Hacky Sacks x10, Plank Calve Stretches w\10 sec holds on each heel.

The Workout: Light jog on standard Cletus EC route for 2-3 miles, followed by Stretching and coffee\donut curls at Dunkin Donuts (2nd F)-where there was also a Blue Hen sighting.

Mary: Stretch-O-Rama: CP’s x10, Good Mornings x10, Windmills x10, Stationary High Knees x10, Frankensteins x10, Right Leg over Left\Left over Right for 10 counts

Announcements: CSAUP planning is underway for December (15th), Wrightsville Half Marathon Training starts this week- many PAX planning to participate-some doing Half, some doing Full Marathon, and some currently coordinating Relay Teams.

Prayer: Prayers for our brother Bufford. Continued prayers for Double D and his family. YHC took us out in prayer.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Cletus BackBlast HSHM Prep

November 16, 2018/in Cletus /QIC: 187
PAX: 187, Da Business, Deadbolt, Doc, DoubleD, Flanigan, Lucky Charms, M4L, Mookie, Pablo, Pac-Man, Pikachu, Skidmark, Slide Rule, The Natural, Yogurt

EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30, Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins. Jack Web’s 1:3 to 10. Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info: COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

HSHM Finish Line – Ramp Practice

November 14, 2018/in Running 4 the John /QIC: UTI
PAX: 187, Chips, Deadbolt, Lipstick, Nemo, Pablo, Skidmark, Slide Rule, UTI

Warm Up: Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).

The Workout: As promised a 4 mile run. Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St. We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main. On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand. The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.

Mary: We don’t recognize Mary at R4TJ. Just not our girl.

Announcements:

HSHM is this Saturday apparently, Disney and Cletus will be HSHM friendly so come on out.
Disney will be a split Q with Kid Cracker/Nemo.
Cletus will feature a legendary local cross country coach laying down some good knowledge that you may want to have with you at HSHM.
Last day for donations for Wolfie – https://www.gofundme.com/7ws6v-wolfie?member=969066&fbclid=IwAR2nkEzmtUyZ_S84T1_pLT73Ww5kfKI7gVPlPHE979IOFtHXpnU0ymSBrMQ
Slack is back!? – Sliderule has simplified the site and is welcoming people back onto Slack to drive conversation, meetups, etc.

Prayer: Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks. Still working with doctors to figure it out.

Todays “Ting Climb” segment report for those that care 🙂 Pikachu still hold the overall title but for today…

22

November 12, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Breach, Buford, Cowboy, Deadbolt, Peeping Tom, Skidmark, Slide Rule, UTI, Yogurt

It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.

EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark

Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles

The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.

Moved to the ramp for 11’s with lunges and diamond meekins

Mary: 22 merkins led by Breach

Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.

Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.

Dress Rehearsal

November 10, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, DoubleD, Foghorn, Glamper, Gump, LED, Moby, Nemo, Norm, Oh Yeah, Pilgrim, Psi, Roger Roger, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

Wafers

November 4, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Brexit, Deadbolt, DoubleD, Draper, Dusty, Farva, Foghorn, Forceps, Gump, H1N1, LED, Lipstick, Lipton, M4L, Nemo, Norm, Pablo, Patch, R22, Shredder, Skidmark, Slide Rule, Warbucks, Yellow Card

Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

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