Straight Cash – Page 5 – F3 South Wake

Grand Opening!

September 25, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Buford, Chips, Dawgpound, Deadbolt, Emeril, M4L, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Ramsey, Sharapova, Slingshot, Straight Cash, UTI, Yogurt

Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown. (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off! Warm up lap through the parking lot out onto Sunset Lake Rd. We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag. Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

Mosey back to the flag

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

Prayer: Chips took us out

Crab legs

Folks down towards the coast

In the Wake of Flo Jo

September 17, 2018/in Paradise City /QIC: Yogurt
PAX: 187, Brickhouse, Buford, Chips, Crosby, Dawgpound, Deadbolt, Doc, Dumbo, Foghorn, Lipstick, Lucky Charms, Mookie, Mortar, Pablo, Peeping Tom, Roger Roger, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Warbucks, Yogurt

Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.

YHC is on the Board!

September 12, 2018/in Running 4 the John /QIC: Lipstick
PAX: Emeril, Foghorn, Lipstick, Pablo, Peeping Tom, Straight Cash, UTI, WebEx

Warm Up: SSH x 15, Leg Stretches, Butt Kickers, Frankensteins, Arm Stretches, Downward Dog
The Workout: Pax headed out for anywhere from 3-5 miles. YHC found the John across from Town Hall and became familiar with it.

Announcements: Next week at R4TJ lookout for some hill repeats
Prayer: All those in the path of the Hurricane and all First Responders

Midgets Daisy Dukes

September 10, 2018/in Paradise City /QIC: Emeril
PAX: 187, Buford, Chips, Cowboy, Dawgpound, Doc, Dumbo, Emeril, M4L, Pablo, Peeping Tom, Percy, Pikachu, Pumpkin Spice, Roger Roger, Sharapova, Shredder, Skidmark, Slingshot, Straight Cash, UTI

7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

HOSE ON THE RIGHT, PIMPS ON THE LEFT

September 6, 2018/in Disney /QIC: Chips
PAX: Big Blue, Blue Hen, Buttwax, Chips, Crab Legs, Dumbo, Kid Cracker, Moby, Mookie, Pablo, Peak Week, Peeping Tom, Ramsey, Straight Cash, The Natural, Warbucks

16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.

Warm Up:

Lap around the fields

20 SSH

10X10 Imperial Walkers/Hillbillies

10X10 Sir Fazio Arm Circles

10 Slow Good Mornings

The Workout:

Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT

To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)

Mary:

Low Slow Flutter

Freddy Mercury

Pickle Pounders

Announcements:

Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.

Info: https://runrdc.com/

911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4

Info: https://f3raleigh.com/9-11-stair-climb

Prayer Requests:

Crab Legs, we pray for strength and healing.

Clay, we pray for healing and guidance to his physicians.

BRR Crew, we pray for safe travels and strength.

Unspoken Prayers, we pray for those issues in our lives that only you know Lord.

CHiPs Word of the Day:

He must become greater, I must become less. –John 3:30

I Am Third: God is First, Others are Second, and I am Third.

Disney Legwork

August 9, 2018/in Disney /QIC: UTI
PAX: 187, 8 Bit, Axe, Breach, Dumbo, Foghorn, Lab Rat, Lipstick, M4L, Nemo, Pablo, Peeping Tom, Ramsey, Straight Cash, The Natural, UTI, Warbucks

Pax of 17 came out to Disney for some cool but humid leg work. Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields. We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM. Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs. Meanwhile, partner 2 completed as many Merkins as they could OYO. The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot). Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall. The partners swapped out for 3 rounds. Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working. Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover. See Announcements to support Darby at Convergence

We Did a Whole Lot

August 2, 2018/in Disney /QIC: Nemo
PAX: 187, Axe, Breach, Dumbo, Emeril, Lipstick, Mookie, Nemo, New Mexico, OCR, Pablo, Patch, Ramsey, Straight Cash, The Natural, Warbucks

Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot. Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2. To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2. To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2. Back to start for pickle pounder ICx12, x2. Key was to rest on a 10 count between sets. Did 2 laps. Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points. At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot. On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs. New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys. We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

Unofficial Official P2P F3 workout

August 1, 2018/in Pole to Pole /QIC: Emeril
PAX: Boy George, Brony, Dawgpound, Emeril, Lipstick, Natty Ice, Peak Week, Psi, Sassy, Straight Cash

Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms

Day 1 of OCR’s 5 Pack

July 30, 2018/in Paradise City /QIC: Emeril
PAX: 187, 3-Pete, 8 Bit, Axe, Breach, Dawgpound, Doc, Dumbo, Emeril, Foot Fault, Lipstick, Lucky Charms, M4L, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Squatter, Straight Cash, Yogurt

Pax of 22 making sweat angels at Paradise City

EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe

Shout outs: Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up

The Warmup

Quick warmup jog

½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,

The Workout:

Partner Dora

Balls to the wall/Partner Dips x3 rounds

Mary:

LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches

PRAYERS:

Crablegs, Double D

Announcements:
OCR working on a 5-pack this week.

Lipstick Virgin Q at the Farm

July 27, 2018/in Cletus /QIC: 187
PAX: 187, Axe, Brexit, Brony, Cowboy, Crosby, Doc, Forceps, Lipstick, Lucky Charms, Peeping Tom, Pikachu, Psi, Skidmark, Straight Cash, The Natural, UTI, Warbucks, WebEx, Yogurt

PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery. Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher. 1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top. After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6). Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17 “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend. Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better. Men need each other in the worst way and we tend to bottle things up and that leads to problems. If you know someone you could reach out to, do so today!

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