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I thought that was FedEx

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Chilly, windy Monday mornings always brings out the best in people: great workouts, great mumble chatter, great fellowship. Nice to see a consistent showing at PC as 13 strong ventured out to let FML take the Q. We make this promise, you will get a variety.

EC Bells: Dawg and Emeril
EC Running: UTI, Lipstick, Skidmark
Commute: Pikachu

FNGs: One new member to F3 moseyed across the street to join rather than making the commute to Garner. Welcome Brah. Good thing he didn’t tell us he joined slack with a fake name or this could have been ugly. Someone pointed out a slight resemblance to FedEx.
Warm Up: Lipstick ran us up the ramp for some SSH, Imperial Walkers, and Hillbillies. Down the ramp for burpees for sleepy Kat and Frankensteins.
The Workout: Lipstick with the first Q who took us on a 5 minute mosey to the entrance to Oak Hall. The first one. BUT depending on you point of reference that could easily change. Regardless we had to run up there in 5 minutes and back in 3:45. Valiant effort.

Pikachu with part Deux. Suicides on the ramp. 3 star jumps at the bottom and Monkey Humpers at the light post. Add 3 humpers at each light post to get you to 39 humpers of monkees.

Mary: Skidmark at the rear. 3 man indian run to the courts for about 7 minutes of plank hold for varying exercises. Forgot Dumbo hurt his shoulder so he exercised his abs from his back. Lots of guys on their knees at this point. Guess they were all sucking…wind

Announcements: 2nd F leadership, 3rd F looking for more guys to join the committee
T-Claps (Recognition): FNG, Bondo is 60 and getting after it.
Prayer: Fanny’s wife, 187 and Tracey, Holiday goods and bads

Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for

I’ll take an order of hills hold the lights

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FNGs: Nope!
Warm Up: Nada – we had 6 miles to cover
The Workout: An attempted route to see Christmas lights.

https://connect.garmin.com/modern/course/47106280

Sadly they were very lacking. So we ended up with an order of hills hold the lights.

Slight miscommunication on the way back when a Cayman audible was called – good moral to do more picking up of the six when going through neighborhoods where there are lots of side streets.

Mary:

There was no appetite for Mary in ~35F rain.
Announcements:

Christmas party.
T-Claps (Recognition):

Laettner is still crushing it!
Prayer:

Tracy, Full House’s extended family, Fanny Pack’s M

I Can’t See, but I Can Smell!

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A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

Paradise City Fitness Test 12/14/2020

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Well the last fitness test for what is 2020. What a year and what a rainy day to push yourself. I good showing considering the rain. Missed a couple of Pax, but I understand how this year has been.

EC: UTI, FullHouse
FNGs:Nope
Warm Up:

Side Straddle Hop
Quick lap so everyone saw the lap for the test.

I skipped doing more warmup. I remember being pushed for time after the challenge. Though this time we had to much extra time. I learned something today.

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points. The test last for 30 minutes

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results

Mary:f

Sir Emeril lead us in some fantastic stretching.
Announcements:

Christmas Party Thursday

T-Claps (Recognition):

Pablo for leading the Pax
All men that were present to see where they stand
UTI and Shamwow for decorating the Christmas Tree

Prayer:
187’s Wife Tracy
Fanny Pack’s Wife
Igna Cher’s Mother. Quiver did I get those names right?

Veterans Day Dragon Route

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YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end.  YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.

FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues.  Our Veterans and Nation.  Let us not waste the health, life, and blessings we are given.  Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!

Hard

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The workout at Tiger Blood never disappoints. There is always a first of something (congrats Full House) and for a brief moment the mumble chatter is excellent. Then the running starts and the mumble chatter dissipates. The workout this morning was brought to you by Prefontaine who thought it a great idea to run 3 miles in 200m increments of 30 and 40 seconds. For those of you that suck at Math that is 4:00m/mile pace and 5:20m/mile. Well we gave it the old college try to math 30/40 but Olympians we are not so we settled for our 5k pace for 200m followed by a pace 80 s/mile slower. For YHC that was 6:27/7:47.

FNGs: I wish
Warm Up: About a mile with some dynamic stretching. Plus a fence hop.
The Workout: 2 miles at paces described earlier, 400m recovery, 1 mile at paces above.
Mary: Static stretching with the varying levels of flexibility were on display. Work on that.
Announcements: HSHM 11/14@0700, Frosty details coming soon but appears to be a ruck. Guys get your weight below 150 so you only have to ruck 20lbs. Upcoming Ted Talk with Breach about how you are a badass in combat and compassionate and giving at home. Murph at Thunder next Wednesday for Veterans Day.
T-Claps (Recognition):
Prayer: 187 and Family, Lipstick, Noah’s Arc, Mr. Terrific

YHC took us out.

Full House for lone EC, McNugget with a Dumbo impression

Great 2ndF Dawg and thanks for showing up too.

So You’re Saying You Were All Just Standing There?

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It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…

FNG’s: Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them.  Between each round was a 15 ct. IC LSF as we waited for the six.

Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!

Cram it up your cramhole, La Fleur!

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In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers

Where’s Cupid!?

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This morning, Men assembled for what was promised to be a no burpee beatdown.  But alas, our Q never showed.  There were many imitators…  It’s amazing how many tiny cars are out at 5:30, especially in the Teeter parking lot…  Even without our leader, the show must go on!

EC: ShamWow! 187

FNGs: No

Warm Up:  by ShamWow!

SSH, Smurf Jacks, Bent Overhead Claps, Overhead Claps, Seal Claps, Frankensteins, other stuff ShamWow told us to do…

The Workout:

POTS’s Contribution

  • Mozy to the GCF parking Lot
  • Partner Up for a DORA – 100 Merkins, 200 LBCs, 300 Squats switching off with a partner that runs around the Jiffy Lube

UTI’s Contribution

  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™

ShamWow!’s Contribution

  • Mozy to the damp dumpster wall behind the Teeter
  • Half the group on the wall for People’s Chair
  • Other Half completes 20 Shoulder Taps
  • And… Switch
  • Mozy back for Mary

Mary:  by ShamWow! – Box Cutters, Homer to Marge, Pickle Pounders… other stuff ShamWow told us to do…

Announcements:

Tuesday Oct 27th at 8PM – TEDTalk a week from Tuesday with Tetanus

T-Claps (Recognition):  Great work this morning men!  Good to see Walter White out with us again.

Prayer:

  • Prayers for 187’s wife, awaiting some results on a medical test
  • ShamWow’s wife, will have a procedure next month