Tag Archive for: UTI

Let’s get to it… Slide Rule this one’s for you! ;)

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FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

Increase the banter ^^^ Turn down the Controversy v v v

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EC: Cupid, Redenbacher, Pikachu

FNGs: Not a friendly guy in sight…
Warm Up: 20 SSH, 10 Windmills, 10 Frankensteins, 5 Burpess (SOMEONE… WAS… LATE!)
The Workout:  We were celebrating so we brought out The Turkey!  5ish wonderful miles that bring you down our beloved Crossway.  A good time was had by all.  Especially our R4TJ first timers Cupid and LipSync.  This was also Cupid’s first time on Crossway (Gasp!)

Image result for gasp

Mary: I’m gonna miss her the most at R4TJ (Is this Mary? ^^^)

Announcements:

  • It was previously announced (I believe) but it was re-iterated that R4TJ has been extended to 1 hour to accommodate a min. 5 mile workout option.
  • COT has been brought to the beginning of the workout to silence the controversy.
    • Bonus – we arent sweaty and tired for announcements and prayers
    • Bonus – we get a headcount first for safety purposes
    • Bonus – we get to hear about planned modifications or the need to leave early
    • Bonus – If YHC takes us out you could actually touch him (not bonus?)
    • Bonus – I got to say Bonus like 7 times in this back blast (Annoying BackBlast Achievement!)
  • CELEBRATE!!! R4TJ has completed one full trip around the sun.
    • Although we know you all really want Lipstick and I to be R4TJ site Qs forever – with our witty banter and cunning ability to find new places to SH!T – we have decided to step down (The track plays: Awwwww)
    • Stepping up as R4TJ Site Q is our very own Redenbacher.  This guy has been accelerating all over the place and has become a fixture at R4TJ.  Lipstick and I said his name in unison as we thought about who should take over.  Welcome aboard big RED, we’ve got your desk all setup!!!

Image result for new management toilet office

  • Announcement, Announcements…
    • Carpex has a BRR run on Saturday.  If you can find your way to Kitty you might get some details
    • Banana Seat has a pop-up AO that involves paddle baords for Saturday as well

T-Claps (Recognition): Redenbacher!!!  Obvious reasons
Prayer:  Moment of Silence

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

Still hard a year later…

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PAX of 18 to celebrate YHC 1 year anniversary by revisiting his first F3 workout. One year ago today, Stark made his triumphant return to South Wake with an epic beatdown at Paradise City. YHC was an innocent victim merloting not once, but twice during the workout. An honor Midget likes to remind me of at least weekly, if not more often.

Thanks to all who came out to support me today. More importantly, thanks to the men of South Wake for the support, encouragement and accountability over the last year. Just showing up was one of the best things I’ve ever done. My life has changed because of and continues to be enriched by you HIM. Thanks to you all, especially 187 and Pablo for the headlock.

FNGs: None – its probably for the best.

EC: Cowboy, Lucky Charms, Dawgpound, Warbucks, Maybelline, Aquaman, Axe, Dahmer, Dumbo, WebEx (EC only)

Warm Up:Quick warmup jog
SSH x20, Windmills x10, Imperials Walkers x10, Hillbillies x10
½ mile jog with warmps – Good Mornings x10, Windmills x10, Fazio Arm Circles x10, Stretches

The Workout: 6 Cones were set up about 10 yards apart.  YHC instructed the PAX to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3) and partner wheelbarrow (round 4) to each cone and perform the exercise associated with that cone.

B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 20
L – Lunges – Cone 2 x10 – Total = 40
I – Imperial Walkers– Cone 3 x15 – Total = 60
M – Merkins– Cone 4 x20 – Total = 80
P – Plank Jacks– Cone 5 x25 – Total = 100
S – Squats– Cone 6 x30 – Total = 120

Mary: LBC’s x15, Low slow flutter x15, Homer to Marge x30

Prayer: Child injured in Fuquay this weekend. Coal Ash grandmother.

Original workout – https://f3southwake.com/2018/07/23/return-of-stark/
Thanks for the opportunity to lead you HIM. I’ll do better next time!

So… I borrowed this recipe from Emeril…

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ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

“Hey, What running club are you guys with?”….something something something…

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FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update.   Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Welcome White Claw and Duck Hunt

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Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

Is there a Big Dipper?

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EC: Redenbacher, Lipstick, Nemo, YHC

FNGs: Not today…

Warm Up:

The original plan was to endure the heat and do a simple out and back from R4TJ headquarters to TBD headquarters, see if we could do a fly-by and see some of those PAX out to be DETERMINED.  Slap some hands, some asses, and bring it back to R4TJ HQ for COT.  Then, even before we could start warm-up, I locked eyes with DawgPound and he was giving me those big puppy dawg eyes.  He wanted to run The Little Dipper…  How can I say no!?  There was some backlash in the ranks “Who’s the Q?”  I answered “Well, I am!” and justified that it’s running and I want to make sure that R4TJ is catering to the needs of it’s VIPs (which is anyone that shows up and has a voice – extra VIP status for ‘The DawgPound’ because is has a THE in his name).  Had he requested that we all start doing Merkins for the duration of the workout, I would have said “Dawwwgggg, Please!” but he only suggested a slight detour on our return route and we probably netted a bit more mileage which MADE US STRONGER!!!  But, I digress…

Frankensteins, Daisy Pickers, High Knees, Butt Kickers were our warm-up moves.  The last two were in motion towards the stop sign off the main drag into Ting near the construction.  We began the run from the sign.

The Workout:

A RUN!  It really shouldn’t surprise anyone, R4TJ is listed as a RUNNING AO on our website.  Not listed on our website is that we typically run for something closer to an hour end-to-end at R4TJ.  Lipstick and I will need to call on our resident web heads to fix that.  We’ve been living a lie…

We ran The Little Dipper for THE DawgPound as previously discussed.  It’s named for it’s shape, see this backblast for reference.  187 was fast to ask about the Big Dipper…  We simply don’t have one here in South Wake.  Maybe it’s because Holly Springs isn’t very big? Or perhaps we discovered the Big Dipper but called it the Little Dipper because we were hoping for more from a Dipper?…  Not sure…  Curious… Fascinating… Intriguing….  Dodo Birds?  OH, YEAH!  So we were running and it was really hot and steamy out this morning.  I don’t know about the rest of the PAX but it was a struggle today for YHC.  I managed to get back to HQ clocking in just over 5 miles (even with the slight short-cut down the stairs instead of going all the way to the light at Ting).

It is important to note that we had 2 visitors this morning

– Peeping Tom of Carpex was out.  Still a little bloody and bruised in places but getting out in the gloom from some walking and light running where his injuries would allow.

– Borland from Raleigh was present and accounted for as well.  Glad to have him out and in my corner to maintain order at the AO this morning.  Be glad some of you were counted, nuf said.

Mary:  Big Mary or little Mary?  Do not tell Big Mary, I called her Big…  It never goes well…

Announcements:

-Sasquatch CSAUP 7/27 – Hit up Owais for details, check your Social Media accounts

-Still needs for this weekend to support Meg’s Smile – check with Sliderule

T-Claps (Recognition):

-Midget for helping bring everyone together this morning (through the power of his High School self) but also every other day of the week.  He is always our spirited mascot/ambassador, EHing guys on the runs through town at many of our AOs and keeping the rest of the nation aware of what we are doing here in South Wake.

-Sliderule is killing the target for Meg’s Smile charity this month with everyone’s help of course 🙂

Prayer:

-Crablegs – Great work out there on behalf of ALS, hope you are enjoying your travels and stay safe.

-Double D – Your family is in our prayers following your father’s passing.

-Our BRR 6-man, stay well men and God speed.  Take care of yourselves and each other as you continue your training.

-Emeril’s Dad – recovering from surgery

-Friend of YHCs son Corbin, still in a coma after a dry drowning event.  He did come off of the ventilator and is breathing on his own.

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt