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Turning Water Into Coffee

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PAX: Straight Cash, UTI

Warm Up:  This was more mental than physical.  Despite the sound of consistently louder and louder drops of water hitting the roof as my alarm went off at 5:30 AM, I got out of bed with my correctly set alarm (No mis-fire today Skidmark).  I proceeded through my pre-workout ritual which gave me a little time to sit and read a few articles on the best attire for a run in the rain.  Following said ritual, I pulled together the best of what my closet had to offer and went down stairs.  Checking-in with Straight Cash, who had DM’d me the night before, I re-confirmed his HC for a clowncar to AGS.  He got in the car and we both agreed this wasn’t smart but we committed.  If other PAX showed and committed as well, we were in it for the long haul.

The Workout:  We did expect to meet some hard core PAX at Womble.  Upon arrival at approx 6:29 the lot was empty.  We gave it the old 5 min. rule and in at 6:34 and about 30 secs we watched as a lonely car made its way over the speed bumps on Stinson.  The car passed Womble and we started talking game plan.  The rain was a solid “yellow” for the next hour on AccuWeather’s MinuteCast…  So the next debate was Starbucks or Duncan.

Mary:  We were reassured by Draper with our decision to go for coffee, he had also called off his Harris Lake run this morning due to the heavy rain.  At least we weren’t alone.  Straight Cash and I sat at Duncan and covered a broad spectrum of topics both F3 and personal.  The shop itself was pretty dead with the occasional customer strolling through.  There were some questionable cleaning practices in play on the AC intake as the manager or other employee sprayed some sort of aerosol upward onto/into the vent.  I hope it was on the up-and-up and they weren’t simply spray painting the vent cover white for appearances.  There was a definite spray paint smell…

Announcements:  Based on our own mumblechatter I’ll call out the following announcements…

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • Breathtaker up for grabs weekly at Cletus – Benefits charity, many ways to contribute either through auction, donation, and even getting others to sponsor you to carry the vest.
  • Convergence Lunch in RTP – Look for updates on the next one on the typical channels.
  • QSwap continues next week SW goes to Carpex.

Prayer:  Selfishly – please pray that Straight Cash and I don’t have some sort of lung-related issues from the DD fumes.

vvv  – Super creepy confirmation of whereabouts and timelines sponsored by Google – vvv

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

Catnip

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#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.

We Pickle Pound This Town

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Friday Fun Run

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QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Let me show you my remote collection

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Pax of 4 for the first 2019 rendition of Crazy Time. We omitted running this time to make it to Crazy Ivan EC for the pax joining the inaugural class of the Fritter Foundation.

Warm Up:

YHC did SSH x10 to start promptly at 0430.
The Workout:

Since it was wet we audibled form the playground to the lower picnic shelter.

x100 Upright rows on the benches

x200 Pickle Pounders

x300 Homer to Marge

Pax all did 10/20/30 and were off to Crazy Ivan EC by 0500

Who needs a Fritter?

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Lower than normal attendance this morning at the John, we are factoring in the Fritter Craze.  R4TJ may have to do a Bear Claw….

Warm Up: SSH x 20, Right over left and left over right hammy stretches, Phelps, Frankenstein’s x 10, Monkey Humpers x 10

The Workout: 5 Mile route from Ting to Womble and Womble out Bass Lake and back around to Ting

Announcements: Lot’s of things going on in South Wake, Q Swap, Breath-taker Auction, Workout Accountability tracker, Q Source- Shredder made a few nice comments around Q Source and we should all make it part of our routine to attend at least 1 a week or maybe even all 3 planned.  My favorite part about what he said this morning “We are really good at the Fitness, pretty good at Fellowship, but not so good at the Faith” Let’s use this opportunity and new year to get together as brothers and discuss our faith and what we truly need help with. Fitness is our main goals but deep down we are all holding something back, that we need brother-ship and faith to help us out with.

Prayer: Doug Stein, Crablegs, Boy George Son, Double D Father, All the unspoken.

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

The Last Sunday

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EC: Peeping Tom misunderstood the start time and got there a little early so he made lemonade, putting 2.5 miles on the board before we got started.  Nice work!

Warm Up: 5x Burpees (We had some folks show up a little late) and 20x Side Straddle Hops

The Workout:  We had two distance groups, one went for a 3 mile loop and the other a 6 mile loop.  We stuck together for the first 1.5 miles when Oyster and Lift Kit peeled off down Bass Lake Rd.  Peeping Tom and Nemo got out ahead of the 6 milers and inadvertently created a third group when they made a wrong turn.  Much like the Disney movie we found Nemo (and Peeping Tom) in then end.  (There is some sort of plot twist in here about Peeping Tom running off with Nemo… I’ll leave it alone… moving on!).  The planned 6 mile route was made to avoid the mud at Sugg and Bass Lake but YHC couldn’t resist the opportunity to catch that sunrise that Mookie hyped-up when passing over the reigns.  Fortunately, the mud was pretty tame and not much of an ordeal.  Unfortunately the weather this morning was cloudy and overcast so there was no sunrise to be seen.  Oh well, we went around the back entrance at Bass Lake, going down the hill and circling back to the greenway.  Through the Somerset Stream neighborhood and on through Womble.

There were modifications and circling back for the 6 all along the route so we all ended up with variations between 3 and 9 miles.  We had great support from Messi as he biked the 6 mile route with us.  Circling back and checking in on everyone.

https://labs.strava.com/flyby/viewer/#2044219786?c=dnrfwpgy&z=E&t=1SAAvA&a=ilHYeShf2HkMvNd5xUjYeehg13ntmdd5

Mary:  Is she in FiA?

Announcements:  Welcome FNG Lift Kit.  Oyster brought his father-in-law out for his first F3 experience.  He came to us from Colorado, we let him know that F3 is a nation-wide organization and told him to checkout the website.

Prayer: Prayers out for Doug Stein who got injured at the Heartbreak/Soul Crusher challenge the other day.  There is a sign-up genius out on the HSRC and “Try” club sites to support his family with meals.  He underwent surgery on both legs and his wife is nearly ready to give birth to their second child.  https://www.signupgenius.com/go/10c084dada923a13-meals1

Git your motor runnin’… Head out on the highway…

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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…