FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna
YHC arrived a few minutes early to set-up. A quick mosey to the loading dock and filled up buckets with rocks for later and returned to find Axe. 187 shows up and we’re off for EC. 187 said he was going to push his pace on the EC route and off he went. Axe and I saw him back at the flag where he was showing off his shiny crown to Pikachu. 0530 hit and YHC gave a quick disclaimer for FNG Matt and we were off. YHC misspoke during the disclaimer and told him to modify and not hurt us. Turns out this was accurate as he is a martial arts instructor in his spare time.
EC: 187, Axe, Warbucks
FNGs: Welcome FNG Who Dat
Warm Up:
A 10 foot mosey and circled up for:
SSHx25 IC
Imperial walkers x10 IC
Hillbillies x10 IC
Windmill x10 IC
Squats x10 OMD
The Workout:
Mosey to bank lot
Thang 1:
ATMs
Alternating shoulder taps x10
Tempo Merkins x10
Merkins x10
Lap around bank.
2 rounds were done and shoulders were burning, so we mosey’d over to the loading dock.
Thang 2:
Bucket BOMBS
PAX split into 2 groups (3 and 4).
Group 1 grabbed a heavy rock filled bucket and carried it around Jiffy Lube while Group 2 worked through BOMBS exercises. We started at 10 for round 1, decreasing 1 rep each round down to 5.
Burpees
Overhead claps
Mtn climbers
Big boy sit-ups
Squats
Rocks were returned and we headed to the guardrail behind JL.
Thang 3:
Buckets of fun
Staying in groups, Group 1 does AMRAP of exercise while Group 2 carried a bucket in front with straight arms around jiffy lube / flapjack until done.
Round 1 dips
Round 2 homer to marge
Round 3 pickle pounders
Mary:
6 inch hold for the 6 and while Deadbolt and Potts talked trucks. DB really likes how the Toyota back glass rolls all the way down… Now for Mary.
LSF x20
LBC x20
Homer to marge x20 + R/L until time
Announcements:
SW Frosty CSAUP on 12/7, F3 SW Christmas party 12/14 – location TBD (not Womble), Potts VQ at TBD tomorrow, 13.1 mile insomnia EC prior to U-Turn Saturday, 0330 launch – PIkachu and Mookie are responsible for this…
T-Claps (Recognition):
Potts for his VQ tomorrow. Get out and support him!
187 for the Cobra EC crown. That dude is fast!
Prayer:
Shredder, plane crash in Umstead
YHC took us out
17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.
7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.
Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.
FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.
3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.
1 time down 7 SSH, return to start 7 SSH (not done in Cadence)
Next time 7 SSH, 7 squats
3rd round 7 SSH, 7 squats, 7 Lunges
4th time 7 SSH, 7 squats, 7 lunges, 7 merkins
5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks
6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s
7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers
Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together
2 groups of Indian runs back around the complex to the start.
Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.
YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.
Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.
The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.
T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.
Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.
BS Out!
It was a brisk morning rolling into TigerBlood with a good crowd ready to get after it. After a quick check for FNG’s the PAX were off to get things under way.
FNGs: nope
Warm Up:
Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way. The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20. Mosey behind the schools making our way to the far parking lot next to the elementary school.
The Workout:
War
The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot. The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…
Each group had half a deck of cards. One person from each group took turns pulling a card.
Round 1:
The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number. Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete. Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war. Peak Week just lost and the penalty was 10 burpees for his team.
Round 2:
Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card. One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.
With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back to the parking lot for Mary.
Mary:
Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.
Announcements:
SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January. He also mentioned starting a small group bible study in the new year. More details to follow.
Prayer:
Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.
It is always good to get out and lead the group. Watch out for the Joker in the future.
EC: Nemo, Redenbacher, UTI
FNGs: Not today.
Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.
The Workout:
We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.
3 Mile Route:
5 Mile Route:
Mary: Still MIA.
Announcements: Check Slack and Facebook.
T-Claps (Recognition): All PAX for showing up in the rain to get some miles in. Good work men.
Prayer: Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.
YHC took us out. Always an honor to lead.
Today was brought to you by the numbers 4 & 1.
FNGs: Scared em all away.
EC: Warbucks, Emeril, 187, Dawgpound, ShamWow! (UTI ran a +2 mile route from his house to the AO)
Warm Up: Mosey around the HT Lot – Remember the route… Back to the flag, circle up. Let the Mumblechatter begin… SSH x50 (we would have stopped at 41, but that was too obvious, plus UTI and Warbucks clearly had their Wheaties this morning…). Seal Claps x10, Overhead x10, Sir Fazio x10, Seal Claps x10, Overhead x10, The entire warm up cadence was basically inaudible with the excessive mumblechatter and 41’s thrown in versus the running counts. Not to mention YHC took a rash of shit from just about everyone. Love you guys. It truly is an honor to lead.
The Workout: Two lines of 5 formed for the Bataan Death March Indian Run. Two laps around the AO with 1 PAX dropping for 5x diamond merkins and catching all the way up to the front on lap 1. Lap 2 x10. Back to the Flag, circle up SSH x41, Seal Claps x10, Overhead x10.
Mosey to the back lot. PAX split again into two lines of 5. 1 line on the wall, other line in front. Something like this:
Round 1 – BTTW/SSH x41 IC switch.
Round 2 – Wall Sit/Smurf Jacks x41 IC, switch.
Round 3 – BTTW/SSH x41, switch
Circle up for a short Plankorama x10: Peter Parkers, Left arm/Right arm Up, Standard Merkins
Mosey down to the dark side of HS…(The greenway behind HT and the retaining wall) – Two groups of 5 again:
Round 1 – BTTW/Diamond Merkins with a 41 count, switch
Round 2 – Wall Sit/Standard Merkins 41 count, switch
Mosey back to the flag to find Mary.
Also, if you ever wonder why I bring so many SSH’s into my Q… https://www.fitandme.com/benefits-of-jumping-jacks/
Mary: Even Harris Teeter’s “Associate #128 was calling security about the verbal hazing going on. Overhead announcement: “Security has been alerted, something something something”, On with the show: 41 WWII, 41 Freddy Mercury, 41 LBC, Have a nice day!
Announcements: Basically a bunch of vague announcements. Maybe there is a Holiday party at some point, Maybe there is a CSAUP? Happy Birthday today to Quiver’s wife (that was about the only thing definitive). Join me on Thursday for my actual B-Day Q at Disney…
T-Claps (Recognition): UTI for his out and back from home.
Prayer: YHC took us out
YHC preblasted the night before to warn PAX that today would be a high tempo style bootcamp with around 3 miles of running. I don’t know if it was that, a little Q sheet discrepancy, or a combination of both, that led to a typical PC workout to have lower than expected numbers. There was no flag, no site Qs, and no PAX from Woodcreek 🙁
3 Mile EC was done by Warbucks, Maybelline, and YHC.
2 Mile EC was done by Dawgpound, Buford and Cowboy.
FNGs: none
Warm Up: Mosey up the ramp to the top by the ticket counter. Circle up for the following:
Good Mornings ICx10
Frankenstein Leg Kicks ICx10
Seal Claps ICx10
The Workout: Partner up based on speed. Partners started running in opposite directions until they met up. When they did meet, 5 pattie cake merkins were performed. Then turn back and run in the opposite direction until meeting up again with said partner. This was done until there was a total of 10 meetings. Some of the PAX that finished early did a few core style exercises near the ticket counter area until the 6 arrived.
Mosey down the ramp and over to the tunnel. Partner 1 did BTTW while Partner 2 ran to the end of the path and back, flapjack. Then People’s Chair was performed while the other partner ran to the end of the path and back, flapjack. Mosey over to the basketball court / “virtual flag” area.
Mary: Circle up at the basketball court. Each PAX called out a 10 count exercise. Except for Lucky Charms who called 5 Burpees OYO which led YHC to conclude with 10 Turkish Getups OYO.
Announcements: We are about a month out from HSHM. This was most likely YHC’s final Q in South Wake.
T-Claps (Recognition): Maybelline getting faster and stronger post injury
Prayer: Unspoken, YHC took us out
Truly an honor to lead – thanks guys for coming!
YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Emeril headed toward Disney. I rolled down the window to try and convince him to follow me to Tiger Blood, but he wasn’t playing any games. He was ready to run the Disney PAX to death. As I pull into the lot at 0507, I see the EC crowd of Axe, 187, Bernie, and Lipstick just leaving , so I quickly grab my tracer and try to catch them. After a brisk half-mile sprint, I catch them as they missed turn for Gable Ridge. Bernie and Lipstick had other plans, so 187, Axe, and YHC turn back to get on track. Just before getting to Holly Springs Rd, we picked up a friendly Pokemon who surprised us when he said he was only on mile 2, not 20. So we headed back to Holly Ridge just in time to see Coal Ash swerving around trying to find the entrance to Tiger Blood. Slaughter and the 12 Oaks clown car roll up and at 0530, we’re ready to roll.
EC:
FNGs: None, the heard Emeril was Q’ing at Disney
Warm Up:
Mosey to back parking lot for:
SSH x20, The goofball x20, daisy pickers x10, mountain climbers x20, moroccan night clubs x10, seal claps x10
Mosey over near the basketball courts.
The Workout:
Thang 1 – Double 7’s
We started out with 7’s from the playground to the parking lot gate. YHC called scorpion dry docks at the playground and pistol squats, 1 each leg. Flanigan suggested we do 1 on each leg for dry docks as well, hence the double 7’s.
Thang 2 – Shoot around
Over to the basketball court to see what kind of ballers made it out to Tiger Blood. PAX lined up and did an exercise called by YHC while PAX took turns taking a shot. We began by doing 1 burpee for a miss and adding 1 after each miss. This turned out to be a terrible idea with this group. After missing the 6 or the first 7 shots, YHC decided we’d wait until the end of each round to do penalty burpees. The terrible shooting continued for 5 rounds and quite a few burpees done after each round. We had a round of horrible dunks, 3 pointers, and free throws.
Exercises done: plank hold, squat hold, plank jacks, SSH, Al Gore’s, and lots of penalty burpees.
Mosey over to the long parking lot.
Thang 3 – Merkin Shuffle + Guantanamo’s
PAX partnered up for Merkin shuffle (5 shuffle steps + increasing pattycake merkins). YHC didn’t do a good job on explaining the proper count for pattycake merkins (2 merkins = 1 count). We struggled through the count until we hit the 1st island.
We then switched to Guantanamo’s until the 2nd island, then back to merkin shuffle. YHC tried counting left, right = 1, but PAX didn’t get that either, even cadence counting didn’t work. As this fell apart, we switched back to Guantanamo’s to the 3rd island.
A sprint back to grab the basketball then mosey back to the start for Mary.
Mary:
As noted in the pre-blast, we did some spelling. PAX held a 6 inch hold and spelled the alphabet (capital letters) with both feet together. This was so much fun at Purple Cobra Tuesday, that YHC brought it back out.
Just after our spelling lesson, Bernie and Lipstick showed back up for a little Mary and CoT.
LBCs x20
Hello Dolly x20
Homer to marge x20 x10 right/x10 left
American Hammers x20
Announcements:
Picnic this weekend, Neuse River trail run Saturday (see Pikachu for details)
T-Claps (Recognition):
To all the PAX who showed up today and were unashamed to show off their terrible shooting skills.
Prayer:
Praise for Shredder’s return to the gloom, Bernie’s family, classmate’s mother who passed unexpectedly
YHC took us out.
FNGs: none
Warm Up: Moseyed over to the Planet Fitness parking lot for Good Mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies for 10 count. Did some 10 second stretching for the quadriceps and hamstrings.
The Workout: Lungapalooza commenced with forward lunges to various parking lot islands stopping to do standard merkins 10,20,and 30 reps. We then did reverse lunges back to starting point doing wide Merkins 10 each pit stop. Next we did sided lunges with squat with diamond merkins 10 reps each pit stop. Finally, we went back working the other side doing 10 standard merkins at each pit stop.
Pax then headed over to a curb to do 2 sets of 25 calf raises, moseyed over to the rock pile behind HT and did 21’s curls for the girls 2sets, straight arm front and side raises 15 reps for 2 sets.
We then moseyed over to in front of HT and grabbed a bench to do 2 sets of 25 reps of dips.
Mary: Popcorn Mary with various abs exercises with the Alphabet being the killer!
Announcements: Upcoming SW picnic.
T-Claps (Recognition): Promise Ring for waking up early to drive from Campbell to post!
Prayer: Warbuck’s wife’s grandmother and unspoken prayers