Warbucks – Page 29 – F3 South Wake

Rest up now ya hear

March 5, 2019/in Purple Cobra /QIC: Warbucks
PAX: 187, Aquaman, Crosby, Dahmer, Dumbo, Emeril, Gumby, Lucky Charms, M4L, Maybelline, Mookie, Pablo, ShamWow!, Skidmark, Straight Cash, Trickle, Warbucks

It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.

EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer

Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree

Standard warm up lap

Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC

YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.

The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.

Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins

Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.

It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.

YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose

Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link. Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.

Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken

YHC took us out.

Little Squirts

March 2, 2019/in Southwake Dads /QIC: Emeril
PAX: 16-bit, 3rd Down, 4th Down, Aho, Beater, Blue Hen, Bubba, Buford, Candyland, Cartwheel, Charzar, Cowboy, Crayola, Cupid, Dovetail, Dumbo, Dusty, Emeril, Enforcer, FedEx, Flanigan, Foul Ball, Gig, Gump, Hard Hat, Heatwave, Hightower, Julius, LED, Linedrive, M4L, Moby, Mulan, Pablo, Potter, Q*Bert, Rainmaker, Redenbacher, Roger Roger, Rudy, Shimmer, Short Pole, Shortstop, Shut In, Sketch, Skidmark, Slam Dunk, Slide Rule, Slider, Slow Pitch, Sonic, Speed Racer, Spidey, Stealth, Storm, Swish, The Eagle, Thunder, Tyson, UTI, Warbucks, Whodini, Wingman, Yellow Card, Yogurt, Yosef, Zookeeper, Zumba

8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.

Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins

Mary:

LBC’s, Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Taper Mode Edition

March 2, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Beater, Boy George, Cowboy, Dauber, Dovetail, Dumbo, Emeril, Full House, Gump, H1N1, LED, Maybelline, Pablo, R22, Short Pole, Skidmark, Slide Rule, Warbucks

Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.

Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.

What the Fog?

February 28, 2019/in Disney /QIC: Foghorn
PAX: 187, Breach, Buford, Crab Legs, Dawgpound, Deadbolt, Dumbo, Emeril, Foghorn, Glass Jaw, Maybelline, Nemo, Pablo, Rainmaker, Rut, Shooter, Spanx, Tube Socks, UTI, Warbucks, Wiggly

Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx.

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings.

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins.

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for fitness and fellowship.

Friendly New Site Q

February 26, 2019/in Purple Cobra /QIC: Warbucks
PAX: Banana Seat, Chips, Coal Ash, Dawgpound, Doc, Dumbo, Emeril, Foghorn, M4L, Maybelline, Mookie, Motor Boatin', Nemo, Pablo, Pac-Man, Particle Board, Puddles, Rainmaker, Rut, ShamWow!, Shooter, Warbucks

This morning marks a new era in the brief history at Purple Cobra. YHC took over as site Q following Peeping Tom’s reign of terror. PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run. T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

Everyone at Starbucks is Miserable

February 23, 2019/in U Turn /QIC: Skidmark
PAX: 187, Cowboy, Dovetail, Full House, Lipstick, Maybelline, Psi, ShamWow!, Skidmark, Warbucks

10 Pax scratched and clawed and dragged themselves from the fartsack to run in what one may call less than favorable conditions. Upon returning Pax were greated by shredder.

Warm Up: 10 squats, 10 cc side to side leg swings, 10 cc front to back leg swings
The Workout: varying distances from 5 to 12 miles.
Mary: coffee
Announcements: pikachu needs to add to the weekly announcements that its raining.
Prayer: family that lost 8th grade to the flu, full house’s dad

What is the abyss?

February 21, 2019/in Disney /QIC: Pablo
PAX: 187, Deadbolt, Emeril, Full House, Motor Boatin', Pablo, Warbucks

PAX of 5 for EC and 7 for the main event were not intimidated by the early morning thunder storms and decided to swallow the DRP and show their commitment to accelerate Fitness, Fellowship, and Faith. During the extra credit, the Q was having a difficult time deciding how he wanted to sharpen his fellow PAX. He had a few different exercise routines to choose from and it wasn’t until Motor Boatin’ asked “What is the Abyss?” that the Q felt obligated to educate him on the landscape of Disney.

EC: Warbucks, Full House, Emeril, Deadbolt, and Pablo

Notable Absences: Midget4Life and Dumbo

Warm Up: Jog around the soccer field, circled up for SSH IC x 20, IW and HB IC x15, Fazio Arm Circles IC 10 forward- 10 back, seal claps IC x 10
The Workout: The PAX lined up for an indian run that led them on a long scenic route to the abyss. A pit stop was taken half way to do 20 squats and 10 merkins which allowed all PAX to catch up. After arriving at the Abyss, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 LBC, 300 squats). Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down). After the Dora, PAX moseyed to the park where we completed 2 rounds of Erkins, Derkins, and Dips x10 reps each. PAX then did BTTW x 30 count and then headed to the flag for Mary
Mary: Plank-o-rama: Chilcutt Pickle Pounders IC x10, Box Cutters IC x10, LSF IC x10, WWII IC x10, 1 legged Homer to Marge 5 on each side, Hello Dolly IC x10, Freddy Mercury IC x10, Nipplers IC x10, Have a nice day
Announcements: Deadbolt is looking for PAX to help out at the F3 table at Hope Church event, check Slack and FB
Prayer: Full House’s father is dealing with a GI bleed and friend of his daughter is critically ill with the flu, crablegs, shredder, moby’s dad, all dealing with illness, and all unspoken prayers

So Long But Not Goodbye

February 19, 2019/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Banana Seat, Chips, Crosby, Deadbolt, Dumbo, Emeril, Lipstick, Lucky Charms, Mookie, Motor Boatin', Nemo, Pablo, Peeping Tom, Redenbacher, ShamWow!, Shooter, Skidmark, Straight Cash, UTI, Warbucks

Awesome turnout for YHC’s last time as Site Q at Purple Cobra. New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis. Carpex isn’t that far.

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout: Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs. Each partner did their reps and we decreased each set by 2 until we both completed everything.

Mosey over to a new hill that YHC found over next to the new Planet Fitness. We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think? Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday? Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer: DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Valentine’s Day 11’s massacre

February 14, 2019/in Disney /QIC: Pablo
PAX: Banana Seat, Blue Hen, Boogie, Breach, Chips, Coal Ash, Emeril, Foghorn, Glass Jaw, Lipstick, Lucky Charms, Moby, Motor Boatin', Nemo, Pablo, Particle Board, Peak Week, Peeping Tom, Pikachu, Pumpkin Spice, Ramsey, Shooter, Slide Rule, Straight Cash, The Natural, Warbucks, Wiggly, Yogurt

PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter. #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field. Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance. 2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive. PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top. PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Roses are red, Dora’s fun too

February 12, 2019/in Purple Cobra /QIC: Warbucks
PAX: Boogie, Deadbolt, Emeril, Motor Boatin', Peeping Tom, Redenbacher, Shooter, Warbucks

After a pre-blast poem and the disclaimer of running, PAX of 8 got stronger this morning at Purple Cobra. YHC led a Dora style beatdown to keep everyone warm on this cool raining morning.

EC: Emeril, Warbucks

Warm Up:

Warm up lap around the gas station and circled up for:
SSH x30 IC
Good morning x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Moroccan Nightclub x15 IC

The Workout:
Broke into 2 groups of 4 for an Indian run behind Harris Teeter and over to the back of Planet Fitness parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of parking lot and back until all exercises were completed. YHC couldn’t remember star jumps, so PAX got a short break before the pain began. Dora (shapes edition) consisted of:
100 diamond merkins
200 star jumps
300 Sir Fazio arm circles

Quick feet on the curbs and mosey back to start for Mary.

Mary:
Plank-o-rama for the 6.
When YHC called PAX to their 6, mumble chatter broke out about staying dry until Mary…
American hammer x15 IC
Dying cockroach x15 IC
LBCs x15 IC
In-and-outs x10 IC
Heart cutters x10 IC
Homer to Marge x10
Pickle Pounders x10 IC

With a few minutes remaining, YHC led some yoga stretches to loosen up legs.
Downward dog , runner’s pose, and pigeon pose.

Announcements:
See social media for Pikachu’s announcements
Fritter challenge starts tomorrow at Possum Trot
F3 Raleigh CSAUP – The Mule on March 9th for those not running Wrightsville
Deadbolt reminded us of a great quote from Kid Cracker for this rainy morning (link). “Motivation is the drug of choice for those that are uncommitted.”

Prayer:
Quick recovery for Shredder’s knee.
Marriages of PAX, some struggling.
Praise for Carpex brother Swag’s M. Successful breast cancer surgery yesterday.

YHC took us out.

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