Warbucks – Page 34 – F3 South Wake

Dumpster Fire – For Real

October 19, 2018/in Disney /QIC: Nemo
PAX: 187, Brony, Buford, Darby, Dawgpound, Lab Rat, Moby, Nemo, OCR, Ramsey, Trickle, Warbucks

I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown. As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter. Then I noticed the fire. Warbucks had already called 911 and sirens in the distance was proof positive of the quick response. Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash. Side of the shelter was burning up and putting off some serious heat. It was really disappointing to see this and to think someone thought it was a good idea. We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers. Community leadership and setting a positive example are key to our strength.

EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.

Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x. On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins. Recover on the walk to start space, wash, rinse repeat 3x. On the jog to the small lot and partner up for 1 full lap on the wheel barrow. Switch as needed and keep it moving around the lot. Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer

Thanks for sticking with the modify on the fly this morning

Welcome FNG Trickle

Like a Virgin

October 18, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Dumbo, Emeril, Java, Lipstick, Lucky Charms, M4L, Nemo, OCR, Pablo, Pac-Man, Shredder, The Natural, UTI, Warbucks, Yogurt

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips; Group B did Plank, Right arm up, Left arm up; Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place. The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

U-turn “Fall is Here”

October 13, 2018/in U Turn /QIC: Banana Seat
PAX: Banana Seat, Banjo, Boy George, Dauber, Dawgpound, Emeril, Gump, M4L, Norm, Pablo, Patch, R22, Slide Rule, Warbucks

Warm Up: Dogpound led some Frankenstein’s, IW and HB’s

The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.

Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.

Great work gents. HSHM work is getting done.

TS Michael

October 11, 2018/in Disney /QIC: Nemo
PAX: 187, Big Blue, Breach, Brony, Buford, Crab Legs, Dawgpound, Deadbolt, Emeril, Lab Rat, Nemo, Pablo, Peak Week, Warbucks

On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.

EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop

Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.

Who’s Carey?

October 6, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Boy George, Dauber, Dawgpound, DoubleD, Emeril, Farva, Lipstick, Patch, Peeping Tom, R22, Skidmark, UTI, Warbucks, WebEx, Yogurt

In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Cletus BB

October 5, 2018/in Cletus /QIC: 187
PAX: 187, Banana Seat, Da Business, Doc, DoubleD, Dusty, Kid Cracker, Lipstick, Lucky Charms, Patch, Pumpkin Spice, The Natural, UTI, Warbucks, Yogurt

15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot. Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat. Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end. We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD, Clay, Crab Legs, Unspoken

More LBCs than Squats?

October 2, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Chips, Deadbolt, Dumbo, Fancy Feast, M4L, Peeping Tom, UTI, Warbucks

Warm Up:

Normal lap around parking lot and onto Sunset Lake Rd. We did karaoke up to the light while UTI took the crown on the new Cobra Sunrise Strava segment.

Circled up by the flag and did the following:

Moroccan Nightclubs IC x15

Imperial Walkers IC x15

Hillbillies IC x15

Frankenstein Kicks IC x15

The Workout:

Mosey over to the Urgent Care parking lot across Holly Springs Rd

Partnered up for Burp Back Mountain

Mosey over to the Dollar Tree drive thru

Partnered up for Chicken Peckers and People’s Chair

Done IC 30, 20, 10 – switching each time

Mosey over to parking lot by the Dry Cleaners

Partnered up for Dora (modified 1,2,3)

Partner 1 did lunges to the 2nd tree and back

Partner 2 did 50 merkins, 100 squats, and 150 LBCs

YHC didn’t realize that usually Pax do more squats than LBCs.

Mary:

Circled up and did the following:

Boat Canoe IC x10

Russian Hammer IC x10

Homer to Marge IC x15

Announcements:

South Wake Beer Mile 10/13 @ CBC

New shirt design coming for HSHM?

Carpex CSAUP date?
Prayer:

Crablegs

Orange Theory

September 29, 2018/in U Turn /QIC: Skidmark
PAX: Dauber, Dawgpound, DoubleD, Emeril, Lipstick, Norm, Oh Yeah, Pablo, Sassy, Shredder, Skidmark, Warbucks

“I’ll try yours if you try mine”

I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.

“I thought you were going to play duck duck goose”

Starbucks worker observing COT.

Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken

Merkin Count w/ Back Planks

September 27, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Deadbolt, Dumbo, Fancy Feast, Flanigan, Kid Cracker, Lipstick, Nemo, Pablo, Peeping Tom, Puddles, Straight Cash, Warbucks

EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast. Another Woodcreeker in the mix – we might need multiple clown cars one of these morning. We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe. SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings. Jogged over to next lot for SSH and arm stretches. YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout: On the jog to the big lot where we lined up and set a target about halfway across the lot. On my go, sprint to the other side. Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then everyone’s favorite, turned over for back planks. On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat. Went down to 4 and back up to 10. 8 sprints. Recover on the jog back to start lot, lined up bottom of hill. Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down. 8 merkins at bottom, back up for 6. You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints. Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing. YHC took us out in prayer

Better late than never

September 24, 2018/in Paradise City /QIC: Emeril
PAX: 187, Axe, Blue Hen, Breach, Brickhouse, Buford, Chips, Cowboy, Crosby, Dawgpound, Deadbolt, Doc, Draper, Emeril, Foghorn, Kid Cracker, Lipstick, Lucky Charms, M4L, Mortar, Pablo, Peak Week, Pikachu, Pumpkin Spice, Ramsey, Skidmark, Slingshot, UTI, Warbucks, WebEx

Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life. Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC. Can do teams. Oct 13^th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January. They’ll be working to restore the communities they live in. If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

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