FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691
Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken
FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!
I thought it was just going to be Full House and I posting this morning because he threw out the only HC on Slack. Wild Turkey also commented he would try to make it. With BRR only 2 weeks over, 4PAX showing to U-Turn the day prior, cooler weather this morning, and the fact that it was a Sunday, I didn’t expect more than a couple guys including myself. Full House and I went out for some EC prior to the ME and when we came rolling in and I saw more than a few PAX it made my morning.
FNGs: none
Warm Up: quick mosey, 10x windmills, 10x daisy pickers, 10x Frankensteins, 25-30x OYO Merkins
The Workout: Exit Womble, L on Stinson, R on Grigsby, L on W Elm, crossover Main St. and stay on Elm, L on Ballentine, R on Saranac Ridge, L on Onondaga Ct., follow the sidewalk on Onondaga to a hidden connector that will put you behind a daycare center on Earnie Lane, head straight on Earnie Lane, R on Holly Springs Rd, L on Tullich Way, L on Stonehedge Ct, L on Oakhall Dr, crossover Main St and stay straight on Crossway Ln, R on Skymont, L on Rhamkatte, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, L on Stinson, and back to Womble for just under 6mi.
Mary: no time
Announcements: Holly Springs Half in November, Fanny Pack 7 Pack of Q’s this week to celebrate his 42nd bday, 2nd F opportunities for 3-Alarm (Yogurt sending out details soon)
T-Claps (Recognition): 8 strong coming out on a Sunday at 6am to get in some miles
Prayer: quick recovery of 3-Alarm, those battling COVID-19, sickness, mental health issues, addiction, quick recovery of Aquaman’s knee, prayers for all the unknown
PAX: Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody
FNGs: None
EC: Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi. Nice.
Warm Up: Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles. I forgot to do a count-o-rama.
The Workout: Selfish is as selfish does. My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body. As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.
Start with some 11’s up and down Center St. Merkins at the bottom of the hill, squats at top. Wild Turkey rolled in late and joined us about 3 rounds in.
I invited a delivery driver to join us as we ran past him. He did not join us.
Mosey to the rock pile for medium/large-ish selections. Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think. Mosey to starting parking lot, 25 standard merkins. Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.
Woody chased a cyclist to the traffic circle. Did not catch him.
Mary: With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary. No time for more, just the tip. Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars. Heavenly.
Announcements: Holly Fest volunteer/F3 marketing opportunity coming up. No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer: Ricoh Suave’s friend – father/son team both on ventilators with China Flu. Gave thanks for another day, another gift.
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen
Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didn’t expect was to video myself speaking those words on Davis’ behalf and then sending the video to him for review. Since then, I’ve delivered Davis’ speech every time we have new runners at SouthWake’s best AO (certainly the most joyful). And I’ve embellished it each time with Davis’ approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained all—especially @3-Alarm, with his firsthand account of Fartsacking.
After these standard announcements and a count-off of 12, then 13 with Cupid’s late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.
For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pants—the big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.
We also swung by Charlie’s house. Earlier in August, we picked up FNG Charlie—an avid BMX’er and MTB’er, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little ol’ Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!
Several runners rotated in to push Davis—Emeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.
Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the house—Maybelline to hop in the car to pick up his son and me to help splash.
Pikachu ran Davis back and forth through the sprinkler. Cancun’s 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a “truck.” Wild Turkey soaked Davis’ hat and placed it on Davis’ head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!
Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi
FNGs: No
Warm Up: Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout: EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way. ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.
A little back blast background. A distress call went out the day prior asking for someone to take the Q. I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to. Get over yourself, Woody. Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest. Well, I was right on all points. Time crunch stress, check. Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare). I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment. But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.
Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check. Stupid brain.
So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q. A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show. Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.
Mary: I don’t think so. Just a bit of stretching for the legs, IIRC.
Announcements: Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer: Full House’s mom scheduled for knee surgery.
Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness. Keep coming back, get a little better every time.
EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:
https://onthegomap.com/s/2dbcgteq
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there. Unspoiled, untamed, virgin, pristine, pure… To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls. This is pristine new property and technically under different ownership than the parking deck, etc… Let’s give it a go and see if any complaints come to pass. For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher… As I sat on my couch Sunday night thinking through my next morning. The purity of that scene crept in – “well let’s check the Q sheet.”, I thought. “Ha HA!”, I exclaimed scaring the M and the dog. Then I thought. Let’s do this!
EC: Wild Turkey (5mi), Red and UTI (2mi)
FNGs: nuh uh
Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca
The Workout:
Mary:
Announcements: Slack-o-verse has your answers
T-Claps (Recognition): The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.
Prayer: Prayers for those in the North West as the heat wave keeps burning.
Now that I’ve Q’d it – I’m looking forward to another go. Lot’s more to take advantage of in this new spot. Let’s hope it lasts!
FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH
The Workout:
This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.
PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.
For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.
We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.
We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked
Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.
Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue