Wrangler – F3 South Wake

Fun and Games

May 31, 2021/in Kennys Grave /QIC: Pikachu
PAX: Beer Pressure, Cupid, Dahmer, Norm, Pikachu, POTS, Wrangler, Yogurt

FNGs:

None today
Warm Up:

SSH x20 IC

Daisy Pickers, Sir Fazio forward/backward, Good Mornings x10 IC
The Workout:

Mosey over to the baseball field and partner up for a game of Wasps. 2 pax start out “it” and do 2x burpees at home base. They then tag other pax who then become “it” after returning to base for 2x burpees. Entire baseball field was in play – even the fence apparently for Pots.

Unfortunately Wrangler had an injury when performing a burpee towards the end of the game. Prayers for a speedy recovery bro.

After Wasps we moved on to some animal races – from the infield/outfield line to the fence we raced in the form of Bear Crawls, Duck Walks, Wheel Barrels, and Sprints.
Mary:

Moseyed back to the flag and circled up for LBCs, low slow flutters, and Freddie Mercury’s.
Announcements:

Upcoming 5ks – Grasshopper and Derek Davis. Sleep in Heavenly Peace bed build on June 12th.
Prayer:

Wrangler for injury recovery

Stone Cold Kung Pow 5/28/21

May 24, 2021/in KungPOW /QIC: Breach
PAX: 16-bit, Bandit, Bobby Boucher, Bobby Dall, Bondo, Breach, Cancun, Cupid, Deadbolt, Fumunga, HazMat, M4L, MadDog 2020, Mookie, Roger Roger, Woody, Wrangler

17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody

FNG: Welcome Bandit

Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.

The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows

Station 1: Weight plate chest presses (25 reps)

Station 2: Water bottle or Sandbag Farmers Carry

Station 3: Roll the 3 dice, perform those exercises

Station 4: Battle Rope Figure 8’s (25 reps)

Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner

Station 6: Fire Hose Run

Station 7: Catalina Winemakers around the clock with tires

Station 8: Traveling Merkins with an overhead press.

Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Something New

February 8, 2020/in U Turn /QIC: Banana Seat
PAX: Aquaman, Axe, Banana Seat, Brexit, Buford, Bulls Eye, Cupid, Dauber, Dawgpound, Deadbolt, Dumbo, Fanny Pack, Farva, Fonzie, Katniss, Lipstick, Martini, MayTag, Mookie, Mr. Terrific, Pablo, Pikachu, Skidmark, Slide Rule, Sprinkler, WebEx, Wrangler, Yogurt, Yosemite

SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

What is this, a glow run?

January 26, 2020/in U Turn /QIC: Yosemite
PAX: 187, 3rd Cousin, Abe, Alpine, Banana Seat, Beater, Brexit, Bulls Eye, Cowboy, Dauber, Deadbolt, Dovetail, Farva, Fumunga, LED, Martini, Maybelline, MayTag, Norm, Oboe, Redenbacher, Rut, ShamWow!, Slide Rule, Slots, Sprinkler, UTI, Warbucks, WebEx, Wiggly, Wrangler, Yogurt, Yosemite

Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots, then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

January 3, 2020/in AO Post, Cletus /QIC: UTI
PAX: 16-bit, 3rd Cousin, Abe, Brony, Buford, Cinder, Cowboy, Crab Legs, Da Business, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Fanny Pack, Farva, FedEx, Flanigan, Florence, Forceps, Howard, Kosher, Lucky Charms, Martini, Maybelline, Moby, Mr. Terrific, Nemo, Norm, Oboe, Oyster, Pablo, Pilgrim, POTS, R22, Redenbacher, ShamWow!, Shredder, Skidmark, Slide Rule, Slots, UTI, Wrangler, Yosemite

46 PAX IN THE GLOOM! Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up: YHC felt a little odd Qing the final Throwback of the week. I wasnt here when these fine AOs were established. I needed some star power… I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun. Crablegs put the PAX through their paces in the warm-up.

SSH
Runners Pose
Pigeon Pose
Overhead Stretches
Daisy Pickers
Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off. YHC watched as a few men filed in at various moments but was unable to get the count. This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups. We were headed to the Murphy-Go-Round. Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars. We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges. YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout. As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after. It was brutal and humbling and oddly it now made me feel nostalgic and happy… this F3 really changes a guy.

The Actual Workout… Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields. The railing would serve as our pull-up bars, strike that Inverted Row bars. Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds. As we entered the lot, we dropped off Group 3. There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off. AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

6 inch leg holds
Boxcutters
Superman Ws and Ts
LBCs

Announcements: Check Slack because my memory don’t work so good… here is a round-up

Paradise City starts at 5:30 from now on
U-Turn launches from Panera from now on
Support a local Eagle Scout and the food pantry. Donations happening now, building out a greenhouse later
Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition): To the OGs that set South Wake in motion. Great representation this week from some of the earliest PAX including Howard. Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer: Those PAX that are working on physical and mental battles among us. For our service members that keep us safe and guarantee our freedoms. CrabLegs took us out.

Frozen Cheer

December 20, 2019/in AO Post, Sheepdog /QIC: Dovetail
PAX: 16-bit, Beater, Dovetail, Mr. Terrific, Norm, Shredder, Slots, Sprinkler, Wrangler

Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Great Day for a Run

September 9, 2019/in U Turn /QIC: Redenbacher
PAX: Alpine, Cowboy, Dauber, Fonzie, Full House, LED, Norm, Redenbacher, Wrangler, Yogurt

Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout: standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out

My dog ate my homework… 6/29 U-Turn

July 8, 2019/in U Turn /QIC: ShamWow
PAX: Abe, Alpine, Black Knight, Bulls Eye, Cowboy, Cupid, Dahmer, Dawgpound, Dumbo, H1N1, Katniss, LED, Martini, Natty Ice, Norm, Pablo, Popinski, ShamWow!, Slide Rule, Sugar, Tonka, Warbucks, Wrangler

FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Hot one…

May 28, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Big Perm, Boy George, Brexit, Bulls Eye, Cowboy, Cupid, Dauber, Dawgpound, Full House, Martini, Oh Yeah, UTI, Warbucks, Wrangler

FNGs: Nope
Warm Up: The usual
The Workout: Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:

What a sunrise…

May 12, 2019/in U Turn /QIC: ShamWow
PAX: 187, Aquaman, Brexit, Bulls Eye, Cowboy, Cupid, Dahmer, Dawgpound, Dumbo, Full House, H1N1, Katniss, Maybelline, Norm, Oh Yeah, Pikachu, ShamWow!, Skidmark, Slide Rule, Warbucks, WebEx, Wrangler

FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

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