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Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

UTI’s Paradise City Dress Rehearsal – ***Eeeaarkkk*** Is this thing on?

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EC:  Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)

FNGs: Uh Uh… not a one

Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits.  Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started.  Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).

The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run.  The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo.  The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp.  Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run.  YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp.  A Jail Break broke out after the final turn towards the ramp.

YHC handed out the instructions for what came next.  PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S.  (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH).  Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign.  At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way.  Once at the top, repeat in reverse down the hill.  Swap out the bear crawl with a crab walk down to the bottom.  Plank at the end for the 6.

A very quick count-off from Aquaman and we were headed up the ramp again.  This time it was a mozy to the back lot near the dumpsters.  Quickfeet down the curb until we reached a natural stop as the curb curved.  Mozy to the next corner.  On the Mozy, more dissent from a troublesome Lipstick.  Handed him 5 Merkins for the trouble.  (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins.  30x Squats at the corner followed by a mozy down to the tunnel.

Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat.  We engaged in a little contest to see who could sit in the People’s Chair the longest.  It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs.  Ultimately, Yogurt won!  Another competition followed.  Balls-to-the-Wall FTW.  Down to two, we had Pablo and Lipstick trying their hardest not to pass out.  Lipstick took the win!

Mozy to COT for Mary.  She never shows up to Run 4 The John but Paradise City is her thang.

Mary:  EC runners were put on the spot to help round out our morning.  Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess).  Lipstick brought the Pickle Pounders (So predictable :-P).  Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one).  Yogurt finished it off with some American Hammers.

One last competition… YHC took the win on the biggest sweat puddle.  Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.

Announcements:

  • Meg’s Smile Auction.  Check-in on the volunteer opportunities but otherwise make an effort to show up.  It’s a good time with a good cause.
  • Margarita 5k event was mentioned – https://www.eventbrite.com/e/raleigh-margarita-madness-5k-run-tickets-54114664418/amp
  • Chat about form over reps.  It should be cool to have someone point out an issue with form to you, you cant always see these things yourself and its better if you can work to correct it rather than risk injury.  Plus, if you do it right – the workout should be better and better for you too.
  • Some folks are thinking of heading to Atlanta following BRR to meet-up with Crablegs at his final game on the tour.  Hit Slack to dig up more details and to confirm who is going.
  • PAX in attendance – if there was something more that I missed please let me know and I will update the post.

T-Claps (Recognition):  Nothing was put out there today per se…  I’ll send T-Claps to Abe who was getting it done out on the road today.  Great work Abe!

Prayer:  Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy

Dawgpound at AGS

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FNGs: None
Warm Up:

Frankenstein Kicks
High knee pulls
High Hip Pulls
Merkin Form
  • Hands Under Shoulders not up by your ears
  • Full Range of Motion
  • Elbows Stay close to your side
  • Flat back including lower back.  This is where I struggle when I’m tired.  Your butt should be tight and you core should be engaged
  • Head up, Don’t bend your head down
10 Merkins
Squat form
  • Shoulders stay over Hips
  • Do not role lower back forward
  • Keep a straight back
  • Squat down

10 Squats

The Workout:

One Indian run team
Start at parking lot run to Y at baseball field
10 Merkins
10 Squats
Indian Run left of baseball field to entrance of Wimbledon Park
10 Merkins
10 Squats
Indian Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Indian Run to Bass Lake hill loop
10 Merkins
10 Squats
Hill loop repeat until 6:45
10 Merkins
10 Squats
Fellowship Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Fellowship Run to entrance of Wimbledon Park
10 Merkins
10 Squats
Fellowship run to Y at baseball field
10 Merkins
10 Squats
Fellowship run to parking lot taking a detour around the soccer fields
10 Merkins
10 Squats

Mary:

Sorry no time

Announcements:

Check Slack

T-Claps (Recognition):
Prayer:

Double D and his family
Crablegs

Blood, Sweat, and Tears at Cletus

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FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo

Go to the hill and make it suck

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FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Is “Mini EC” the new thing?

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It’s been a few good months since launching Downtown Train. To date, the biggest (and only) disappointment has been watching the construction of the parking deck.  I was really excited about the idea of a true multi-level parking ramp right in our very own downtown, having posted a few times in Hendersonville at a great parking ramp spot.  Sadly enough, it is now clear our deck will have no ramp, no multi-level with slope.  Oh well, at least it will provide some walls and some coverage if we need to seek shelter in the rain and cold.

I don’t think any of us know what to expect when we start a new AO (and there have been plenty in South Wake recently) but for me this has been a great experience.  Each week we have had a strong group always ready to put in the work, and also patient about exploring the opportunities in the downtown area.  Today was no different as we had a strong group of 9.  I have been taking requests lately and recognizing the interest in a workout that is not quite as run-centric as others.  We have had some guys coming back from nagging injuries, become a popular spot for breathtaker, and hosted many a #HIM who has pushed themselves on runs Fri/Sat/Sun.  Although the constant temptation of both Library Hill and Cemetary Hill constantly linger on the near outskirts of the starting lot, I am all about offering up an early week alternative that fits well with the PAX.

I will say, the EC streak is alive and well.  If you recall my tenure as Disney site Q, I was proud of the fact the EC streak extended in perpituity through my transition both on and off of that role.  There is a disclaimer for Downtown Train.  In the early days, Coal Ash and I were holding down the fort with dark, cold runs down to 55 and back.  There were several days I held down the streak on a lonely loop down to Womble and back.  Now, we have Brexit and sometimes Bernie getting the EC on the run from home.  This morning, and last week as well, due to some delays getting out of the joh…I mean, house, YHC was running late.  The good thing is, there were a few other late for EC but way early for the main event, so YHC, Redenbacher, 3rd Cousin, Abe and I headed out for a nice 1 mile jog.  A little EC is better than no EC at all, and full credit to Redenbacher for coining the phrase “mini EC”.

FNGs: Not on this Monday
Warm Up: Jog around the big block but stop short and circle up in the church lot for a basic run through of w/u exercise with some stretches as well.
The Workout: On the jog up to HS Road we found a spot on the wall of the shut down drug store and we dug in for 5 sets that went as followed:  all 10 count or ICx10, no breaks – BTTW, People’s Chair, Plank Hold, Merkins, Plank Hold, Shoulder Taps, Plank Hold, Mt. Climber, Plank Hold, Squats.  4th and 5th sets we dropped the plank holds but upped the count to 15.  Finished with a bonus BTTW 20 count..  On the jog back to start we did 3 full sets of a shoulder burn as follows and all to 10 count or ICx10 – hold arms out, fazio arms front and reverse, hold arms out, seal clap, hold arms out, overhead clap, hold arms out for a final 10 count.  After 2nd set I asked that everyone think of someone who they know is taking on a bigger challenge in their life – clearly more challenging than pushing through a burn out set.  With this focus in mind, everyone stepped up and pushed through the final set.
Mary: Round of plank-o-rama
Announcements: Need a Q for DT next week, 1776 convergence workout
T-Claps (Recognition): Great to see Deadbolt out there this morning as I had not posted with him in a couple weeks, Mookie for breathtaker (doing the workout but also supporting the cause), and I want to say Redenbacher has been killing it, he shows up, puts in the work and brings a great presence every time
Prayer: Friend of 3rd Cousin, I believe her name is Marilyn, diagnosed with and now battling cancer.  Deadbolt took us out.

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs