Yogurt – Page 8 – F3 South Wake

AGS Run, Ruck & Dreams

July 25, 2021/in Any Given Sunday /QIC: Dauber
PAX: 187, Abe, Bernie, Bobby Boucher, Cupid, Dauber, Forceps, Full House, Lipstick, Maybelline, Pikachu, Skidmark, Yogurt

FNGs: None
Warm Up: Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout: Pre blast called for a counter clockwise run around Bass Lake (~5 miles). Still recovering from a knee issue, I opted to add a ruck (~3 mile). Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike. Sometimes it is better just to listen and take things all in stride (pun intended). We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary: She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swap…show up in numbers this week! help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer: Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX. UNSPOKEN. YHC took us out. 2nd F Starbucks and the Neuse Golf Course.

.

Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.

“Let this be your outlet”

July 14, 2021/in To Be Determined /QIC: Bobby Boucher
PAX: Bobby Boucher, Boss Hog, Cancun, Cyclops, Dahmer, Fireball, Java, Mookie, Pumpkin Spice, Swisher Sweets, Tetanus, Warbucks, Yogurt

FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.

SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).

The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.

Indian run over to the dreaded hill towards Bass Lake/Greenway.

We paired up in twos. 5 rounds of hill sprints (what a rush).

Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).

Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).

Mary: Call arounds at the tennis court. Cancun got us at the end!

Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.

My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!

T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.

Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.

1776 – Celebration of Freedom

July 6, 2021/in AO Post /QIC: Norm
PAX: 187, Banana Seat, Cancun, Dusty, Fanny Pack, Farva, FedEx, Florence Flojo, Gump, Hardy, M4L, Mookie, Oboe, Pikachu, POTS, Shredder, Sunshine, Vasoline, Woody, Yogurt

There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)

Merkins

Side straddle hop – IC

Lunges – IC (100 each leg)

Set 2

Pull ups

Imperial walkers – IC

Squats

Set 3

Overhead claps – IC

Mountain climbers – IC

WW2’s

Set 4

Dips

Plank Jacks – IC

Step ups – IC (100 each leg)

Set 5

American night clubs

American get ups

American hammers

Ground pounders (mosey to the rock pile and choose wisely)

100 yard bear crawl

76 burpees

Badges of honor/pain

Patriot: partner up and each pax do half the reps

American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

HHH (Hot, Humid, Hilly)

June 30, 2021/in AO Post, Running 4 the John /QIC: Emeril
PAX: 16-bit, 187, Axe, Bobby Boucher, Cowboy, Cupid, Dawgpound, Dumbo, Emeril, Flanigan, Full House, Goya, Lipstick, Maybelline, McNugget, Pablo, Pikachu, Redenbacher, Skidmark, UTI, Yogurt, Yoshi

FNGs: Nope but welcome back cotter – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities. Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Technique wins at Kung Pow 6/18/21

June 28, 2021/in KungPOW /QIC: Fram
PAX: DoubleD, Fanny Pack, Gillette, M4L, MadDog 2020, Mookie, POTS, Sprinkler, Yogurt

Several days late on writing this BB, but YHC had rounded out my 2 year anniversary week at Kung Pow (Technically..May 29th.)

FNGs: None
Warm Up: Mosey to rock pile over in the church parking lot. SSH, SFAC, Good mornings, Frankenstein’s, Daisy Pickers.
The Workout: Thang 1: Each PAX got a rock that fit in both hands. We circled up in the grass and worked Merkins, Abs and Legs. Most exercises performed on my command, some I/C and a few OYO. Merkins (STD, Wide, Staggered and Diamond) Abs (LBC,6 in hold, Butterfly’s, WWII) Legs (Squat, Lunge, Toe Roll lunge, Calf Raises) Thang 2: Turkish Get-ups with Rocks 10 each arm, Touch the sky abs, Reverse Brokeback Merkins (Guy holding plank does push-up with feet on back) Mosey back to parking lot for Mary

Mary: Hold plank for 6. Lay on back and start to relax body and mentally give thanks for all good in your life and all the positive things that you bring to the day.
Announcements: See slack
T-Claps (Recognition): Sprinkler & Pots for rolling with me all week. Heard from Fanny Pack on how he got into F3 and how he got his name.
Prayer: Unspoken

Having the right mindset.

June 26, 2021/in AO Post /QIC: Bobby Boucher
PAX: 16-bit, Yogurt

FNGs: None
Warm Up: Willie Mays Hays & good mornings.
The Workout: 2 mile EC for YHC & Yogurt. 5 mile Judd Loop Pkwy route. Yogurt was able to get in some extra miles on our route. I saw Bobby Doll at the stop light (DT Fuquay). 16bit & I thought about going the 3 mile route, but we both agreed to push forward. It’s all about having the right mindset. For Yogurt & 16bit it’s the BRR & YHC the HS Half. Tequila Sunrise is a solid route! I hope more Pax will switch it up & post here.
Mary: None
Announcements: See 3rdF on slack for the bed build info. Harris Lake today for the F3 cookout.
T-Claps (Recognition): Yogurt (RESPECT) for putting it out there for EC. 16bit for deciding to do the 5 mile route. Both men for picking up my six.
Prayer: 16bit’s mother-in-law’s breast cancer surgery.

Round and round and round

June 25, 2021/in Speed Racer /QIC: Pikachu
PAX: 187, Aquaman, Bernie, Full House, Fumunga, Lipstick, Maybelline, Pikachu, ShamWow!, Yogurt

FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries

14 PAX and 8 Respect at Kung POW!

June 25, 2021/in KungPOW /QIC: Sprinkler
PAX: Bobby Boucher, Bondo, Breach, Deadbolt, Double D, Fonzie, Gillette, M4L, Mookie, POTS, Sprinkler, Woody, Yogurt

Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

I appreciate the opportunity to Lead!! #Roll Bengals!!!

Fuquay-Varina High School - Wikipedia

Sharing Treasure @ AGS 6/13/21

June 18, 2021/in Any Given Sunday /QIC: Vasoline
PAX: 187, Bobby Boucher, Cupid, Full House, Gamecock, Kosher, Mookie, Pikachu, Slide Rule, Vasoline, Yogurt

Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route. Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu. I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava. Yogurt posted his find, but Pikachu did not. : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

Holy Humidity Batman! 6/12/21

June 18, 2021/in U Turn /QIC: Vasoline
PAX: 187, Abe, Axe, Cancun, Elton, M4L, McNugget, Vasoline, Warbucks, Yogurt

This was about as humid of a morning I’ve experienced running so far this year. I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room. The only relief was a little bit of sporadic drizzling rain that hit us on the rain. I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.

FNGs: none

Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO

The Workout: 6mi, 3.5mi, or ruck. 6mi route included a search for the albino deer, which eluded me this morning as usual

Mary: no time

Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.

T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.

Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k

Posts