Tag Archive for: Yogurt

Ultimate 10 vs. 10

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20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

Disney Ultimate Drills and Thrills

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Any Disc Will Do

FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!

The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.

Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.

The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.

Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.

Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!

Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.

Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Audible time

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FNGs: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.

SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.

Quality time with cold rocks

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Late backblast from 11/6/2021.  PAX of 3 came out for HazMat’s VQ.  It was a cold morning, but we taught the rocks some lessons!

FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout:  On to the big rock pile.  Pick a medium-big rock of your choice.

  • Curls For The Girls, Overhead Tricep Press, Rut Rows, Ground Pounders, Squats.
  • On your six for Chest Press, WW1’s, LBC’s & Low Slow Flutters
  • Repeat above
  • Finished off with one last mini-set of Curls For The Girls, Overhead Tricep Press and Ground Pounders.

Mosey over to the small rock pile.  Pick a two small rocks of semi-equal weight.

  • Lateral Arm Raises and Front Arm Raises
  • Repeat

Mosey on to the wall

  • Left leg raises x10, Right leg raises x10, Irkins x15, Dips x 15
  • Repeat

Mary: On to the padded picnic table area

  • WW1’s, LBC’s, Homer to Marge, Low Slow Flutters
  • Plank hold approx. 30 seconds followed by 20 seconds right arm up, 20 seconds left arm up and 30 seconds hold.

Announcements: Holly Springs Half in 2 weeks.  Yogurt going to bring out 3Alarm.  They would love some company if you weren’t running the race.  Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath.  Thanks and praise for the beautiful morning and everything we have been given.

The Ultimate Mutiny

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18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

Wuf Sighting on Acorn Falls

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10-19-2021 “Don’t take that picture without me!”

FNGs: FNGs to 3-Alarm Fun: Welcome Uncle Bondo, Uncle Full House, Uncle Slide Rule, and Uncle Sprinkler, and of course, Mr. and Ms. WUF. When I arrived at his house today, 3-Alarm told me that F3 feels like family—like he has a bunch of uncles. Today, he met “Uncles” Slide Rule, Sprinkler, and Bondo for the first time.
Warm Up: Bondo had announced as early as Thursday, that we were having a “special guest” at the 3-Alarm second F on the coming Tuesday. On Friday, we announced at Kung Pow, then at other AOs, including U-turn on Saturday and Paradise City on Monday. Then, on Monday, Bondo told me we were having TWO special guests! Awesome! I kept it low-key with 3-Alarm so that I would not accidentally spill the beans. “We’re just having a Wolfpack day.”

The Workout: When 3-Alarm and I rolled around the corner at 6 pm, we were pleased to see new faces: Full House, Slide Rule, and Sprinkler. Full House and Davis already knew each other because they were neighbors about five years ago. When we have PAX who are posting to the 3-Alarm Fun for the first time, we do introductions. 3-Alarm wants folks to know a few basic things about him. Specifically, he has several conditions that limit his mobility. Seizures are also part of his condition. In spite of these conditions, he loves to run. And he loves it when the F3 brothers take him. None of 3-Alarm’s conditions affect his brain. Deep down, he’s just like any other 19-year old. Introductions: CHECK!

Lots of other PAX posted: Wild Turkey, Snooze, Forceps, and Lipstick and his three 2.0s. Of course, Full House, Slide Rule, Sprinkler, and myself were decked out in Wolfpack gear. Wild Turkey asked if he had missed the memo about wearing Wolfpack colors. Hmmmm, well I figured he probably didn’t have any—at least he was not wearing a Carolina shirt like last week. I pulled the Tar Heel magnet off his Jeep and placed it in the back. Lipstick left his Carolina gear at home too, and out of luck, Snooze—another Carolina fan, wore a bright red hoodie. Nice! We all hung out anticipating the arrival of our guests.

Right on time, I saw Bondo roll down Acorn Falls. He had to drive past us to park, so I distracted Davis with a photo of Bondo and the rest of the 1983 Wolfpack Cheerleading Squad. That’s right, Bondo was a cheerleader at NC State in 1983—the year the Wolfpack won the NCAA championship in basketball. He was there when Lorenzo Charles dunked the “alley oop” from Derek Whittenburg and the Cardiac Pack beat the Phi Slama Jama of Houston for the 54-52 national championship win. Unbelievable!

As Bondo and his M unloaded the guests and escorted them up the sidewalk, I kept 3-Alarm distracted until the right moment. Then, he peered down the sidewalk and had a look of bewilderment. He squinted. He blinked. He could not believe his eyes. When he realized it was real, he busted out with, Oh wow! over and over again. See photos.

The Wufs embraced 3-Alarm both literally and figuratively. They high-fived everyone else. Bondo and the Wufs gathered around 3-Alarm and presented him with lots of Wolfpack stuff from 1983. The stash included a team photo featuring the star players and Coach Jim Valvano (Coach V), a vintage Pack Power bumper sticker signed on the spot by Mr. and Ms. Wuf, and a copy of the Technician—NC State’s student newspaper, from the day after the Wolfpack won the national championship. Plus, a photo of the 1983 Wolfpack cheerleading squad featuring Bondo himself in his senior year.  And a bright red NC State Cheerleading T-shirt, welcoming 3-Alarm to the NC State Cheerleading community. Wow!

From there, we took lots of photos. While lined up for the big Wolfpack F3, photo, we hear, “Don’t take that picture without me!” from up the street. Woody! 3-Alarm and all of us busted out laughing. Woody ran down the sidewalk and dropped into the back like a photo bomber. Now we had our zany component.

Then, 3-Alarm reminded Woody that burpees are required if you are late. BAM! Woody dropped and kicked out five very nice burpees. You should have seen the height on those things!

What does the Wuf do when the Wolfpack scores a touchdown? Howls Awoooooooo! And a pushup for every point. The Wuf dropped and kicked out some pushups.

Mary: After many more photo ops, it was time for Mr. and Ms. Wuf to go. After all, they are students and have to study. We hung out for a bit more before complete darkness. Wild Turkey and I helped 3-Alarm gather up the loot and head in. Another fantastic 3-Alarm second F. This one will be hard to top!

Finally, after the Wufs were gone, Cancun rolled in with his 2.0s. Always great to have him for the second F here. Today, he missed the Wufs.

T-Claps (Recognition): Thanks again Bondo for creating some memories for 3-Alarm and all of us!

Announcements: 3-Alarm planning to run next week (10/26)

Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

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FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

One last ride through the woods for the season

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FNGs: Candy Corn (named at Thunder)
Warm Up:

  • N/A for Bike ride

The Workout:

  • Cell Tour Run
  • Bass Lake Loop
  • Steeple Chase
  • Ride by Tapline to see what’s for dinner

Mary:

  • N/A for Bike ride

Announcements:

  • Since everyone stayed for Thunder, announcements were held off until Thunder COT

T-Claps (Recognition):
Prayer:

  • Since everyone stayed for Thunder, prayers were held off until Thunder COT

The Olaf Route

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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