8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.
Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.
Prayers: Be safe
Pax: Lab Rat, Laker, Pickin’ n’ Grinnin’, Mongoose, 2%
EC: Just YHC jumping some rope
Warm up: Indian run around the perimeter followed by SSH, Imp Walkers, Hillbillies, and Good Mornings
Main Event:
Follow the Leader for some agility ladder and cone drill work. Alternating drills and L or R foot lead.
Build a Bear…nuff said
PAX lined up on one end of the school for 3-6-9s (3 burpees, 6 merkins, and 9 squats). PAX performed full set at start, crosswalk, and end of the lot. Held plank for the 6 and returned to start.
Build a Crab…nuff said though audible was called after 3.
9-6-3s. Same as 3-6-9s but in reverse order; down the lot and back. Early finishers passed the time with EC Mary.
Mary
Pulse ups, supermans, american hammers, LBCs, WWIIs
BOM
Mongoose is navigating the political aspects of school boards and town councils for a school opening, 2% is hiring, Pickin’ n’ Grinin’ and Lab Rat have career issues of varying degrees.
Also shout out and prayers for Bloodsport–Mrs. Bloodsport is being induced today with Baby no. 3!
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
8 Pax said screw sleep and showed up at 4:30AM to get an extra beat down in on a humid Friday morning. Extra kudos to Yellow Card – YHC certainly wasn’t waking up at 4AM to work out at 15.
No FNGs, so we went off and did our thing:
1 mile
100 Pullups
200 Merkins
300 Squats
1 mile
Various set patterns per usual – shout out to Skidmark for doing the first 10 sets at 10 pullups/10 merkins/15 squats and then finishing from there. Getting stronger bro.
We had a quick CoT and then (most of us at least) went off to our regularly scheduled 2nd beat down of the morning.
Based on three weeks of good attendance in a row Crazy Time is now a thing!
Aye! ~ Pikachu
Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat. EC credit to 187 (check that pace), Skidmark and Crosby.
Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.
The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins. 10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late. On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.
Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.
Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney. Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play). Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.
Prayers: A reminder to take time to listen to others and see any signs. Praise for how F3 guys step up as needed, for each other and for the community. Plenty of unspoken. YHC took us out in prayer.
QIC: Hello Kitty
YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.
15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).
Warm-up:
Thang:
Mary:
COT: 15 strong, and Announcements/Prayers.
NMS:
Tclaps,
Kitty
16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.
Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC
The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.
Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.
Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.
Name-o-rama
Prayer requests: Crablegs to have continued strength
COT: YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.
When: 06/19/2018
QIC: Blue Hen
The PAX: Blue Hen, 187, Emeril, Yogurt,The Natural, Forceps, Pablo, Pikachu, Breach, DogPound, Da Business
The Q got a late night text from Flanigan asking to sub in for the Q. While watching highlights from the World Cup it only seemed appropriate to draw up a soccer themed workout. Went to the 2.0’s soccer bag and pulled out a ball and retrieved some cones and the workout was ready.
Warm UP
Quick run from the front of the school and around to the soccer field, but kickers and high knees along the way. The Q had set up 15 cones in a line and took the Pax through some rounds of shuffles, cone jumps, and backwards shuffle. X 20 Windmills, X 20 Good Mornings, X 20 SSH.
The Thang
The PAX divided into two teams with one team having an extra player. We moved the goals about 50 yards apart and set up cones around the perimeter. Shirts vs. skins in a round of crab soccer. If the ball went out of bounds everyone had to do 5 burpees. If a team scored a goal the other team had to do 10 merkins. Dogpound and Breech sacrificed their bodies while Emeril made several strong saves in goal. F3 SouthWake has some strong CrabWalk Soccer players. An Indian run lap was the intermission around the track. During the second half burpees were substituted for merkins and you could either crab walk or bear crawl to the ball. As the PAX approached 200 merkins (50 burpees) the Q called everyone on their feet for about 5 minutes of somewhat normal soccer. Not sure who won, but we all finished stronger with at least 200 merkins and covered in dirt and sweat.
The goals were put back to where we found them and the PAX followed the Q down towards the playground running up and down the hill. As the PAX approached the playground everyone held a low squat hold on the fence by the playground. On the call everyone backwards run down the hill and back up to hold the squat hold on the fence. Rinse and repeat 5 times. Quick mosey over to the front of the school for Mary.
Mary
Circle up and the Q called out and ab exercise for the PAX to complete while shuffling around each person in the circle. The next person called out an ab exercise until all eleven went.
Announcements
Convergence 4th of July at Disney 6:30 am.
Prayer Requests
Carpex brother Snots with heart issues, CrabLegs, and the Robinson family that lives in 12 oaks rebuilding after a house fire this weekend.
5 Pax gathered in 90+ degree humid weather for some hot tea time action. Spam dragged an FNG out (and they biked over to boot) so disclaimers were given and we went out for our first mile.
The Thing (No surprises here…..Murph city)
The pax hammered away at the sets and shirts did not last very long. We wrapped up all of our sets and did a great job getting the six for the remainder of the sets – 2nd mile was ran and we were done inside of 45 minutes. Very impressive considering the temperature.
Announcements
4th of July Convergence – Carpex is also hosting 1776. South Wake 1776 is at Disney AO at 6:30am.
Prayers
Snots in Carpex for a speedy recovery. Crab legs.
FNG Sea Dog took us out.
We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.
Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.
The Workout: We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!
Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.
Announcements: July 4th Convergence, A Yoga AO starting up mid July
Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs