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 more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
YHC rolled up to the AO only to see a Carpex flag planted in the ground. A few SW PAX rolled in after a double down at U Turn. At 0730 YHCs anny Q was underway!
FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:
Good Mornings (SW Style) ICx10
The Windmill ICx15
Imperial Walkers ICx20
Merkins x30
Mountain Climbers ICx20
The Workout: Mosey to a one way circle nearby. Bear crawls around then 20 squats, repeato.
Mosey over to the front of Lowes Foods parking lot. Island suicides with 5 Turkish getups at each island.
Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.
Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.
Stop at rock pile. Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.
Mosey to flag.
Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700
Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex
T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis
FNGs: None
Warm Up:
Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist
The Workout:
The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.
So:
Combatives
MACH techniques (mechanical advantage control holds)
Mary:
Side bridges, X-Man crunch
Announcements:
Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.
T-Claps (Recognition):
Norm’s 21st wedding anniversary
Prayer:
As always, it is an honor to get out and lead the group. Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool. It was one of the best decisions I made to say, sure let’s do it.
To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus. It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)
The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…
Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus. Be sure to check these off the list:
2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom. Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.
3. Find someone that you can get behind and support. Maybe it is helping them reach a goal or supporting challenges they are facing. You will find that you get so much more by helping someone reach their goal then achieving your own. Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.
4. Step up and Lead. If you haven’t led a site Q – Do it. Move on to leading a 2nd F or 3rd F. There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.
5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year). The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs
Now on to the workout….
Warm Up:
Quick mosey over to the grass parking lot for warm ups.
Good Mornings X 10
Jacked UP!
SSH X 50 IC
Seal Jacks X 40 IC
Smurf Jacks X 30 IC
Plank Jacks X 20 IC
Chilly Jacks X 10 IC
The Workout:
Play Ball (two rounds)
PeakWeek brought me out to Cletus for my first F3 workout. I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.
Here is how it went down…
Partner up. Each partner went in opposite directions from home plate jogging the infield baselines. When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins. After the merkins sprints to centerfield meeting up with your partner for 10 brokeback merkins each and continue back to home plate. Everyone completed two rounds and held people’s chair until all were finished.
Next up….
Wall of Pain- concession stand
Australian Mountain Climbers X 20 IC
Recover with 10 squats holding wall IC
Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC
Recover with 10 squats holding wall IC
Balls to the wall X 20 IC
Recover with 10 squats holding wall
Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.
Finally the PeakWeek special…
One round of suicides on each line followed by partner frog jumps. Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.
To drive home the pain of the Frog Jumps we did two rounds.
People’s chair until everyone is finished.
Mary:
Announcements:
Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker. Yogurt will help you get faster – Give it a try!!
I shared 5 F3 Southwake recommendations above.
T-Claps (Recognition):
I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group. Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner. Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!
Prayer:
CrabLegs and all those who have and are serving!
2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!
YHC maintained his status as the History-lovin’ Q… and brought a Bonnie & Clyde themed workout for the PAX today at Tiger Blood. May 23, 1934 was the end of the road for those two depression-era bandits as a group of lawmen led by 2 retired Texas Rangers tracked them down over a period of months, finally killing them in a shoot-out on a back road in rural Louisiana.
FNGs: None
Warm Up:
Slaughter Starter: 13 Burpees OYO (B&C killed 13 people throughout their rampage)
Jog around the school, circle up next to baseball field for
15x SSH
15x Imperial Walkers
15x Daisy Pickers
15x Good Mornings
15x Hillbillies
The Workout:
Made our way to the track. Partner up.
Clyde (Wheel) Barrows & Bonnie (Peter) Parkers across the width of the football field. Approx 13yds of wheelbarrow with partner 1, stop and both partners do 13 Peter Parkers. Flapjack and continue across the field until both partners have done two sets of wheelbarrows.
Clyde loved his Ford V8 and even wrote a letter to Henry Ford to tell him so (just before he was captured). Fords were built in Dearborn, MI and YHC hates Michigan. But that reminded me of Michigan sprints we used to do with O.G. F3’er Bret Michaels back in the old school Mutiny days. So, we did a ladder of field sprints down the length of the football field.
1/4 way sprint, jog back
1/2 way sprint, jog back
3/4 way sprint, jog back
Full field sprint, jog back
1/2 way sprint, jog back
1/4 way sprint, jog back
As the PAX were sufficiently gassed from the sprints, we stayed in one spot for a bit and did a brief round of BOMBS. Rep count derived from 5 points on the Texas Lone Star & 85 years since the couple were stopped.
85 / 5 = 17
17 reps it is.
17x Burpees
17x Overhead claps (while in a squat)
17x Merkins
17x Big Boy Situps
17x Prisoner Squats (even though B&C never made it to prison)
Next, we setup a Posse Chase around the track. Half the PAX took off on an Indian Run, remaining PAX stay behind and knock out 17 LBCs; when finished, chase down the posse and flapjack. Completed ~2x around the track.
Following the Posse Chase we circled up for a couple rounds of GITMO.
Upon completion, YHC led the PAX on a jog back toward the front parking lot. But just before we arrived – we lined up the PAX for a final JAILBREAK sprint to the finish.
Moby & Blue Hen were neck and neck til the finish.
Mary:
Popcorn Cooldown.
Moby led us in Picklepounders
AAA added some stretching
Da Business threw in some box cutters
“Maney” Gault (L), Frank Hamer (R)
To honor the man who came out of retirement to track down Bonnie & Clyde, YHC finished up with a round of Frank “American” Hamers
Announcements:
Run the Quay coming up
T-Claps (Recognition): Slide Rule was a beast today in slightly warm and humid conditions as he completed the whole workout while wearing breathtaker.
Prayer:
Prayers lifted up for family and friends recovering from illness, significant losses, and many unspoken requests. Thankful as always for our health, our families, our many blessings and our brotherhood of F3.
Naked Moleskin:
This was really a delayed Anniversary Q for YHC — having celebrated 4 years of F3 camaraderie on April 15. Thankful for all the guys who encouraged me and brought me along on this journey – especially Peak Week for the EH to get me on board going all the way back to Oct 2014. Aye!
PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout. The definition of friendly was debated by Nemo after the workout. Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total). Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.
FNGs: None
EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss
Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice Fritter Quitters: None
Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back
The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs. In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six. Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance. In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time. After 30+ minutes, Q called PAX back do the gate to regroup. While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25. Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.
Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!
Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)
Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken. Thank you to Pumpkin Spice for taking us out in prayer!
Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.
T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt
Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10
The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides
Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*
Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25
A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line
Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)
Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s
Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken
FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run. Last guy in line picks up the rock, sprints to front. Upon reaching the front, a workout will be called. Leave the rock in place for last guy to pick up. Rinse, repeat.
Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:
Field trip to Rovisys! All the greatest hits were performed. Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows. So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.
Mary:
5 count of everybody’s favorite Devil Burpee
Announcements:
Service @ Food Cupboard Saturday
QSource immediately to follow at Starbucks
T-Claps (Recognition):
Props to Cupid and Abe. Both guys are newer to F3, but have been pushing themselves to get better. Today wasn’t easy, and they both put forth max effort. Nice job and keep accelerating.
Prayer:
Lots of parents struggling. Cherish the time.
It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.
FNGs: None
Warm Up: Jog around tennis courts. Circle up in parking lot. 25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).
The Workout: Jog to the snack shack. Lined up in front of hill adjacent to ballpark fence. Sevens of Merkins and LBCs. Line up against outfield fence for 25 count people’s chair, 25 count BTTW. Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises. Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair. Chatter continued as PAX lined up on road in two lines. Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill. Mosey to rock pile for medium size rock. PAX lined up with their rock in two opposing lines. Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between: 10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows. PAX continued with their rock performing the following exercises on their six: Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one). Chatter was minimal. Hmmm. PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock). With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L. PAX switched rocks. Some Mosey and curls. Felt like I was back at ROTC Field Training on the parade grounds. 10 Burpees together. Closed out with 10 cadence counts bicep curls, tricep curls and OH curls. Return rocks to pile.
Mary: Various Yoga positions for cool down.
Announcements: Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming: Memorial Day workouts and Murph at 0730 (Womble). Check Social Media.
T-Claps (Recognition): Highlighted Rainmaker (Pete McKeon) today as 6th man. Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off! LOL! Mets fan. LOL! Active 5-6 months in F3.
Prayer: Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets! Injured PAX; Silent / Unspoken prayers. Thank you Fonzie for leading PAX out today in prayer.
EC: Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.
An honor leading you brothers – Dauber.