Field Trip!

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Field trip day at Downtown Train! Convinced Yogurt to join me at AGS on Sunday so was glad to see him in the parking lot when I pulled in. Also please try surprised to see Cowboy and Buford. Hope you both come back to DT again!

FNGs: Nope
Warm Up: Jogged to Womble, 10 burpees, merkins, daisey pickers, arm circles
The Workout:

Grabbed rock and headed to shelter for following workout out:

Round 1: 20 curls for the girls, 20 tricep extensions, 20 shoulder presses, 15 curls, 15 tricep, 15 shoulder press, 10 curls, 10 tricep, and 10 shoulder press

40 SSH in cadence

Round 2: (all with rock) 10 step up each leg, 20 squats in cadence, 10 step up each leg, 20 squats in cadence,  10 step ups, 20 squats in cadence

50 LBCs in cadence

Round 3: 15 curls, 15 tri, 15 shoulders, 10 curls, 10 tris, 10 shoulders

30 SSH

Round 4: 5 step up each leg, 10 squats, 5 step ups each leg, 10 squats

50 LBCs in cadence

Return rock and headed back to DT parking lot

Mary:
Announcements:
T-Claps (Recognition): Cowboy for getting back at it and posting!
Prayer:

Cadence Can Kill

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A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!

FNG’s: No.

Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.

Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.

Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders

Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!

Farmer Mickey

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YHC signed up to Q Disney this week since he had decided with Skidmark that it would be a down week on the running front which meant no speed work at the track. One of my favorite AOs from the sheer breadth of things that you can do – today we didn’t need much more than the parking lot though.

I promised a new ride that hadn’t been seen before – the pax that made it out in the rain had the pleasure of farmer’s carrying “Mickey” throughout the workout.

FNGs:

Not today – would’ve been impressive in the 40 degree rain
Warm Up:

SSH x21

Burpee

Imperial Walkers x10

Burpee x2

Hillbilly x10

Burpee x3

Good morning x10

Burpee x4

Frankenstein’s x10

Burpee x5

Merkin x10

Burpee x6 (that’s 21 total for those keeping track)

Take a mosey for what will be our working lap – we made a loop between the parking lot and a small section of the greenway.

The Workout:

Partner up. Two sets of partners split up running opposite directions on our established loop. When they meet they perform 10x Hand Release Merkins the first time, 15x Squats the second, and 20x LBCs the third.

The other pair of partners stayed in the parking lot making a loop – one doing bear crawl, the other farmer’s walking with “Mickey”. The partners switch when they meet – another set of partners relieve them after a full lap.

After we all had a go with “Mickey” we had one pax carry him all the way down the hill to the road – the other 5 ran ahead and performed core work called by a pax. We repeated this up and down the hill until everyone had had their turn – core work included Low Slow Flutter, Nipplers, Shoulder Taps, and three other that my brain fails me on.

We then tucked Mickey away and out came the speaker – we sent 2020 off with a bang to Thunderstruck – SSH the whole time with burpees on every thunder/thunderstruck. Snap confirmed 33 total burpees as YHC advised.

Mary:

Homer to Marge x10

Yoga to let the heart rate come down
Announcements:

F3 turns 10 tomorrow
T-Claps (Recognition):

All the pax that beat the fart sack today and ended 2020 on a high note – 6 in Holly Springs and 6 in Fuquay means quite a few opted for the covers this morning. Let’s do better on the first day of 2021.
Prayer:

Breach took us out with prayers for our nation, first responders, and all those impacted by COVID.

The English Strain

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FNGs:

Not today
Warm Up:

Mosey to the rock pile

SSH x21

Imperial Walker x10 IC

Hillbillies x11 IC

Good evening x10 IC

The Workout:

Grab a rock and mosey to the playground

Pull ups x10

Rock homer to marge x11

Mosey to pavillion

Lazy Dora – each pax performs:

  • 50x Hand Release Merkins
    • Plank hold while resting
  • 100x Rock squats
    • Preacher’s chair while resting
  • 150x LBCs – cue Deere coughing from ab soreness and saying he had the “English strain” of C19……
    • 6″ leg hold while resting

Leave the rock and mosey to the white fence. Type writer back and forth with 5x derkins at each stop – 20x derkins total.

Mosey back to the pavillion and recover the rock. Return rock and mosey to shelter for Mary.

Mary:

Mary around the horn with 20 counts by each pax – low slow flutters, diamond merkins, chillcut plank, and pickle pounders.
Announcements:

F3’s 10 year anniversary is January 1st.
Prayer:

Unspoken

Finish 2020 Strong

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FNGs: None

PAX: @Norm, @Florence/FloJoe, @Sprinkler, @Gamecock, @16-Bit, @Finkle
Warm Up: Took a mosey around the parking lot and at each stop sign we did warm-up exercises.  Good mornings, daisy pickers, SSH, Imperial Walkers, Sir Fazio Arm Circles
The Workout:

Since we had nice Scottish weather we did most of our workout under the pavillion.

Event 1: Goals

Gas Pumps 10 count in cadence, Outlaws 10 left 10 right, Ascending Testicles w/o derkins for a round robin 5 count at 15 degrees, 45 degrees, and full BTTW, Lounge Act in cadence 10 count, and Seal Jacks in cadence 10 count.  R/R 3 times.

Event 2: Leg Work with deck of cards. 

Hearts were squats, clubs were lunges, spades were right leg step ups, diamonds were left leg step ups.  Jokers all exercises with 10 each.

Mary: E2Ks, LBCs, reverse LBCs, American Hammers
Announcements: We each shared a personal goal for the 2021 year.
T-Claps (Recognition):
Prayer: @Scrapple and family dealing with Covid and an injury, @Sprinkler and family, our country and those dealing with sickness.

Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

3rd F – 2020 Year in Review

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Watch the Video!!! – https://photos.google.com/share/AF1QipMv8ixbOCFLZmFrr7qzWTtX77BIxnzqsQ8Bxi7YhPtrdRZyQUz79EROGGqlLu9lTw?key=T19Uc2VMUVJNUjdtS21TNGdOS2xOVTVTWmpSaFBR

South Wake’s 3rd F Mission and how we tackled it in 2020

We will leave no PAX behind, nor where we found them.

  • In support of our own and theirs, F3 South Wake gave over $10,400 in 2020As the world grappled with Covid this year.  The #HIM of South Wake kept pushing each other to be better. Even if you didn’t show up for a workout, someone was looking out for you.

    Moving parties were assembled, helping hands were given, calls were made, prayers, and notes of devotion were left on Slack and in COT – more to come in 2021

We will provide 3rd F leadership opportunities to PAX that feel freed to lead.

  • “We had big plans for 2020…”  You know how the rest of that goes.These #HIM kept us moving on our goals and adapted to new challenges

    Feeling Freed to Lead?  Join the 3rd F Leadership Team in 2021 – talk to any of these men to find out more

  • Abe, Dahmer, Dovetail, Dumbo, Katniss, ShamWow!, Aquaman, Shredder, Tetanus, Wiggly, SlideRule, Bernie, Breach, LED

We will drive a culture of ownership and care around our chosen 3rd F programs as well as those we are called to.

  • Together, we served South Wake with donations of at least $7,000 with a likelihood that way more was given in money + time + talent by our PAX throughout the year
  • Adopt-a-Highway – TED Talks – Bass Lake Mulch – Diversity – Holly Days Tree – #Acceleration – Holly Springs Food Cupboard – #RuckUpToCorona – Blood Drives – Mama’s House – HSPD

We will make the 3rd F (and F3 as a whole) synonymous with selflessness and community activism.  Charitable institutions and individuals in-need in South Wake will seek us out when assistance is required.

  • Through our efforts this year – many of our target institutions are reaching out for more help!
  • The momentum is building, and we will need to keep accelerating in 2021
  • HS Food Cupboard, Mama;s House, and HS Parks and Rec to name a few

Faith will rival Fitness as the hook for men seeking all that F3 has to offer.  (aka fishing with dynamite)

  • I don’t think we brought any FNGs into the region this year through 3rd F but look out 1st F!!!
  • Mentions from the HS Food Cupboard, HS Parks and Rec, and others are putting the word out.

Here’s to Living 3rd in 2021 and beyond

  • We look forward to expanding 3rd F in South Wake through our existing partnerships and hopefully with new ones that YOU will bring forward by leading and living 3rd
  • We have our eye on Hope on the Homefront, HS Food Cupboard Golf Tournament, HSPD, Monarch, and Fuquay Varina Parks and Rec

DEPLOY THE B.L.I.M.P.S!!!!!

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FNGs: NOPE

Warm Up: Windmills, Good Mornings, Fozio Arm Circles

The Workout:

Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…

Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.

Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.

DEPLOY THE B.L.I.M.P.S!!!!!

This morning was about form and YHC asked that PAX “slow it down now”.  We would complete these exercises together so we can take our time.  I also told the PAX to let me watch the time… big mistake, read to the end…

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Before returning we completed 20x Low Slow Flutters

We ran out to the church lot entrance and completed 20x SSH

Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill

What hill you ask?  Well “the same hill you ran last week”™ of course!!! – Sprint up the hill 1x to say we did

Run back for Mary

Mary:  Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees

Bobby Dall called out the Burpees at my request.  187 was apparently watching the time and noted that it was the end of the workout.  We did the Burpees anyway 😛

Announcements:  3rd F gearing up for 2021 – join us, lead something

T-Claps (Recognition):  187, thanks again PAX for all the prayers and support

Prayer:  YHC took us out

Run for the Hills

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PAX:  Finkle, Gamecock (EC), Martini

FNGs:  None

Warm Up:  Quick lap around the parking lot, SSH, Good Mornings, Arm Circles, Imperial Walkers & Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the hill at the back of the park – PAX 1 at the bottom of the hill performing LBC’s, PAX 2 at the bottom of the hill performing LBC’s, PAX 3 ran up the hill and switched places with PAX 1 who ran down the hill and then switched palces with PAX 2 who ran back up the hill . . . continued until each PAX ran up and down the hill 5 times each (just under a mile of hill work).

Headed to the shelter – 5 rounds of Erkins and Dips (started with 10 and decreased by 2 each round) with People’s Chair between rounds

Mary:  Homer to Marge x 15, x 10, x 5.  Low Slow Flutter x 15, x 10, x 5. WWII x 10.  Heel Taps x 10

Announcements:  Monthly Challenge beginning January 4

T-Claps (Recognition):  Gamecock for getting in the EC

Prayer:  Finkle’s friend with Covid, Gamecocks family with the new addition

Its Colder than a Groundpounder 12/26

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4 Pax for a very balmy after Christmas workout at the Groundpounder.

Quiver, Bobby Boucher 8bit and Breach on the Q

Warm Up: Mosey down the road and back, circle up for 22 count reps of SSH, Windmills, Frankensteins, and Imperial Walkers/Hillbillies.

The Workout: Decided on a throwback idea and found our way around veterans park. On the greenway, we found a new pile of rocks and stopped for a jerk circle of rotating rocks. Curls for the girls, Triceps, overhead press and some trunk twits were on the agenda.

Got back on the move scout run style and moved over to the abs station and got on the six for some big boys sit-ups, v-ins, and some backbreakers.

Back on the move again stopping for another break of Prisoner squats, mountain climbers, and bat wings.

We made our way back toward Jones park and could not get through a ground-pounder workout without some actual ground-pounders, so we hit the rock pile once again for some ground-pounders and curls for the girls.

One more mosey back to the bathrooms for some balls to the wall and people’s chairs before finishing up for mary.

Mary: Circled up for  some LBC’s and Homer to Marges before have a nice day

Prayer: Prayers for Quiver as he and his family head toward Disney, prayers for those that are without jobs and that they get back on their feet quickly, and prayers for those with Covid and that they weather the storm without loss.