Time to Reflect

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EC: Aquaman, Full House, Redenbacher

FNGs: None

Warm Up: 10X SSH and 10X Good Mornings

The Workout:

Little Dipper was in play

 

 

 

 

 

Mary: Not today

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6.

Prayer: Wallaby, unspoken

Aquaman  shared a great message with the group at CoT. He said he recently took a step back to evaluate if he was really in the process of “accelerating”. He challenged all of us to really take the time to reflect and see if we are just coasting through the days and weeks or are we making a conscious effort to accelerate in all aspects of our lives and all 3 Fs? Challenge accepted.

YHC took us out. Thank you for the opportunity to lead.

I Got 99 Merkins but a Hill Ain’t One

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YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

Keep The Count Going!

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With a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.

FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy  Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up

Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on.  Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold.  During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to  60 alternating every 10 count or so between regular and chill cut planks.

Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips.  Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch.  Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently.  My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint.  Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help.  Honor to lead! YHC took us out.

Beach Bods

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Summer is drawing near, right?  There’s at least some chance we’ll be out by the pool or on the beach, right?  Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.

FNGs:

Not today

Warm Up:

SSH x20

Good Morning x10

Sir Fazio Arm Circles x10 forward/reverse

Frankenstein x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Focus on the torso, that was the name of today’s game. Upper body and abs.  The plan was for more but time is a thing and a thing we ran out towards the end.

Jack Webbs were the starter.  Started with 1:4 and worked up to 10:40

Next was a tabata style ab workout.   We did 6 rounds of each exercise, 40 seconds on and 20 seconds off.  The exercises were:

Low slow flutter

Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up

LBCs

Dr. W – This is a “fun” 8 count exercise.  You start on your back with you legs out like you’re doing LSF.  Count 1 and 2 are to open and close them like you’re doing Dolly.  Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher.  Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.

Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee.  I made these up and decided I don’t like them, they didn’t seem very effective.  I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.

Mary:

Kind of backwards today.

Squats x20

Lunges x10 IC

Announcements:

RUNE challenge.  This is South Wake baby, of course its a running challenge.  Check the pinned message in the 1stF channel in slack.  Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.

Prayer:

Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations.  We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic.   A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.

With Sprinkles On Top

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EC: Aquaman, Katniss, Nemo

FNGs:None
Warm Up:Typical…..except the 100 SSH IC.
The Workout:3 corners, Lower Body, Core, Upper Body. Mixed it up quite a bit so if you want details, ask someone who was there. Slowed things down a bit and worked on form and balance. And thanks to Mother Nature, we had a few sprinkles on top!
Mary:Included in workout
Announcements:
T-Claps (Recognition): Workouts noticeably more difficult post lockdown. Way to keep accelerating your fitness through different times!!!
Prayer:YHC took us out.

Today we Run…Maybe?

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YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.

EC: Coal Ash

FNGs: None

Warm Up: Standard lap, 5 burpees OYO

The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.

At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:

Wall Sit (20 count each Pax)

Suicide ladder length of garage (merkins 5, 10, 15)

50 Mountain Climbers

Bear crawl 5 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Suicide ladder length of garage (WWIIs 5, 10, 15)

50 Mountain Climbers

Bear crawl 10 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Wall Sit (20 count each Pax)

Mary: 15 burpess OYO

Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver

New AO Black Sheep

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Pax of 4 at the new Garner AO.  Black Sheep @ Vandora Springs Elementary School.

PAX: Decoy, Jerk, Double D, & Dirty Pipes

Warm Up: Side Straddle Hops, Imperial Walkers, Butt Kickers, Arm Circles.
The Workout: 2 sets of 11’s.  First set irkens & squats, Second set dips and step ups
Mary: Around the Horn 3 times.
Prayer: Pax’s dealing with injuries and Families.

Moving Weight at Red October

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FNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync.  Both heard it was going to be a Limited/non-running AO.

Warm Up:  FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout:  Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.

Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters

From our six, chest presses (20, 15, 10) followed by nipplers  in cadence

Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry

Lots of arm work today – PAX happy – great effort by all!

 

Mary:  Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters

Announcements:  See Slack/FB; Road side pickup led by LED

T-Claps (Recognition):  PAX who braved the sprinkles, took the red pill and came out today.

Prayer:  PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.

‘’An honor to lead.”  -Dauber

4 corners, stack ‘em up pyramid

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EC: Emeril & Skidmark

FNGs: not this day

Warm Up: Warm up lap with stops for SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Fazio Arm Circles. The mumble chatter picked up during the lap so we did 10 burpees OYO to make sure everyone was getting their money’s worth.

The Workout: 4 corners pyramid. 5 laps around the complex.
Corner 1 – 5 Merkins
Corner 2 – 10 LBC
Corner 3 – 15 squats
Corner 4 – all the exercises above.

Lap 2 double it and Lap 3 triple it before we take it all down on laps 4&5.

All PAX got at least 3 miles.

Mary: Homer to Marge, Big Boy Sit Ups and Low Slow Flutter. Then Dawgpound led us in 4 minutes of stretching.

Announcements: Fritter look a like this week. Rune (running in June)

T-Claps (Recognition):

Prayer: All healthcare workers, Wallaby

YHC took us out. It was a pleasure to lead you men this morning. I’ll try to do better next time.

Almost Twice

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I had actually planned this workout two Fridays ago and did half of it solo before logging off to do some yoga.  I thought to revisit it this past Friday but I was solo again and just did a full workout worth of yoga.  Today I was determined to share it with someone.

FNGs:

Almost but not quite

Warm Up:

SSH x20

Windmill x10

Daisy Picker x10

Good Morning x10

Imperial Walker x10

Hillbillies x10

The Workout:

Two Dora’s were planned but not the kind where you partner up.  These were solo, meaning each of us did 100/200/300 reps of each exercise.  We did this by doing 10 sets of 10/20/30 of each exercise.

The first routine was

100 irkins

200 step ups

300 squats

After this we went in to our second routine.  Unfortunately we were only abet to get through 8 rounds so it came out to:

80 lunges

160 LBC

240 SSH

Mary:

We saw her enough during the 2nd Dora

Announcements:

Nothing new.  Check Slack for all the latest

Prayer:

Continued prayers for the young man Sadiq whom Pumpkin Spice has been housing for the past few weeks while trying to find him a permanent home.  Prayers for YHC as I have to lay off more people at work

 

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