That last burpee completes me

/in /QIC:
PAX: , , , , , ,

FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel

Consent means you slap it harder

/in /QIC:
PAX: , ,

FNGs: None 

3 HIMs posted to GP on a chilly but clear bright morning.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough- Raid missed the memo). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Squats.

3 sets of 10x3ct:  Rock Press and Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Heal Taps, LBCs, Dying Cockroach,

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins,  .

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax toss 2 discs at basket. Make at least one and you can walk to the basket to retrieve discs, but miss both and you have to Bear Crawl to the basket before you can retrieve discs. Exercises between tosses: 10x3ct Merkins, Mnt Climbers, Plank Jacks, Lunges, Emperial Walkers; Hillbillies

COT: Each PAX calls an 10x3ct exercise:  SSH, LBCs, Pickle Pounders, Rosalitas, Standard and Chilcutt Planks, Spiderman stretch,

Prayer Requests:  Steve (friend of Raid’s) struggling with COVID in ICU for 2.5 weeks now. For Forceps’ son David to finish the semester strong and maintain his grades.

Céline Dion Would Be Proud

/in /QIC:
PAX:

YCH looked at the forecast last night and thought numbers might be low this morning to match the temperatures  but never expected them to be the loneliest number, leaving me ♫ All by my self  ♫.   The temptation to go home and curl back up in to bed was high.  No one would know, right?  But there was someone that would know, me, and I continued on for their sake.  And even though it was just me cadence count was kept, COT happened complete with count-off and name-o-rama, announcements, and prayer requests.  This may speak a bit to my mental state but I found it important.

FNGs:

Clearly, none.

Warm Up:

Lap around the tennis court and then circled up for:

SSH x20 IC

Good Morning x10 IC

Imperial Walkers x10 IC

Arm and shoulder stretches.

The Workout:

We moseyed to the beginning of the parking lot and started at the first parking spot line.  The first exercise was bear crawl Jack Webb’s.  We would do the usual 1:4  ratio of merkins and air presses, increasing up to 10:40, but would bear crawl two parking spaces in between sets.  So it was 1 merkin, 4 air presses, bear crawl two space, 2 merkins and 8 air presses, bear crawl two spaces, etc.

Michael Phelps at the end to shake out those arms.

After that we did what I’m calling duck walk Spud Webb’s.  These were similar to the above exercise but we did in cadence lunges followed by squats.  In between the sets we would duck walk 2 parking spaces, making our way back to where we started the first exercise.  Again this was done in the 1:4 ratio up to 10:40.

After this we did a slow mosey to the tennis courts and lined up at the end line of the far court.  Next up was my favorite routine, the crab boil.

Starting from the end line on the first court we crab walked to the same line on the next court to do an exercise.  We did this across all four courts.  The exercises were, as usual:

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

At the end we did two rounds of BTTW and People’s Chair before doing another crab boil back to where we started.  After that it was time to head back out to the parking lot so we could both warm up the car and continue on to …

Mary:

Circled up and got on our 6 for the following exercises:

LBC x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

Sleeping Hillbillies x10 IC each side

Announcements:

Frosty CSAUP on 12/11

Christmas party coming up.  Check slack, I couldn’t remember the date.

T-Claps (Recognition):

All the PAX that braved the cold this morning.  I saw those black ops running dudes going down Judd Parkway on my way to the AO this morning.  Good work guys and good work to all the PAX that posted everywhere.  There was frost on my pants by the end so you know it was cold.

Prayer:

YHC asked for prayers to continue putting in the hard work at home that I’ve been doing to better connect with my kids.

Prayers for PAX dealing with injuries

 

I took us out in prayer.  I’m thankful for all of the men that have helped give me the strength to not go home when I really wanted to this morning.  Before I knew any of you I never would have done something like this.  Thanks for the continued motivation

 

010000

At the Nest with Big Bird and the Sweater Fox

/in /QIC:
PAX: , , , , ,

This is a late post for 11/23/2021

FNGs: None

PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout:   LEG/CORE DAY  –  We went on a trip and encountered a couple friends.  We ran to the far corner and dropped to do Freddie Mercuries.  Then down to Main St. to pick up a round of mount climbers.  We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds.  Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school).  Our commitment was to get to set 10.

Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up.  Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do.  @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow.  Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:

What do you want to be part of?

/in /QIC:

I confessed to our SLT (Shared Leadership Team) at our most recent meeting that YHC has been failing to cast vision. I let myself be reactionary for a while through COVID and then got busy with life. I confessed to them and I’ll confess it to you for some accountability. So here we go.

 

What do you want to be a part of?

 

Do you want to be part of a neighborhood workout, or part of F3?

 

Do you want to be part of a political group, or part of F3?

 

Do you want to be part of a run club, or part of F3?

 

Do you want to be part of a workout group, or part of F3?

 

Do you want to be part of a service group, or part of F3?

 

Do you want to be part of F3 South Wake, or part of F3 Nation?

 

Maybe some of those hit home for you. Maybe none do. Hell maybe all of them do. We are what we are because of our mission (plant, grow and serve small workout groups for men for the invigoration of male community leadership), core principles (free of charge, open to all men, held outdoors, peer led, ending with COT), and all 3Fs (fitness, fellowship, and faith). Not just because of our mission. Not just because we’re hard asses who work out outside year round. Not just because we end our workouts with an opportunity to get vulnerable. But because of all of those things working together.

 

And that’s why we’re part of something bigger than just one workout. Bigger than one neighborhood. Bigger than one political party. Bigger than one religion. Bigger than one city. Bigger than one F3 region. Bigger than one state. Bigger than one county.

 

For so many years I preached against going and posting in other regions. Or at least against doing it as often as Midget 4 Life did. But in age there is wisdom. And I’ve learned that there’s value in staying connected to our brothers in CarPex, JoCoGa, and Raleigh. I’ve realized that there is more to F3 than just here in South Wake. And that’s just another reason why it’s so critical that we align on what we are (and what we aren’t). It’s why it’s so valuable that we communicate in a cohesive way (but maybe minus the Slack stats…..IYKYK). And it’s why it’s imperative that we drive ourselves to unity, not division.

 

Have I screwed this up in the past? Hell yeah. I condoned and even advocated for things that in hindsight only divided us. They had good intentions, but the road to hell is frequently paved with those. But I can’t change the past – I can just promise to learn from it and try to steer our region in the right direction. That is the commitment of your entire SLT – we do what we do because we deeply care about F3 and have a passion to spread it throughout South Wake and beyond. That’s why I was so hype to be at Holly Springs Half this past weekend and also why I’ll be giving to Give2Give. Because I care incredibly for what we do, and I believe there are sad clowns everywhere who need F3 in their lives, just like I did 5 years ago. If you’ve been around a while you’ve heard me say it – Holly Springs wasn’t home until F3.

 

I believe deeply in what we have. And I’ll fight like hell to protect it, and get on every soap box I can find to tell someone else about it. And I hope you’ll do the same.

 

Pikachu out.

One year anniversary

/in /QIC:
PAX: , , , , , , , , , , , , ,

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

/in /QIC:
PAX: , , ,

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.

You get 40 minutes for a workout. Don’t screw around

/in /QIC:
PAX: ,

FNGs: None

PAX: @cancun @Farva @Sprinkler @noah’s ark @POTS @MadDog2020 @Sparky @Pigpen
Warm Up: hahaha. Do that on your own time.
The Workout: Ran a mile, split into teams of two and did 100 Merkins and 100 Low Slow Flutters in cadence, ran approx 3/4 mile. Hit the courts for some fun with a sandbag and Kettle bell. While PAX held plank, one person would run across the court, grab the sand bag or KB and do a press. Then come back, hold plank while the next person went. We did this all down the line. Next round was jumping jacks x2 presses. Next round was LBC x3 presses.

Mary: Never heard of her.
Announcements: Frosty CSAUP. HSHM volunteers, HSFC food drop off.
T-Claps (Recognition): All the men for working hard when it gets hard.
Prayer: Coal Ash’s father in law, families of Costco, PAX struggling with depression, reaching out to PAX we haven’t seen in a while.

Thank God I’m so sexy

/in /QIC:
PAX: , , ,

FNGs: None 

4 HIMs posted to GP on a cool bright morning.  YHC brought the music box and balls.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, SSH, Sir Fazio Arm Circles (both directions).  Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Mountain Climbers (2 sets), Homer to Marge, Rock Spanks (with and without consent), 10x3ct Rock Press & Skull Crushers (3 sets), Heal Taps, Box Cutters, Low Slow Flutter.

Mosey to the basketball court

2 Rounds of Knock Out and 3 Pointer Station: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs exercise till last one standing: LBCs, Mnt Climbers, Squats, Lunges, Homer o Marge

Exercises during 3 point stations were Emperial Walkers; Hillbillies, SSH, Plank Jacks, SSH, Squats and Lunges

Announcements: Holly Springs Half NEEDS volunteers

Prayer Requests: YHC asked for prayer to clear his headspace after being let down by not getting a promotion he went for.

Quality time with cold rocks

/in /QIC:
PAX: , ,

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.