For Eudora

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PAX: , , , , ,

A newly moved Fuquay-Varina resident was on wheel of fortune. Pat asked, what does Fuquay-Varina mean? “I don’t know” . Oh man, let’s take a tour so we don’t make the same mistake.

FNGs: none

Warm Up: circle up for warm-o-rama

The Workout: A tour to Fuquay Springs Mineral Park with exercises and town history scattered song the way. Exercises: Foxhole, Up downs, Quadhilla, Underdogs, Angle grinders, Y-super man lifts.

Mary: none

Announcements: local races upcoming

T-Claps (Recognition): All you local legends

Prayer: BRR training, family sickness, Afghanistan

Why Don’t You Be OCD About Being on Time

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PAX: , ,

No track work today. I guess guys love track work because only 3 bros showed up. Maybe guys are tired which doesn’t bode well for a potential solid BRR performance.

A challenge was placed to see if this would be harder than Paradise City on Monday. No one showed up for Tiger Blood, we’ll assume they were scared so Tiger Blood wins be default.

FNGs: None
Warm Up: 187 and I had to wait on Lipstick so we did a couple laps in the parking lot. SSH, merkins, and squats. Finally Lipstick was present so off we went.
The Workout:
Mosey over to Crossway climb with stops along the way for merkins and squats.
At the bottom of Crossway Climb – 5 merkins. Indian Run. At the first stop sign  5 merkins. At the top 1 burpee (just like the nipple)
Jail break down to the second street – Chrismill
At Chrismill 5 squats. Indian Run to the next street. 5 squats. Indian Run to top of Crossway Climb 1 burpee.
Jail break to the bottom of Crossway Climb.
Rinse and repeat 4x

Mosey back to the flag with stops for  5 merkins or 5 squats

At the parking lot we did loops. Start with 1 merkin, 1 squat, and 1 burpee. Run a loop. Stack all the way to 5, 5, 5 and then unstack.

Mary: Eh
Announcements: See slack
T-Claps (Recognition):
Prayer: Unspoken

TBD

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PAX: , , , , , , ,

FNGs: Nope

Warm Up:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers

The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row

Exercises at other end of lot:
Squat, lunge, single leg dead lift

3 rounds were done and moseyed back to tennis courts.

Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.

Mary:
LBCs, American hammers, and a few others

Announcements: See social media

T-Claps (Recognition):
HaxMat for lots of posting lately.

Prayer:
Unspoken, YHC took us out.

HIMs Improve on Disc Golf Puts

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PAX: , ,

FNGs: None 

3 HIMs posted to GP.  YHC brought his sprained ankle, music & discs.

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

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas,  Box Cutters,

Mosey to the disc golf putting green

Disc Puts:

Started with a round of 20 LBCs.  Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps

Mosey Back for COT 

Announcements: Derek Davis 5K took place this morning;

Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues.   Prayers for those suffering with COVID and our military and those struggling with illness or addiction.

Rack em Stack em, Rock em Sock em

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PAX:

FNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.

Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start

Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start

Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out

Upper fo Show

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8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.

Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching

Partner up
Pull ups and swing tucks
x10 each then switch 3 rds

Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds

Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10

Shelter
Abyss merkins x10
donkey kicks x20
3 rds

Tennis court
Suicides with increasing burpee merkins each return

Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders

As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!

BS Out!

“NEW” Detroit

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YHC hasn’t been back to the Detroit area in 2 years with the Covid being in play last year.  The family decided to make the trek this year and I checked-in with the F3 Detroit friends Brexit and I made in 2019. https://f3southwake.com/2019/06/29/detroit-meets-south-wake/

It took some digging, their Slack was silent and it seemed like the AO in Canton, MI might be no more.  I hit Twitter and some other avenues and found that their might be a new AO in Rochester but I was unable to confirm before the rumored Saturday workout.  On Tuesday, I got a text from Lockjaw and wound up in a headlock to Q on Thursday.  OF COURSE!!!

PAX: Lockjaw, Melting Pot, Loogie, Pączki, and YHC

FNGs: None

Warm Up: Windmills x15, Side Straddle Hops x30, Imperial Walkers x15, Hillbillies x15, Good Mornings x15

The Workout:

Thang 1 – BOMBS around the duck pond x3

  • 5 Burpees
  • 10 Overhead Claps
  • 15 Merkins
  • 20 Big Boy Sit-ups
  • 25 Squats

Thang 2 – 2x

  • People’s Chair – Last man standing err… sitting
  • Earkins, Derkins, Dips – 10 each

Mary:

  • 6-inch leg lifts
  • Freddie Mercs
  • American Hammers
  • Fozio Arm Circles forward/back

Announcements:  AOs Tuesdays, Thursdays, and Fridays in Rochester.  Come check-em out!

T-Claps (Recognition):  Lockjaw for taking the mantle of the “Dancing Idiot” on behalf of F3 Rochester/Detroit.  He has alot of passion and is working hard to build this region up.  He has assembled a great group of men and they have a very cool corner of Detroit to light this fire!

https://www.google.com/maps/place/Rochester+Municipal+Park/@42.6838082,-83.1389348,17z/data=!3m1!4b1!4m5!3m4!1s0x8824e9bc8515e2b7:0x3c2f399a4e7e9c69!8m2!3d42.6838043!4d-83.1367461

He was introduced in passing through work, never went to a workout, investigated F3 online, and decided to start something when he heard this Roundtable podcast about F3 Toledo.  https://soundcloud.com/f3nation/the-toledo-miracle

Prayer:  Help these men build F3 to support the men of greater Detroit.  This is a great opportunity for F3 and for the men of Detroit.

Speed Work at the Nest

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PAX: , ,

FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R
Warm Up: SSH, quad stretches, toe touches, daisy pickers, other stuff
The Workout: In the top field we did sprints, butt kickers, high knees, crossovers, 8X.  At the end of each sprint we did a prescribed 10 count of either merkins, mountain climbers, squats, lunges, calf raises, SSH, irkins, derkins.  Then we ran around the block and up to the middle school front steps and shimmied up the hand rails one PAX at a time.  The others were doing a called exercise by the PAX going up the hand rails.
Mary: Low slow flutter, box cutters, LBCs, and have a nice day.
Announcements:
T-Claps (Recognition):

EC: Gamecock and Finkle
Prayer: can’t remember.

Too Many Bush Puns From Which To Choose

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FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

Bear Sighting at Town Hall

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PAX: ,

FNGs: none
Warm Up: Regular mosey loop up around Raleigh St and back. Followed up with SSH x15, Daisy Pickers x10, Imperial Walkers x10, Sir Fazio Arm Circles x10 (forwards/backwards), Seal Claps x10, Overhead Claps x10.
The Workout: Mosied over to the rock pile and got a mediumish rock. Circled up in front of the amphitheatre for part 1.

Curls for the Girls x30, Triceps x30, Ruh Rohs x30. Dropped rocks and jogged around the library.
Rinse and repeat, but this time x20 on the exercises. Jog around the library.
Rinse and repeat with x10 on the exercises.
Returned rocks and mosied up to town hall for part 2.

Town Hall has a nice little courtyard in the back that YHC has always wanted to incorporate. We started with a bear crawl up the ramp. There are three levels. At the top level, we did low slow flutter x30. Middle level was shoulder taps x30. Lower level was WWIIs x30.
Rinse and repeat with another bear crawl up the ramp. Exercises were x20 this round.
Rinse and repeat with one more bear crawl. Exercises were x10 final round.
Mosey back to start.
Mary: Since part 2 included core work, we went straight into some yoga.
Announcements: Brute Squad CSAUP, Oct 16th at Hilltop Needmore.