I thought it would take longer.

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I stole the first part of this workout from one of the recent Crossfit WODs. Merkins and Squats. Reps of 40/30/20/10 for a total of 100 each. Recover each round with a mosey around the tennis courts. We were ahead of schedule, just being the two of us, so I added on 7s on the hill with WWIIs at the bottom and shoulder taps at the top. YHC lost count and it ended up being 11s, which worked out nicely.
Mary: LBCs, Homer-to-Marge, Reverse LBCs, American Hammers, finished up with some yoga.
Announcements: South Wake Picnic and Holly Springs July 5th volunteers needed.
T-Claps (Recognition): 16-Bit for his accountability.
Prayer: 16-Bit’s daughter, Stubs
Moleskin: In my past, I’ve tried to pick up and stick to an exercise routine. It would last for a couple of weeks, maybe a month at the most. But it was inconsistent and didn’t last. F3 has been the one thing to stick and I’ve been getting out into the gloom for a little over three years now. The accountability and camaraderie are large contributors to that. Hold your fellow PAX accountable. In doing so, you’ll be holding yourself accountable as well.

A Good Mix of Hills

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FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers  x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte.  Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

Prison Yard work ain’t easy but the coffee’s good

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FNGs: None

Warm Up: Side Straddle Hops, Good mornings, Imperial Walkers, Hillbillies, Fonzi Arm Circles, Seal Claps

 

The Workout: PAX moseyed over to an uphill section of the parking lot. Along the parking lines, we did 1 burpee lunge before karaoking to the other side of the parking lot to do the same on that side. 14 burpee lunges in total. Headed downhill on the parking lot, we did 2 Peter Parkers to a lunge before shuffling to the other side of the parking lot to do the same on that side. 28 Peter Parker lunges in total.

Moseyed up to the starting spot where cinder blocks, a sledge hammer, and an ab roller were waiting for us. We split into 1s and 2s. 1s worked toward an individual total of 50 Curls for the Girls, 50 Shoulder Press, 50 Ruh rows, 50 Sledgehammer squats and 50 Norma Jean Riley’s (ab rolling). 2s ran to the other side of the parking lot to do 5 burpees and 10 WWIIs before running back to the 1s. 1s and 2s exchanged spots until each got to their 50 reps in.

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, American Hammers, Freddie Mercuries, LBC, Reverse LBC, Pickle Pounders, Box Cutters, Hello Dollies. Wrapped up with 10 Peter Parkers due to excessive mumblechatter
Announcements: July 5th volunteers needed for HS firework show, South Wake picnic July 30th
T-Claps (Recognition): YHC celebrated his 1-year F3 Anniversary today. A big thank you to all PAX who’ve pushed me, encouraged me, and held me accountable this past year. Shot out to @Sunshine who also recently wrapped up his 1st year at F3 and has been crushing it all year long.
Prayer: Prayers up for Carpex PAX Pet Sounds dealing with health issues, prayers up for the South Wake F3 Community at large

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Exploring that whole parking lot at Purple Cobra!

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FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.

Cheddar Shredder

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FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.

Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.

Finished with some partner bear crawls and get ups.

Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken

Little bit of everything at The Nest

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YHC pulled in just in time to hit the crapper and get things started at 0530. We had 5 total PAX ready to roll but not sure what they had coming for them. Here’s what happened at The Nest.

Warm up lap around the block stopping at corners
SSH’s x20 IC
Windmill x10 IC
Merkins x20
Prisoner squats x20
Girl fight x15 IC

Over to the school ramp
Crawl bear up the 3 ramps then rail slide down
Reverse: bear crawl up and rails down
Go to the stairs for some wheelbarrow merkins. A crowd pleaser. Rinse and repeat.
Indian run down to baseball field

Mosey to the diamond
Vicious circle – PAX in a single line starting at home plate. Lunge around all the bases. Man in the back moseys to mound, performs 5 burpees, then returns to front of line. Next man up.
Balls to the fence 50 count
Same thing with bear crawl around the bases. At mound do 10 star jumps.
Wall sit 50 count
Same thing with frog hop. 10 side to side merkins.

Mosey up to shelter to start Mary
Side planks with feet on bench, switch sides
Pretzels
X’ s and O’s
Reverse LBCs
Pickle pounders
American hammers
J-Lo’s

Announcements go to slack.
Prayers travel, injured pax, Stubs, Lipsticks M

It’s been a minute since I’ve been at the Nest. This is a great AO and need to visit more often. Appreciate you all sticking with me on the crazy exercises I call. Great job!

BS Out!

Bands and Bells at Red Oct

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3 PAX choose to workout at Red October. YHC hard committed Gump the night before asking him to bring the TRX bands. Warbucks had his daisy dukes on so he was ready.

We warmed up with Mutiny led by Abe. Then we kicked off the beats on the Anker speaker.

TRX bands 3 sets x12 reps
Curls
Tri’s
Chest press

Kettle bells 3 sets x12 reps
Right leg lunges, switch to left
Single leg squats, switch
Box jumps (no bell)

TRX bands 3 sets x12 reps
Merkin knee tucks with feet in handles
Twist pulls
Wide flys

Mary
Freddy Mercuries
Windshield wipers
Out and Ups
Followed by a little broga

Nice work men!

BS out

Rocks, step ups and a sense of impending doom.

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FNGs: none
Warm Up: Rounded up with the guys from Red October for SSH, Windmills, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal
The Workout: PAX moseyed over to the rock pile. 3 rounds of Curls for the Girls, tricep extensions, goblet squats, ruh rows and chest presses. 30 each. Quick mosey around the circle and 10 SSH in between each round. Returned the rocks.

Next, we did 30 step ups followed by Urkins/Durkins/Dips. Two rounds of that. Then we moseyed back for Mary.
Mary: Red October joined us again for Mary. WWIIs, LBCs, Homer to Marge, Freddie Mercurys, Windshield Wipers and one i can’t remember the name of (maybe “high/lows”). Finished up with some quick yoga.
Announcements: July 5th volunteers, South Wake picnic
T-Claps (Recognition): H1N1 and Gump for helping YHC get his car started after the workout. Fuquay-Varina ain’t so bad after all!
Prayer: Warbucks’s family

Fathers Day Needmore Ruck

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12 pax and 1 FNG for a Fathers day Ruck around Needmore park

Sprinkler, Wallaby, Banana Seat, Cancun, Pac-Man, Big Ditch, Mookie, Fanny Pack, Redenbacher, Deadbolt, Monsanto, FNG Donkey Kong and Breach on the Q

FNGs: Donkey Kong

The Workout: Ruck around the park with stops at the 1/2 miles marks for some popcorn exercises, (Merkins, Squats, Squat Thrusts, Low Slo Fludders and some Crab Cakes) Took a 2nd F break at the Breachery Coffeteria for some conversation and coffee.

Announcements: Picnic July 30th, Town stil needs some volunteers for the fireworks on the 5th if anyone is interested in volunteering.

Closed in Prayer

Now That We Ran a Little Bit…

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10 PAX arrived ready to board the Downtown Train on a Monday and knock out some hill repeats first thing! Some of those fellas…Moose, Best in Show, Cupid, and Sunshine…blasted up that hill a few times! A great morning for movement and a welcome break from the heat for a day or two!

FNG’s: No
Warm Up: Good Mornings and Sir Fazio’s followed by a mosey down to the library with some but kickers and fast feet on the circle. SSH x 20 and Imperial Walkers x 15 to finish up the warm up.
The Workout: 7’s on Library Hill. WW2’s at the top, Standard Merkins at the bottom. Those that moved faster, we’re rewarded with either Homer to Marge or Pickle Pounders while waiting for the crew during each pass.

A mosey over to the parking garage for a 5 corners…yes…5 corners routine with a partner. Each corner had a certain count exercise, while the partner did AMRAP wall or core exercise, then switch. Corner 1: 30 Derkins/Pickle Pounders. Corner 2: 40 Dips/LBC’s. Corner 3: 50 Monkey Humpers, BTTW. Corner 4: 40 Star Jumps/Peoples Chair, Corner 5: 30 WW1’s/Bear Crawl.
Mary: Monsey over to the flag for 10 more Good Mornings
Announcements: F3 2ndF picnic at Harris Lake, July 30th. Sign up sheet out there. Volunteers needed for July 5th fireworks event.
T-Claps (Recognition): Lot’s of RESPECT in the house today!
Prayer: Small child battling COVID/RSV…friend of POTS. POTS took us out!