We all have two brains

/in /QIC:
PAX: , , ,

undefined

FNGs: None 

4 HIMs posted to GP for boulders and discs.  Mumblechatter was on point as expected.  

Warm Up: 10x3cts of: Good Mornings,  Willy Mays Haze, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Quick Feet down the parking lot and Bear Crawl back.  Plank walk across the lot and 1 Merkin in between each parking block. 

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

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

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, Box Cutters, Plank Spanks,  Single Arm Merkins, Rockies, LBCs, Heal Taps, Homer to Marge (GP style ie. with rocks), Mountain Climbers, Carolina Dry Docks

6 rounds of Disc putting: 2 rounds of Bear Crawl, Lunge Walk, and then Split Jack to the basket if you miss holes of disc golf w/ exercises between tosses.

Played one hole of disc golf  – best of two throws.

COT: light stretching: Downward Dog to Pigeon Pose to Calf Stretches

Prayer Requests:   Prayers for Stub’s new job at Lowe’s and for those traveling or dealing with COVID or loved ones with COVID.

Announcements: F3 Picnic today, Derek Davis 5K, HSHM pricing going up soon

Ground Pounder 7/23/22

/in /QIC:
PAX: , , ,

FNGs: None

Warm Up:

Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins x 15, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20

The Workout:.

Mosey to the big rock pile. Pick a medium-big rock of your choice. Mosey to a spot in the shade.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Skull crushers, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
Wall #1: Balls to the wall, People’s chair with one PAX running around the building. Balls to the wall again. People’s chair with one leg elevated. 4 x 10 counts per PAX.
Wall #2: Step ups x 10 per leg, Irkins x 10, Dips x 10, Dirkins x 10. Repeat.

Mary:

Freddie Mercury’s x10, Plank in chillcut formation. Approx. 3 minutes. Raise one arm x 30 seconds.

Announcements:

July cookout

T-Claps (Recognition):

Prayers

Four Corner Rocks and a Hill

/in /QIC:
PAX: ,

It was a sticky morning today as YHC pulled in to the cheese grateiest parking lot in all of South Wake, if not North Carolina.  Fumunga was spotted finishing up EC on the drive in and that would be it for total number of participants this morning.  Some loose plans had been made for the beat down but some modifications were necessary with only two HIM.

FNGs:

Nope

Warm Up:

SSH x20 IC

Daisy Pickers x10 IC

SFAC x10 IC forward and reverse

Frankenstein x10 IC

Imperial Walker x10 IC

The Workout:

Mosey to the back corner of the loop around the tennis courts to pick up travel sized rocks.  Fumunga had grabbed a larger rock and as I went to go put mine back in favor of a bigger one he pointed out how thin his was.  30 seconds later he said “Wow, that really is a little rock” so back to the rock pile I went.

The plan was to take our rocks with us around the four corners of the loop, working different muscle groups at each and finding fun ways to travel between the corners.  First up was arms and chest.

Two sets of:

Curls for the girls x10 IC

Tris for the guys x10 IC

Chest press x10 IC

Skull crushers x10 IC

After those two sets we John Cusack’d to the next corner where shoulders and back were the focus.  Again, two sets of:

Shoulder press x10 IC

Bus drivers x10 IC

Dead lifts x10 IC

Torso rotations x10 IC

After this we took our rocks to be even with the pergola by the tennis court and then set them down to do a bear crawl rock push to the end of the parking lot and the base of the hill.  We set the rocks aside for the time being to do a bit of work on the hill.  The plan was simple and, in similar fashion to the rest, consisted of two sets.

Burpee at the bottom

Sprint up the hill

Dirkins x10

Burpee at the bottom

Sprint up the hill

Irkins x10

After this we reclaimed our rocks and lunge walked to the next corner.  Time for legs.  Two sets:

Goblet squats x10

Willie Mays Hayes x10 IC

Good Mornings x10 IC

The form of travel this time was a slow backwards mosey with our rocks.  At this point time was running short so we modified a bit.  At the first corner we only did one set and excluded the skull crushers.  At the second corner we put the dead lifts in between the shoulder press and bus drivers.  We were out of time at this point so we went in to ….

Mary:

Mostly all of these were done with our rocks

American Hammer x10 IC

LBC x10 IC

Reverse LBC while holding rocks up x10 IC

Homer to Marge x10 IC

Bridge hold x10

Sleeping Hillbillies x10 IC each side (no rock)

Announcements:

South Wake family picnic at Harris Lake Park this Saturday

Prayer:

YHC and Fumunga both traveling in the next few days

Fumunga’s family as they deal with tension with his brother-in-law and the rest of the family

 

It’s hot and gross out there boys so please be safe.  Check Slack for a post from John Deere regarding temperature + dew point.  Also remember to be drinking lots of water.  This humidity is harder on our bodies than you think so slow it down and be safe.  And as always, an honor to lead.

 

010000

Studio 54 at the Nest

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up: Mosey around the parking lot.  Circled up for: 10 sir Fazios (F/R), 10 O/H claps; 10 seal claps, 10 imperial walkers, 10 HB; 10 Don Quixotes, 10 Daisy Pickers and then 54 SSH in cadence.  That’s a boat load of jumping jacks.
The Workout:  Mosey to brick wall at end of parking lot.  Each PAX did a 10C of seated chair.  Side step L-R halfway down parking lot. 10 merkins.  Side step back to wall R-L. More group count people chair.  Jog backwards to halfway parking lot.  10 merkins.  Jog back to wall.  Got to the wall and needed a taller wall for the next exercise.  Mosey to brick wall by ball field.  BTTW each pax did 10c. I love that some people count faster than others.  Mosey to home plate on ball field.  Two pax bear crawled to first base than to second base while other two pax bear crawled to third base and met up at second base.  From there we all lunged to with third or first base.  Bear crawl/alligator walk from first to home or third to home.  Got a little sandy.  Went to the dug out for 10 dips on the bench.  Got to a bleacher for some erkins.  BTTW again.  Stopped by the bubbler for a refreshing FV water sip and moseyed to the picnic tables in the shelter.  Up and over all four picnic tables both feet touching.  Rinse and repeat.  Tried not hitting our head on the low ceiling.  10 derkins (D is for down – thanks Warbucks) on the picnic table.  Mosey to swing set.  10 pull-ups (modified for YHC).  Grabbed the sidewalk for alternating prisoner squats and stair climbers 4 sets completed. 54 total reps.  Got to love getting old.  Mosey to the parking lot for Mary. Grabbed some Pandora.
Mary:  lots of stretching, yoga….listened to some Bee Gees and other performers from the 70s who brought their groove at Studio 54.  H2M for good measure
Announcements:  F3 Picnic; Warbucks last day collecting snacks for staff at hospital in honor of his child.
T-Claps (Recognition):  All the PAX raising each other up making us all better
Prayer:  Anniversary of Warbucks’ kid in heaven; Gamecock and his in-laws watching their daughter; Kitty Littr and his wife on their journey adopting two kids in Taiwan.  Unspoken.  YHC led us out.  Dauber shared some words of wisdom about the importance of fellowship and giving 100%.

Met up with Fumunga cruising through FV preparing for BRR as we all continued catching up in the parking lot.

Thanks for sharing in my 54th birthday  🎂

Honored and privileged to lead men. – Dauber

 

 

 

Is it still supposed to burn after 5 years?

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

7 years ago – I had reached my max weight the year prior, 230 lbs.  After a friend and colleague passed away unexpectedly, I decided to train for and run in my first race ever.  The Triangle Sprint Tri.  I spent the next year biking, running, and swimming to the best of my ability – trying to prepare enough to survive the race.  I had a small group of local Tri-ers that helped me through along with some friends that also decided to race in the name of the friend we lost.

6 years ago – I had just completed the Triangle Tri, in the year prior I lost 30 lbs.  I was looking for something to keep the momentum.  I was working my way through a trial with a local CrossFit gym.  It was expensive, the people were nice but I still felt out of place.  I had started running with the Holly Springs Run Club and continued to off and on as well.  I was inconsistent and gained back 10lbs.

5 years ago – I showed up solo to my first workout at Paradise City after being EH’d only 1x several months before at a Wednesday morning Holly Springs Run Club run.  (I ran next to Deadbolt that morning).  July 24, 2017 I joined F3.

Today – I’ve lost 50 lbs since starting my fitness journey.  Much of it would never have been sustained without F3 and this community.  There are so many physical, mental, and personal challenges that I have faced because of F3 OR been more prepared for in my everyday life because of F3.  Marathons, Relays, the Pandemic, life…

The following workout closely resembles my first post Q’d by Emeril and CHiPS

FNGs: Nil

Warm Up:

  • Fellowship Run
  • Fast Feet on the Curb and switch
  • Carioca and switch
  • Circle Up
    • Windmills to 15
    • SSH to 50
    • Good Mornings to 10

The Workout:

Thang 1
Parking lot – B O M B S
Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot.
Swap out and continue the exercise until each amount of reps are complete.
The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

 

Thang 2

Trio’s at the ramp. Partner A wheelbarrows Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then wheelbarrows Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then wheelbarrows Partner C. And so on and so forth until the Q says to stop

Mary: Pickle Pounders, Homer to Marge, Pigeon Pose, Runners Pose

Announcements: Picnic this weekend, Derek Davis 5k

T-Claps (Recognition):  Thanks to F3 and F3 South Wake for being here.  I didn’t know I needed this but I needed this.  I appreciate everything this community has done for me personally and what I know it is and continues to be for all of us.  Keep grinding.

Prayer:

CHiPS delivered these at my first post, still fit today as you imagine they might coming from the good book.

  • Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
  • 1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

5 years ago our big community was much smaller. EC didnt exist, our group fitness target was the HSHM, At best we had one AO a day. We keep getting bigger, we keep getting stronger in many ways. Keep picking up the 6 core to what you do and who we are. Let us get bigger, but keep your small tribes moving too.  -UTI

 

——————————————–ORIGINAL BACKBLAST FROM FACEBOOK————————————————

July 24, 2017
PAX of 33 showed up to muggy sweaty Paradise City.
PAX: Pikachu, Jeter, Buford, Blue Hen, Roger Roger, Deadbolt, Baywatch, Sausage Party, Bluewater, Tofu, Big Perm, Chipshot, Java, Backpage, Dog Pound, Foghorn, Nemo, Patch, Moby, Yellow Card, Slappy, Icing, Happy Trees, Midget for Life, Sliderule, Slidetech, Anthrax,
FNG UTI
2.0 FNG’s Hulk, Messi, Stryker
SSH x 20, Windmills x10
WARM-UP on the jog
Sidesteps both sides, fast feet on the curb. 10 slow merkins
Parking lot – B O M B S
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Trio’s at the ramp. Partner A partner carries Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Up the ramp to tennis courts.
From Tennis courts to Bball court – Start with 5 burpees, 10 lunge each leg while walking, 15 imperial walker each side while walking, 20 merkins, 25 plank jacks. Mosey to the bball court for Mary.
15 each Freddie Mercury, Low slow flutter, Homer to Marge
10 each Hillbillies, 9 Good Mornings
COT
Arena – Need shoes size 10-11. Bring them to Owais or join him on Fridays at 2:30 for a workout
Raleigh Rescue Mission – Owais working to set up 2 days of feeding the homeless. More info to come
Holly Springs ½ Marathon – Lot of South Wake guys running in it. Join up as training will start soon.
PRAYERS:
CHiPS – Prayers for guidance to his nephew.
Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

First (but not last) Kickball game at GP

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

FNGs: None
Warm Up: 10x3ct of: Good Mornings, Daisy Pickers, Calf Stretches, Windmills
The Workout: PAX mosey to field and set up bases for kickball. Teams were 4 on 5. First 30 min PAX did exercise until ball was kicked then fielders did 5 Merkins before they could field the ball.  Because this resulted in a lot of scoring we switched to 1 Merkin before fielding.  The pitcher occasionally (YCH included) failed to remember the Merkin and any actions they took were negated by said failure. Score ended at 12 to 12 when one HIM kicked the ball way foul and time expired. Exercises included SSH, Squats, Frankensteins, Split Jacks, American Hammers,  LBCs, WW2s, Imperial Walkers, Hillbilly’s, Sir Fozzy Arm Circles, etc
Mary: Just circled up and conducted standard COT
Announcements: July 30th F3 Picnic sign up, Bottle Share at Lipsync’s/Gumps’s place.

T-Claps (Recognition): Both Pikachu and Skidmark ran 15 miles prior to posting GP
Prayer: Praise and prayer for Gigawatt’s SON moving out of the home to begin HIS new journey of adulthood.  Gump daughter parasailing today, Prayer for those traveling and moving especially Skidmark traveling for uncle’s funeral this week.

Don’t Call It A Comeback

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

FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?

Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.

Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.

Ground Pounder 7/2/2022 (1 week delay)

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

FNGs: None

 

Warm Up:

Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Side Stradle Hops x 25

The Workout:

Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats
On your six:
Chest presses x10, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six
On to a game of Cornhole.
Teams Purple or Gold: Burpees given to the other team. Each point results in 1 burpee. We lost track of the total score, but each team performed at least 20 burpees in the process. PAX not tossing bags performed a squat hold until the next round.

Mary:

Freddie Mercury’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done

Announcements:

1776 workout set for July 4th. 7 AM.

T-Claps (Recognition):

Welcome back @ Stubs! We missed you. Congratulations to @Cobbler for getting a scholarship for the next year of school!

Prayer:

Prayers and thanks for @Stubs!  Stay strong.  Prayers for @Cobbler who is on a missionary trip and unfortunately got sick as soon as he got there.

Ground Pounder with the co-founder

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

FNGs: None 

7 HIMs posted to GP for boulders and discs.  Great to see Stubs back.  Mumblechatter was amazing as expected.  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Sir Fazio Arm Circles (both directions), Daisy Pickers, Seal Claps, Imperial Walkers and Hillbillies.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows, Bus Drivers and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  6 inches, Box Cutters, 30ct 6 Inches, Rock Spanks (w/ & w/o consent), Single Arm Merkins, Rockies, 30 ct Chilcutt Planks, Homer to Marge (GP style ie. with rocks)

2 sets of 70 ct Balls to the Walls and Preachers Chair (regular and Moroccan night club style)

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. PAX Squat Hold while we waited, 20 SSH after a quick mosey to our disc

COT: light stretching and Willy Mays Haze

Prayer Requests:   Sub’s appreciation for F3 helping his family in time of need and praise for his recovery and return, Prayers for Stub’s loved ones moving states, Prayers for Ponzi’s family as their daughter starts school soon for the first time.

Announcements: F3 Picnic and Bottle Shared coming up in July