FNGs: None
Warm Up: 1 mile, stretching
The Workout:
3x (1200 m at 10k pace, 400 m recovery)
3x (300 m at 5k pace, 100 m recovery)
Mary: Yoga
Announcements: Alpine’s going away party
T-Claps (Recognition): Breach for being the only one to show up!
Prayer: Stubs, Nash
4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)
Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)
The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.
Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th
Closed in Prayer:
FNGs: none
PAX: @Martini, @Finkle, @Warbucks, @Farva
Warm Up: OYO stretches
The Workout: We did 5ish miles on our new route around FQV labeled the Bird. We were flippin’ all over the place this morning. @Martini was excited to run 5 miles since last night he hated running 3 miles lol. Unfortunately one of the roads on the has been taken out so we went over the railroad track to create the middle finger. @Warbucks will be looking on ways to improve this new addition running in the Quay. https://www.plotaroute.com/route/1946230?units=km
Mary: Stretches OYO
Announcements: yo mama
T-Claps (Recognition): @Martini for finishing strong.
Prayer: @Finkle traveling, @Farva starting a new job next weekend
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.
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!
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.
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.
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
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!
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