FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.
SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience
PAX: Moose, Yogurt, Bleeder, Best in Show, Bondo, Corn Cob, and welcome to 9-Ball, visiting from F3 Cape Fear
Warm Up: SSH, Good morning, some other things probably
The Workout: Today’s theme was Shoulder/Bi/Tri, repeato. Pax made their way to the rock pile, made their selection then stepped onto the adjacent parking lot. Carolina dry docks, bear crawl halfway down the lot, LBCs, crab walk to the far end of the lot, then more CDD. Mosey back to start for curls for the girls, bear crawl/crab walk. Mosey to picnic tables for dips.
I think we got 4 rounds of this in – sometimes Wonder Bra or Shoulder Press subbed in for CDD, but curls and dips remained the same.
Mary: Side hip raises, box cutter, dying cockroach. COT welcomed some runners, Brexit, Wild Turkey, Bobby Boucher, Hasselhoff and Nemo.
Announcements: Nope
T-Claps (Recognition): Everyone present, for pushing through the humidity.
Prayer: A close friend of mine lost a nephew over the weekend, visiting from TX for a family reunion, swimming at the NC coast. Rip tide took two boys out, one was rescued.
FNGs: none
MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!
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
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
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
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
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:
The Workout:
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.
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————————————————
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.