FNGs: None
9 HIMs posted to GP on a perfect morning. YHC and Dauber Co-Q. YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT
Warm Up:
Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).
The Workout
Circle of Rock: Mosey to the Rock Pile
10x3ct of each exercise: Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions
Heavy Hoops:
Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks
Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)
LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes
Burpees OYO for all PAX
Mosey back for COT
Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting
Prayer Requests: Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.
Not so Terrible Twos
/in AO Post, Sheepdog /QIC: DovetailPAX: Dovetail, Sparky
Sparky and Dovetail in the house. Turned it into a good co-Q.
Warm Up:
Circles, working down the body; SSH, then seal hops, then cross-legs; Frankensteins, and a short mosey
The Workout:
Circuit:
Sparky named these “Poppy Squats” (poppin’ a squat). Wide legs, 4-count down, then back up, but don’t lock out the knees, so you stay in constant tension.
Pulse Lunges in cadence
Box jumps
Spiderman pushups with travel across the knee wall.
Sparkly took over from here, being considerate of Dovetail’s broken and torn wrist with some Homer to Marge, Hello Dollys, Freddy Mercury, and then some traveling squats in cadence, and finally some slow bicycles followed by side planks.
Dovetail led through the circuit for a second time, then to the parking lot for suicides, one person in plank hold while the other sprinted by two parking spots, then jogged backwards, and switched. Went 2-4-6-8-10-8-6-4-2.
Combatives:
Broke down wing chung punches and blocks
Mary:
We swapped off for Mary with Butterfly sit-ups, Not-quite-lazy-boys, and heel pulse-ups, then lying-down hillbillies, and ending with pushups while Dovetail modified by doing pickle pounders.
Prayer:
Our country, citizens, and eventual president.
Dovetail found a house in AZ, but we have to be out of ours in Fuquay by Nov. 18, but kids have school until Dec. 18, and so far no place to stay for the interim. Prayers that works out, as well as AZ school decision. Finally, Dovetail’s MRI came back and showed a torn ligament and probably also a fracture, so it’s a bad time for the wrist to be not up to par.
Feeling the burn at The Nest
/in The Nest /QIC: Boy GeorgePAX: 16-bit, Bebop, Boy George, Finkle, Florence, Gamecock, Hardy, Kitty Litter, Martini
I’ve been traveling around the eastern time zone since we sold our house September 3rd. I was able to post in Lenoir and Statesville and saw some of their different exercises and wanted to bring that pain to Southwake.
FNGs: None but Kitty Litter had his first post in F3 SouthWake. Recently moved to Fuquay and used to post at Churham.
Warm Up:
Some Southwake standards –
– SSH 25x IC
– Imperial walkers 10x IC
– Windmills 10x IC
– Hairy Rockettes 10x IC – think Frankensteins but kick to your opposite hand like a Rockette dancer.
– SLS (Single Leg Sucks) 5 each leg – stand on one leg, bend over touch your ankles, walk hands out to plank, down to chill cut, back up to standard plank, walk hands back to ankles, stand up straight is 1. Do 5 continuous on each leg, with your “up leg” never touching the ground.
– 5 burpees
The Workout:
4 different things today. Lots of merkins, animal movements, and circles of pain.
#1 – E.M.O.M. – Every minute on the minute. At one end of the parking lot, do 5 Mountain Merkins – a mountain climber + merkin combo that prevents you from getting into too much of a rhythm. After the reps, sprint to the opposite side of parking lot and mosey/walk back for your recovery. Next minute do 6 reps before run, then 7, etc, up to 10.
#2 – Wheel of Animal Walk. Frog hop from one curb across the lot to the other. Do 10 merkins both hands on the curb (irkin). Bear crawl back, 10 merkins right hand on curb left on pavement. Duck walk across, 10 merkins both feet on curb (derkin). Crab walk back, 10 merkins left hand on curb right on pavement.
#3 – Ring of Fire. The Q set out 8 different exercise cards in a circle. I expected the arms to be smoked after 85 straight merkins, so I was nice and this was mostly leg/ab exercises. Do AMRAP for your card for 1 minute, then rotate around the circle until all PAX have done all exercises (no breaks in between). Q chose forward lunge, Homer 2 Marge, reverse lunge, standard squats, LBCs, side squats, SSH, and goofballs.
#4 – Bear Crawl Ring of Fire. Usually do this in circle but Q wanted to use the curb so we did a line of fire. Crawl the length of the curb, then all PAX plank hold while each PAX does 5 irkins (each PAX counts their own so the next PAX knows when to go). After last PAX completes, bear crawl back to the other end of the curb. All PAX hold in the up position for doing dips, while each PAX does 5 dips in cadence (count your own cadence and the other PAX respond with your count). Another bear crawl, 5 Mike Tysons each PAX, bear crawl back and 5 dips in cadence again.
Mary:
Q wanted to do Johnny Cash – it burns burns burns, the ring of fire – but we all had arms aching. So we opted to do squat hold while each PAX did these exercises
– Mountain Climbers 5x IC
– Low Slow Flutter 5x IC
Hardy asked if we could switch to planks so we did that an then:
– Plank Jacks 5x IC each
– Pickle Pounders all together 10x IC
– Freddy Mercury 25x IC
– Have a nice day!
Announcements:
– TED Talk on Slack tonight at 8pm
– ULTIMATE convergence at Ting next Monday (Mutiny / Red October will be closed)
T-Claps (Recognition):
All PAX getting some extra practice counting cadence
Prayer:
Florence/FloJo’s wife has job interview today
Gamecock has some uncertainty at his job after changes
Boy George continued safe travels
Honored to get to lead everyone. Hope you enjoyed the new stuff!
Prison Yard 10/27
/in Prison Yard /QIC: BreachPAX: Breach, Sprinkler
A motivated pax of 2 for Prison Yard workout Sprinkler and Breach on the Q
Warm Up: A slow mosey around the parking lot, followed by 22 rep counts of SSH, Imperial Walkers/Hillbillies, Windmills and Frankensteins.
The Workout: A simple 4 round madness 8 minutes to complete each round or you are assessed a 10 burpee penalty.
Whatever time you have left is your rest time.
Closed in Prayer
Go Back!
/in Paradise City /QIC: SnapPAX: Skidmark, The Dawgpound, Bondo, Dumbo, Buford, Emeril, Katniss, Pablo, Cupid, 187, Lipstick, Fanny Pack, UTI, Full House, Snap
FNGs: none
Warm Up: mosey to the top of the ramp with some butt kickers, high knees, karaoke, and high skips along the way to do some Good Mornings, windmills, frankensteins, arms circles, and goof balls
The Workout: 4 corners around the park. We ran to one corner, did 10 reps of a set of exercises, then ran back to the previous corner to repeat 20 reps of that corner’s exercise, then on to the next corner etc. Exercises for the 4 corners were: 1. jump squats 2. step ups 3. LBCS: front and side 4. erkins, derkins, and dips
Then we did Diamond Merkin suicides up to each foul ball sign on the ramp. 5 diamond merkins at foul ball sign #5, 4 at #4, etc.
Mary: Went around the circle for 20-rep Mary exercises that included shoulder taps, side crunches, low slow flutter, pickle pounders, Homer to Marge, and a few others I’m sure
Announcements: Ultimate under the lights at Ting next Monday
T-Claps (Recognition): Lots of good F3 and service activity going on, good work UTI
Prayer: Tracy (Skidmark’s M) got biopsy results back: cancer’s is fortunately treatable with a good prognosis but still a tough push to come for her and the family.
Sticks and Stones
/in Mutiny /QIC: FramPAX: Bebop, Doc, FedEx, Florence, Fonzie, Hardy, LED, Sprinkler
FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout: 2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days. Husband is wanted due to helping American Military during war. Unspoken
3 PAX got Strapped at Red October
/in Red October /QIC: DauberPAX: Boy George, Dauber, Gump
FNGs: none
Warm Up: joined Fram and Mutiny PAX for a jog with high knees, butt-kickers, karaoke….circled up for ssh, good am, o/h claps, seal claps, Fazio circles
The Workout: Broke out the TRX straps and executed some new arm and leg workouts. Inspired by TRX posts on FB, we tried some one legged squats. Need lots of balance for sure. Isolated various arm exercises and some of us managed to air merkins. A bit hard to get your feet in those straps. Once again, lots of mumble chatter while feeling the burn. Wonderful catching up with Boy George and hearing about his family journey and his training for a big race in GA next month.
Mary: Lots of LBC versions and side movements. Also had some P90X inspired moves thrown in by Fram.
Announcements: ULTIMATE at TING next Monday
T-Claps (Recognition): happy anniversary Red October- one year since its inception.
Prayer:
FedEx friend/his wife with inoperable tumor; kids going back to school in person today, UNSPOKEN
Figure 8 at Thunder
/in Thunder /QIC: DauberPAX: Dauber, Doc, Kubota, Pikachu, Wallaby
FNGs: none
Warm Up: 8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble. PAX executed various exercise with and without the coupon. After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun. Exercises included:
‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more
Mary: Light stretching
Announcements: Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition): Ruck for Mama’s House; HS Cupboard
Prayer: Unspoken; 187’s M; PAX looking for better employment opportunities
Quiet day at DT
/in AO Post, Downtown Train /QIC: NemoPAX: Coal Ash, Nemo
Apart from the “go to” AOs, numbers have been down across the board and today DT dropped back down to the “self accountability” category in terms of attendance. Seems this is happening more often here in South Wake. I got in a couple miles EC in the cool drizzle with a run down and around Womble and returned to an empty lot. Held off until 530 and headed out. Missed Coal Ash by probably 1-2 mins. He was able to get in a nice run around town trying to track me down, and he ran into ShamWow and Bernie out for a mosey.
FNGs: Nope
Warm Up: Yep
The Workout: Ran the long loop over to cemetery hill for repeats. Think I did 8, lost track. Stopped at the top for shoulder work. Mosey back to lot for some rock work with fast feet laps between sets.
Mary: Nope, just hung out and caught up with Coal Ash for a couple mins. I guess that counts as 2nd F but no coffee was served.
Announcements: Nope, not much happening with F3 these days
T-Claps (Recognition): Coal Ash for making the effort to track me down
Prayer: Hope things go well for your dog in surgery and recovery Coal Ash. Reflected on how much F3 SW has changed over the past 3+ years and through the pandemic.
What if you have 3 nipples?
/in Ground Pounder /QIC: ForcepsPAX: Boo-Boo, Dauber, DOA, Forceps, Frenchie, Macho Nacho, Pumpkin Spice, Shredder, Wallaby
FNGs: None
9 HIMs posted to GP on a perfect morning. YHC and Dauber Co-Q. YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT
Warm Up:
Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).
The Workout
Circle of Rock: Mosey to the Rock Pile
10x3ct of each exercise: Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions
Heavy Hoops:
Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks
Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)
LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes
Burpees OYO for all PAX
Mosey back for COT
Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting
Prayer Requests: Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.
Stacks on Stacks
/in AO Post, Cletus /QIC: AbePAX: Abe, Katniss
Q decided to go for a short warm-up jog around the soccer fields while waiting for people to show up. Saw a truck pull in while I was on the far side, baaarely made it back on time. Katniss was patiently waiting at the concession stand. A quick exchange of pleasantries and we were off.
The Workout: The plan was to start with an exercise at the first corner, mosey to the next corner and add an exercise, rinse/repeat, then take an exercise off on the next go ’round. It went like this:
FNGs: none
Warm Up: SSH x 15, Good Mornings x10, Windmills x10, Imperial Walkers x10
– Corner 1: 10 Murkins
– Corner 2: 10 Murkins, 15 mountain climbers
– Corner 3: 10 Murkins, 15 mountain climbers, 20 reverse lunges
– Corner 1: 15 mountain climbers, 20 reverse lunges, 25 sumo squats
– Corner 2: 20 reverse lunges, 25 sumo squats
– Corner 3: 25 sumo squats
Since we ran out of exercises by the fourth corner, we ducked into the picnic area for the following:
– Balls to the Wall x40 count
– People’s Chair x40 count
– Urkins/Durkins/Dips x10 x2
We ran through all of Q’s preplanned exercises pretty quickly, so we mosied over to the rock pile. Can’t remember the exact count, but high reps of the following:
– Curls for the Girls
– Triceps
– Ruh Rohs
– Squats (with rock)
– Overhead press
Returned rock and mosied back for Mary.
Mary: Murkins x10, American Hammer x10, Hello Dollys x10, LBCs x15, Rosalita (a new one for me) x10
Finished with some yoga (runner’s pose, pigeon pose).
Announcements: pretty quiet in South Wake recently
T-Claps (Recognition): Katniss for accountability.
Prayer: A lot of people are going through stuff right now. Prayers for peace and healing.