Retro train illustration isolated on white background. Design element for label, emblem, sign. Vector illustration
Downtown Train site is ripe with an empty two-level parking deck, fully striped, ready for exercises.
Flag planted 5:25 am. EC: Full House, Halfway House, Mr. Terrific
Warm-up:
Moseyed to church parking lot, but it didn’t feel right. We needed a warm-up before the warm-up! Mosey up the one way beside My Way, across Main to Raleigh, then back down to Ballentine. Left on Avent Ferry. Found new TOHS parking lot, which felt cozy after the mosey.
SSH 25x, Wind mills 10x slow with good form, GMs 10x, 5 burpees OYO
The Thang:
Mosey to upper parking deck. After confirming with Nemo that the stairs were open, climbed all the way to the second floor, which was too far. Not the first time anyone made this mistake. Finally exited onto the “upper” deck.
Rail Roads. Launched a series of Railroad Track exercises. Here’s the idea: Line up like an Indian run with one PAX per parking stripe. The six runs past the entire PAX and takes the next open stripe. Continue as an Indian run to end of parking deck, then return on the opposite set of parking stripes.
- Railroad Round 1: Simple plank Indian run
- Railroad Round 2: Simple plank Indian run but hop over PAX ankles
- Railroad Round 3: Guantanamo following same pattern
- Railroad Round 4: Chill cut Indian run following same pattern
Mosey down the steps.
People’s Chair Indian Run. PAX lines wall immediately at the bottom of the stairs. First PAX, Abe, counts to 10, runs to front of line. Next PAX, YHC, counts to 10, runs to front of line. Continue until last PAX, Mr. Terrific has completed three runs to front of line.
Rail Bear Crawls. Mosey to handrails near corner of Avent Ferry and Ballentine. Sideways Bear Crawl down rails 4x. Lead with right arm, lead with left arm, lead with right arm, lead with left arm. Squat and plank hold while waiting your turn. Full House led 10x Merkins before breaking up.
Mary:
Popcorn Mary. POTS 5 burpees OYO. New exercise from Sprinkler—can’t remember the name, but start with short quick kicks, extending kick higher as you go. No Rockette performers in this group! Freddy Mercury’s, LBCs, WWIIs, and more. Ran out of time so Abe and Nemo owe use some Mary exercises.
Announcements: Check Slack
Prayers: Sprinkler’s dad passed away early Sunday—prayers for him and his family in this time of grieving. Quiver’s M medical autoimmune issue. Nemo and M doing Hope Church’s Re-Engage program, may it be fruitful. YHC’s buddy who is revisiting doctor after hernia surgery.
TClaps: F3 South Wake’s impact on the community over the weekend with painting at Mama’s House and two roadside litter cleanups.
And Tonight’s Lucky Number is…13!
/in AO Post, Thunder/by Fanny Pack7 Pax gathered around the flag on a crowded night at Womble. So glad to see our brother Sprinkler tonight on hand and with a double down too! YHC got to introduce everyone in the gloom tonight to my lucky number…13. Just about everything tonight hit that number. FNG’s: No sir!
Warm Up: Short mosey to the baseball field parking lot. Pax circled up for SSH x 20, Daisy Pickers x 10, Sir Fazio Arm Circles x 20 F/R, and some Windmills x 10.
The Workout: A few rounds of 4 corners kicked the real work off tonight. The corners were: Merkins, Sumo Squat Jumps, Plank Jacks, and Prisoner Squats. Count started at 5 reps and progressed with each round up to 10. Pax moseyed btw corners. All done together IC. Way to go Pikachu for finding ways to modify moves he’s currently forbidden from doing!
Pax then headed to the rock pile, selected their poison, and circled up for a series of exercises all with 13 counts. Curls for the Girls x 39, (gonna do a little math here) Tricep Extend x 26, Ground Pounders x 26, Bus Drivers x 26, Shoulder Press x 26, Rut Rows x 26, Squats x 39, Goblet Squats x 13, Dead Lift x 13, Wonder Bras x 26, Rock Spanks (new to this Particular group of men) x 13.
Chest presses for a count of 13 would follow. After each set of 13, pax would do a burpee, then switch rocks. This would end the round at 8 burpees and 104 chest presses.
Rinse and repeat except after each set of 13 chest presses, each pax would do a wide grip merkin before switching the rocks. This gave us 8 wide grip merkins and 104 more chest presses. Moseyed to tennis court for a very short Mary.
Mary: LSF x 13, LBC x 13
Announcements: Long Ass Run. 22 miles coming up.
T-Claps (Recognition): Sprinkler on the double down on an extremely tough day as a man. We’re humbled by your example of toughness today sir! Babe Ruth for driving that bus with the best of em’ tonight.
Prayer: Sprinkler, comfort for his family. Unspoken. YHC took us out. Honor to lead!
Picking up the Six
/in AO Post, Running 4 the John/by RedenbacherEC: Shredder and Mr. Terrific
FNGs: Not today
Warm Up: 10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC
The Workout:
3 Mile route: Out and back from Ting to Earp Street.
5 Mile route – The Scooter:
Mary: Ran out of time
Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.
T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.
Prayer: Sprinkler and his family, unspoken, injured PAX.
YHC took us out. Thank you for the opportunity to lead.
As Promised-No Burpees!
/in Nutcracker/by DaBusinessFNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise. Another Indian run after each exercise. 20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts. Mosey to front of school for Urk, Stepups(each leg), Dips. Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike. All to 20 counts. Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows. Each exercised followed with a lap or lunges. Mosey to front lot for Mary
Mary: Popcorn Mary with your choice. Only BlueHen and Sliderule were left out. Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.
Bringing Back the Band!
/in AO Post/by FoghornFNGs: none
Warm Up: PAX moseyed over behind Town Hall Burger and Beer. Warm ups included Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills, and Fozio Arm Circles forward and back.
The Workout: PAX then headed down to the bottom of Lassiter road, partnered up for various resistant band exercises. Partner 1 did the exercises while Partner 2 ran up the hill to Matthews road. The hill series consisted of left facing side straddle, followed with right sided facing side straddle, followed by running backwards and finally regular sprint.
The resistant band exercises consisted of Merkins, Curls for the Girls, Overhead Squats, Upright Rows,Squat Reverse Fly, Tricep press, Bent over rows, Split leg lunge, Curl Hold, and Outer Thigh Raises.
Mary: PAX moseyed back to starting area for some Dying Cockroaches , Low Slow Flutter in cadence, Box Cutters, Alternating Toe Touches, and LBC’s
Announcements: Q sheet signup, help with Snap with moving Thursday at 6:15 at his office and Food Pantry this weekend. Honor to lead and hope you had fun.
T-Claps (Recognition): EC Deadbolt, 187, Pablo, Bobby Dahl, Dawgpound, Mookie
Prayer: Wallaby spoken and unspoken prayers
Bears, Snakes, and Dragons all in a wheelbarrow
/in The Nest/by YosemiteIn light of my B-day being tomorrow, I figured that 30 would be a solid number to revolve around.
EC: Dovetail, Norm, Martini, Yosemite
Warm Up: Mosied around the parking lot with butt-kickers and Frankensteins included. Circled up for SSHx 30 IC, High Knees x 15 IC, Daisy Pickers x 15 IC, Windmills x 15 IC, Thrusters x 10, Annie’s x 10 IC(each hand).
The Workout: PAX lined up in a plank position and then, one by one, bear crawled past the next person in a crisscrossing fashion(Official name is Bear-Snaking). This continued until we made our way to the main road across from the school. From there we partnered up and wheelbarrow merkined up both flights of stairs in front of the school, the number of merkins increasing for each step. After some insight(hidden in a question) from one of the PAX we modified the number of merkins on the second flight. At the top, we did prisoner squats X 30 then bear crawled back down the steps to rinse and repeat with squats X 50 next round.
From there we mosied back over to the heart of The Nest for some Welsh Dragons(up to 10) in some pretty wet grass. After finishing the dragons, we lunge walked back to where we began. Mosied over to a wall for 30 Australian MC’s.
Mary: American Hammers X 15 IC, WW1’s( the right way) X 20, reverse LBC’s X 15 IC, Homer to Marge’s X 15 IC, X & O’s X 15. Dovetail took us out with some solid stretches.
Announcements: 16-Bit’s Super Bowl block, Q-Sheet reminder/Virgin-Q encouragement
Prayer: Martini’s job-related situation/and foot pain
Prison Yard workout 1/28
/in AO Post/by BreachPax of 13 for another Prison Yard workout
Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,
Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations
The Stations:
Tires
hops through tire with a squat
Flips with a Merkin
Ropes
Moving double waves
Double arm up and over
Plates
Shoulder shrugs
Bus Drivers
Jump Rope
Jog jumps
Jump Jacks
Kettle Bell
Swings
Upright row with a squat jack
Pain Sticks
Behind the head squats
Between the leg squats
Sandbag
Stepback Lunges
Calf steps ups
Mary: 37 reps of Merkins for Ball Drops Birthday
Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th
Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son
Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.
Prison Yard 1/21
/in AO Post/by BreachPax of 7 for a Prison Yard Workout
LED, Double D, Fram, Sprinkler, Fed Ex, Ball Drop and Breach on the Q
Warm Up:Jog to the end of the driveway and then circle up for 22 counts of SSH, Frakenstins good mornings and daisy pickers
The Workout: 2 Minute rounds with 30 seconds of rest to rotate 7 stations
Tires
Travel merkins around the tire
Double hops through the tire
Tire Drag x2
Ropes
Side to side
Jumping Jacks
Plates
Squat press
Squat Curl
Med Balls
Squat Reach
Chops
Pain Sticks
Straight arm side bends
Bent truck twists
Sandbag
Reverse Curls
Tricep Extensions
Prayer: Prayers for me as I travel for my Grandmothers funeral
Line ‘em up, Line ‘em up, Line ‘em up
/in AO Post/by YogurtRetro train illustration isolated on white background. Design element for label, emblem, sign. Vector illustration
Downtown Train site is ripe with an empty two-level parking deck, fully striped, ready for exercises.
Flag planted 5:25 am. EC: Full House, Halfway House, Mr. Terrific
Warm-up:
Moseyed to church parking lot, but it didn’t feel right. We needed a warm-up before the warm-up! Mosey up the one way beside My Way, across Main to Raleigh, then back down to Ballentine. Left on Avent Ferry. Found new TOHS parking lot, which felt cozy after the mosey.
SSH 25x, Wind mills 10x slow with good form, GMs 10x, 5 burpees OYO
The Thang:
Mosey to upper parking deck. After confirming with Nemo that the stairs were open, climbed all the way to the second floor, which was too far. Not the first time anyone made this mistake. Finally exited onto the “upper” deck.
Rail Roads. Launched a series of Railroad Track exercises. Here’s the idea: Line up like an Indian run with one PAX per parking stripe. The six runs past the entire PAX and takes the next open stripe. Continue as an Indian run to end of parking deck, then return on the opposite set of parking stripes.
Mosey down the steps.
People’s Chair Indian Run. PAX lines wall immediately at the bottom of the stairs. First PAX, Abe, counts to 10, runs to front of line. Next PAX, YHC, counts to 10, runs to front of line. Continue until last PAX, Mr. Terrific has completed three runs to front of line.
Rail Bear Crawls. Mosey to handrails near corner of Avent Ferry and Ballentine. Sideways Bear Crawl down rails 4x. Lead with right arm, lead with left arm, lead with right arm, lead with left arm. Squat and plank hold while waiting your turn. Full House led 10x Merkins before breaking up.
Mary:
Popcorn Mary. POTS 5 burpees OYO. New exercise from Sprinkler—can’t remember the name, but start with short quick kicks, extending kick higher as you go. No Rockette performers in this group! Freddy Mercury’s, LBCs, WWIIs, and more. Ran out of time so Abe and Nemo owe use some Mary exercises.
Announcements: Check Slack
Prayers: Sprinkler’s dad passed away early Sunday—prayers for him and his family in this time of grieving. Quiver’s M medical autoimmune issue. Nemo and M doing Hope Church’s Re-Engage program, may it be fruitful. YHC’s buddy who is revisiting doctor after hernia surgery.
TClaps: F3 South Wake’s impact on the community over the weekend with painting at Mama’s House and two roadside litter cleanups.
Q school 2020 KickOff
/in AO Post, Mutiny/by Banana SeatMutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.
FNGs: Welcome Pumps!
Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.
Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)
The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down
R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC
Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure
Improv due to time.
Fence walk ups x10IC
Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND
COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*
Try to meet and great anyone new or new to you. Get to know your PAX of brothers.
Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)
T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.
Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury
Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.
BS Out!
Jan, 22 2020: 3rd F Leadership Meeting
/in AO Post, Faith/by UTIPAX – I know this is long but please read and look for things you may want to support as we progress through the year. This leadership team is not exclusive, and we welcome everyone to the table. If you think you can help with one of these initiatives below please jump in. If you want to help but dont know where you fit, let us know.
EC: ShamWow!, SlideRule, YHC
I must have done something to upset ShamWow!, Ended up on my butt less than a mile into the run on a dark uncharted portion of the greenway. I survived this ordeal and finished up 4.3 miles with these HIM before moving inside for coffee.
FNGs: No
Warm Up: We all got our coffee and assorted food items and buckled in for the meeting. YHC started off with some general administrative stuff
The Workout:
For the meeting we welcomed Zombie Bride, she is the South Wake FiA Philanthropy Q. You may also know her as Crosby’s wife. Some may ask… “Who’s Crosby?” Zombie Bride listened in to see where FiA and F3 may be able to find some common ground in the 3rd F space. We hope to continue having a delegate at our future leadership meetings so we can plan accordingly and perhaps steal some ideas from one another. We also hope to have some co-branded events in the near future so we can invite entire families out to 3rd F with us and introduce them to F3 and/or FiA. Stay Tuned.
AO Updates
Heart (YHC) – More detail below but TL;DR? – Monarch School (Event), Food Cupboard Volunteer (Volunteer Reoccurring), Mama’s House (Volunteer Reoccurring), Town of Holly Springs (Volunteer Reoccurring)
Mind (Shredder) – Will aim to assess the needs of our PAX (Survey Monkey early February), expect to introduce facilitated and pointed discussions based on feedback. Will look to do the work to keep Shield Locks supported and introduced to new PAX. Will also introduce an MIA program to pull Kotters back out. Be it the gloom, 2nd F or 3rd F.
Cloud (ShamWow!) – Looking to get together some promo materials in terms of flyers, Videos, and to get more engaged with the social medias. Meeting in the works with Comms and our Nantan to coordinate.
Accelerator (Abe) – See themselves working closely with Cloud. #Acceleration channel is moving again. YHC added that he has put all of his races on the South Wake calendar. Could show an opportunity for those not racing to provide race support instead.
TL;DR Content
Cause: Monarch – Fundraising for a new High School for kids battling/overcoming drug addiction
Q: Dahmer
References:
https://www.wakemonarchacademy.org/
https://youtu.be/iHNztoBkEv8
Update:
Met with Monarch. Looking into ways to help with their fundraising. Golf Tournament, Race, Luncheon, etc. Currently targeting the race and looking for potential partners. Working with Monarch and their connections to facilitate where possible. Future meeting TBD
Cause: Holly Spring Food Cupboard
Q: Dumbo
References:
http://hsfoodcupboard.org/
Update:
Cause: Mama’s House
Q: LED
References:
http://mamashouseofthrift.org/
Update:
Cause: Town of Holly Springs Parks and Rec
Q: UTI
References:
https://hollyspringsnc.us/214/Parks-Recreation
Update:
More HEART items being worked on and discussed – Truth In Nature, Hope on the Homefront, Meg’s Smile. Keep an eye on the calendar https://f3southwake.com/schedule/calendar/.
View our master “plan” – https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit#slide=id.gc9374547a79f840_0
Mary: I believe Zombie Bride’s hospital name is Beth… So… Nope….
Announcements: Did I mention we have a calendar!? – https://f3southwake.com/schedule/calendar/
T-Claps (Recognition): 3rd F leadership is on point. Some really exciting stuff happening in 2020 and these guys are really passionate which makes it even easier!
Prayer: Silence