Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.
EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs: Does Midget count???
Warm Up:
Did a quick lap around the parking lot for it was a cold morning. Then everyone grab there bell and we made our way to the playground.
Circled Up for the following:
Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse
The Workout:
Started things off with a couple of full body kettlebell exercises.
3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm
Next we took a quick jog to the Pavillon to grab a spot at the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
After the wall sit circuit it was time to get into some legs
2 Rounds of Single Arm Cleans and lunges. This is an incremental exercise. We start with doing 1 clean each arm then one lunge each leg. We then increment from 1 to 5. All the cleans are done first and after they are completed we move to the lunges. I personally felt tired at this point.
Next we took another trip to the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
We can back for another flow. This one was a straight leg deadlift, clean, and clean squat. We did two rounds of this flow with 10 reps. During the second round I asked everyone to partner up. I wanted us to get some work on the pull ups. I am personally awful at pull ups and need to get better.
Each pax had two sets on the pulls ups. I personally want to thank Lucky for pushing me here. I need it.
Next I wanted to move into some chest/back exercises. We started Bridge Alternating Chest Press. The mumble chatter really picked up here. I felt like the workout intensity was not hard enough at this point. So we took another trip back to the wall.
This time was a bit different. We did two rounds of the following.
5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.
After this was completed we went back to the playground for Mary
Mary:
Midget Flow. Only time for one pass.
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)
Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th
T-Claps (Recognition): Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:
Girl in Holly Springs that was hit by a car
Health for all pax
My name is… My name is… My name is… Chubby Dawgpound
/in Crazy Ivan/by DawgpoundBefore the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.
EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs: Does Midget count???
Warm Up:
Did a quick lap around the parking lot for it was a cold morning. Then everyone grab there bell and we made our way to the playground.
Circled Up for the following:
Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse
The Workout:
Started things off with a couple of full body kettlebell exercises.
3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm
Next we took a quick jog to the Pavillon to grab a spot at the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
After the wall sit circuit it was time to get into some legs
2 Rounds of Single Arm Cleans and lunges. This is an incremental exercise. We start with doing 1 clean each arm then one lunge each leg. We then increment from 1 to 5. All the cleans are done first and after they are completed we move to the lunges. I personally felt tired at this point.
Next we took another trip to the wall.
5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
We can back for another flow. This one was a straight leg deadlift, clean, and clean squat. We did two rounds of this flow with 10 reps. During the second round I asked everyone to partner up. I wanted us to get some work on the pull ups. I am personally awful at pull ups and need to get better.
Each pax had two sets on the pulls ups. I personally want to thank Lucky for pushing me here. I need it.
Next I wanted to move into some chest/back exercises. We started Bridge Alternating Chest Press. The mumble chatter really picked up here. I felt like the workout intensity was not hard enough at this point. So we took another trip back to the wall.
This time was a bit different. We did two rounds of the following.
5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.
After this was completed we went back to the playground for Mary
Mary:
Midget Flow. Only time for one pass.
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)
Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th
T-Claps (Recognition): Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:
Girl in Holly Springs that was hit by a car
Health for all pax
Is this even safe?
/in Disney/by ShamWowEC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?
FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:
PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school. From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.
PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end. One cycle through.
Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.
At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.
Mosey to the stairs. Squat hold for the 6.
YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.
Next all PAX down the stairs, return back up with Bunny Hops for each step.
Mosey back to the flag!
Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.
Tiger War
/in Speed Racer/by Blue HenIt was a brisk morning rolling into TigerBlood with a good crowd ready to get after it. After a quick check for FNG’s the PAX were off to get things under way.
FNGs: nope
Warm Up:
Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way. The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20. Mosey behind the schools making our way to the far parking lot next to the elementary school.
The Workout:
War
The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot. The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…
Each group had half a deck of cards. One person from each group took turns pulling a card.
Round 1:
The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number. Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete. Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war. Peak Week just lost and the penalty was 10 burpees for his team.
Round 2:
Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card. One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.
With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back to the parking lot for Mary.
Mary:
Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.
Announcements:
SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January. He also mentioned starting a small group bible study in the new year. More details to follow.
Prayer:
Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.
It is always good to get out and lead the group. Watch out for the Joker in the future.
fill in santa working the elfs.
/in AO Post/by DecoyPAX: Globulin, Jerk, Sticky Bumps, SGT Pepper, and Decoy beating the cooler weather at Santa’s Workshop.
Warm Up: F3 cubic shuffle, side straddle hops, soldier kicks, imperial walkers, cotton pickers and arm circles
The Workout: 3/4 merkin mile (3/4 mile indian run with 75 merkins). followed by 11’s with squats and monkey humpers and finished with merkin inch worms.
Mary: bring sally up with flutter kicks and leg raises with 10 bonus pain train burpees.
Announcements: SGT Pepper virgin Q at the school house Wednesday October 30th. Smokey Mountain Rely -still need 6 or 7 more to commit.
Prayer: Family/friends recovering from injuries or illness.
Core Principles
/in AO Post, To Be Determined/by SkidmarkSouth Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined.
EC: Pikachu, Aquaman, Katniss, Skidmark
FNGs: None
Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).
The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1.
After fist lap the pair completes Base Exercise 1 & 2
After second lap base exercises 1, 2, 3, & 4
After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.
Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles.
Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.
Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running
T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.
Prayer: Bernie and his family. Great to see Shredder back out recently.
More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!
Rain or Shine
/in AO Post, Running 4 the John/by RedenbacherEC: Nemo, Redenbacher, UTI
FNGs: Not today.
Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.
The Workout:
We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.
3 Mile Route:
5 Mile Route:
Mary: Still MIA.
Announcements: Check Slack and Facebook.
T-Claps (Recognition): All PAX for showing up in the rain to get some miles in. Good work men.
Prayer: Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.
YHC took us out. Always an honor to lead.
Just Back For The Weekend
/in Mutiny/by FedExPAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler
EC: Norm
FNGs: None
It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.
Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence
The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps. Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock. On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.
Mary: Ran out of time
Announcements: Check Facebook and Slack
T-Claps (Recognition): Norm and his family as he heads back to training
Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby
Always an honor to lead you fine gentlemen!!!! SYITG!!
Oct-14 Murph
/in AO Post, Tea Time/by DustyPax of 4 for Murph workout with some modifications.
EC: 4-5 miles for Pikachu and Skidmark
FNGs: None
Warm Up: Run 1 Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: none
Prayer: Silent
Mumblechatter on fleek
/in Purple Cobra/by ShamWowToday was brought to you by the numbers 4 & 1.
FNGs: Scared em all away.
EC: Warbucks, Emeril, 187, Dawgpound, ShamWow! (UTI ran a +2 mile route from his house to the AO)
Warm Up: Mosey around the HT Lot – Remember the route… Back to the flag, circle up. Let the Mumblechatter begin… SSH x50 (we would have stopped at 41, but that was too obvious, plus UTI and Warbucks clearly had their Wheaties this morning…). Seal Claps x10, Overhead x10, Sir Fazio x10, Seal Claps x10, Overhead x10, The entire warm up cadence was basically inaudible with the excessive mumblechatter and 41’s thrown in versus the running counts. Not to mention YHC took a rash of shit from just about everyone. Love you guys. It truly is an honor to lead.
The Workout: Two lines of 5 formed for the Bataan Death March Indian Run. Two laps around the AO with 1 PAX dropping for 5x diamond merkins and catching all the way up to the front on lap 1. Lap 2 x10. Back to the Flag, circle up SSH x41, Seal Claps x10, Overhead x10.
Mosey to the back lot. PAX split again into two lines of 5. 1 line on the wall, other line in front. Something like this:
Round 1 – BTTW/SSH x41 IC switch.
Round 2 – Wall Sit/Smurf Jacks x41 IC, switch.
Round 3 – BTTW/SSH x41, switch
Circle up for a short Plankorama x10: Peter Parkers, Left arm/Right arm Up, Standard Merkins
Mosey down to the dark side of HS…(The greenway behind HT and the retaining wall) – Two groups of 5 again:
Round 1 – BTTW/Diamond Merkins with a 41 count, switch
Round 2 – Wall Sit/Standard Merkins 41 count, switch
Mosey back to the flag to find Mary.
Also, if you ever wonder why I bring so many SSH’s into my Q… https://www.fitandme.com/benefits-of-jumping-jacks/
Mary: Even Harris Teeter’s “Associate #128 was calling security about the verbal hazing going on. Overhead announcement: “Security has been alerted, something something something”, On with the show: 41 WWII, 41 Freddy Mercury, 41 LBC, Have a nice day!
Announcements: Basically a bunch of vague announcements. Maybe there is a Holiday party at some point, Maybe there is a CSAUP? Happy Birthday today to Quiver’s wife (that was about the only thing definitive). Join me on Thursday for my actual B-Day Q at Disney…
T-Claps (Recognition): UTI for his out and back from home.
Prayer: YHC took us out
South Wakes first ever Slaughter Starter?
/in AO Post, Nutcracker/by Coal AshYHC’s first time Q’ing at Nutcracker. For the special occasion I dug into the exicon for some new exercises. Had 8 show up for the fun. Thanks for the strong work, Men!
EC: The Natural, Alpine
FNGs: Nope
Warm Up: Started with two laps around parking lot. During laps we did some side shuffles and ran backwards. PAX circled up the following exercises: 20 burpess OYO, windmills, daisy pickers, good mornings, toe touch (10 count x 2).
The Workout: Mosey to track behind school for the 4 corners, where PAX completed a round of various exercises at the four “corners” of the track. In between exercises, PAX got in line for Indian Runs for a full 1.25 lap to the next station. The following exercises were completed at the corners:
Happy Jacks (5 SSH x 2 Squat Jumps) x 10 rounds
Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress
Monkey Humpers x 50 in cadence
Hurpees (hand release burpees) x 5
Peeping Lipstick (Turkish get-up with star jump at top) x 5 each side
Merkin into sideplank x 8 each side
Curtsy Lunges x 15 each leg
Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress
Mary: LBCs X 50 in cadence
Announcements: Slide Rule looking to start Bible Study in the new year. More details to follow.
T-Claps (Recognition): All PAX for a strong effort this morning.
Prayer: The Naturals brother (foot surgery)