F3 South Wake

Moseying around Holly Glen

May 30, 2023/in AO Post /QIC: 3 Alarm

Four PAX for a mosey around Holly Glen. @Bird Flu @Yogurt @Stickers and YHC!

Kenny’s Grave 5.25.23

May 30, 2023/in Kennys Grave /QIC: Finkle
PAX: @Abacus the OG, Cancun, Finkle, GHERKIN

PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG

The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads

The Event: Terrible time of 11’s with rocks. We did various rock exercises and traveled with the rocks. Crab rock walks and bear crawl with rocks really sucked!

Mary: Broga led by @Cancun

COT: can’t remember

The Nest 5.23.23

May 30, 2023/in The Nest /QIC: Finkle
PAX: Finkle, Woody

PAX: @Finkle, @Woody

The Warm-up: Good mornings, Daisy-pickers, Hillbillies, Imperial Walkers

Main Event: We did 3 stations around the Nest

Station 1: using the half block wall did typewriters doing 10 Irkens then flipping over to 10 dips. Back and forth all the way down the length of the wall.
Station 2: step ups at the short brick wall followed by box jumps 3 sets of ten.
Station 3: Middle school stairs, Dan Taylors with bear crawls up the stairs. Squats down on the bottom and lunges at the top of the stairs.

Mary: Ran out of time.

COT: Praise for @Woody’s wife getting a new teaching position. Prayers for @Finkle’s wife as she is transitioning from her job.

Leg Day at the Nest

May 30, 2023/in The Nest /QIC: Abe
PAX: Abe, Gamecock, Rubiks

FNGs: none

Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.

Thing 2: People’s Chair / Calf Raises, 3 rounds

Thing 3: Urkins / Dips, 10 each, 3 rounds

Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.

Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.

Prayer: Rubiks for possible tinnitus.

🇺🇸 Memorial Day Murph 🇺🇸

May 29, 2023/in Cletus /QIC: SoftServe
PAX: Best In Show, Bobby Boucher, Breach, Fanny Pack, Finkle, Fumunga, Jellybeans, Marky Mark, Moose, Pumpkin Spice, Shredder, Slimer, Venkman, Warbucks, Yogurt

FNGs: N/A

Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s

7/7/7 Hidden Gem Jackpot (5/24/23)

May 25, 2023/in Possum Trot /QIC: Fram
PAX: 2dolllars, Banana Seat, Breach, Cancun, Fram, LED, Pumps, Rubiks

FNGs: None

Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.

The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.

Mary: Yoga at tennis courts

Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.

Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.

Chocolate Cheerio

May 25, 2023/in Disney /QIC: Banana Seat
PAX: Banana Seat, Dumbo, Emeril, Woody

Disney had 4 x 40 something yr olds come out for a bat flipping workout.

Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins

The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)

Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field

Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)

Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs

Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC

Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio

Nice job today fellas. Love you guys.
BS Out

Wolfpack 5k

May 23, 2023/in AO Post /QIC: 3 Alarm

Seven PAX for the adventure of a lifetime @BnB @Moose @Wild Turkey @Yogurt and YHC @Davis TeitelbaumF3;3Alarm BnB was late and caught us on the run, and ironically enough, SnowWhite rolled up 20 burpees on the exercise dice 🤦🏼‍♂️ Oh my

Did he just say 50 burpees?

May 22, 2023/in Paradise City /QIC: Dumbo
PAX: 187, Batboy, Best In Show, BnB, Dawgpound, Dumbo, Emeril, Full House, Lipstick, Moose, Skidmark, U.T.I

FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

Thing 1 – Mini Dora on the tennis courts. Partner does suicides while other partner exercises, Switch, rinse, repeat. Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday. Great work out there men!

Prayer: Best In Show’s MIL battling cancer. PAX training for various races. YHC took us out.

It’s always an honor to lead in the gloom. I’ll try to do better next time!

Early 51 Birthday Q

May 22, 2023/in Downtown Train /QIC: Pumpkin Spice
PAX: Abe, Plunger

FNGs: None

Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.

The Workout:

Circuit One: 3×17 SSH/Mountain Climbers/LSF

Lap around library

Circuit Two: 3×17 Durkins/Urkins/Dips

Circuit Three: 2x Colt “51s” /Bolt “51s” / Triceps (17 count) w medium size rock

Circuit Four: 2×51 count People’s Chair and BTTW. Modified w Australian Ass Smackers if desired.

Mosey back to the flag

Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch.

Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack.

T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.

Prayer: My M is in Israel- safe travel; Plunger’s M having a procedure tomorrow.