The theme of the day was “everything in 3’s”. It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.
But SkidMark is a jerk and guilted EH me into running a 4 mile EC. Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran. Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3. And then my timing was rubbish so we didn’t get 3 reps in. But, whatever, we pushed ourselves and got stronger.
As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him. If you want to get stronger, find someone stronger than you and work out with him.
F3 is a whole lot more than a selfish accountability fitness group. But, I hope it’s at least that much for all of us. Find someone who pushes you, and push yourself. And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person. Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps. #Accelerate
FNGs: Philly Special
EC:
Skid Mark & Slide Rule: 4
Buford, Dawgpound, Bernie: 2-3?
Flanigan, Blue Hen: Commute
Warm Up:
Led by Martini. A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles. Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:
PAX split into groups of 3, with 2 cinder blocks per group.
Round1:
Cinder blocks curl their way to the playground, odd man run & do 5 burpees
Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each
Recover on the BTTW. I think there were some merkins in there
Round2:
Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees. Da business demonstrated the agility we all expect from seasoned professional referees
1 Lap around the track in 3 man indian run. Indian drops for a merkin before sprint to the front
Round3:
Head to the short wall. You know, the short wall. Yeah, the short wall. Odd man 5 burpees
2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall
Repeat Round2
Repeat Round1
Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank. Repeat 3x
Repeat Round3, only on a more differenter wall
Mary:
Led by Cowboy. LBC x1000, Big Boy Situps, Homer to Marge
Announcements:
Thursday First Responder Training, Monday Workout in RTP
T-Claps (Recognition):
Today was Spanx last post. He’s moving to Richmond, VA to take a new job. Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground. Good job, Spanx, it was a pleasure getting to know you.
Prayer:
Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder
MinuteMan
/in Sheepdog /QIC: DovetailPAX: Dovetail, Gump, Martini
PAX of 3 out in the gloom. Other regulars out frittering their lives away. Cheers to Norm, hopin’ he’s having a good time on the cruise.
Warm Up:
No time, just jumped straight into the Thang.
The Workout:
10 Mins, every minute on the minute (EMOM)
15 side straddle hop
10 pushups
5 toes to bar
10 mins, alternating EMOM
1: 5 each side Turkish getups with 35#
2: 20x Backwards lunge, knee raise when you stand up
10 min EMOM
5 merkins
5 box jumps (or jump-overs if you’re feeling good)
5 situps (WWIIs, butterfly sit-ups, or boat-canoes)
Combatives:
Knife defense
Mary:
No need, worked abs in the Thang
Announcements:
Holly Springs Classic this weekend. Run or volunteer.
T-Claps (Recognition):
Prayer:
A Journey to the Abyss
/in Disney /QIC: PabloPAX: Aquaman, Breach, Bulls Eye, Crab Legs, Cupid, Dahmer, Dauber, Dawgpound, Doc, Dumbo, Emeril, Modify, Pablo, Pikachu, R22, Rainmaker
16 PAX, 10 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger. Q was happy to see a few brothers (minus 1 fritter quitter) braving their first journey for the coveted Fritter and the best speech zero dollars can buy.
FNGs: None
EC: Doc, Modify, R22, Aquaman, Bullseye, Dauber, Dahmer, Pikachu, Pablo
Fritter Status: New fritters: Doc, Modify, R22, Cupid; Repeat fritter: Aquaman, Bullseye, Dauber, Pikachu; Fritter Quitter: Beater
Warm Up: Led by Emeril: mosey around the baseball field to the small parking lot for a light warm up and a series of stretches.
The Workout: From the parking lot, the PAX moseyed to the Abyss to get the workout started. Q had conveniently placed two 35lb kettlebells at the top of the abyss to be used throughout the workout. After arriving, PAX split into 2 groups and lined up in 2 lines down each side of the stairs. With the kettlebell, the first PAX did one shoulder press and then passed it to the next PAX in line down the stairs. PAX were instructed to run to the end of the line down the stairs to continue passing the kettlebell until they reached the bottom. At the bottom, 5 burpees OYO. The PAX lined up again to repeat up the stairs but this time with two shoulder presses and then 5 burpees OYO at the top. Once at the top, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 WWII, 300 squats). Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down) until all reps were completed. PAX were encouraged to carry a kettlebell or two, to keep them company, as they descended into the abyss. As PAX completed their reps, they were instructed to continue up and down the abyss with the star jumps until all PAX were complete. On completed, all PAX then moseyed (some carrying the kettlebells) back to the parking lot for Mary.
Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury forward and reverse, pickle-pounder
Announcements: PAX are encouraged to step up to Q a workout, CPR/Safety meeting at Fire Station tonight, Check FB and Slack
Prayer: Crab legs and his status in the clinical trial, unspoken prayers…
The Avenger
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat
YHC rolled up at 0520 to set out the agility ladder on the court. Drove over to set up the flag. Parked the car and got out with 3 mins until go time. Belly was rumbling but knew it was almost go time. However, no one else was pulling into the lot. I knew it would be light today with some usual’s traveling and others going for the tasty turd. 0531 I went ahead and helped the open restroom smell better. 0533 YHC is debating on solo workout or go back to bed. After all, the canes game went into double OT and of course I stayed up to watch who won. With the last Avengers movie coming out today, I wanted to lead an inspired workout by some of the best superheros of our time. My middle kid was up before I left with a fever and my M wasn’t feeling good either. A quick text and she asked if I was going to lead myself in a workout. My response…
Warm Up:
Started some music on my phone and hit a quick lap around the track. Then over to the court.
Seal Jacks x25 IC
Iron Man take off x20 – deep squat down then back up, extend calf raises and hold for a 4 count
Peter Parker Peter x10 each leg – 4 count on right leg, then switch
Upper body stretches
The Hulk:
Grab a shmedium rock
Iron Hulk – 1:4 merkins to rock presses up to 10:40
– This was a mental game bc I had no one but myself to help hold me accountable. Once 20 presses came into play, had to break up the presses into two smaller sets to complete. Was happy to get through 10 merkins followed by 40 rock presses.
Hulk smash rock slams – switch out rock for a bigger rock x20, squat to lift, overhead press and slam
Hulk curls – grab a very large rock and AMRAP. Got to 35 reps and bi’s were on fire.
Spider-Man:
Spider-Man 7’s
WWII’s 4 ct = 1 (knees bent) on sideline
Spider-Man crawl from sideline to sideline
Peter Parker merkins on sideline
– The Spider-Man crawl was quickly modified after a down and back to a bear crawl. It was unrealistic.
Made it through and worked up a moist shirt.
Flash:
Using the floor agility ladder. Full sprint through with different movements down, burpee at end, same movement back, burpee. x5 passes for a total of 10 runs through and 10 burpees.
Thor (Mary):
Capt. Thors 1:4 to 10:40 – big boy sit up and american hammers
T-Claps (Recognition):
During Mary there was a guy in the back of the parking lot doing wind sprints by himself. After the workout I went over and introduced myself and invited him to F3. Antonio was running strong over and over. Hope he joins us soon.
Prayer:
Before pulling up the flag, I took a knee in front of it to thank my Lord.
So glad I didn’t leave. It felt good to get a workout in. I hope this helps the PAX know that you can do a workout solo. Don’t give in to the temptation of being slack. You get stronger when you put in work. The sunrise was beautiful this morning and glad I was able to witness the start of another day.
BS Out!
Mucho Chesto
/in Speed Racer /QIC: Blue HenPAX: 187, Axe, Blue Hen, Brony, Da Business, Forceps, Moby, Peak Week, Rut, Skidmark, Slide Rule, Snap, Sweep, Warbucks
Warm Up:
Quick mosey over to the field in front of the elementary school with a combination of karaoke and shuffle around the small dirt track before circling up.
The Workout:
Mosey over to the curb running along the retaining wall along the side of the elementary school. Everyone was instructed to get down in the dip position on the curb. The last person crab walked to the front while the rest of the PAX shuffeled in the dip position on the curb. The PAX quickly realized that the shufflers were moving quicker than the crab walker and the shuffling slowed. Once all PAX had completed the crab walk everyone did a round of plank shuffle and bear crawl.
Everyone partnered up and then joined another group of partners to Indian run in small groups over to the middle school track.
Let the fun/pain begin… Merkin Mile. Each partner would start running opposite directions around the track, when then met 25 merkin claps were completed and running continued. This was continued until 4 laps around the track were complete and 200 merkin claps. Groups went to the pole vault area for some six inch leg hold until all groups completed.
Mosey over to the street running along the side of the middle school between the track and parking lot.
Everyone dropped down to the plank and was instructed to sprint to the next lightpole and hold the plank. This was repeated until we reached the parking lot.
To ensure we fully exhausted the chest it was time for Body Hits the Floor. The song Bodies by Drowning Pool was played and on each 1.2.3.4 the PAX would perform 4 merkins and when the words body hits the floor a donkey kick was executed.
Mary:
Quick round of Guantanamo and they took us right to the end of time.
Announcements:
See Pikachu’s comprehensive menu of F3 Southwake announcements on the various communication platforms. Reminded to attend the first aid training tonight. See Pikachu’s announcement for more information. Pax discussed the importance of CrabLegs advice on nsuring you have Long term disability and Life Insurance.
T-Claps (Recognition):
Prayer:
Moby’s dad is still recovering and should be getting out of the stroke rehab center to go home. Continued prayers for CrabLegs.
Tearing down the walls
/in Possum Trot /QIC: LEDPAX: Anchovie, Aquaman, Banana Seat, Beater, Blue Hen, Breach, Brony, Buford, Bulls Eye, Cupid, Dauber, Dirty Pipes, Doc, DoubleD, FedEx, Flanigan, Grandmama, Gump, H1N1, LED, Messi, Modify, Peak Week, Pikachu, POTS, R22, The Natural, Trojan
It was a pleasure to lead guys.
Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led
FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho
7 exercise @ 7 reps with jog around courts inbetween
prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees
Burpee break down suicides on tennis court
bear crawl to 1st line 4 star jumps
bear crawl to 2nd line 8 squats
bear crawl to 3rd line 12 in/out planks
bear crawl to 4th line 16 merkins
Great job picking up the six guys!!
Mary:Several pax’s contributed to Mary doing the following
lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries
Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder
T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.
It’s only Wednesday and were taking Short Cuts already!
/in Running 4 the John /QIC: LipstickPAX: Cowboy, Dawgpound, Dumbo, Lipstick, Maybelline, Pablo, Redenbacher, Slide Rule, Warbucks, Yogurt
FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route. BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S. Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830. YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow. Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles. Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster. Mr. Worldwide for picking up the six.
Prayer: PAX – It’s been a really strong winter of posting, new AO’s, FNG’s… Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.
Speed Work: Yogurt/YHC
The house always wins…
/in Purple Cobra /QIC: ShamWowPAX: 187, Axe, Chips, Crab Legs, Dahmer, Deadbolt, Dumbo, Emeril, Foghorn, LED, Lucky Charms, Maybelline, Mookie, Particle Board, Rainmaker, ShamWow!, Warbucks
Warm Up:
Burpees (5)
SSH x20
Imperial Walkers x15
Windmills x10
Hillbilly x10
Boarding doors closed and we were off to Vegas…
The Workout:
After warm-up, PAX were graciously welcomed after their mosey to the back parking lot at the Methodist Church (AKA Vegas for the day). A game of cards was set up for a high-stakes thang. Here’s how it went down:
PAX split into 2 teams. YHC explained that there were a full deck of cards split between two piles for each team – 1 at the end of the parking lot and one where they arrived. Next to each pile of cards were the instructions outlined below. As each card was drawn, it was matched with the exercise & done as a group IC. Then a sprint down to repeat with the other deck. Rinse and Repeat until time called. YHC explained that team with the most cards when time is called wins no Burpees.
VALUES:
A – Burpees (10)
K – Plank Jacks (10)
Q – American Hammers (10)
J – Diamond Merkins (10)
10 – Prison Squats (10)
9 – Hello Dolly’s (9)
8 – Carolina Dry Dock (8)
7 – Burpees (7)
6 – Bobby Hurley’s (6)
5 – Pickle Pounders (5)
4 – Star Jump (4)
3 – Jump Lunge (3)
2 – SSH (20)
Joker (2 in deck) pull another card for exercise & add 5 Burpees
**The House always wins in Vegas** Both teams did 10 Burpees. Let’s just say there were a lot of Burpees done by Team 1.
Mary:
Plank hold for Flight #6 from Vegas – while Elvis made an appearance
Plank Jacks x20
Figure 8’s x10
LBC x20
Homer to Marge x10 + RL/LL x10 each
Have a nice day.
Announcements:
Dad’s camp sign-up is available. See link in channel.
Prayer:
Crablegs who finds out this week about his next steps in the trials. Others unspoken. YHC took us out.
Nice Weather for Tea this Evening
/in Tea Time /QIC: DustyPAX: Dauber, Dusty, John Deere, Pikachu
April 22, 2019 / in Tea Time / QIC: Dusty
Pax: Dauber, Dusty, John Deere, Pikachu
Nice evening for a workout at a crowded playground full of kids.
Warm Up: 1 Mile
The Workout: Standard Murph: 100 pull-ups, 200 merkins, 300 squats
Mary: 1 mile
Announcements: See Facebook, Slack
Rendevous with Rama
/in Nutcracker /QIC: Slide RulePAX: Bernie, Blue Hen, Breach, Buford, Cowboy, Cupid, Da Business, Dawgpound, Dutch Oven, Flanigan, Martini, Moby, Norm, Peak Week, Peeping Tom, Philly Special, Puddles, Redenbacher, Shocker, Skidmark, Slide Rule, Spanx
The theme of the day was “everything in 3’s”. It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.
But SkidMark is a jerk and
guiltedEH me into running a 4 mile EC. Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran. Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3. And then my timing was rubbish so we didn’t get 3 reps in. But, whatever, we pushed ourselves and got stronger.As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him. If you want to get stronger, find someone stronger than you and work out with him.
F3 is a whole lot more than a selfish accountability fitness group. But, I hope it’s at least that much for all of us. Find someone who pushes you, and push yourself. And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person. Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps. #Accelerate
FNGs: Philly Special
EC:
Skid Mark & Slide Rule: 4
Buford, Dawgpound, Bernie: 2-3?
Flanigan, Blue Hen: Commute
Warm Up:
Led by Martini. A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles. Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:
PAX split into groups of 3, with 2 cinder blocks per group.
Round1:
Cinder blocks curl their way to the playground, odd man run & do 5 burpees
Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each
Recover on the BTTW. I think there were some merkins in there
Round2:
Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees. Da business demonstrated the agility we all expect from seasoned professional referees
1 Lap around the track in 3 man indian run. Indian drops for a merkin before sprint to the front
Round3:
Head to the short wall. You know, the short wall. Yeah, the short wall. Odd man 5 burpees
2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall
Repeat Round2
Repeat Round1
Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank. Repeat 3x
Repeat Round3, only on a more differenter wall
Mary:
Led by Cowboy. LBC x1000, Big Boy Situps, Homer to Marge
Announcements:
Thursday First Responder Training, Monday Workout in RTP
T-Claps (Recognition):
Today was Spanx last post. He’s moving to Richmond, VA to take a new job. Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground. Good job, Spanx, it was a pleasure getting to know you.
Prayer:
Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder
Is this just a warm up?
/in Downtown Train /QIC: NemoPAX: 3rd Cousin, Abe, Blue Hen, Brony, Da Business, Flanigan, Moby, Nemo
Downtown Train has been an interesting AO, never know what to expect. This week YHC rolled up for EC and headed out solo at 0506 for 2.2 miles to Womble and the long way back. As I rolled back in the lot I saw a few cars including an overloaded clown car from 12 Oaks. One consistent part of DT as been that guys show up and just want to put in the work and have a strong start to their week. Here’s another DT disclaimer, my company has tagged the F3 site as high risk because they think it is associated with gambling, so I am not able to do my BB when I hit the office. Thing is, by the end of the day it’s a given if I did not record name-o-rama I will forget a couple #HIM. We had 9 this morning and if I failed to tag you let me know so I can update and give credit where credit is due.
FNGs: None today
Warm Up: On the jog around the big block and circle up in start lot. ICx15 Good Mornings/Daisy Pickers/Goof Balls. Did a couple rounds. On the jog to the back lot traffic circle for arm stretches.
The Workout: Jog down library hill to the pool lot for a few sets of LBC/6 hold/low slow flutters without rest. Wash, rinse repeat a few times. On the jog back up library hill and over to what is now known as “Craigslist Corner” aka the side lot by the book drop where we usually see a few suspicious passing vehicles. Each set up in a parking spot and we did ICx20 Mt Cllimbers/SSH/Tempo Merkins. Wash, rinse repeat for 3 full sets and those tempo merkins were hurting. On the jog back to start we circled up for a Fazio Arm Circle burnout with 3 sets doing ICx15 forward – 10 count hold – ICx15 reverse.
Mary: 2 full rounds of plank-o-rama as the 1st time around did not seem to stick with the “plank” part of the plan.
Announcements: Safety training Thu night – chip in batteries or detectors, Dad’s Camp registration is now live, for real
T-Claps (Recognition): Great to meet Abe, who has posted at Cletus the past couple weeks and joined us for DT this morning – strong work today
Prayer: Continued prayers for Moby, his Dad and family, the rest were unspoken and YHC took us out