Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown. (Special appearance from Globo Gym’s founder White Goodman)
Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off! Warm up lap through the parking lot out onto Sunset Lake Rd. We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag. Circled up for the following exercises:
Hackeysack IC X 10
Moroccan Nightclubs IC x 10
Imperial Walkers IC x 15
Hillbillies IC x 15
Good Mornings IC x 10
(peak at Winkie)
Fazzio Arm Circles IC (10F, 10B)
The Workout: YHC said there would be a lot of upper body today…
Partner up
Wheelbarrow to the first island, switch to the next island
Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again
Jail break to the beginning
10 count break
Crab crawl to the first island
Bear crawl to the next island
Gorilla hop to the end
Mosey to the guardrail behind Jiffy Lube
Partner up again
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Indian Run in front of the business past Average Joe’s gym, around the end to the right
Pause at the wall and partner up for the last time
Partner 1 – Balls to the Wall
Partner 2- SSH IC x 20
Switch, rinse and repeat doing 12 instead
Mosey back to the flag
Mary: Circled up and did the following exercises:
WWIIs
Homer to Marge
Burpees
Plank Hold
Announcements:
Neighbor 2 Neigbor breakfast/ 0700 tomorrow
Recovery month- support HT- today @ 1630
Carpex oddysey 10/20
South Wake Beer Mile – 10/13 @ CBC
Prayer: Chips took us out
Crab legs
Folks down towards the coast
Groundpounder from 9/22
/in Ground Pounder /QIC: BreachPAX: Breach, Farva, Pumpkin Spice
Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)
Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s
The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs. Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.
Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community
Purple Cobra Cracked my Nuts
/in Nutcracker /QIC: BreachPAX: Blue Hen, Breach, Chickenfoot, Norm, Puddles
Pax of 5 showed up in the gloom for Nutcracker and shunned the Purple Cobra (Blue Hen, Norm, Puddles, Chicken Foot and Breach)
Warm Up: Jog around the school parking lot and circled up for 20 counts of Imperial walkers, Prisoner squats, Merkins, and LBC’s
The Workout: The new F3 deck of pain, all new cards deck of fun created by the wizards of F3. 35 mins of assorted exercises that included Monkey Humpers, Diamond Merkins, Split squats, Plank holds, Low slow flutter, 200-400 meter sprints and some ended with 100 Side straddle hops
Announcements: F3 guys in the east are banding together to help the folks that are affected by the hurricane, showing what great character they have.
Prayer: Message was about having the strength of character, having power but using it responsibility to make a positive impact on those around us.
Pray for the folks affected by the hurricane and to continue to bring positive energy in the community
Grand Opening!
/in Purple Cobra /QIC: Peeping TomPAX: 187, Buford, Chips, Dawgpound, Deadbolt, Emeril, M4L, Mookie, Nemo, OCR, Pablo, Peeping Tom, Pikachu, Ramsey, Sharapova, Slingshot, Straight Cash, UTI, Yogurt
Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown. (Special appearance from Globo Gym’s founder White Goodman)
Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off! Warm up lap through the parking lot out onto Sunset Lake Rd. We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag. Circled up for the following exercises:
Hackeysack IC X 10
Moroccan Nightclubs IC x 10
Imperial Walkers IC x 15
Hillbillies IC x 15
Good Mornings IC x 10
(peak at Winkie)
Fazzio Arm Circles IC (10F, 10B)
The Workout: YHC said there would be a lot of upper body today…
Partner up
Wheelbarrow to the first island, switch to the next island
Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again
Jail break to the beginning
10 count break
Crab crawl to the first island
Bear crawl to the next island
Gorilla hop to the end
Mosey to the guardrail behind Jiffy Lube
Partner up again
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Indian Run in front of the business past Average Joe’s gym, around the end to the right
Pause at the wall and partner up for the last time
Partner 1 – Balls to the Wall
Partner 2- SSH IC x 20
Switch, rinse and repeat doing 12 instead
Mosey back to the flag
Mary: Circled up and did the following exercises:
WWIIs
Homer to Marge
Burpees
Plank Hold
Announcements:
Neighbor 2 Neigbor breakfast/ 0700 tomorrow
Recovery month- support HT- today @ 1630
Carpex oddysey 10/20
South Wake Beer Mile – 10/13 @ CBC
Prayer: Chips took us out
Crab legs
Folks down towards the coast
Modify as needed
/in Tea Time /QIC: SkidmarkPAX: Forceps, M4L, Skidmark, The Natural
4 Pax for a Tea on a cozy evening at Womble park.
Warm Up: The first mile
The Workout: 100 pull-ups, 200 merkins, 300 squats all modified as needed of course
Mary:
Announcements: Carpex CSAUP The Odyssey 10/20. “Thank a Village” at Healing Transitions 9/25 at 4:30pm. 11/10 F3 “The Pig” Pig Pickin at North Hills Club Pavilion. https://f3raleigh.com/category/announcements
Prayer: All those down east and thank you for all the great F3 support of F3 Carteret and F3 JoCo doing community work. DB traveling to Wallace, Roger Roger flying, and Pax donating money and supplies. Crablegs, Forceps family. Keep pushing and growing.
Better late than never
/in Paradise City /QIC: EmerilPAX: 187, Axe, Blue Hen, Breach, Brickhouse, Buford, Chips, Cowboy, Crosby, Dawgpound, Deadbolt, Doc, Draper, Emeril, Foghorn, Kid Cracker, Lipstick, Lucky Charms, M4L, Mortar, Pablo, Peak Week, Pikachu, Pumpkin Spice, Ramsey, Skidmark, Slingshot, UTI, Warbucks, WebEx
Warm Up:
Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life. Burpees while we waited for him to get out of his car and tie his shoes.
½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall
The Workout:
7’s at the long tennis court – Burpees and Turkish Getups
Tunnel – Partner run, Balls to the Wall and Preacher Chair
Bear Crawl up the hill
Mary:
Boat Canoes
Pickle Pounders
Homer to Marge
Elbow to Knee crunches
Heel Taps
Announcements:
Dawgpound and Skidmark to take over Paradise City
Beer Mile at CBC. Can do teams. Oct 13th
https://admin.racereach.com/r/south-wake-beer-mile
Down East F3 groups cancelled workouts until January. They’ll be working to restore the communities they live in. If you want to help/contribute see Midget
Holly Spring Half less than 8 weeks out
Prayer:
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer
Kid Crackers 10-year-old getting x-rays
All those affected by the hurricane
Any Given Sunday (No Johns Edition)
/in Any Given Sunday /QIC: PikachuPAX: Bernie, Brexit, Emeril, Forceps, M4L, Pikachu
3 pax (Bernie, Brexit, and YHC) ran some EC and found each other around town and ran back into Womble together. They were met by 3 other pax (Midget, Emeril, & Forceps) and we were off.
Warm Up:
SSH x10
High knees x15
Jog 1/3 down the parking lot, kareokee 1/3, switch for last 1/3
Butt kickers length of parking lot back
The Workout:
6 mile route (out Womble to main to Walgreens, right on Holly Springs road, left into Jones Park on greenway, follow greenway through Jones, Veterans, Windcrest/Sunset Ridge North and then down to N Main St at Ting, then Main street back to Womble) with some stops (for weight distribution as Dauber calls it) – at Veterans park for YHC and after the steep hill on the greenway for Midget. YHC lost the group and ran back to Womble via Main St solo.
Mary: N/A
Announcements: 2nd F coffee at Starbucks
Prayer: Mookie for some healing in the legs
U-turn
/in U Turn /QIC: SkidmarkPAX: Chickenfoot, Farva, Norm, Skidmark, Warbucks, WebEx
Pax of 6 for a morning run.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
F3 Sheepdog – Contemplation
/in Sheepdog /QIC: ShredderPAX: Chickenfoot, Dovetail, Fonzie, Gump, LED, Lipsync, Norm, Shredder
Pax of 8; Lipsync, Gump, Dovetail, LED, Chickenfoot, Norm, Fonzie, Shredder
Started off a little differently this morning and began with a bible verse.
“As water reflects the face, so one’s life reflects the heart.”
Proverbs 27:19 NIV
Pax used the later part of the verse as a Breath Prayer during Stance Training, aka Embrace the Suck throughout the AO.
Warm-ups
Jog to the back playground.
Side Stratal Hop
Fazio Arm Circles (f&b)
Michael Phelps
Good Mornings
Chinooks
Workout included
Various Strikes (front hand, reverse, and elbow)
Sets of 3-step merkins; 5 wide, 5 std, 5 diamond.
Step ups (60 sec)
Dips
Box jumps (60 sec)
Ballerinas-toe squat (squat, heels up)
Military Merkin Pulse (1/2 way)
All mixed up with some occasional pauses to rest… in Stances…
Stance Training (each stance had a theme. Focus on Breath Prayer… “so one’s life reflects the heart”;
Horse stance – power
Mountain climbing stance – perseverance
Tiger stance – intention
Mary
LBCs
Low Slow Flutter
Crab toe taps
COT
Count a Rama, name a Rama
Thankfull for the new and old players.
Announcements & Prayer.
90s Hip Hop was not as good as 80s
/in Crazy Ivan /QIC: DawgpoundPAX: Brexit, Buford, Dauber, Dawgpound, Dumbo, FedEx, Peeping Tom
The Q went with 90s Hip Hop. There was a lot of good songs on the Apple Playlist. Unfortunately, there was also a lot of songs no one knew.
Warm Up:
25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers
The Workout:
Partner up and grab a station. Tabata base workout with 45 seconds on 15 seconds off
Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row
Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row
Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings
Mountain Climber Burpee Ramo to “The Man” by the Killers
Mary:
Buford led the Mary. It was excellent seeing him lead.
Announcements:
New AO Tuesday Purple Dragon
Torch Run Saturday Morning
Prayer:
Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs
You Can’t Handle the Truth
/in Cletus /QIC: SkidmarkPAX: 187, Cowboy, Crosby, Da Business, Deadbolt, Doc, DoubleD, Kid Cracker, Patch, Roger Roger, Skidmark, The Natural, Yogurt
The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.
EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.
Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover
Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.
The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.
187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.
Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.
Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.
Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)
Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.