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
Two dropped in cause Cletus was to Easy
/in Crazy Ivan /QIC: DawgpoundPAX: Buford, Chips, Dawgpound, Dumbo, M4L, Mookie, Nemo, Peeping Tom, Scarecrow, UTI
Warm Up:
Stayed at the playground and circled up.
Good Mornings
Daisy Pickers
Fazio Arm Circles
Mucho Chesto
The Workout:
Rounds of Kettlebell only Excercises
Round1 — We went through Three Times
Kettlebell Swing 35 Reps, 25 Reps, 33 Reps (Nemo picked a number between 25 and 35)
Kettlebell Reverse Lunge
Kettlebell Pistol Row
Midget 4 Life Crunch
Round2 — We went through Three times
Kettlebell Plyo Pushup
Kettlebell Squat
Bottoms up Kettlebell Press
American Hammers
Round3 — We went through Two times
Kettlebell Chest Squeeze
Kettlebell Bus Drivers
Single Leg Deadlift
Mary:
Stretched out the legs since I knew mine where going to be soar.
Announcements:
Carpex CSAUP October 20th
Prayer:
Crableg’s, Clay and all unspoken prayers.
Merkin Count w/ Back Planks
/in Disney /QIC: NemoPAX: 187, Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Deadbolt, Dumbo, Fancy Feast, Flanigan, Kid Cracker, Lipstick, Nemo, Pablo, Peeping Tom, Puddles, Straight Cash, Warbucks
EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo
Welcome FNG (or as he said, PNG) Fancy Feast. Another Woodcreeker in the mix – we might need multiple clown cars one of these morning. We are glad to welcome you!
Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe. SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings. Jogged over to next lot for SSH and arm stretches. YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout: On the jog to the big lot where we lined up and set a target about halfway across the lot. On my go, sprint to the other side. Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then everyone’s favorite, turned over for back planks. On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat. Went down to 4 and back up to 10. 8 sprints. Recover on the jog back to start lot, lined up bottom of hill. Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down. 8 merkins at bottom, back up for 6. You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints. Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing. YHC took us out in prayer
Singing in the John
/in Running 4 the John /QIC: UTIPAX: Chips, Dawgpound, Emeril, Foghorn, Lipstick, Pablo, Skidmark, UTI, WebEx
Warm Up: Butt Kickers, Skipping, High Knees, Carioca
The Workout: The now typical 4.7 mile route was taken
Turning right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash. The bonus Port-o-John seemed to be alive with music. We soon realized it was just Lipstick taking his post in one of the many Johns on the route. Dude likes to sing, so naturally… shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Mary: We just ran 4.7+ miles… on to COT
Announcements: Quiet crew this morning on the announcement front.
Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer. The prognosis is days and he has asked for prayers for her and her family in these final days.
Passing on Possum Trot’s torch
/in Possum Trot /QIC: DoubleDPAX: Cowboy, Dauber, Doc, DoubleD, Farva, FedEx, Gump, H1N1, LED, Messi, Modify, R22, The Natural
With life comes constant change and this day was no different in that it was one in which YHC knew his time had came to pass on the torch on his last day as Possum Trot’s site Q. What an incredible journey and privilege it’s been over the last year. Always excited on my arrival to see a handful of HIM standing around in a circle of mumble chatter. Planted the shovel flag, fist bumped, and before we knew it we were off on the mosey!
Warm Up: Ran out of the park across the road to the front lit side of the storage facility for a round of Good Mornings, Cotton Pickers, squatted Moroccan Night Clubs, squatted T-claps, IW, Hillbillies, and Merkins. IC x 10 each
The Workout: Mosey over to the guard rails and split pax with 6 on one side and 7 on the other for 3 descending rounds of Irkins, Derkins, & Reverse Dips x 15, 10, 5 with each side bear crawling / crab walking over to opposite guard rail for next set of the above. 5 Burpees OYO then mosey out of parking lot toward Old Varina. Stopped off at one of the short brick retaining walls for who knows how many step ups and downs until YHC was tired of the same! Mosey across the street for a BTW hold for each Pax to bear crawl under the line. Mosey over to the old Stevens Hardware entrance for a few rounds of partnered up Typewriters while partner completed squatted star jumps, merkins, LBC’s. Back out to parking lot for 11’s with bear crawls across lot of Burpees / Merkins. This quickly turned into 7’s, then 3’s due to time constraints and the time Dauber would need to make a presentation. YHC suggested since it was my last day leading as site Q that we all bear crawl back to Action Park!
Mary: Circled up for quick count off and YHC called for Pax numbers 1, 3, 5, 7, 9 to lead us in a 10 count standing exercise for Mary. The Natural led us in Goofballs, followed by LED w/Prisoner squats, Modify w/SSH, Messi w/standing WWII’s, Fedex w/Windmills. YHC then shared that he did this for a specific reason to show future Q’s that Mary doesn’t have to be on your six or even ab exercise if he so chooses. Mix it up and lead as you are led to.
COT: YHC called out Doc to share about what F3 means to him, how he got involved, etc. and then turned over the reigns to the next site Q Dauber to make his presentation. What an incredible idea he presented to pay it forward with a gift to all upcoming RESPECT pax when they turn 50 yrs. old. Gump was presented with a gift from Dauber of a Road ID bracelet along with how much Gump means to all of us as he’s such an encouragement. His 50th will be on Monday 9-30-18 and we all sang Happy Birthday to him. Name-a-rama.
Announcements: Upcoming CSAUP event 10-20 The Odyssey at CarPex. Hurricane Florence fund raising pig pickin plates being sold at the Mill this evening. Reach out to the Pax we haven’t seen post in a while to check on them. 2nd F following today at Stickboys.
Prayer: Crablegs health, H1N1’s father coming in for the weekend from FL. Vespa’s father-in-law just passed away. YHC took us out in prayer.
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