EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder
FNGs: None
Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm.
The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities.
PAX partnered up to complete the Diego workout with the following cumulative goals:
-50 Merkins
-100 Overhead Press with a coupon
-150 LBCs
-200 Mountain Climbers in cadence
-250 Curls for the girls with a coupon
-300 Squats + coupon
While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary.
Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.
Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack
MLK service opportunity at womble next Monday
T-Claps (Recognition): None
Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve.
Riding the train with Diego
/in Downtown Train /QIC: BleederPAX: Abe, Batboy, Best In Show, Bleeder, Clunker, Kosher, Pumpkin Spice, Stickers
EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder
FNGs: None
Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm.
The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities.
PAX partnered up to complete the Diego workout with the following cumulative goals:
-50 Merkins
-100 Overhead Press with a coupon
-150 LBCs
-200 Mountain Climbers in cadence
-250 Curls for the girls with a coupon
-300 Squats + coupon
While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary.
Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.
Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack
MLK service opportunity at womble next Monday
T-Claps (Recognition): None
Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve.
Kick-basketball at GP
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Gump, HazMat, Socrates
FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches
The Workout:
Mosey to the Rocks
Start off with getting the heart rate going with quick feet across lower parking lot.
2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)
2 sets of 10x3ct Rock Presses and Skull Crushers,
1 Set of 10x3ct: Windshield Wipers, Box Cutters, Rock Spanks, Mountain Climbers
Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats, American Hammers, etc)
Mary: Willy Mays Haze, Hamstring stretches.
Announcements: volunteer opportunity at Bass lake next Saturday
Prayer: Prayers for Socrates’ wife dealing with illness.
Lucky Thirteen
/in U Turn /QIC: BleederPAX: 187, Bleeder, Dahmer, Dawgpound, Dumbo, Duty, Emeril, Lawn Dart, McNugget, Pablo, Pikachu, Vasoline, Yoshi
FNGs: none
Warm Up: side straddle hops and good mornings while the stragglers assembled.
The Workout: standard route in reverse. Optional 4mi route as desired
Announcements: Q school tomorrow at Womble at 14:00
Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.
Tequila Sunrise 20230107
/in AO Post /QIC: FumungaFNGs: none
Warm Up: Side shuttle hop, Cherry Pickers
The Workout: 5 mile standard route through Fuquay
Mary: none
Announcements: Non-F3 Ultimate at Flaming Loop Sunday. Deuce and M are awaiting the birth of his 2.0
T-Claps (Recognition):
Prayer: injured and sick PAX, Deuce and his M
Come Coup-ON with me
/in Disney /QIC: SoftServePAX: Stickers, UTI
FNGs: N/A
Warm Up:
Good mornings, Hillbillies & Imperial walkers | Side straddle hop | Mtn climbers (x15)
Workout:
3 rounds – Erkins, Derkins & Dips (x10)
3 rounds – Took it to the stairs – air squats @ the bottom | merkins @ the top (x10)
Coupon‘s:
pendulum swings | Skull crushers | coupon press | coupon sit-ups | coupon jump overs | coupon lunges | coupon jacks (x10)
Mary:
Pickle pounders | Freddy mercuries | Low slow flutter | Homer to Marge (x20)
New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)
/in AO Post /QIC: DauberPAX: Banana Seat, Bernie, Best In Show, Bleeder, Blue Hen, Bobby Dall, Breach, Cheesy Tots, Cupid, Dauber, Flanigan, Fram, Frenchie, Gump, Jellybeans, Kubota, LED, Papa Smurf, Roaming Gnome, Shredder, Sparky, U.T.I, Wham-o, Yahtzee, Yogurt
FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…
Scores resulted in burpees, LBCs, star jumps…
Some very nice plays on the pitch! Well done.
Mary: static stretches OYO
Announcements:
PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:
Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.
Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.
Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight
Change of Command: Nantan – Thank you Pikachu! Welcome Breach!
Q-School next Sunday at 1400. See Banana Seat.
T-Claps (Recognition): All the PAX who came out this AM
Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber
Changing of the guard
/in News /QIC: PikachuPAX: Breach, Pikachu
Men,
The last two years have meant the world to YHC. When first asked to be the Nantan of South Wake I was honestly terrified. I came home to my M and said “why in hell would they trust this to me?” After some soul searching and reassurances from others, I accepted.
3 months into my time as Nantan COVID hit full force and I made the call to shut us down. The world was a different place then, but damn what a lesson in leadership that turned into!
Throughout it all, it has been truly an honor to watch our region continue to grow and mature and to see all of the FNGs that have grown into High Impact Men over the past two years. I have witnessed countless friendships blossom, seen first time GoRuckers and Marathoners, witnessed community impact beyond what I would have thought possible (anyone wanna sling some mulch next weekend? anyone?), seen (and experienced) firsthand the impact of 75 hard, and watched our relationships with BOTH of our local towns flourish into true partnerships.
Some of our newer pax may not know, but Deadbolt served as our first Nantan for many a year. He was voluntold for the position the day he turned 50 and (I’m guessing) probably didn’t know what he was signing up for, but he stewarded us into official regionhood and saw us grow from 6 workouts a week to 15+. I’ll be forever grateful for his leadership and his ear when I needed advice over the past two years, and I’m confident that both of us will continue to be active and involved as we transition the Nantan role over again.
I’m thrilled to introduce Breach as our next Nantan. Many of you know him for his passion for Travis Manion Foundation, for his crap talk during workouts, and for his sheer willpower in everything that he does. I’m confident that he is the right HIM to lead our region for the next 12 – 18 months. Please thank him for his leadership the next time you see him and let him know how you want to be involved as we continue to grow F3 South Wake!
Pikachu out!
Biscuits and Lattes @ Cletus
/in Cletus /QIC: SoftServePAX: Jellybeans, Pikachu, Pumps
FNGs: N/A
Warm Up:
hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)
mosey around the soccer fields to the parking lot where the 🪨 pit is.
The Workout:
2 smaller 🪨’s
Plank Row | 🪨 Jacks | Walking lunges (x15)
1 medium 🪨
💀 crushers | Goblet squats | Ground pounders (x15)
Took it to the benches
erkins | derkins | dips | Decline ⛰️climbers | Wall sits
Mary:
homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders
Prayer:
Hennit Family’s
Pabols sister
Dreams Come True
/in Disney /QIC: UTIPAX: Cancun, Dahmer, Fram, Kosher, SoftServe, Stickers, UTI
FNGs: Everyone was friendly, none of them were new…
Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers
Workout:
Farewell Possums of 2022
/in Possum Trot /QIC: Banana SeatPAX: @Abacus the OG, Banana Seat, Bleeder, Fram
Possum Trot was cold but 4 HIM came out for the final beat down for 2022. We got it done and beat the sack.
Warm up across street at ample
Smurf jacks
Mtn climbers
Plank jacks
Travolta merkins
Squat pulses up on 4
Indian run to FVHS circle
Bear crawl around
Morning wood x10
Frog hop around (modified at halfway)
Monkey humpers x20
Lieutenant Dan around (mod at half)
Plank up/downs x30 IC
Bench used to box jump squat at top with burpees at bottom x10
Partner up
Wheelbarrow with +1 dirkins at each parking space. 8 spaces total
Indian run back to flag
Mary in world’s greatest parking lot
LBC’s
Reverse LBC twists
Protractor
Honor to lead fellas.
BS out!