Pre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.
Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.
The Thang: Suicide B.L.I.M.P.S
Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:
B-Burpees (5)
L-Lunges (10)
I-Imperial Walkers (15/side)
M-Merkins (20)
P-Plank Jacks (25)
S-Squats (30)
Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.
Curb–> B –> Curb
Curb –>B –> L –> Curb
Curb –>B –> L –> I –> Curb… etc
After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)
At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips, moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary.
Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.
COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee. 
R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”
/in Running 4 the John/by YogurtNine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.
I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either.
Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap.
In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.
Flag planted, warmups, run, COT, snap, backblast, done.
Bring back the HC!
Sandbag Dora
/in Prison Yard/by Banana Seat6 HIM showed for Prison Yard. After a long night with no power, trees were down and some cleanup needed around South Wake. YHC showed up 3 mins before go time. Breach brought the 60lb, 80lb, 100lb sandbags for some fun.
WU
Lap around blue loop with stops
Good mornings, SSH, arm circles, decline merkins on hill, squats
Took 10 mins which was a bit longer than expected.
Sand bag Dora
50 burpee jump overs
100 squat jumps bag on shoulders
150 curls
200 chest press
250 LSF bag overhead
P1 does reps while P2 runs down lot hill and back. Switch repeat.
Mary wasn’t allowed in the yard today due to assault with an ice pick.
No new announcements
Prayers and thanks. Those that participated in 2nd F clean up. Those traveling and injured PAX.
Rule the day men!
BS Out
Comparing rocks
/in Downtown Train/by AbeFNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps
The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.
Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.
Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.
PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.
Mary: popcorn Mary took us right up to time.
Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR
Prayer: Gizmo’s mom, man that Plunger saw at the golf course
Relatively cool morning
/in Cletus/by WoodyWarm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins
The Workout: YHC had nothing planned for today because YHC is lazy. Started with 7’s in the parking lot (burpees & squats). Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2). Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2). Mosey back to stage thing for more dips, some derkins, then headed back.
Mary: Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest. Hold for 10 seconds. Switch legs, hold for 10 seconds. Then both legs extended, hold for 10 seconds.
After that was popcorn Mary. Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.
T-Claps (Recognition): Prayer: Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.
Swinging for Jeannette
/in Crazy Ivan/by FumungaFNGs: Lyft
Warm Up: Side Shuttle Hop, Michael Phillips, Fozie Arm Circles
The Workout:
EMOM Style workout.
1st set- 3 rounds (12 minutes)
15 full KB Swings
15 Goblet Squats
6 Cleans per side
5 Clean and squat per side
2nd set- 3 rounds (6 minutes)
20 half KB swings
10 Clean and Press
3rd set- 3 rounds (6 minutes)
15 full KB swings
10 Burbees
Mary:
2 rounds of abs from the April Ab Challenge
Announcements:
FV trash clean up on Saturday
T-Claps (Recognition): welcome Lyft Prayer: Rubik’s extended family member, FRAM’s coworker suffering from a loss of a loved one.
A trip to the Zoo
/in Any Given Sunday/by BleederFNGs: Nada
Warm Up: Nope
The Workout: Q organized a route through town that resembled a giraffe and promised a zoo experience for all those who attended in the pre-blast.
@yogurt, @bnb and Q were all operating on a just-in-time schedule for AGS. At 5:59:20, only @wild turkey was in Womble parking lot. By 5:59:45, there was a crew of 4 ready to hit the mean streets of Holly Springs.
We departed womble for quick loop through Remington to complete the leg gap of our giraffe. At the first turn we encountered the first zoo animal, a native odocoileus virginianus doe mere feet from the street.
We then traveled down stinson, across bass lake rd and onto hillspring where we completed the hind leg of the giraffe. As we turned to begin running up the back, we spied the second zoo attraction that Q had organized, a second odocoileus virginianus, attempting to hide in the brush.
As we traveled the remainder of the route, discussing vacations, weddings, upcoming races and home improvement projects we spied assorted felis catus, sciurus carolinensis, and canis lupus familiaris. All added to the zoo experience that Q had promised.
We arrived back at womble around 6:45 for some great mumblechatter and COT.
Prayer: @BNB has a friend in Atlanta going through some health challenges, trying to determine the long term impacts on his fitness. Prayers for doctors wisdom.
Extra Shots for Everyone
/in Tequila Sunrise/by BleederFNGs: None
Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”
The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.
The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.
Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.
I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.
@Finkle was missed for our travels.
Post this on OnlyFlags
/in Cletus/by BleederPre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.
Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.
The Thang: Suicide B.L.I.M.P.S
Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:
B-Burpees (5)
L-Lunges (10)
I-Imperial Walkers (15/side)
M-Merkins (20)
P-Plank Jacks (25)
S-Squats (30)
Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.
Curb–> B –> Curb
Curb –>B –> L –> Curb
Curb –>B –> L –> I –> Curb… etc
After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)
At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips, moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary.
Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.
COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee.
Not so yellow brick road
/in Kennys Grave/by AbeFNGs: Trash Plate (originally from Western NY)
Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.
Mary: American Hammers, Homer-to-Marge, light stretching
Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.
T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!
Prayer: Trash Plate’s friend, Loafer’s daughter
Rockin’ it at Possum Trot
/in Possum Trot/by FramFNGs: None
Warm Up: What is the mission statement of F3? SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey
The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form)
Exercises:
Set 1: Overhead press, Rut Rows, Single arm press.
Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10
Set 3: Bench press, Curls for gurls, Tricep Ext.
Set 4: Ground Pounder Squat Press, Squirrel Squats
Mary: Stretched and took inventory
Announcements: Mission moving (sat) Road Clean up. Check Slack
T-Claps (Recognition):
Prayer: All unspoken.