YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.
Spartacus!!!!
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.
The Workout: Spartacus 1.0 x 2 rounds.
Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#
45 sec on; 15 sec rest
1. Goblet Squat
2. Mountain Climbers
3. KB/DB swing
4. T-Merkins
5. Split jump (or forward lunge)
6. Rows
7. Side Lunge
8. Renegade Row
9. Lunge w rotation
10. Ground Pounder
Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s
Announcements: see 3rd F in slack
T-Claps (Recognition): @Stubs back out!
Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well.
39 is the magic number
/in Downtown Train/by KosherYHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.
Two Hombres and some toys
/in Prison Yard/by Banana SeatYHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.
0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.
Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)
TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies
Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds
Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds
TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps
Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC
Prayers for Breach traveling tomorrow.
YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.
BS Out!
4 corners at the grave! 4.13.23
/in Kennys Grave/by FinklePAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN
Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.
Main Event: We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.
Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras
Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge
Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers
Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders
Mary: Broga
Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick
Kenny’s Grave Upper Body from 4.06.23
/in Kennys Grave/by FinklePAX: @Sprinkler, @Finkle, @Si, @Felix
Warm-Up: SSH, Mountain Climbers, Sir Fazio’s, Imperial Walkers and mosey around the parking lot.
Main Event: Did a round of decreasing Sheldon Coopers. Exercises were Burpees, Squats, Big boy sit ups, Merkins. Started with sets of 10 took a lap around the parking lot and came back and did 9 in a set and so on. We stopped after set 6 and down to the ball park bleachers. We did sets of bleacher merkins, dips, and derkins. This part really burned the shoulders!
After we finished a few sets we continued with Sheldon Coopers doing sets 5 down to 1.
Mary: can’t remember.
Prayer requests: can’t remember
VC has the Cutest PAX
/in Viscous Cycle/by DauberFNGs: None
Warm-up: OYO
Workout: just over 7.5 miles around Holly Springs (see map)
Shoutout: Fumunga (The incredible bike setup) and his daughter (hanging on for her life wearing a smile)
Prayers: YHC led us out
Honored to lead. -Dauber
Ground Pounder 4/8/23
/in Ground Pounder/by HazMatFNGs: None
Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops
The Workout: Two rounds of rocks while the rain held off. Moved over to the restroom hut. 4 walls. exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks. 20 exercises in total in 20 min!
Mary: No time for a formal Mary. Planks were the Mary of the day.
Earn that Bacon
/in Possum Trot/by Banana SeatToday was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.
Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks
The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.
With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.
COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.
This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.
BS Out!
Field Trip to West Lake Middle
/in Disney/by SoftServeGot to Disney a couple min before 05:30. The Fellas were warming up and finishing up their EC’s. I brought my pup Sullivan previously known as PoopEater 2.0 joined the warm up circle and we kicked things off.
Announcements
Prayer
7 Jedi of Disney
/in Disney/by UTIFNGs: No
Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks
The Workout: Of Course!
Mary: Yup
Announcements: Not really
T-Claps (Recognition): Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P. Also thanks for the Q support today!!!
Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers