FNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
In Memory of Cardinal (F3 Knoxville)
/in Disney/by KosherFNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
Grocery Shopping at PC
/in Purple Cobra/by AbeFNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, hillbillies, Sir fazio arm circles, seal claps, overhead claps
The Workout: PAX retrieved two coupons each from the secret stash and lined up at one end of a row of parking spots. The game plan was three exercises, farmer carry coupons 25 yards to the other end, repeat. Exercises were merkins, WWIIs and squats. Counts of 10 first round, then 15, 20, 25, 20, 15 and back to 10.
Next, we circled up for three rounds of curls for the girls, ruh rohs and chest presses. Total of 25 each.
Coupons returned and a quick mosey to grab discarded beanie.
Mary: popcorn Mary and yoga.
Announcements: MLK Jr day of service
T-Claps (Recognition): Kosher for challenging me to a 5 pack to get back in a good routine.
Prayer: Full House’s friend and her family, PAX who are sick or injured (Woody, Bobby Boucher, Fanny Pack, Ginsu)
Paradise City Q of the Year?
/in Paradise City/by Banana SeatYHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.
Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens
7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle
Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time
No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.
Pleasure to lead men!
BS out
Riding the train with Diego
/in Downtown Train/by BleederEC: 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/by ForcepsFNGs: 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/by BleederFNGs: 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/by 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/by SoftServeFNGs: 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/by DauberFNGs: 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/by PikachuMen,
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!