YCH looked at the forecast last night and thought numbers might be low this morning to match the temperatures but never expected them to be the loneliest number, leaving me ♫ All by my self ♫. The temptation to go home and curl back up in to bed was high. No one would know, right? But there was someone that would know, me, and I continued on for their sake. And even though it was just me cadence count was kept, COT happened complete with count-off and name-o-rama, announcements, and prayer requests. This may speak a bit to my mental state but I found it important.
FNGs:
Clearly, none.
Warm Up:
Lap around the tennis court and then circled up for:
SSH x20 IC
Good Morning x10 IC
Imperial Walkers x10 IC
Arm and shoulder stretches.
The Workout:
We moseyed to the beginning of the parking lot and started at the first parking spot line. The first exercise was bear crawl Jack Webb’s. We would do the usual 1:4 ratio of merkins and air presses, increasing up to 10:40, but would bear crawl two parking spaces in between sets. So it was 1 merkin, 4 air presses, bear crawl two space, 2 merkins and 8 air presses, bear crawl two spaces, etc.
Michael Phelps at the end to shake out those arms.
After that we did what I’m calling duck walk Spud Webb’s. These were similar to the above exercise but we did in cadence lunges followed by squats. In between the sets we would duck walk 2 parking spaces, making our way back to where we started the first exercise. Again this was done in the 1:4 ratio up to 10:40.
After this we did a slow mosey to the tennis courts and lined up at the end line of the far court. Next up was my favorite routine, the crab boil.
Starting from the end line on the first court we crab walked to the same line on the next court to do an exercise. We did this across all four courts. The exercises were, as usual:
Crab cakes x10 IC
Crab humpers x10 IC
Crab jacks x10 IC
At the end we did two rounds of BTTW and People’s Chair before doing another crab boil back to where we started. After that it was time to head back out to the parking lot so we could both warm up the car and continue on to …
Mary:
Circled up and got on our 6 for the following exercises:
LBC x10 IC
American Hammers x10 IC
Freddie Mercury x10 IC
Sleeping Hillbillies x10 IC each side
Announcements:
Frosty CSAUP on 12/11
Christmas party coming up. Check slack, I couldn’t remember the date.
T-Claps (Recognition):
All the PAX that braved the cold this morning. I saw those black ops running dudes going down Judd Parkway on my way to the AO this morning. Good work guys and good work to all the PAX that posted everywhere. There was frost on my pants by the end so you know it was cold.
Prayer:
YHC asked for prayers to continue putting in the hard work at home that I’ve been doing to better connect with my kids.
Prayers for PAX dealing with injuries
I took us out in prayer. I’m thankful for all of the men that have helped give me the strength to not go home when I really wanted to this morning. Before I knew any of you I never would have done something like this. Thanks for the continued motivation
010000
Ultimate 10 vs. 10
/in AO Post, Mutiny /QIC: YogurtPAX: @Flicker, @MIA, abacus, Banana Seat, Blue Hen, Bobby Dall, Cupid, Dauber, Doogie, Fram, Kubota, Maybelline, Mr. Terrific, Quiver, Roaming Gnome, Shredder, Sketch, UTI, Warbucks, Yogurt
20 Men Showed Up for an Ultimate Show Down
FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!
Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.
Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.
Christmas Morning at 2.0 Workout
/in AO Post /QIC: UTIPAX: Bobby Boucher, Cancun, Gamecock, Golden Glove, Heatwave, Homerun, Martini, Midi, Tweet, Twinkle Toes, UTI, Vader
FNGs: None – all experienced PAX here
Warm Up: See the plan image – Home Alone style
The Workout: See the plan image – Home Alone style
The synopsis is that we walked through a typical Christmas morning and did workouts to represent the different phases. This workout was dreamt up by HeatWave himself and he took the lead on some of the workouts too!
Mary: See the plan image – Home Alone style
Announcements: Check the local websites – lots of Christmas Parades around over the next few weekends.
T-Claps (Recognition):
Prayer: GoldenGlove asked for prayers for his Uncle Jimmy who has Covid.
Careful not to sit on the metal balls (unless you’re into that)
/in Ground Pounder /QIC: ForcepsPAX: Bobby Boucher, Cyclops, Dauber, DOA, Forceps, Noah's Ark, Quiver, Shredder, UTI, Woody
FNGs: None
10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH. Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.
3 sets of 10x3ct: Rock Press and 1 set of Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters
2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.
Mosey to the Putting Green
6 rounds of Get ‘er in the hole: Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.
Mosey to the Step up Wall (Careful of the metal balls):
3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks
Mary: Each PAX calls an 10 ct exercise: Hillbillies, Low Slow Flutter, SSH, LBCs, American Hammers, Burpies
Prayer Requests: Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.
Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.
T-Claps (Recognition): 75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)
Disney Ultimate Drills and Thrills
/in Disney /QIC: YogurtPAX: @Florence/Flojoe, Bobby Dall, Bondo, Boo-Boo, Breach, Captain Jack, Fram, Quiver, UTI, Yogurt
Any Disc Will Do
FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!
The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.
Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.
The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.
Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.
Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!
Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.
Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.
Kicking Off the Holiday Season
/in AO Post, Thunder /QIC: LipSyncPAX: Cancun, Dusty, Forceps, Gump, John Deere, Kabota, Lipsync, Rams, Swisher Sweets
FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:
Twelve Days of Christmas
1 – Burpee
2 – Ground pounders
3 – 30 second plank
4 – Squats with coupon
5 – Merkins
6 – Hip swings
7 – Low slow flutter in cadence
8 – Ruh Rows
9 – LBCs in cadence
10 – Curls for the girls
11 – Squats
12 – SSH in cadence
Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer: Travel mercies for several brothers that are traveling
That last burpee completes me
/in The Nest /QIC: WarbucksPAX: Finkle, Florence Flojo, Gamecock, Hardy, Martini, Poopeater, Warbucks
FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel
Consent means you slap it harder
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Gump, Raid
FNGs: None
3 HIMs posted to GP on a chilly but clear bright morning. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH. Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough- Raid missed the memo). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Squats.
3 sets of 10x3ct: Rock Press and Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Heal Taps, LBCs, Dying Cockroach,
2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins, .
Mosey to the Putting Green
6 rounds of Get ‘er in the hole: Pax toss 2 discs at basket. Make at least one and you can walk to the basket to retrieve discs, but miss both and you have to Bear Crawl to the basket before you can retrieve discs. Exercises between tosses: 10x3ct Merkins, Mnt Climbers, Plank Jacks, Lunges, Emperial Walkers; Hillbillies
COT: Each PAX calls an 10x3ct exercise: SSH, LBCs, Pickle Pounders, Rosalitas, Standard and Chilcutt Planks, Spiderman stretch,
Prayer Requests: Steve (friend of Raid’s) struggling with COVID in ICU for 2.5 weeks now. For Forceps’ son David to finish the semester strong and maintain his grades.
Céline Dion Would Be Proud
/in Possum Trot /QIC: 16-bitPAX: 16-bit
YCH looked at the forecast last night and thought numbers might be low this morning to match the temperatures but never expected them to be the loneliest number, leaving me ♫ All by my self ♫. The temptation to go home and curl back up in to bed was high. No one would know, right? But there was someone that would know, me, and I continued on for their sake. And even though it was just me cadence count was kept, COT happened complete with count-off and name-o-rama, announcements, and prayer requests. This may speak a bit to my mental state but I found it important.
FNGs:
Clearly, none.
Warm Up:
Lap around the tennis court and then circled up for:
SSH x20 IC
Good Morning x10 IC
Imperial Walkers x10 IC
Arm and shoulder stretches.
The Workout:
We moseyed to the beginning of the parking lot and started at the first parking spot line. The first exercise was bear crawl Jack Webb’s. We would do the usual 1:4 ratio of merkins and air presses, increasing up to 10:40, but would bear crawl two parking spaces in between sets. So it was 1 merkin, 4 air presses, bear crawl two space, 2 merkins and 8 air presses, bear crawl two spaces, etc.
Michael Phelps at the end to shake out those arms.
After that we did what I’m calling duck walk Spud Webb’s. These were similar to the above exercise but we did in cadence lunges followed by squats. In between the sets we would duck walk 2 parking spaces, making our way back to where we started the first exercise. Again this was done in the 1:4 ratio up to 10:40.
After this we did a slow mosey to the tennis courts and lined up at the end line of the far court. Next up was my favorite routine, the crab boil.
Starting from the end line on the first court we crab walked to the same line on the next court to do an exercise. We did this across all four courts. The exercises were, as usual:
Crab cakes x10 IC
Crab humpers x10 IC
Crab jacks x10 IC
At the end we did two rounds of BTTW and People’s Chair before doing another crab boil back to where we started. After that it was time to head back out to the parking lot so we could both warm up the car and continue on to …
Mary:
Circled up and got on our 6 for the following exercises:
LBC x10 IC
American Hammers x10 IC
Freddie Mercury x10 IC
Sleeping Hillbillies x10 IC each side
Announcements:
Frosty CSAUP on 12/11
Christmas party coming up. Check slack, I couldn’t remember the date.
T-Claps (Recognition):
All the PAX that braved the cold this morning. I saw those black ops running dudes going down Judd Parkway on my way to the AO this morning. Good work guys and good work to all the PAX that posted everywhere. There was frost on my pants by the end so you know it was cold.
Prayer:
YHC asked for prayers to continue putting in the hard work at home that I’ve been doing to better connect with my kids.
Prayers for PAX dealing with injuries
I took us out in prayer. I’m thankful for all of the men that have helped give me the strength to not go home when I really wanted to this morning. Before I knew any of you I never would have done something like this. Thanks for the continued motivation
010000
At the Nest with Big Bird and the Sweater Fox
/in The Nest /QIC: FinklePAX: @Florence/Flojoe, Banana Seat, Finkle, Hardy, Martini, Warbucks
This is a late post for 11/23/2021
FNGs: None
PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout: LEG/CORE DAY – We went on a trip and encountered a couple friends. We ran to the far corner and dropped to do Freddie Mercuries. Then down to Main St. to pick up a round of mount climbers. We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds. Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school). Our commitment was to get to set 10.
Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up. Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do. @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow. Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:
What do you want to be part of?
/in News /QIC: PikachuI confessed to our SLT (Shared Leadership Team) at our most recent meeting that YHC has been failing to cast vision. I let myself be reactionary for a while through COVID and then got busy with life. I confessed to them and I’ll confess it to you for some accountability. So here we go.
What do you want to be a part of?
Do you want to be part of a neighborhood workout, or part of F3?
Do you want to be part of a political group, or part of F3?
Do you want to be part of a run club, or part of F3?
Do you want to be part of a workout group, or part of F3?
Do you want to be part of a service group, or part of F3?
Do you want to be part of F3 South Wake, or part of F3 Nation?
Maybe some of those hit home for you. Maybe none do. Hell maybe all of them do. We are what we are because of our mission (plant, grow and serve small workout groups for men for the invigoration of male community leadership), core principles (free of charge, open to all men, held outdoors, peer led, ending with COT), and all 3Fs (fitness, fellowship, and faith). Not just because of our mission. Not just because we’re hard asses who work out outside year round. Not just because we end our workouts with an opportunity to get vulnerable. But because of all of those things working together.
And that’s why we’re part of something bigger than just one workout. Bigger than one neighborhood. Bigger than one political party. Bigger than one religion. Bigger than one city. Bigger than one F3 region. Bigger than one state. Bigger than one county.
For so many years I preached against going and posting in other regions. Or at least against doing it as often as Midget 4 Life did. But in age there is wisdom. And I’ve learned that there’s value in staying connected to our brothers in CarPex, JoCoGa, and Raleigh. I’ve realized that there is more to F3 than just here in South Wake. And that’s just another reason why it’s so critical that we align on what we are (and what we aren’t). It’s why it’s so valuable that we communicate in a cohesive way (but maybe minus the Slack stats…..IYKYK). And it’s why it’s imperative that we drive ourselves to unity, not division.
Have I screwed this up in the past? Hell yeah. I condoned and even advocated for things that in hindsight only divided us. They had good intentions, but the road to hell is frequently paved with those. But I can’t change the past – I can just promise to learn from it and try to steer our region in the right direction. That is the commitment of your entire SLT – we do what we do because we deeply care about F3 and have a passion to spread it throughout South Wake and beyond. That’s why I was so hype to be at Holly Springs Half this past weekend and also why I’ll be giving to Give2Give. Because I care incredibly for what we do, and I believe there are sad clowns everywhere who need F3 in their lives, just like I did 5 years ago. If you’ve been around a while you’ve heard me say it – Holly Springs wasn’t home until F3.
I believe deeply in what we have. And I’ll fight like hell to protect it, and get on every soap box I can find to tell someone else about it. And I hope you’ll do the same.
Pikachu out.