F3 South Wake

Cinder Blocks Seem Good On Paper

August 5, 2021/in AO Post, Disney /QIC: Abe
PAX: Abe, Bondo, Woody

FNGs: none
Warm Up: Mosey around the soccer field, SSH x25, Good Mornings x10, Windmill x10, Fazio Arm Circles forward/backward x10, Seal Claps x10, Overhead Claps x10
The Workout: UTI reminded me that there was a stack of cinder blocks, stamped with the F3 logo, ready to go. I appreciate a good coupon workout, so I was down. Here’s how it went:

PAX were instructed to grab two cinder blocks each and meet at the triangle (entrance to parking lot loop). We started out with a simple set of exercises using one block: Curls for the Girls x10, Ruh Rohs x10, Squats x10. Then we farmer carried both cinder blocks from the top parking lot down to the stop sign. Recover. Back to the top. That sucked.

Back at the start, we did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we jogged down to the stop sign. Recover. 10 Durkins off of the curb. Jog back to the top. That was a little too easy.

Again, did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we mosied around the parking lot circle to the far side and lined up at the crosswalk. Bear crawl back to start. Just right.

PAX were instructed to farmer carry again, but this time returning their cinder blocks to their home. Then we mosied around the loop, stopping at the crosswalk. Bear crawl up to the picnic area. We did one round of urkins/durkins/dips (10 each), People’s Chair 10 count x3 and Balls to the Wall 10 count x3.
Mary: Popcorn Mary consisted of Low Slow Flutter x10, Homer to Marge x10 and LBCs x15. Finished up with some quick yoga.
Announcements: Travis Manion 9/11 Heroes Run
T-Claps (Recognition): Woody for getting back out in the gloom after a spell of crud. It’s not easy to get back in the groove, way to be!
Prayer: Bondo’s granddaughter for health and wife for travels.
Moleskin: We face different challenges in life that come in all different shapes and sizes. Today, it was those damn cinder block farmer carries. That was hard. When I first started with F3, it was just keeping up with the group, sucking wind and barely making it through. I realized early on that if I wanted to not suck at running I was going to have to embrace the suck and focus on that area for improvement. Challenges can help uncover areas in need of improvement. That might come in the form of running more to improve aerobic performance. It also might come in the form of relationships. Identify those areas that challenge you (that suck), meet them and develop solutions to overcome them.

The Warden is back at the Yard

August 3, 2021/in Prison Yard /QIC: Breach
PAX: 8 Bit, Banana Seat, Breach, M4L, MadDog 2020, Money Pit, POTS, Smalls, Sprinkler, Woody

10 Pax showed up for an original Prison Yard smoke session.

8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings

The Workout: 8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)

Station 1- The devil keg, Full clean and press

Station 2- Pain Stick- Between the legs Rut Rohs

Station 3- Med Ball Squat and Toss

Station 4- Weight Plate- straight arm lat raise

Station 5- Fire hose- Squats

Station 6- Hurdle- up and over jumps

Station 7- Battle rope- Double arm waves

Station 8-Proud panda jump rope

Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders

Closed in Prayer:

Sheepdog 7/30/21

August 1, 2021/in Sheepdog /QIC: Shredder
PAX: Banana Seat, Farva, Gump, Shredder

4 Pax at Sheepdog.
FNGs: None
EC: just YHC

Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins. We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachu‘s move.
Prayer: 🙏🏼

Solo for Pole-to-Pole at KG

July 29, 2021/in Kennys Grave /QIC: Dauber
PAX: Dauber

FNGs: None. No other PAX but YHC.
Warm Up: Took a jog around the track before heading out to run pole-to-pole per pre-blast anticipating any stragglers. good mornings, static leg stretches and then off…
The Workout: Began running, some karaoke L/R and incorporated the following 10c exercises when I passed a pole or sign: lunges, butt-kickers, high knees, merkins, ssh, sir Fazios, seal claps, overhead claps, monkey humpers, hillbillies, imperial walkers….ran to W. Academy and on the way back, decided to run through Fleming Loop. Headed back to KG. Stopped at the basketball courts for some suicides, Bear crawl and reverse lunges. One more lap where it all began and a little bit of additional running in the parking lot getting to four miles.
Mary: Light stretching
Announcements: Check Slack/FB…help Pikachu move on Saturday
T-Claps (Recognition): 4th Q this week, 5th post.
Prayer: Hoping this body will allow me to continue moving, getting 1% better every day. UNSPOKEN.
Honored to lead. -Dauber

Sprinting uphill to freedom

July 28, 2021/in Prison Yard /QIC: Fram
PAX: Deadbolt, Double D, MadDog 2020, POTS, Redenbacher, Roger Roger, Sprinkler

FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce. Rest unspoken

Goofballs at the Nut

July 27, 2021/in Nutcracker /QIC: Warbucks
PAX: 3rd Cousin, Da Business, Warbucks

A very late backblast, but published nonetheless.
FNGs: Nope
Warm Up: Mosey over to Rovisys with a few stops along the way for warmup exercises
The Workout:
Bearcrawl up hill stopping every 4 steps to do 5 merkins with YHC calling a decrease to 4,3,2,1 merkins as we progressed to the top of the hill. Mosey back down.
Lunge walk to top of hill stopping every 4 steps to do 5 squats. Mosey back down and over to bottom of ramp.
PAX held plank on top of ramp rail while last PAX bear crawled to front. This continued until we made it to the top of the ramp. Mosey back down and head back toward Oakview with stops along the way for irkin, derkin, and dip along the rail, and pickle pounders, monkey humpers, and goofballs at the corners to fully embarass the local 12 oakers.
Mary:
Circled up for some boat canoes and LSF.
Announcements: See social media
T-Claps (Recognition): Good work men!
Prayer:
Unspoken and injured PAX, 3rd cousin’s friend.

Just Keep Moving – Tour of The Nest

July 27, 2021/in The Nest /QIC: Dauber
PAX: Dauber, Gamecock, Martini

FNGs: None
Warm Up: Incorporated into the workout
The Workout: Found two brave souls at Falcon Park, one #HIM who got a ruck in for EC and another #HIM who appeared out of nowhere. YHC did not sleep well. Birthday hangover? No. Just dealing with some stuff. Before dozing off, I wrote down ideas for the workout on an index card. Arrived at the workout without the card. Improvise. Time struck 0530 and we were off. No party favors leftover from the birthday bash, but an added step in determination. Ran to the corner for the beginning of 10c exercises. Commenced Good mornings. Continue to next corner for windmills. Continue to next corner for seal claps and overhead claps. Ran up ramp stopping at curb for step ups (L/R) and Sir Fazio arm circles. Continue to the corner at the top rounding corner for 20 SSH. Stopped at the wall for BTTW 10 c 3X. Mosey to a larger wall. 5 burpees OYO. People’s chair 10c 3X. 5 burpees OYO. BTTW 10c 3X. Mosey to the playground for 10 modified pull-ups. Found the sidewalk and executed 10 Imperial Walkers and 10 Hillbillies. Mosey to parking lot for some H2O – a bit moist this am. Lined up in a row. Bear crawl to the next parking lot divider. Monkey humpers once everyone arrived. (why do these bastards hurt?). Crawl bear backwards. Mosey for a lap around the park without stopping. I called an audible and asked PAX to grab a towel/woobie. (look it up) Began YOGA. Lots of yoga stretching until we got into Mary. I think pigeon was a big hit.
Mary: From our six…with minimal breaks: box cutters, 6 inches, H2M, hello dolly, heel,taps. More leg stretching. Side leg lifts (both left/right) and bent side leg lifts. More stretching. Concluded with have a nice day. TOAST.
Announcements: shout out to LED with FV road sign. Ultimate frisbee under the lights at Ting next Monday. Help move Pikachu on Saturday.
T-Claps (Recognition): Martini with the EC ruck.
Prayer: Finkle’s sick children; UNSPOKEN; injured PAX, Gamecock vacation with family – safe travels to W-S.

YHC urged PAX to reach out to a friend you had not talked to in some time. I reminisced about the FB posts, texts, calls, etc I received for my birthday and marveled at the friendships I have made throughout my 53 years on Mother Earth. So grateful for these people in my life. Honored to lead – Dauber

Party Favors at Red October

July 26, 2021/in Red October /QIC: Dauber
PAX: Dauber, Forceps, Gump, Noah's Ark, Smalls

FNGs: none

Dauber’s Birthday celebration with kettlebells and TRX strands.

Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:

KB Group 1: Swings, Rut rows, Lawn Mowers

KB Group 2: Figure 8, thrusters, Tricep

KB Group 3: Goblet Squats, Upright rows, Plank Taps

TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X

KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl

Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.

Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies

THANK YOU so much for your kind Birthday wishes

T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!

Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.

Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber

Ultimate Mutiny

July 26, 2021/in Mutiny /QIC: Fram
PAX: abacus, Banana Seat, POTS

FNGs: Nope
Warm Up: Led by Dauber from Red October
The Workout: One lap around lower soccer field. (karaoke, butt kicks, high knee, Frankenstein kicks) Lap 2 > Guantanamo Bay’s to first light pole, Panama Canals to 2nd light pole, Finished with Guantanamo’s to end of fence. Mosey the short leg of field. Series of merkins for the backside of lower soccer field, stopping at points along the way. Standard, Brokeback, Derkins, Carolina Dry docks, Diamond and a half failed attempt at Hibachi Express.

Mosey to upper soccer field. For a single team game of ultimate frisbee. Rules each PAX has to touch frisbee once down the field. Each drop was a stack’em of reps up to 10 starting with Squat Thrusts. Each goal scored new PAX called out an I/C exercise of choice. Half way through each you had to throw with off hand only. Finished with Start jumps.

Mary: Butterfly Crunch, Touch the sky, Leg Climb, Oblique V-ups with a Dauber B-Day hold.
Announcements: See Red Oct BB
T-Claps (Recognition): See Red Oct BB
Prayer: Unspoken

AGS Run, Ruck & Dreams

July 25, 2021/in Any Given Sunday /QIC: Dauber
PAX: 187, Abe, Bernie, Bobby Boucher, Cupid, Dauber, Forceps, Full House, Lipstick, Maybelline, Pikachu, Skidmark, Yogurt

FNGs: None
Warm Up: Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout: Pre blast called for a counter clockwise run around Bass Lake (~5 miles). Still recovering from a knee issue, I opted to add a ruck (~3 mile). Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike. Sometimes it is better just to listen and take things all in stride (pun intended). We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary: She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swap…show up in numbers this week! help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer: Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX. UNSPOKEN. YHC took us out. 2nd F Starbucks and the Neuse Golf Course.

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Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.