FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.
Site 1
Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1
Station 2
Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1
Station 3 –
3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras
Station 4
Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows
Station 5
Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift
Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)
T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out
What do you want to be part of?
/in News/by 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.
One year anniversary
/in Downtown Train/by Bobby BoucherFNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.
6x hills & a different exercise at the top & bottom.
Shoulder burnout with rocks.
2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.
Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.
Audible time
/in Downtown Train/by Bobby BoucherFNGs: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.
SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.
You get 40 minutes for a workout. Don’t screw around
/in AO Post/by CancunFNGs: None
PAX: @cancun @Farva @Sprinkler @noah’s ark @POTS @MadDog2020 @Sparky @Pigpen
Warm Up: hahaha. Do that on your own time.
The Workout: Ran a mile, split into teams of two and did 100 Merkins and 100 Low Slow Flutters in cadence, ran approx 3/4 mile. Hit the courts for some fun with a sandbag and Kettle bell. While PAX held plank, one person would run across the court, grab the sand bag or KB and do a press. Then come back, hold plank while the next person went. We did this all down the line. Next round was jumping jacks x2 presses. Next round was LBC x3 presses.
Mary: Never heard of her.
Announcements: Frosty CSAUP. HSHM volunteers, HSFC food drop off.
T-Claps (Recognition): All the men for working hard when it gets hard.
Prayer: Coal Ash’s father in law, families of Costco, PAX struggling with depression, reaching out to PAX we haven’t seen in a while.
Thank God I’m so sexy
/in Ground Pounder/by ForcepsFNGs: None
4 HIMs posted to GP on a cool bright morning. YHC brought the music box and balls.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, SSH, Sir Fazio Arm Circles (both directions). 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. 10x3ct: Windshield Wipers, Mountain Climbers (2 sets), Homer to Marge, Rock Spanks (with and without consent), 10x3ct Rock Press & Skull Crushers (3 sets), Heal Taps, Box Cutters, Low Slow Flutter.
Mosey to the basketball court
2 Rounds of Knock Out and 3 Pointer Station: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.
Once knocked out, HIMs exercise till last one standing: LBCs, Mnt Climbers, Squats, Lunges, Homer o Marge
Exercises during 3 point stations were Emperial Walkers; Hillbillies, SSH, Plank Jacks, SSH, Squats and Lunges
Announcements: Holly Springs Half NEEDS volunteers
Prayer Requests: YHC asked for prayer to clear his headspace after being let down by not getting a promotion he went for.
Quality time with cold rocks
/in Ground Pounder/by HazMatLate backblast from 11/6/2021. PAX of 3 came out for HazMat’s VQ. It was a cold morning, but we taught the rocks some lessons!
FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout: On to the big rock pile. Pick a medium-big rock of your choice.
Mosey over to the small rock pile. Pick a two small rocks of semi-equal weight.
Mosey on to the wall
Mary: On to the padded picnic table area
Announcements: Holly Springs Half in 2 weeks. Yogurt going to bring out 3Alarm. They would love some company if you weren’t running the race. Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath. Thanks and praise for the beautiful morning and everything we have been given.
Rock Bear Repeat
/in AO Post, Cletus/by AbeFNGs: none (Lawn Dart doesn’t count)
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: Mosey over to the rock pile. PAX were instructed to get a mediumish rock and line up on one end of the parking lot. It went like this:
Curls for the girls x30, Triceps x30, Ruh Rohs x30, Squats x30.
Bear crawl to the end of the parking lot, mosey back to start.
Repeat, reps reduced to 20. Down and back.
Repeat, reps reduced to 10. Down and back.
Returned the rocks and moseyed to the picnic shelter.
At the picnic shelter, we took a break with People’s Chair. 10 count down the line for a total of 70 count. Recover.
Balls to the Wall, 70 count. Recover.
Repeated both one more time, then moseyed back to the tennis courts.
Mary:At the tennis courts, everyone picked their favorite exercise for a round of popcorn Mary. Then YHC wrapped things up with a little yoga stretching.
Announcements: Frosty CSAUP is coming up
Prayer: Lawn Dart’s brother, UTI’s uncle, unspoken
CHAD1000X Hero WOD at Disney
/in AO Post/by CancunProud to be able to say thank you to our veterans today. Proud of the men that worked hard on this challenge. The CHAD1000X is 1000 step ups with a ruck (of varying weight) or slick (no weight). Folks can split the reps or do them oyo. Some PAX didn’t know what was happening at Disney today and still kicked ass and didn’t quit. We stopped around the 500 step up mark and did CoT at 0610. I did this so that if anyone needed to leave they could. No one did. That is saying a lot about the character of men that came out today. Everyone stayed until the last man was finished around 0700.
Thanks to everyone for working hard and keeping me going.
If anyone is available tomorrow morning to help me stand up from the toilet that would be great.
PAX: @Sunshine @Pracitice @Breach @Swanson @UTI @Cancun @Boy George
FNGs: None
Warm Up: hahaha…No.
The Workout: 1000 step ups.
Mary: A big hell no.
Announcements: HSHM, SIHP bed delivery, Shop with a Cop, Frosty CSAUP.
T-Claps (Recognition): Everyone for finishing. @breach for bring the ruck for extra pain. @Swanson for going to extra mile and not letting anyone finish alone. @BoyGeorge for running before hand (psycho).
Prayer: For veterans, mental health, UTI’s uncle, Owner of HS Chick Fil A son going through colon cancer at a young age. Praise for Sunshine’s baby and M doing great.
Blocks, Bags, and Bells
/in Mutiny/by Fanny PackYHC kicked off a 7 spot Q Tour to take place in the FV this week. Most Q’s will have the feet moving quite a bit more and more as the week goes on. Sorry if you don’t like that but YHC missed out on a few key weeks of half training so…tough luck!
YHC finished up a bit of EC with Fram to see Banana Seat and FedEx at the ready! I brought some toys with me today.
FNG’s: nope
Warm Up: Good Mornings x16, Daisy Pickers x10, Sir Fazio’s (F/R) x10, Imperial Walkers x16, Seal Claps x10, Overhead Claps x10.
The Workout: I brought some coupons for dudes to use in various ways to get stronger. Cinder Blocks = Blockees, Ground Pounders, Swings, Murder Bunnies. KettleBell = Snatches, half and full swings. Dumbbells = Farmer Carry, Skull Crushers, or Bench Press. Heavy Bag = for Bench Press or Flips. 16 Total Rounds, PAX choice of exercise and coupon. Timer was 1 PAX running to shelter and back.
Mary: Mary melded into the workout. After our rounds with the coupons, we returned to the tennis courts for 11’s. Mountain Climbers and WW1’s.
Announcements: Frosty CSAUP being planned for December by 16-bit and Dauber. HSHM…run it or come encourage guys on!
T-Claps (Recognition):
Prayer: Veterans, sick or injured PAX. Reach out to fellas you may not have seen in awhile. It matters! Reach out to FNG’s you either brought or haven’t seen come back. It matters! As newer guys post more often, encourage them to step up to Q. It matters!
WE ARE THE BRUTE SQUAD
/in AO Post/by FarvaFNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.
Site 1
Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1
Station 2
Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1
Station 3 –
3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras
Station 4
Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows
Station 5
Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift
Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)
T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out