I Love this Place

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I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

Holy Crap, I almost stepped on a snake.

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I rolled in to the parking lot with 10 minutes to spare. Two vehicles already in the parking lot. I was greeted by Boo Boo and Fanta. Got everything ready and a sighting by M4life. He was going to run with Lipton. Abe rolled in next. We hit the red trail first.  Midway through Boo Boo said something…and the way he did, I just broke camp and ran along with the rest of the PAX. He almost stepped on a snake that was trying to soak up a little heat off of the asphalt. We went back to investigate a little closer and it was a rat snake. This brought on a whole new meaning of being alert the rest of the way.

 

FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter this cool crisp morning.

Mary: None

Announcements:

T-Claps  Boo Boo for his 3rd post with F3.

Prayer: Our Nation! Unspoken.

The boot doesn’t disappoint

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U-turn featured a new route this Saturday…9 PAX showed up to brave the gloom, after a short warm up, all set out on a little over 5 mile jaunt.

All easily navigated 55, then onto Ting park for a steady climb up business 55.  A right turn through downtown and a trip down Library Hill was a welcome change.  A little route shake up every now and then is a good thing, all PAX enjoyed the change.  Mary consisted of some light stretching and then 2ndF.

Announcements: Dahmer TED talk

Prayers: Crab Legs, Moby’s Dad, Skid’s dog and recovery

41 of A Lot of Thangs

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Today, Ground Pounder was the stage for YHC’s Birthday Q. My 41st trip around the sun! All I will say is that the great men of F3 will never know the impact they’ve had on my life for almost the last year.  I’m a far better version of myself and have done things my body thought to be impossible a year ago. Thanks for sharing reps, miles, burpees, rocks, trips up the Abyss, and rucks with me!

FNG’s: nah
Warm Up: SSH x 20, Sir Fazios F10/R10, Windmills x10, SSH x 20, Imperial Walkers x10, SSH x1, 1 Burpee. See what YHC is doing here???
The Workout: Circle of Rock Thang 1. Small rocks were selected by pax for each hand, so 2 rocks. Of course, Farva had rocks most pax would select as their “big” rock. Overall, through switching exercises we finished up 40 burpees, 41 shoulder Press, 41 lateral raise, and 41 front raise.  Exchange rocks for 1 bigger rock for Circle of Rock , Thang 2. Again switching between exercises we did, 41 Curls for the Girls, 41 Shoulder Presses, And 41 Star Jumps. We repeated the same counts and numbers, just with different exercises.  In the end, we got 41 of the following during this Thang: 41 Tricep press, 41 rock spanks with all paperwork signed, 41 ground Pounders, and 41 squats. Finished with 20 rut rows just because.

Mosey to the Wall of Pain. 41 count People’s Chair, 41 count BTTW. Repeato except we left it at 31 count for both, then a 21 count for both.

Man… we still got time left. Moseyed to playground knee wall for a mixture of exercises including 41 step ups, 10 irkins, 10 dips, 10 dirkins, and 11 merkins.

Mary: 20 Freddie Mercury’s, 21 H2M, 20 Pickle Pounders, 21 WW2, 41 IC count plank hold. Have a nice birthday! At this poin, Forceps mentions that “if you start the day off eating terds, everything else tastes better.”  Forward we go!
Announcements: Virtual HS Half. Tuesday Night Ted Talk w/ Dahmer.
T-Claps (Recognition): Nemo for the double down with YHC.
Prayer: our nation and leaders. Moby and his family.  YHC took us out.  The journey continues…

I Hereby Delegate…

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A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

Sheepdog 9/25/20

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FNGs: none.
EC: only Shredder for a soggy jog.
Warm Up: Mosey to the front to find some cover. SSH, Sir Fazio Arm Circles F&B, squared moroccan night clubs, Imperial Walkers and Hillbillies. Finished the warm-up with Wall of Defense and Muay Thai strikes.
The Workout: Wall sit for a 60 count. Then, one Pax set the duration with 50… scratch that, 100 (thanks Dovetail) Wing Chun style strikes. Other Pax lined up down the brick knee-wall for tons of fun!  Erkins, modified squats, LBCs, TUT Diamond Merkins, crab Cales,Low Slow Flutter, 1 leg Homer to Marge. Ended on Capoeira push-ups.
Mary: More LBCs, Giant Cockroach, “Not Peter Parker’s.” Dovetail wrapped us up with some active stretching.
Announcements: TEDtalk on 9/29 at 8:00.
T-Claps (Recognition): Boo Boo, 2nd post.
Prayer: Dovetail’s move to AZ.

There’s Darkness on the Edge of Disney

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Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck.  When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

Let’s go for a jog.

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YHC arrived just in time to find Pots waiting for others to show. As we started out for our routine DT train warm-up jog around the block, Pots asked if we could run to Womble and back as he wants to work on his running. So off we went. On the return, enjoying the cool weather and good company, we decided to keep going for a little tour around Holly Springs.

FNGs :None

Warm Up: Jog to Womble.

The Workout: Headed down Grisby to Earp. From Earp to Bass Lake around the Lowes Shopping Plaza and back to the start of DT. Total 3.5 miles.

Mary: 5 burpess
Announcements:
T-Claps (Recognition):
Prayer:

Three HC’s

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Three for a Murph Monday evening.  Also three hard commits to running a half marathon in November.  Some discussion and unanimous decision that this workout really sucks, but must be good for you.

FNGs:  None

Warm Up: Run one mile

The Workout:  Modified version of 100 Pull-ups, 200 Merkins, 300 Squats, except Pikachu who probably finished the full workout

Mary:  Run one mile

Announcements:  See social media

Prayer:  Safety and gratitude

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.