Simply effective

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FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

Q School: Session 3

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Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!

Passing the Baton

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Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

The Workout:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

010000

Rockin’ it at Possum Trot

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FNGs: None

Warm Up: What is the mission statement of F3?  SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey 

The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form) 

Exercises:

Set 1: Overhead press, Rut Rows, Single arm press.

Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10

Set 3: Bench press, Curls for gurls, Tricep Ext. 

Set 4: Ground Pounder Squat Press, Squirrel Squats  

Mary:  Stretched and took inventory

Announcements: Mission moving (sat) Road Clean up. Check Slack  

T-Claps (Recognition):

Prayer:  All unspoken. 

Humbled

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FNGs: Wonder Kid

Warm Up: Mosey to get rocks, side shuttle hop, shoulder warmups

The Workout: inspired by Toney Horton’s P90X Chest, Shoulders, and Triceps workout modified to include our trusty rocks.

The PAX humbled themselves with all the various merkins and rock work to crush the chest and shoulders. 

Mary: Yoga to relieve the stress out on the muscles  led by Fram  

Announcements: F3 picnic

T-Claps (Recognition): to Olaf for making his tour around the east coast and visiting F3 AOs along the way.

Prayer: Injured PAXs, Rubix’s family struggling with mental illness, Fumunga’s nephew struggling with decisions that he has made. 

Possum Trot Drop

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Warm Up: 22 Counts of SSH, Frankensteins, Windmills, Imperial Walkers/Hillbillies and Good Mornings 

The Workout:

Cash in

 

Run 1000 meters as fast as you can

50 Broadjump Burpees

100 Foward Linges

Run 100 meters as fast as you can

30 Hand Release Merkins

100 Prisoner Squats 

Cash out 

Announcements:

CSAUP coming up on June 10th, Run the Quay this weekend, and get together at Gamecocks house near the finish line. Picnic on the 24th at Harris Lake

T-Claps (Recognition): 8bit and his 4×4 team qualified for NY State meet 

Prayer: Red Light District- Friend Eric has a father with cancer, Bananna Seats wife broke her toe, speedy recovery, Military and First Responders 

7/7/7 Hidden Gem Jackpot (5/24/23)

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FNGs: None

Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in. 

The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.   

Mary: Yoga at tennis courts 

Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him. 

Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out. 

3 Rocks and 4 Corners (5/17/23)

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FNGs: None

Warm Up: SSH, GM, Frankenstiens, SFAC. 

 The Workout: Mosey to rock pile, 1 rock per PAX, PAX may not drop rock unless exercise calls for it. Penalty 5 burpees. 3 excersises at each corner. too many to list, but Squats, lunges, Curls, press, Homer to Marge, Round the world, Bear Crawl push. Mode of carrying the rock changed each time we went to a new corner.  (no one dropped the rocks)

Mary:  Yoga for 7 min

Announcements:  Brute CSAUP, check slack

T-Claps (Recognition):

Prayer: In-laws with new baby coming Abacas, Sombrero grandma with Colon Cancer 

Earn that Bacon

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Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.

Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks

The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.

With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.

COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.

This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.

BS Out!

 

Chicken after dancing puts the fire out

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9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.

Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks

Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.

Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.

Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.

Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R

Indian run back to flag with a pick up the six along the way.

Mary
Each PAX called an exercise.

Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.

Prayers for those having surgery or recovering.

Great time ITG today men! Always an honor.

BS out