Four Corner Rocks and a Hill

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It was a sticky morning today as YHC pulled in to the cheese grateiest parking lot in all of South Wake, if not North Carolina.  Fumunga was spotted finishing up EC on the drive in and that would be it for total number of participants this morning.  Some loose plans had been made for the beat down but some modifications were necessary with only two HIM.

FNGs:

Nope

Warm Up:

SSH x20 IC

Daisy Pickers x10 IC

SFAC x10 IC forward and reverse

Frankenstein x10 IC

Imperial Walker x10 IC

The Workout:

Mosey to the back corner of the loop around the tennis courts to pick up travel sized rocks.  Fumunga had grabbed a larger rock and as I went to go put mine back in favor of a bigger one he pointed out how thin his was.  30 seconds later he said “Wow, that really is a little rock” so back to the rock pile I went.

The plan was to take our rocks with us around the four corners of the loop, working different muscle groups at each and finding fun ways to travel between the corners.  First up was arms and chest.

Two sets of:

Curls for the girls x10 IC

Tris for the guys x10 IC

Chest press x10 IC

Skull crushers x10 IC

After those two sets we John Cusack’d to the next corner where shoulders and back were the focus.  Again, two sets of:

Shoulder press x10 IC

Bus drivers x10 IC

Dead lifts x10 IC

Torso rotations x10 IC

After this we took our rocks to be even with the pergola by the tennis court and then set them down to do a bear crawl rock push to the end of the parking lot and the base of the hill.  We set the rocks aside for the time being to do a bit of work on the hill.  The plan was simple and, in similar fashion to the rest, consisted of two sets.

Burpee at the bottom

Sprint up the hill

Dirkins x10

Burpee at the bottom

Sprint up the hill

Irkins x10

After this we reclaimed our rocks and lunge walked to the next corner.  Time for legs.  Two sets:

Goblet squats x10

Willie Mays Hayes x10 IC

Good Mornings x10 IC

The form of travel this time was a slow backwards mosey with our rocks.  At this point time was running short so we modified a bit.  At the first corner we only did one set and excluded the skull crushers.  At the second corner we put the dead lifts in between the shoulder press and bus drivers.  We were out of time at this point so we went in to ….

Mary:

Mostly all of these were done with our rocks

American Hammer x10 IC

LBC x10 IC

Reverse LBC while holding rocks up x10 IC

Homer to Marge x10 IC

Bridge hold x10

Sleeping Hillbillies x10 IC each side (no rock)

Announcements:

South Wake family picnic at Harris Lake Park this Saturday

Prayer:

YHC and Fumunga both traveling in the next few days

Fumunga’s family as they deal with tension with his brother-in-law and the rest of the family

 

It’s hot and gross out there boys so please be safe.  Check Slack for a post from John Deere regarding temperature + dew point.  Also remember to be drinking lots of water.  This humidity is harder on our bodies than you think so slow it down and be safe.  And as always, an honor to lead.

 

010000

Trotting the Boulder Bases

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Diamond Rio at Possum Trot

FNGs: None

Warm Up: Good mornings, Side Straddle Hops, Windmills, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps

The Workout: 4 HIM moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 overheads, 10 triceps, 10 squats, and 10 curls for the girls. Rifle carried our rocks to 2nd base and dropped them before doing non-rock exercises at each base (20 plank jacks at 2nd base, add 15 Merkins at 3rd base, add 10 side straddle hops at “home plate,” and add 5 burpees at 1st base) before returning to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to home plate. We changed up the non-rock exercises throughout, but kept the same structure of 20 reps, +15 reps, +10 reps, +5 burpees. At Home Plate, Diamond Rio’s 90’s hit song Nowhere Bound was played on repeat the entire workout because…why not?

Mary: shoulder stretches, downward dog, and some cobra for a quick wrap up

Announcements: South Wake picnic July 30th

T-Claps (Recognition): T-Claps for @Dangle, the pride of Wilson, NC, joining us in the gloom at F3 South Wake and cleaning up the Quay Walmart in the daylight!

Prayer: Unspoken prayers lifted up

I thought it would take longer.

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I stole the first part of this workout from one of the recent Crossfit WODs. Merkins and Squats. Reps of 40/30/20/10 for a total of 100 each. Recover each round with a mosey around the tennis courts. We were ahead of schedule, just being the two of us, so I added on 7s on the hill with WWIIs at the bottom and shoulder taps at the top. YHC lost count and it ended up being 11s, which worked out nicely.
Mary: LBCs, Homer-to-Marge, Reverse LBCs, American Hammers, finished up with some yoga.
Announcements: South Wake Picnic and Holly Springs July 5th volunteers needed.
T-Claps (Recognition): 16-Bit for his accountability.
Prayer: 16-Bit’s daughter, Stubs
Moleskin: In my past, I’ve tried to pick up and stick to an exercise routine. It would last for a couple of weeks, maybe a month at the most. But it was inconsistent and didn’t last. F3 has been the one thing to stick and I’ve been getting out into the gloom for a little over three years now. The accountability and camaraderie are large contributors to that. Hold your fellow PAX accountable. In doing so, you’ll be holding yourself accountable as well.

PT Throwback

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For the third day in a row, YHC was at the helm. EC was skipped due to some fatigue. Rolled up with 4 mins to spare for some mumble chatter. Nine pax were ready to do some work. I wanted to relive some old school workouts at PT so that’s what we did. Everyone survived but not without some moaning and groaning. Heck I think I ever moaned some from my stupid ideas.

Warm up
Follow the leader into the tennis courts for some agility on the lines then circle up.
Smurf jacks x20
1 burpee
Windmills x10
2 burpees
Slaloms x15
3 burpees
Michael Phelps x10
4 burpees

Partner up similar size
Using the four tennis courts across:
Wheelbarrows across 2 courts with 10 dirkins at the end of each court
Switch partners
Partner carry with 5 squats middle and end
Switch and go back
Wheelbarrow across all 4 courts
Switch and go back
Broad jump burpee across all 4

Indian run down to bottom of road then back up to concession stand hill
11’s monkey humpers & diamond merkins
back peddle to top, reg down
Indian run back to courts

Suicides at end of each court

Mary
Dying cockroach
Pretzels
Boat canoes
Heels to heaven

We ended with a circle of trust and FedEx took us out.
If you see a problem within F3, confront the situation and try to help. Don’t be a bystander. We can all be better together.

BS out!

B-ballin at Possum Trot

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FNGs: @Matlock

PAX:  @LED, @FRAM, @Fonzie, @Deuce, @Pumps (Andy Johnson), @Quiver, @Abacus the OG, @Cupid, @Boy George, @2 Dollars, @Breach, @Roaming Gnome, @Finkle

Kotter: @Deuce… welcome back ya salty sailor!
Warm Up: Quick mosey down to the gym at Wake Chapel Church
The Workout:  5 v 5 basketball with subs on the side being led in legit workout by @Fonzie
Mary: Mosey back to Possum Trot
Announcements:
T-Claps (Recognition): Deuce making a reappearance (good work @LED).  FNG @Matlock brought to us by @FRAM
Prayer: @STUBS recovery and @Lipstick and family.  @Matlock wanted prayers for friend who was involved in the Philadelphia shootings last week.  She is in the hospital with a brain injury.

Lucky 7s

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I have “fond” memories of H1N1’s 1st Anniversary Q at Possum Trot back in 2019 so I decided to borrow from him for today’s inspiration.

FNGs:

Not this time

Warm Up:

Mosey to the parking lot on the other side of the bridge for:

SSH x20 IC

Daisy Pickers x10 IC

Frankenstein x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

The Workout:

We ran down the hill, across the street and down Church St to the bottom of the hill.  From here  we started our circuit of  Lucky 7’s.  We would run up the hill, do 7 Merkins, run down the hill, do 7 WWII and repeat for 7 rounds.  We stuck together and did all the exercises together for accountability.

After that we ran down to the middle school.  We did the ramp railing shuffle up two levels and then ran down the steps and all the way down the ramp to bear crawl back up it.  We did two rounds of each and then headed back to the park for Mary.

Mary:

We didn’t have a lot of time so we plopped down on the newly reconstructed pergola for:

American Hammers x10 IC

Pickle Pounders x10 IC

LBC x10 IC

Oblique LBC x10 each side

Announcements:

Travis Manion WoD on Friday at Cletus

Run the Quay about a month away

Prayer:

POTS cousin Jim going in for brain surgery

 

Thank you for letting me help get your day started today fellas

 

010000

Uptown Funk

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The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting.  A good crowd came out to get strong together and to bring a new brother in to the fold.  I was “looking forward” to this workout for a couple days and was excited to see how it played out.  Hopefully everyone enjoyed their time this morning.

FNGs:

Welcome Rocky Road!

Warm Up:

After the disclaimer was given we did a  quick warmup lap around the tennis courts and then circled up for our warmup.

20x SSH IC

10x Sir Fazio Arm circles forward and reverse IC

10x Windmill IC

10x Daisy Pickers IC

10x Frankenstein IC

10x Imperial Walker IX

The Workout:

We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun.  The exercise I had come up with I was naming Build’em Up Ultracides.  The format was simple.  We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another.  We’d run back to the start where we’d do the 5, 10, and then 15 of another.  Run to a farther spot and… you get the picture.

The exercises were:

5 – Burpees

10 – Merkins

15 – Turkish Getups

20 – SSH

25 – American Hammers

30 – Squats

Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.

Once we got all the way to 30 we started to work our way back down, removing an exercise each stop.  We swapped the Turkish getups and merkins for time’s sake.  Even with that we didn’t get all the way through and ended with a 15 count.  I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for

Mary:

Circle up in the tennis courts for :

10x LBC

10x LBC with knees to the left and then to the right

10x LSF

10x Box cutters

Announcements:

Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8.  Reach out to LED or Sprinker for more details

Sleep in Heavenly Peace eagle scout bed build upcoming and then need help.  More information to come on this.

Prayer:

Fram’s friend Randy from his small group who is dealing with cancer

YHC’s coworker Alan who is also dealing with cancer as well as surgery complications

YHC and my family.  It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me

 

I hope you all enjoyed this morning as much as I did.  For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces.  Expect to see more of me as I turn this year around, starting today.

 

Always an honor

010000

Burpee Golf at Possum Trot 2/9/22

/in /by

FNGs: None
Warm Up: Can’t remember but we did something
The Workout: Multiple coupons of Heavy weight. (Sprinkler wanted something lighter) One PAX wore weight vest and flipped tire while the rest of us lifted to an I/C 20 count of any upper body exercise you wanted. One PAX threw frisbee in hopes of getting it close to tire. For every step away it was one burpee.  We repeated this cycle twice and the tire went to the other end of the parking lot and back while coupons were stationary. Ended up on over 150 burpee count before Mary. Breach will blame it on the frisbee, but we may have just been tired.
Mary: We did stuff for our abs.
Announcements: Can’t remember…check slack.  I am just typing words at this point because I cannot remember the announcements. Which is why 16-Bit is the BB Nazi and wants you to do them immediately after you Q.  Cancun should be the social media Q…Or maybe he should be the Meme Q…Those make me laugh….HAAAAAAAHHHHAAAAA!
T-Claps (Recognition): Anyone who reads this.
Prayer:  Injured PAX, unspoken, Gumps Dad passing. Breach with safe contest and reconnecting with an old friend.

That hill was shorter last time, right?

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FNGs: none
Warm Up: Quick mosey around the tennis courts. Circled up for; SSH x 22 (for 2022), Windmills x 10, Good Mornings x 10, Imperial Walkers / Hillbillies x 10 each, Fozio Arm Circles x 10 forward and 10 backward, Seal Claps x 10, Overhead Claps x 10.
The Workout: Four corners around the tennis courts. Each corner adds an exercise. Second time around, take exercises off. It went like this:
10 Merkins
10 Merkins, 20 big boy sit ups
10 Merkins, 20 big boy sit ups, 30 mountain climbers
10 Merkins, 20 big boy sit ups, 30 mountain climbers, 40 squats
20 big boy sit ups, 30 mountain climbers, 40 squats
30 mountain climbers, 40 squats
40 squats

Next, we lined up at the bottom of the grassy hill for 7s. Air press at the bottom, monkey humpers at the top. I don’t remember that hill being so steep!
Mary: Popcorn Mary featuring great hits like LBCs, Homer to Marge, Poop Eater, Pickle Pounders, American Hammers and Freddy Mercurys. Wrapped things up with a round of yoga.
Announcements: nadda
T-Claps (Recognition): Rollback for the push in EC, Florence/Flo Jo for beating that fartsack!
Prayer: lots of PAX out with illness and injury, losses of family members
Praises: Flo Jo’s wife’s promotion, Flo Jo’s new opportunity at work.

Day 3: The 5 Days of Fankle

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Pax voted to stay dry so we left Possum Trot and headed down to the Nest to workout under the pavilion.

FNGs: none

PAX: @Hardy, @Florence/FloJoe, @Pots, @Sunshine, @Warbucks, @Finkle
Warm Up: 10 SSH and 10 Seal Jacks in cadence, Good mornings, Willie Mays Hayes, Downward dog into chaturanga up-dog
The Workout: First Event: Ascending testicles 10 count in cadence at 15/45/and balls to the wall, squats 10, lunges 10 each leg.  3 rounds

Second Event: Bat Wings – Sir Fazio Arm Circles F/B, Seal Claps, Overhead Claps.  In cadence 10, 15, & 20 counts.

Third Event: Abs – Lounge Act(homer to marge with one leg crossed over knee), E2K’s, and Big Boy Situps. In cadence 10, 15, & 20 counts
Mary: 42 count in cadence of monkey humpers to celebrate my soon coming 42nd b-day.
Announcements: CSAUP Saturday at Tequila Sunrise
T-Claps (Recognition): for all who showed up in the rain!
Prayer: Thankful for our many blessings, and to reach out to those who are hurting during the holiday season.