Welcome FNG – Convict

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4 HIMs at GP this morning including an FNG who saw the write up in HS Magazine.

FNGs: Convict (Miami fan)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 40 ct Wall Sits (Al Gores, Prisoner, Morrocan Nightclubs)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

3 sets of 10 ct Windshield Wipers, 6 Inches and Presses

Return the rocks and mosey to the playground

Face cards (10’s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

5 minutes of Mary

  • 4 sets of 10 ct Supermans (Dive to Free Falls)
  • 5 sets of 5 ct Boat Canoes
  • 10 3 ct Pickle Pounders
  • 20 ct 3 ct Homer to Marge (single leg)

Announcements: F3 Picnic today, HSHM end of November

Prayer Requests: Prayers for DOA’s wife who lost her Mom and continued prayers for Forcep’s boys through the separation.

What the hell is that?

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3 HIMs at GP this morning

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.

The Workout:

Mosey to the wall

2 sets of 30 ct BTWs

2 sets of 60 ct Wall Sits

Mosey to flag as it fell over in the wind

Mosey to the rock pile

DOA picked out a boulder and I had to ask “what the heck is that?”

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

3 sets of 10 ct Windshield Wipers and Presses

Return the rocks and mosey to the playground

Face cards (10s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

Roll the Dice (5-11)

  • Shoulder Tap Planks
  • Hand Release Merkins
  • WWIIs
  • Pickle Pounders
  • 3 ct Homer to Marge (single leg)
  • Step ups
  • 6 inches
  • Star Jumps
  • High Knees

Announcements: F3 Picnic next Saturday, Beer mile today at 5PM

Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.

Welcome DOA

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5 HIMs at GP this morning including an FNG!

FNGs:  DOA (See COT below)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Willy Mays Hays, 20 ct Fozzie Arm Circles

The Workout: Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (at least that was the intent but of course with Pikachu and Doc on the scene the count went rouge)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Swap out rocks with boulders and mosey to parking lot.

4 sets of Bench press and Windshield Wipers

Return the rocks and mosey to the playground

Aik’n Arms & Abs using face cards (10s)

  • 40 Merkins
  • 20 3 ct American Hammers
  • 30 Dips
  • 20 Rocky’s
  • 30 ct Mountain Climbers
  • 20 3 ct Lunges
  • 30 Plank Jacks
  • 30 ct Chilcutt Planks

Mary w/ Dice:

PAX take turns roll two dice to get rep count and pick an exercise:

  • Mountain Climbers
  • Plank Jacks
  • SSH
  • 11 grueling Absolutions (thanks Doc)

COT:  FNG Andrew AKA DOA came across the F3Southwake website during an internet search for workout groups. DOA did a great job keeping up with us but it took a toll as he was unable to stand or even sit during COT.  While on his back (Happy Days pose), he shared he was in the Airforce and currently works as an electrician and has a wife and young child.   Maverick and Goose where thrown out as well as an obscure reference to an electrician with the same name as the company he works for but YHC felt that was too obvious and blessed him with DOA. 

Announcements: F3 Picnic on Oct 12th. Sign up using the sheet so we don’t all bring mac n ‘cheese. UTI raising money for

Prayer Requests: Prayers for  DOA’s wife who lost a parent recently, Noahs arc’s wife for healing.

YHC took us out.

Welcome back Rico Suave

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3 HIMs at GP this morning including Kotter Rico Suave!

FNGs: None  

Warm Up:  10 Willy Mays Haze, 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 60 ct Wall Sits

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

Return the rocks and mosey to the playground

Aik’n Abs

  • 20 LBCs
  • 10 WWIIs
  • 20  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms using face cards (10s)

  • 50 Merkins (diamonds)
  • 50 Dips (clubs)
  • 50 Mountain Climbers (spades)
  • 50 Plank Jacks (hearts)

Announcements: None

Prayer Requests: Prayers for Dauber’s daughter taking the ACT today.  Prayers for all our brothers dealing with financial, marriage or family issues.

Pumpkin Spice B-Day Co-Q

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5 HIMs at GP this morning.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (run beetle run)

 

Mosey to the rock pile where Pumpkin Spice took over the Q:

3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders 

On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters

 Return the rocks and mosey to the playground

Aik’n Abs

  • 20 LBCs 
  • 10 WWIIs 
  • 20  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms

  • 15 Merkins
  • 15 Derkins
  • 20 x 3 ct Dips
  • 10 x 3 ct Shoulder tap planks

Aik’n Legs:

  • 20 Step ups
  • 20 Squats
  • 10 Star Jumps
  • 10 x 3ct Mountain Climbers  

Aik’n Abs:

  • 15 American Hammer
  • 20 ct 6 inches
  • 20 Freddy Mercurys
  • 30 ct Chilcutt plank
  • 30 ct Supermans

Ring around the Playground:

  • Bear Crawl half circle & Karaoke back
  • Lunge Walk to half circle & Bunny Hop back
  • – Rinse and repeat

Announcements: 

F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month. 

 

Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer. 

T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .

Better late than Never

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3 HIMs at GP this morning 2 out of 3 made it on time, YHC did not rolling in 2 minutes late.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 21ct BTW + 21 3 count Wall Sits 

2 sets of 21 Merkins 

 

Mosey to the rock pile 

4 sets 20 Curls, Triceps Press, Bus Drivers, Rutrows, Ground Pounders 

 

Cusack to playground 

Aik’n Abs

  • 20 WWIIs w/ rocks
  • 20 LBCs w/rocks
  • 20 ct Plank Hold 
  • 30ct Superman’s 

Aik’n legs

2 sets of 20s:

  • Step ups,
  • Squats
  • Lunges 

Mosey to picnic area

All in 3 ct cadence to 10:

  • Windshield Wipers
  • Plank Jacks
  • Mountain Climbers
  • Chulcutt Plank
  • Pickle Pounders 
  • 6 inches
  • Freddy Mercurys
  • Catalina Wine Mixers 
  • Diamond Merkins 

 Mosey to flag

2 sets of each

  • Bear Crawl to end of lot and lunge back 
  • Karaoke down and back
  • Side straddle down and back

Announcements: 

Convergence 6AM Sugg Farm on Monday; TBD September Qs: Dead Bolt, Double D and The Natural 

 

Prayer Requests: 3rd cousins parents and sisters in St Lucie, FL – potential hurricane

Forceps son’s oldest turns 21 – pray for safety this weekend. Youngest impacted by separation.

 

Fast Dealer……recover on the plank jack.

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6 PAX for Ground Pounder…

13plus Miles EC for Pikachu and Cupid… much respect

FNGs:none

Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.

Mosey to back wall of toilet block.
The Workout:

DECK OF CARDS – face cards 10, total 94 reps per suit

hearts = Plank Jacks cadence

diamond = what else, ‘the diamond merkin’

clubs = balls cadence

spades = box cutters

the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.

PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks

Mary:

20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..

Will the real Pikachu please stand up?

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YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Nutcrusher boulder

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FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Groundpounder Backblast- The Rock is my Friend

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Pax of 8 showed up for some fun in the sun on a humid Saturday morning. Pikachu, Dauber, Doc, Pac-Man, Lipstick(W/Breathtaker) Cupid 8-Bit and Breach on the Q

FNGs: None

Warm-Up: Started with a light jog around the pond and circle up for 22 counts of SSH, Imperial Walkers, Prisoner squats, Pickers, and Frankensteins

The Workout: The workout started like any normal workout with a traveling Merkin session around the bricks on the baseball field, then on to some quick feet, where Pickachu knocked his grape on the pole of the batting cage. We moseyed over to the wall for some step-ups. naturally 11 on each side for 22 total count and some dips to finish it off.

We caught some wall for balls and peoples chair before heading over to the rock pile to find some friends. After that, if a pax member dropped a rock it was a 10 burpee penalty. We went to a nice shady spot in the parking lot for a circle of fun. Shoker here but it was 22 counts of Curls for the girls, Tricep extensions, Homer to Marge, Bus drivers, Groundpounders Truck twists, Low slow flutter, WWIIs, and Hello Dolly.

A little John Cusak action over to the grass where we circled up for some 90 degree holds followed by some more John Cusack while one member of the pax Duck walked weaved in and out of the pax. Followed by an accidental on purpose drop of the rock for 10 Burpees. John Cusak back to the rock pile to return our friends home for the day.

Mosey over to the disc golf putting area where we circled up for a plank meltdown. One pax member would bear crawl around the outside of the circle where the other members are holding a plank. Regular, chill cut arms up, arms out and so till all the pax went around the circle.

Mary: Last 3 minutes were spent with some yoga moves to stretch out the hips
Announcements: Meg’s smile auction is tonight started at 6p in 12 oaks, CUASP next week in Greenville, Healing Transitions volunteer event coming up in Sept.

T-Claps (Recognition): Doc and Dauber for each getting a 6 pack in this week.

Prayer: Double D and his family and Crab legs as he travels.