Posts

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!

 

Stormy Mutiny

Stormy Mutiny

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FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Last Day 75Hard

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FNGs: None

Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations

The Workout:

Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest

  1. Deadlift, Clean, Curl, repeat
  2. Reverse Lunge, Single Arm Press, switch legs half way
  3. Rows 2x each arm, repeat
  4. On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
  5. 3x KB Swing, 2x Goblet Squat, repeat
  6. Single arm Squat Thrust; switch arms half way.
  7. On your back. Pullover x2, Skull Crusher x3, repeat
  8. Merkin on the Bell, alternate each rep
  9. Renegade Row with Pass Thru, alternate each rep
  10. Ground Pounder

Finisher

5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps

Mary: None (Q lost track of time). 

Announcements: Road Clean Up in FV tomorrow.  See 3rd F. April 5th Possum Trot workout and breakfast. 

T-Claps (Recognition): All those who completed 75 Hard. 

Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.

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

Death by Dips

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YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’

FNGs: Nada

Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein

The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.

DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.

Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.

We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.

Mary: Supermans, shoulder roll stretches, Cobra Stretch.

Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.

T-Claps (Recognition):

Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.

Another trip around the sun

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YHC wanted to celebrate another year here the right way, which consists of a good sweat and some fellowship.  A great bunch of guys came out enjoy the “fun” and get their days started off the right way too.  Let it be known that holding a derkin position for a long time is harder than you might think.  Trust me on this one.

FNGs:

None

Warm Up:

SSH x43 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmill x10 IC

Daisy Pickers x10 IC

Merkins x10

Burpees x10 OYO

The Workout:

Mosey to the shelter and grab a spot at one of the benches for 11’s with step ups and dips.  We stared with 11 step ups and 1 dip and worked our way around.  When we got to 1 step up YHC though 1 was lame and audibled to 10 but Banana Seat thought 43 sounded better so we went with that instead.  Good call BS!

Mosey to the knee wall and did 10 more merkins.

PAX were then instructed that we’d be doing a bear crawl derkin indian run kind of thing.  Everyone got up in derkin position and the man at the end would bear crawl to the other end of the line, get up, and call out 5 derkins.  We successfully made it all the way to the stairs but not without a healthy (and justified) amount of grunts and groans.  On the way back down we switched to irkins instead but still stuck with the bear crawls.

After that we did 10 more burpees and then headed to the wall behind the baseball field.

Everyone lined up on the wall for alternating people’s chair and BTTW.  We started with 13 PC and 13 BTTW and then went down to 10 each until we completed 43 of each.  Then, at the end, as an added bonus, we did 16 more of each (for 16-bit).  Once that was complete we did another set of 10 merkins and 10 burpees.

We then moseyed up the steps by the wall to the back hill.  We did 5 merkins and burpees and then jogged to the bottom of the hill for sprints back up to where we started.  5 more merkins and burpees before heading back down.  Another sprint up and we completed the workout with 3 burpees and 3 merkins (43 of each in total).  Then back to the parking lot to circle up for…

Mary:

Cirlced up for popcorn Mary where everyone except Banana Seat (due to time) called out an exercise.

Kitty Littr had us doing 20 LBCs

Gamecock called out 20 Homer to Marge, 10 with left legs in the air and 10 with the right.

Pumps (who looks like Martini when you’re laying on the ground and looking at him upside down) asked for 20 low slow flutter.

Actual Martini then had us doing 20 American Hammers

We were at the 45:06 mark at this point so we called it.

Announcements:

Town Hall meeting tonight at 7:00pm at the Bass Lake boat house.  If you can’t make it and have thoughts or comments please send them to Breach ahead of time.

Prayer:

YHC has an ex-coworker who lost his wife to a heart attack on Saturday evening.

Banana Seat’s friend from church was diagnosed with ALS and it is affecting him rapidly.

Gamecock’s sister had a baby!  They were induced and the baby is in the NICU but all signs are looking good and they’re hoping they can go home even before they had originally thought.

It truly is a blessing that I get to start today off with you men.  I’m thankful for all of you and am honored to know you.  Have a great day, I know mine will be because I started it off with you.

010000

3 Amigos_rocks

Amigos and Boulder Bases

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FNGs: Welcome Sombrero!

Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: Boulder Bases: 8 PAX 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 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2nd base, 5 burpees + 10 merkins at 3rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1st base. From there, we moseyed 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 body-weight exercises throughout, but kept the same structure.

Mary: No time

Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.

T-Claps (Recognition):

Prayer: Prayers up for men struggling in their marriages and relationships.

Reduce Belly Fat

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Friday February 3, 2023 – sorry forgot to post last week.

FNGs: None

Warm Up: Lap, SSH, Spinal Rotations, Good Morning

The Workout: I read this article on best Kettlebell exercises to reduce belly fat.  Here is what I discovered.  They also suggested sprints are good.

Partnered up, 100 of each combined KB Squat, Deadlifts, Press, Rows, Lunges – 50 meter sprint and mosey back as timer for each partner.

To address our “moobs” we did “Bring Sally Up” 3:30 challenge push-ups.

Mary: Rotated ab exercises

Announcements: None

T-Claps (Recognition): None

Prayer: 16-bit’s M and daughter’s health, Fram’s work, my M looking for part-time work and her grad work this semester. 

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

010000

Traveling Rocks Hurt

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YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.

Warm up lap around the field

Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers

Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5

See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.

That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.

BS out!