@Abacus the OG – Page 3

You Chose Poorly

June 2, 2023/in Crazy Ivan /QIC: Banana Seat
PAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Cancun, Clunker, Cousin IT, Dahmer, Red Light District, SpongeBob, Winnebago

11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.

WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)

12 exercises 3 rds each (15, 12, 10 reps)
3 groups

1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.

Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q

Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.

Nice job today men!
BS Out

Mini Murph + Some

June 2, 2023/in Mutiny /QIC: Banana Seat
PAX: @Abacus the OG, Banana Seat, LED, Rubiks, Sprinkler, Winnebago

Memorial Day at Mutiny.

6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.

WU
Good mornings
SSH
Windmills
Frankensteins

Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles

Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.

Check slack for announcements
Prayers unspoken

Honor to lead men.
BS Out!

Possum Trot Drop

May 31, 2023/in Possum Trot /QIC: Breach
PAX: @Abacus the OG, @BananaSeat, @RedLightDistrict and @Breach on the Q, Cancun, FlipPhone, Fram

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

Kenny’s Grave 5.25.23

May 30, 2023/in Kennys Grave /QIC: Finkle
PAX: @Abacus the OG, Cancun, Finkle, GHERKIN

PAX: @Finkle, @GHERKIN, @Cancun, @Abacus the OG

The Warm-Up: Mosey around the parking lot, Willie Mays Hayes, Daisy Pickers, SSH, Seal Claps and Overheads

The Event: Terrible time of 11’s with rocks. We did various rock exercises and traveled with the rocks. Crab rock walks and bear crawl with rocks really sucked!

Mary: Broga led by @Cancun

COT: can’t remember

Merlot at Mutiny

May 22, 2023/in Mutiny /QIC: Fram
PAX: @Abacus the OG, Banana Seat, Breach, Deadbolt, FedEx, Fram, GHERKIN, LED, MadDog 2020, Red Light District, Rubiks, Shooting Blanks, Winnebago

FNGs: None

Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.

Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken

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

May 18, 2023/in Possum Trot /QIC: Fram
PAX: @Abacus the OG, Sombrero

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

April 8, 2023/1 Comment/in Possum Trot /QIC: Banana Seat
PAX: @Abacus the OG, 16-bit, 8 Bit, Abe, Banana Seat, Bleeder, Bobby Boucher, Breach, Cupid, Farva, Finkle, Fonzie, Fumunga, GHERKIN, Gump, LED, Moose, Pikachu, Pumps, Stickers, U.T.I, Warbucks, Winnebago

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!

Last Day 75Hard

March 24, 2023/in Crazy Ivan /QIC: Pumpkin Spice
PAX: @Abacus the OG, 16-bit, Batboy, Best In Show, Bleeder, Cancun, Dahmer, Gump, Pikachu, Sombrero, Winnebago

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

Deadlift, Clean, Curl, repeat
Reverse Lunge, Single Arm Press, switch legs half way
Rows 2x each arm, repeat
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.
3x KB Swing, 2x Goblet Squat, repeat
Single arm Squat Thrust; switch arms half way.
On your back. Pullover x2, Skull Crusher x3, repeat
Merkin on the Bell, alternate each rep
Renegade Row with Pass Thru, alternate each rep
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

March 22, 2023/in Possum Trot /QIC: Banana Seat
PAX: @Abacus the OG, 16-bit, 2 dollars, Banana Seat, Breach, Flat Line, Gump, Rubiks, Winnebago

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

0.0 miles

March 3, 2023/in Crazy Ivan /QIC: Banana Seat
PAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Bleeder, Clunker, Cousin IT, Dahmer, Jellybean, Rocky Road

A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!

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