Tag Archive for: Abe

Who wants to do some Merkins?

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FNGs: none
Warm Up: Mosied over to the Hunt Center and circled up for; SSH, Good Mornings, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Ran around the back of the Hunt Center and down to the pit. YHC isn’t the best at merkins, so merkins were the main course today.

7 of Diamonds (sort of)
First corner: standard merkin x7
Second corner: standard merkin x7, Copperhead merkin x7
Third corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7
Fourth corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
First corner: Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
Second corner: hand release merkin x7, staggard merkin x5 each side (10 total)
Third corner: staggard merkin x5 each side (10 total)

Mosied over to the hill and lined up in plank on the hill for Clockwork merkins.
12:00 x5, 3:00 x5, 6:00 x5, 9:00 x5

Hopped over the fence for:
Urkins – top rung x10
Urkins – bottom rung x10
Durkins – bottom rung x10
Durkins – top rung x10
Dips x10

Back to Womble and to the rock pile. PAX grabbed a mediumish rock and lined up on one side of the parking lot.
Curls for the girls, in cadence x30
Triceps, in cadence x30
Ruh Rohs, in cadence x30
Bear crawls halfway across the parking lot, mosey back.
Curls for the girls, in cadence x15
Triceps, in cadence x15
Ruh Rohs, in cadence x15

Returned rocks and hopped over to the picnic shelter. More Urkins, Durkins and (French) Dips, 10 each. Followed by People’s Chair with a 10 count down the line for 50 total. Repeated once more and mosied back for Mary.

If my math is correct (and it is occasionally), we did 204 merkins today.
Mary: Popcorn Mary followed by a couple of yoga stretches
Announcements: donate blood, Q source on Wednesdays at Panara
Prayer: Da Business’s surgery, PAX dealing with illness and injury

2022 SLT!

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It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!

 

  • 1st F – Fanny Pack
    • Fanny Pack has been our 1st F Q for about a year now and has been killing it. He has an increadible passion for all things 1st F (and all things F3 really). If you have an idea, question, or anything else related to 1st F (new AOs especially!) he’s your guy.
  • 2nd F – Full House
    • Full House is new to our SLT but certainly not to South Wake. He’ll be your guy for anything from a beer to a picnic. Have an idea for an awesome 2nd F that might take some coordination? Drop him a note and make it happen!
  • 3rd F – Abe
    • From 2F2F (that’s 2nd Friday 2nd F) lunches to service projects with the Town of Holly Springs, Abe has an absolute fire for all things F3. He’s your new 3rd F Q – this means he’s bringing the dynamite! Maybe you’ve figured out your D2X and want to put it into practice – Abe is here to help you make it happen!
  • Comz – Warbucks
    • No way you haven’t seen Warbucks all around Slack and all the AOs. He’s taking over as our Comz Q – an easily underrated portion of the SLT but critically important. From Slack to website and even more, Warbucks helps us talk all the crap outside of the workout.
  • Weasel Shaker – Woody
    • Mr. Woody. Quite the fire in this guy and a lot of it is with passion for F3! He’s taking over as Weasel Shaker – a bit of a wild card in the SLT. He’ll be keeping a keen pulse on our culture, helping watch AO numbers and placement, and lots of other things. See something that looks wrong to you? He’s your guy.
  • Recruitment – UTI
    • Fresh off being our 3rd F Q, UTI is working to establish a new position on the SLT. The vision is to identify what needs to be done to adhere to core principle #2 as well as where should we go to spread the word.

I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!

 

I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!

 

As always, it is an honor to lead,

Pikachu.

Greatest Show on Turf

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9 PAX showed up for a Turf Show at Disney. Here’s what we did.

Warm up lap with agility around soccer field
Overhead claps x10 IC
Seal claps x10 IC
Willie Mays Hayes x10 IC
Copperhead squats x10 IC
Copperhead merkins x10 IC

4 corner stack’ems with cones and ladders on the transition
1 – Body builders x5
2 – Bonnie Blairs x10
3 – Crab cakes x15
4 – Bobby Hurleys x20

Bear crawl snake half length of field
– pax plank in line leaving some space for last guy to bear crawl weaving to front of line

Small wall exercises
Dips x10 IC, RLeg up x10, Lleg up x10
Box jumps x20
Diamond irkins x10
R&R half reps

Mary
Banana Seats (FM w/hands out) x20 IC
Heels to heaven x10 IC
Pretzel x10 IC switch sides
Protractor

Breach was called on to share his F3 story. Thanks and t-claps for your leadership.

Happy Birthday Pablo! Thanks for taking us out in prayer.

Thanks for letting me lead.
BS out!

The Nest is the new Disney

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FNGs: none
Warm Up: SSH, Hillbillies, Good Mornings, Fozio Arm Circles / Seal Claps / Overhead Claps. Penalty burpees were waved in light of today’s workout.
The Workout: Falcon Park has a baseball diamond. But today we used the whole park for our 7 of diamonds. One exercise performed at each corner, switching the exercise every round. Starting with 7 count and increasing by 7 each round. It went like this:
– Round 1 (performed 7 times at each corner): burpees
– Round 2 (performed 14 times at each corner): merkins
– Round 3 (performed 21 times at each corner): squats
– Round 4 (performed 28 in cadence times at each corner): LBCs
(Round 4 was performed in the parking lot with karaoke on the long sides. Someone said they felt like a princess and that The Nest was the new Disney AO.)

We then mosied over to the picnic shelter for Urkins / Durkins / Dips and People’s Chair. 3 rounds.
Mary: Popcorn Mary followed by some quick yoga.
Announcements: Jan 17th day of service.
T-Claps (Recognition): Finkle and Gamecock for taking me around their EC route.
Prayer: Kosher’s uncle Frank. Finkle’s family friend, Edna. PAX continuing to heal.
Moleskin: I’m going to steal a thought that Martini brought up at COT.
We have a limited number of days left on this planet. The average life expectancy is 78. You can do a calculation based on that to determine how many waking hours you have left (on average).
For me, 78-38=40. 40x365=14,600. 14,600x0.67=9,782.
So I have about 9,782 waking hours left, on average. This can help put things in perspective. Of course, no one is guaranteed tomorrow. We are seeing that every day.
All the more reason to make the most of today.

The Abyss is DARK (Abe Q 6 of 7)

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FNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.

Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up

Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up

Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up

Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year

Let Sleeping Truckers Lie (Abe Q 4 of 7)

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FNGs: none
Warm Up: SSH, Burpees, Good Mornings, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Mosied over to that hill. A trucker was snoozing on the side of the road, so we kept our voices down. Hope he got his beauty sleep.
Started with 11s. Squats at the bottom, Merkins at the top. Bear crawl on the way up and mosey back down. Someone might have suggested that bear claws are better than bear crawls, but YHC is skeptical.
Wrapped that up and mosied over to just past the oil change place. PAX grabbed two palm-sized rocks and lined up at the end of the parking spaces.
Curls for the girls x25
Triceps x25
Ruh Rohs x25
Overhead Press x25
Sprint down, sprint back. Repeat.
The rocks were cold and unforgiving, so YHC took pity and decreased the count to 20 on the third round. Returned the rocks and mosied back for Mary.
Mary: Popcorn Mary (YHC’s favorite) with some LBCs, Box Cutters, Low Slow Flutters, etc. Wrapped it up with some brief yoga.
Announcements: Jan 17th day of service, Tiger Blood moving to a new location (see Slack)
T-Claps (Recognition): UTI for his 3 miles of EC.
Prayer: PAX sick and injured, UTI’s father and Uncle (prayer/praise for continued recovery), Sprinkler’s family for their loss.

Sky Q Turned The AC On (Abe Q 3 of 7)

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.

Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run

Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run

This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!

Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run

Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.

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.

Christmas Eve 24

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24 exercises w/24 reps on the 24th of Dec

Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s

Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.

C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching

Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it…24 (random and lucky find)

Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels

Awesome job and Merry Christmas!

BS out