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4 x 25 x 4 = 100% Awesome

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FNGs: none
Warm Up: Quick jog around the parking lot. Then SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Whenever I Q at the Nest, I seem to fall back on the good ol’ four corners workout. It just seems to work so well there. So that’s what we did!

Four corners, a different exercise at each corner. 25 count each, either on the down or in cadence. A total of four laps giving us 400 reps all together. First corner was some form of squat. Second corner was some form of merkin. Third corner was some form of core. Fourth corner was alternated each round between mountain climbers and shoulder taps.
Mary: Quick pop corn Mary followed up by a little bit of yoga.
Announcements: CSAUP on Dec 10th.
T-Claps (Recognition): Jellybeans who has been coming out strong since first starting. Keep it up!
Prayer: Woody’s family.

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

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EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

Block on Main Loops

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Mountain Climbers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Chinooks
The Workout: PAX moseyed over to the Block on Main for a four corners workout. A different exercise at each corner with a mosey in between. The four corners consisted of upper (merkins, mountain climbers), core (WWIIs, LBCs, etc), lower (squats, squats, squats) and then dips (regular and French). 25 counts each. We managed to get in five rounds before heading back for Mary. PAX did a sprint along Avent Ferry on the way back, just for fun.
Mary: Popcorn Mary, with favorites such as Homer to March, Ankle Grabbers and Freddie Mercurys.
Announcements: Frosty CSAUP coming up Dec 10th. CPR class this evening.
T-Claps (Recognition): Bleeder and Bobby Boucher for EC
Prayer: PAX with ailing family and friends. The girl killed in the parade last weekend.

6 Friends bested Chandler and conquered the rain

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FNGs: None

Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles

The Workout: B.O.M.B.S incoming.  Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats.  Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.

Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts.  Post sits?

Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.

Announcements: CPR class Nov. 21st Sign up!  Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!

T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC

Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.

Big Dogs at Downtown Train

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Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Keep It Simple, Stupid

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.

Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
 Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.

Excited for Couponsd

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FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?

We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview

Is it still supposed to burn after 5 years?

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7 years ago – I had reached my max weight the year prior, 230 lbs.  After a friend and colleague passed away unexpectedly, I decided to train for and run in my first race ever.  The Triangle Sprint Tri.  I spent the next year biking, running, and swimming to the best of my ability – trying to prepare enough to survive the race.  I had a small group of local Tri-ers that helped me through along with some friends that also decided to race in the name of the friend we lost.

6 years ago – I had just completed the Triangle Tri, in the year prior I lost 30 lbs.  I was looking for something to keep the momentum.  I was working my way through a trial with a local CrossFit gym.  It was expensive, the people were nice but I still felt out of place.  I had started running with the Holly Springs Run Club and continued to off and on as well.  I was inconsistent and gained back 10lbs.

5 years ago – I showed up solo to my first workout at Paradise City after being EH’d only 1x several months before at a Wednesday morning Holly Springs Run Club run.  (I ran next to Deadbolt that morning).  July 24, 2017 I joined F3.

Today – I’ve lost 50 lbs since starting my fitness journey.  Much of it would never have been sustained without F3 and this community.  There are so many physical, mental, and personal challenges that I have faced because of F3 OR been more prepared for in my everyday life because of F3.  Marathons, Relays, the Pandemic, life…

The following workout closely resembles my first post Q’d by Emeril and CHiPS

FNGs: Nil

Warm Up:

  • Fellowship Run
  • Fast Feet on the Curb and switch
  • Carioca and switch
  • Circle Up
    • Windmills to 15
    • SSH to 50
    • Good Mornings to 10

The Workout:

Thang 1
Parking lot – B O M B S
Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot.
Swap out and continue the exercise until each amount of reps are complete.
The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

 

Thang 2

Trio’s at the ramp. Partner A wheelbarrows Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then wheelbarrows Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then wheelbarrows Partner C. And so on and so forth until the Q says to stop

Mary: Pickle Pounders, Homer to Marge, Pigeon Pose, Runners Pose

Announcements: Picnic this weekend, Derek Davis 5k

T-Claps (Recognition):  Thanks to F3 and F3 South Wake for being here.  I didn’t know I needed this but I needed this.  I appreciate everything this community has done for me personally and what I know it is and continues to be for all of us.  Keep grinding.

Prayer:

CHiPS delivered these at my first post, still fit today as you imagine they might coming from the good book.

  • Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
  • 1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

5 years ago our big community was much smaller. EC didnt exist, our group fitness target was the HSHM, At best we had one AO a day. We keep getting bigger, we keep getting stronger in many ways. Keep picking up the 6 core to what you do and who we are. Let us get bigger, but keep your small tribes moving too.  -UTI

 

——————————————–ORIGINAL BACKBLAST FROM FACEBOOK————————————————

July 24, 2017
PAX of 33 showed up to muggy sweaty Paradise City.
PAX: Pikachu, Jeter, Buford, Blue Hen, Roger Roger, Deadbolt, Baywatch, Sausage Party, Bluewater, Tofu, Big Perm, Chipshot, Java, Backpage, Dog Pound, Foghorn, Nemo, Patch, Moby, Yellow Card, Slappy, Icing, Happy Trees, Midget for Life, Sliderule, Slidetech, Anthrax,
FNG UTI
2.0 FNG’s Hulk, Messi, Stryker
SSH x 20, Windmills x10
WARM-UP on the jog
Sidesteps both sides, fast feet on the curb. 10 slow merkins
Parking lot – B O M B S
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Trio’s at the ramp. Partner A partner carries Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Up the ramp to tennis courts.
From Tennis courts to Bball court – Start with 5 burpees, 10 lunge each leg while walking, 15 imperial walker each side while walking, 20 merkins, 25 plank jacks. Mosey to the bball court for Mary.
15 each Freddie Mercury, Low slow flutter, Homer to Marge
10 each Hillbillies, 9 Good Mornings
COT
Arena – Need shoes size 10-11. Bring them to Owais or join him on Fridays at 2:30 for a workout
Raleigh Rescue Mission – Owais working to set up 2 days of feeding the homeless. More info to come
Holly Springs ½ Marathon – Lot of South Wake guys running in it. Join up as training will start soon.
PRAYERS:
CHiPS – Prayers for guidance to his nephew.
Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

Don’t Call It A Comeback

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FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?

Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.

Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.

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.