Tag Archive for: Bleeder

U-Turn 5-13-2023

Respect The 1st F

/in /by

Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

Earn that Bacon

/in /by

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!

 

Hollywood Birthday Party

/in /by

FNGs: None

Warm Up: Based on the weather, all PAX headed for the parking deck as soon as 5:30:00 arrived. Warmed up and stretched with Side Straddle Hops, Good Mornings,  Frankenstein’s, and Willy Mays Hays. 

The Workout: PAX tackled a few exercises named after Hollywood classics.

  • First – The Imperial March: Imperial walkers, performed while marching in a circle for the duration of the John Williams classic ‘The Imperial March (Darth Vader’s Theme)”. PAX complained about how long the song was, but not loudly enough to get relief from the Q.
  • Second – Catch Me If You Can: PAX partnered up for a race of sorts. At the sound of ‘GO’, partner one performed five burpees. While partner one performed burpees, partner two attempted to flee as quickly as possible while running backwards. Upon completing the required burpees, partner one sprinted to catch their fleeing partner. Flapjack. Repeato while replacing Burpees with 10 diamond merkins.
  • Third – Field of Dreams: PAX counted off by four, then split to each of the 4 designated ‘bases’. At the sound of ‘GO’, Home plate performed 10 burpees, 1st performed AMRAP merkins; 2nd held a plank; 3rd AMRAP Squats. When homeplate completed the required burpees, they raced down the baseline to first, starting the chain of all stations rotating as they were tagged out. Repeato until all PAX performed burpees. 
  • Round 2 of Catch Me If You Can
  • Round 2 of Field of Dreams, replacing burpees with dips, merkins with derkins, planks with LBCs, squats with Sumo squats
  • Round 3 of Catch Me If You Can – At this point, it became a challenge among PAX to travel further than their partner did. @U.T.I. attempted to gain extra distance on @wildturkey through the use of evasive maneuvers. @wildturkey elected to instead take a shortcut to put a stop to @U.T.I.’s shenanigan’s. 
  • Round 3 of Field of dreams, replacing dips with burpees, derkins with Erkins, LBCs with low-slow-flutter, Sumo Squats with preachers chair.

Ended with a game called Rock Paper Scissors. each PAX measured how many overhead claps they could perform in 20 seconds. They then partnered up to compete in an effort to see who could reach their predetermined number of claps first. In the event of a tie, RPS was played to determine the winner.  After four rounds it was determined that @bestinshow was truly the best-in-show and could have a viable career as a bird if he desired. 

Ended with COT where Q provided doughnut holes for all PAX in celebration of 34 trips around the sun. Nothing makes you want doughnuts like sweaty cardio on a humid morning. 

Mary: None

Announcements: None

Prayer: Davis’s (@davisteitelbaumF3;3Alarm) recovery, @BobbyBoucher’s 2.0 Walt (F3 Bolt) recovery from breathing difficulties yesterday, @Kosher’s mother-in-law recovery from breast cancer. 

Last Day 75Hard

/in /by

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.

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2 Pet Rocks Per PAX

/in /by

FNGs: Nada

Warm Up:

  • Mozy to Rocks and pick 2 hand-sized rocks each. 
  • Mozy to Ivan lot
  • Good Mornings
  • Windmills
  • Franks
  • SSH
  • Goofballs

The Workout:

  • Mozy to THE PIT and on the way hold rocks up, to the side, and out front while running.
  • That Hill!? – Drop rocks and Partner up.  AMRAP WW2s while the other guy crawls up the hill completes 10 Star Jumps.  Switch.  Continue until each PAX has crawled/walked/run up the hill.
  • Everyone runs up the hill – Rock work up top mixed with dips and derkins
  • Pickup Rocks and Mozy to pavilion passing R4TJ PAX on the way.  march up and down the picnic tables 2x.
  • Grab 1 bench each and perform 10x split squats per leg, 2x
  • Mozy to amphitheater for 20 box jumps
  • Mozy to rock pile and say goodbye to our rock friends. 

Mary:

  • Homer 2 Marge
  • Poop Eaters
  • Freddy Mercs
  • Low slow flutters
  • Pigeon Pose each leg

Announcements:

  • Garbage pickup with Breach this weekend.
  • Reach out to PAX and check in if you havent seen them. 

T-Claps (Recognition):

Great to see Boss Hog out in the gloom! 

Prayer: Injured PAX

0.0 miles

/in /by

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!

Broken strap on

/in /by

FNGs: No

Warm Up: The usual

The Workout: 7’s on the hill, squats & star jumps.  Then PAX grabbed coupons, headed to the parking lot and set up Six stations: merkin, lbc, dips, curls, lbc, shoulder press.  

6 PAX exercised while 7th pax was the timer – pulling Quadzilla from a predetermined start line, to a predetermined turnaround (approx 30 yards), and finish at the start line.  3 full rounds were completed by each PAX.  Fun times

Mary:  side hip raise, then some others that ive forgotten

Announcements:

T-Claps (Recognition):

Prayer:

Ultimate Frisbee 5 vs 6

/in /by

FNGs None

warmups:  ssh, Frankensteins, daisy pickers, OYO

great match-ups, lots of extra running on the pitch.  Mis-marked end zones – (I blame Gump not supervising me).  Surprisingly the team of five played pretty well considering they were out numbered and had an a old fat guy trying to keep up with the young guns.  Dropped passes resulted in burpees, merkins, monkey-humpers, star jumps, etc  TDs resulted in merkins, LBCs, SSHs, etc.

no injuries reported.  Hope to see more PAX under the lights after up-coming marathons

announcements:  Breach at the boathouse later this week – see slack for details

prayers:  positive marriage update with Wham-O & his M – (awesome!). Lean on the pax who have been married 20, 25, 30 yrs.  We have all had our ups and downs in our marriages. We may not know the answers but we can give a good listen and possibly share/learn from our experiences.

Thank you Breach for taking us out.
2nd F at Paneras.

 

honored to lead. – Dauber

Round and round we go

/in /by

FNGs: none

Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.

The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.

Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.

Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.

Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.

Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.

Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.

Mary: LBCs, low slow flutter, plank hold, lower body stretches.

Announcements: Check out the 3-alarm run on Tuesday nights!

T-Claps (Recognition): none

Prayer: Injured and sick

Star Wars is Not Superman

/in /by

YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout

EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy

FNGs: Nopes.

Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.

The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!

Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.

Mary: Plenty of it during!

Announcements:

T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.

Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!