Tag Archive for: Bleeder

Downtown Train Arrived Before the Cold Spell

/in /by

FNGs: None

Warm Up:  Bleeder, Stickers and YHC for EC.  Then SSH, frankensteins, good mornings, Sir Fazios…probably some more 

The Workout:  Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps. 

Return to the starting point parking lot for standard merkins.  Mosey to the library for Carolina Dry Docks on the sidewalk curb.  Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way:  Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance. 

That’s about it.  Simple but effective mostly upper body workout.  

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

18 PAX in the Wind & Rain playing Ultimate @ Ting

/in /by

FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber

Friday Fun at Cletus – 9.2.22

/in /by

PAX: Kosher, Bleeder, Stickers

FNGs: None

Warm Up:

Good mornings x 10 IC

SSH x 20 IC

Sir Fazio Arm Circles F/R x 10 IC

Seal Claps x 10 IC

Overhead Claps x 10 IC

Imperial Walkers x 15 IC

Frankensteins x 15 IC

The Workout:

THANG 1:

PAX moseyed over to the amphitheater for 2 alternating sets of exercises:

Round 1:

People’s chair x 20 count each PAX

Chillcutt plank hold x 20 count each PAX

Balls to the wall x 20 count each PAX

Round 2:

Heels to heaven x 15 IC

Urkins x 15 IC

Step ups on the lower wall x 15 each leg

Lather, rinse repato…

THANG 2:

PAX moseyed to the rock pile where YHC instructed each PAX to grab two medium-sized rocks. We took these over to the parking lot adjacent to the rock pile and YHC instructed each PAX to put both rocks down at their feet on one end. We would then perform:

Round 1:

5 star jumps on one end

Cusack rock 1 to other end

1o WW2s

Mosey back to other end

5 more star jumps

Cusack rock 2 to other end

10 more WW2s

Round 2:

10 rock squats on one end

Lunge walk cusack rock 1 to the other end

10 American Hammers with rock IC

Mosey back to other end

10 more rock squats

Lunge walk cusack rock 2 to the other end

10 more American Hammers with rock IC

Round 3:

Overhead press x 10 on one end

Cusack rock 1 to other end

LBC IC x 10

Mosey back to other end

Overhead press again x 10 IC

Cusack rock 2 to other end

10 more LBCs IC

Round 4:

Ruh rohs x 10 IC with rock

Cusack rock 1 to other end

Uneven merkins with rock x 10

Mosey back to other end

Ruh rohs x 10 IC with rock

Cusack rock 2 to other end

Uneven merkins with rock with other arm x 10

PAX returned rocks, then in honor of Abe, we bear crawled from the rock pile to the bridge by the picnic shelter. PAX then moseyed to the tennis court for Mary.

Mary:

Popcorn mary by the PAX consisted of:

Homer to Marge

Boat Canoe

Heel Taps

Low Slow Flutter

Box Cutters

Pickle Pounders

Announcements:

2.0 workout tomorrow – Fumunga on the Q. BRR next weekend.

T-Claps (Recognition):

T-claps to Bleeder for making yet another EC Sonic run.

Prayer:

Prayers for all kids returning to school, parents, teachers. YHC took us out.

F3 Field Day

/in /by

11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

Is it still supposed to burn after 5 years?

/in , /by

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

/in , /by

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.

BLIMPS cut short

/in /by

4 PAX at TBD. One notable fartsack from Kosher and one tardy but glad to see Stubs back out.

Warm up down at shelter
Good mornings
SSH
Daisy pickers
Imperial squat walkers
Michael Phelps

Hindenburg BLIMPS
Laps around track at soccer fields stopping at 4 corners for exercises
Burpees x10 each corner
Lunges x20 each
Imperial walkers x30 each
Merkins x40 each
Due to time we went to the parking lot to finish up.
Plank jacks x50 each (2 sets)
Squats x60 each (2 sets)

Mary
Boat canoes x10

Praises for Stubs return. Great push today. YHC’s fault on distance between exercises which caused us to come up short. Maybe we can repeat it sometime soon.

BS Out!

All Aboard the Warbucks Express

/in /by

FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

Cletus – Spontaneous Q
/in , /by

EC: LED, Woody, Yogurt. Arrived at 5 am fully expecting to see Breach and his truck full of toys. Oh, he’ll be here for the main event. His pre-blast indicated he was ready to go and bringing coupons. Surely he’ll be here for he main event! OK, 5:30 rolls around–no Breach! I love Q-ing at Cletus, so here goes?
Warm Up: Mosey to top of Ivan lot. Circle up for 50 SSHs, series of arm circles (front, back, seal claps, overhead, chinooks). Gillette rolled in just a minute late, so we all did five burpees OYO. Thanks Gillette, I like burpees.

The Workout: Mosey to amphitheater and the ledge. Lined up for derkins in an Indian Run formation. That is, everybody plank up in derkin position, tight to one end. The phrase “tighten up” triggered the human jukebox–Arthur Fonzarelli (Fonzie) to sing “Tighten Up” by Archie Bell and the Drells–nice! The “Indian” does five merkins, calling them out. Then, runs to head of the line. Cycle through til each PAX had done three rounds. Additional round including step ups and dips. This took a while.

OK, let’s do the same formation, but with balls to the wall (BTW) and preacher’s chair. We went all the way around the back wall of the amphitheater twice. This took a while. But, on the second round of BTW, the wall shifted and we stopped that exercise.

Mosey to the playground. Time for a mini-Murph. Partner up for accountability. Partners do five pullups together, then do 15 merkins together. Next, partners for five pullups together, then do 20 squats together. We continued for as many rounds as possible until 6 minutes before end of workout.

Mosey to pickleball courts with radar guns for Mary

Mary: Popcorn Mary
Announcements: F3 picnic; Expect to see Dr. Ryan next Friday (6/24/22), a Spartan racer that Cupid, Gillette, and I head-locked. Woody rolled by and said, “Never not head-locking”!
Prayer: Stubs and family, 3-Alarm full recovery

AGS Goes Fast!

/in , /by

FNGs: none
Warm Up: SSH, Frankensteins, Squats
The Workout: Nice and easy 5 mile run down the Greenway, along Bass Lake and back through downtown. The six was picked up and a really solid effort was made by all present. YHC ended up with an 8:52 pace. Faster than I planned, but the weather was right and I was feeling it.
Mary: Very quick stretching before closing things out.
Announcements: Three Alarm run on Tuesdays, Beer Den on Thursdays, July 5th volunteers, South Wake family picnic on July 30th.
T-Claps (Recognition): Sunshine (and the rest of the 75 Hard crew) for their continued commitment. All that hard work is definitely showing.
Prayer: Stubs.