FNGs: None
Warm Up: None
The Workout: It was more of a run
https://connect.garmin.com/modern/course/240558537
Mary: None
Announcements: Xmas Party
T-Claps (Recognition):
A reminder to tell someone important to you how important they are.
Prayer: We prayed for recent stroke victims and their recoveries.
Warm Up: Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go
The Workout: This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area. The thang was this:
A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats. Then the main event was 3 stations, positioned around the community center building: Merkins, Dips, Carolina Dry Docks. We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato.
Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds. The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each.
Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.
T-Claps (Recognition): The pre-workout message was a reminder of GRATITUDE. Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”. Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.
Prayer: Nemo driving to Ohio with his son for a big time swim competition
FNGs: None
Warm Up: SSH, Arm Circles, Some Clapping
The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.
Tabata style workout, 45on/15off, AMRAP all exericises:
2 rounds:
15 merkins after each round
PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers
2 rounds:
15 merkins after each round
Second round of group american hammers
1 round:
15 merkins
Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.
FNGs: None
Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”
The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.
The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.
Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.
I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.
@Finkle was missed for our travels.
First of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.
FNGs: None
Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC
Mosey to rock pile – Pax pick up two small rocks
3 sets of each rotating around circle
Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC
Dora: Partner up
100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back
Plank Hold till all teams are done.
Patty Cake Planks to 25 IC
Big Boy Sits ups to 25 IC
Mosey to playground.
Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25
Mosey to tennis court to meet up with Crazy Ivan crew
Banana Seat led us through some Ab exercises which included American Hammers
Announcements: Run for Quay +2nd F and Sprint Tri on Saturday
Prayer: Banana Seat led us in prayer
FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
FNGs: Nope
Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps
Moseyed to far end of parking deck.
The Workout:
A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.
After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.
Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.
Mosey back to flag.
Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.
Announcements: Davis (3-Alarm) birthday coming up
T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.
Prayer: Boucher’s friend John who lost his dad to cancer
YHC took us out.
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!
FNGs: No
Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks
The Workout: Of Course!
Mary: Yup
Announcements: Not really
T-Claps (Recognition): Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P. Also thanks for the Q support today!!!
Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers
FNGs: N/A
Warm Up:
– Sir Fazio Arm Circles
– Imperial Walkers
– Hill Billies
– Mtn Climbers
– Good Mornings
The Workout:
11’s on the half-pipe
– Mtn. Climbers
– Air squats
Grabbed  coupon‘s (x15)
– chest press
– skull crusher
– LBC’s
– Coupon jumps
Mary: 🍿
Announcements:
🧨Travis Manion Foundation F3 all AO’s shutdown workout coming up – check slack for details from Breach🧨