FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move
FNGs: none
Warm Up: Mosey out to Raleigh St and back. Side Straddle Hops, Good Mornings, Imperial Walkers / Hillbillies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs.
The Workout: Moseyed down to the Block on Main and circled up in the underground lot. YHC called out 7s with Australian Pull Ups down under (get it?) and Lunges up top. Next were 11s in the amphitheater. Merkins at the bottom, LBCs at the top. Wrapped things up with a mosey past Pace Yourself back to start.
Mary: 25 WWIIs, 25 Shoulder Taps, 25 Mountain Climbers, 10 American Hammers. Ended with some quick yoga.
Announcements: none today
T-Claps (Recognition): All of the Respect PAX out this morning!
Prayer: Slide Rule’s family, Stubs, 3 Alarm, FedEx’s M’s friend
FNGs: Not Today
Warm Up: Mosey over to the high school and circle up for warmups
The Workout: Stage 1: Make our way to Buckhorn Elementary School and stop periodically for merkins, mountain climbers, squats and star jumps 1×10. Once at Buckhorn we went to the playground in back with walking trail and partnered up for 1 pax to do the merkins while the other ran the loop, switch, then mountain climbers, switch, squats, switch and star jumps.
Stage 2: Ladders on the way back in Honeycut Farm. 4/10 of a mile stretch where we increased pace from half marathon, 10k, 5k and 1 mile. We did 1 set of the 4 excercises from prior to rest. Then mosey back to start and repeat this ladder 3x
Mary: Clockwork Merkins in a roundabout…. instead of holding plank, we ran around the circle as YHC called out the time
Announcements: June Challenge
T-Claps (Recognition): All the guys doing 75 Hard
Prayer: Praise to Boy George for working through a complicated situation with his house closings and finding a solution. “never give up” even in our day to day men. Stubs and the family. Slide Rule – there was a pop in by Pineapple and he mentioned his mom passed on Monday. Reach out to our brother.
YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.
FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills. Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s. Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins. Run to the bottom and do burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats. Run to bottom and do 6 Burpees. Repeat until zero burpees. Pick up 6 on completion. We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge
T-Claps: Breach speaking at Memorial Day Service in Garner. All that F3 has done in YHC’s life.
Prayer: Unspoken.
FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move
It was an honor to lead again, possibly last time before the move. Great work by everyone today.
FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas
FNGs: None
Warm Up: Lead RO and Mutiny PAX mosey to circle area. SSH, Don Quixote, Sir Fazios, Seal Claps, OH Claps
The Workout:
Per pre-blast: Exercises included: Swings, Upright Rows, Tricep Curls, Lawn Mowers, Goblet Squats
5 exercises 5 reps. RUN around CW
5 exercises 10 reps RUN around CW
5 exercises 15 reps RUN around CW
5 exercises 20 reps RUN around Field
5 exercises 25 reps RUN around Field
Two miles completed. had to modify on the last two runs due to time.
Mary: Joined Mutiny PAX for end of COT.
Announcements: June, Memorial Day Murph
T-Claps (Recognition): Boy George sold his house – great help from Banana Seat
Prayer: PAX expecting baby, mother-in-law late stage close to death; PAX moving, Church elder, Unspoken, Marine in basic (last days) – crucible. Thanks for taking us out Fonzie. Almost did not recognize Baby Face Breach too.
Honored to lead and challenge each other not used to running. Those 25 reps were no joke either.
EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.
Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!
Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5) Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.
During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.
The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).
The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.
Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.
Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.
Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.
Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.
EC: Emeril, Yoshi, et al
FNGs: none
Warm Up: Circled up and discussed the route.
The Workout:
16 PAX showed up for the scooter route.
Mary: MIA
Announcements: Check Slack and FB
T-Claps (Recognition): PAX picking up the 6.
Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.
YHC took us out. Thank you for the opportunity to lead.
FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.