Posts

Battle Rope, Burpees and Bags (5/30/23)

/in /QIC:
PAX: , , , , ,

FNGs: 1 Scott Oliver (FlipPhone)

Warm Up: 1 lap around Club house, SSH, IW,Hillbillies, Frankenstiens,GM.

The Workout: 6 stations. Battle Rope was the timer. 40 Double hand smash, Bag jump burpees, Rut Rows (120lbs) Curls for Gurls, Lawnmower, Kettlebell swings, RD2 BR SSH 30, Bag toss, Single Snatch KB, Squats 120lbs, Front Raise, X? Rnd 3, BR singles 50, Figure 8’s with 50lbs sandbag, Goblet Squats, Deadlift, Hammer Curls, Triceps.

Mary: Each PAX had 10 Battle Rope Burpees while we called out Mary Exercises. 

Announcements: Run Quay, Brute CSAUP

T-Claps (Recognition): Flipphone for coming out! 

Prayer: Banana Seat M’s toe, Unspoken. 

image000000

🇺🇸 Memorial Day Murph 🇺🇸

/in /QIC:
PAX: , , , , , , , , , , , , , ,

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




7/7/7 Hidden Gem Jackpot (5/24/23)

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in. 

The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.   

Mary: Yoga at tennis courts 

Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him. 

Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out. 

Merlot at Mutiny

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

TRX time

/in /QIC:
PAX: , , ,

4 Horseman gathered in the yard for some TRX fun and some other station work.

Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins

TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats

Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse

Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins

Mary
Protractor
HAND

Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.

Strong work gents!
BS Out

Sandy Sledge in the Yard

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Two Hombres and some toys

/in /QIC:
PAX: ,

YHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.

0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.

Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)

TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies

Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds

Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds

TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps

Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC

Prayers for Breach traveling tomorrow.

YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.

BS Out!

Earn that Bacon

/1 Comment/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

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!

 

Stormy Mutiny

Stormy Mutiny

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Chicken after dancing puts the fire out

/in /QIC:
PAX: , , , , , , , ,

9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.

Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks

Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.

Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.

Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.

Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R

Indian run back to flag with a pick up the six along the way.

Mary
Each PAX called an exercise.

Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.

Prayers for those having surgery or recovering.

Great time ITG today men! Always an honor.

BS out