SEVEN is your lucky number
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!
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Studio 54 at the Nest
FNGs: None
Warm Up: Mosey around the parking lot. Circled up for: 10 sir Fazios (F/R), 10 O/H claps; 10 seal claps, 10 imperial walkers, 10 HB; 10 Don Quixotes, 10 Daisy Pickers and then 54 SSH in cadence. That’s a boat load of jumping jacks.
The Workout: Mosey to brick wall at end of parking lot. Each PAX did a 10C of seated chair. Side step L-R halfway down parking lot. 10 merkins. Side step back to wall R-L. More group count people chair. Jog backwards to halfway parking lot. 10 merkins. Jog back to wall. Got to the wall and needed a taller wall for the next exercise. Mosey to brick wall by ball field. BTTW each pax did 10c. I love that some people count faster than others. Mosey to home plate on ball field. Two pax bear crawled to first base than to second base while other two pax bear crawled to third base and met up at second base. From there we all lunged to with third or first base. Bear crawl/alligator walk from first to home or third to home. Got a little sandy. Went to the dug out for 10 dips on the bench. Got to a bleacher for some erkins. BTTW again. Stopped by the bubbler for a refreshing FV water sip and moseyed to the picnic tables in the shelter. Up and over all four picnic tables both feet touching. Rinse and repeat. Tried not hitting our head on the low ceiling. 10 derkins (D is for down – thanks Warbucks) on the picnic table. Mosey to swing set. 10 pull-ups (modified for YHC). Grabbed the sidewalk for alternating prisoner squats and stair climbers 4 sets completed. 54 total reps. Got to love getting old. Mosey to the parking lot for Mary. Grabbed some Pandora.
Mary: lots of stretching, yoga….listened to some Bee Gees and other performers from the 70s who brought their groove at Studio 54. H2M for good measure
Announcements: F3 Picnic; Warbucks last day collecting snacks for staff at hospital in honor of his child.
T-Claps (Recognition): All the PAX raising each other up making us all better
Prayer: Anniversary of Warbucks’ kid in heaven; Gamecock and his in-laws watching their daughter; Kitty Littr and his wife on their journey adopting two kids in Taiwan. Unspoken. YHC led us out. Dauber shared some words of wisdom about the importance of fellowship and giving 100%.
Met up with Fumunga cruising through FV preparing for BRR as we all continued catching up in the parking lot.
Thanks for sharing in my 54th birthday 🎂
Honored and privileged to lead men. – Dauber
Viscous Cycle 6/15/2022
FNGs:None
The Workout:Ride through Holly Springs and to 12 Oaks and back. About 10.5 miles
Announcements:
T-Claps (Recognition): Thanks for joining us Cupid
Prayer:
Hot As Hades Thunder in the Jungle
3 for EC (Breach, Pikachu &Gilette) and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach
John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,
FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins
The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)
Tire
Round 1 Flips
Round 2 Deadlifts
Sandbag
Round 1 Sandbag Burpees
Round 2 Rut Rohs
Dip Station
Round 1 Dips
Round 2 Derkins
Keg
Round 1 Overhead Press
Round 2 Curls
Med Ball
Round 1 American Hammers
Round 2 Dying Cockroaches
Hurdle
Round 1 Back to Front Jumps
Round 2 Side Hops
Weighted Jump Rope
Round 1 Regular jumps
Round 2 Jogging Jumps
Kettle Bell
Round 1 Swings
Round 2 Single Arm Snatch
Barbell
Round 1 RDL
Round 2 Full Power Clean
Mary: A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.
Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th
Closed in Prayer:
Don’t blow your WOD
Warm Up: SSH, good morning, sir Fozzy, spine rotation, windmill, Michael Phelps
The Workout: 6X6, 45 second work/15 second rest
kneeling press, kneeling tricep extension, figure 8, curls, rows, Yoshi
Mary: LBC, crossover crunches
Announcements: June challenge, run the Quay
Prayer: Loved ones of TX shooting victims, grateful for connection and fellowship, remembering our fallen soldiers as we look to Memorial Day
There’s No Running at Red October (oh really?). hold my beer/bourbon.
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.
Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business
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.
Red October – Final Four Edition
FNGs: none
Warm Up: joined Mutiny PAX
The Workout: Lots of kettle exercises include the following:
Upright Rows
Nipplers
Clean and Jerk
Swings
Upright Rows
Crushers
Knee benders
Swings
….bunch of other exercises
Mary: yoga
Announcements: see Slack & FB
T-Claps (Recognition):
Prayer: Go Duke; UNC Sucks.
VC 4/27/22
FNGs: None
Warm Up: OYO
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Dauber led us out
Crazy Ivan 5/6/22 – Popcorn
FNGs: None
Warm Up: Lap around parking lot, SSH, windmills, sir Fazios, hillbillies, imperial walkers, o/h claps, seal claps
The Workout: Each PAX gave a kettlebell exercise including swings, tricep curl, lawnmowers, ground pounders, upright row..15 reps, 10 reps. Lap. Rinse and repeat completing additional kettlebell exercise with 10 reps; Lap. Turkish get-ups, from our six nipplers, slap bells, etc.
Mary: Yoga
Announcements: See Slack/FB. Memorial Day Murph
T-Claps (Recognition):
Prayer: Dauber led us out.