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Possum Trot Circuit

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Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up.  Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock.  Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3.  Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats.  Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

This Rock Feels Dirty…and Used…But has nice Cleavage

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Start this off by welcoming back Bloodsport after a long recovery from a surgery!  Way to get after it this morning!

Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot

The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.

Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)

  • shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
  • Goblet Squats & Merkins x 20 each (drop rocks + rotate)
  • 3 Position calf raises (drop rock and rotate) x 20 each
  • Rinsed and repeated dropping the replicates to 10 except for the calf raises.

PAX spread out for some 1776

1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees.  Held plank for 6.  Repeated 4x

recovery jog down to the bottom of the lot for ab doracides.

  • Freddy Mercury x 100
  • American Hammer x 200
  • Flutter kicks x 300

Mary:

PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.

Announcements:

Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.

Prayer:

Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.

Five & Dime, a trip back in time

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YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.

Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.

The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.

Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.

Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.

Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.

Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.

Gump’s Vacation is Over, So is Summer?

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We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.

Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.

The Workout:

  • Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins,  Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
  • Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
  • Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat

Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.

Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday

Prayer: Lots of PAX injuries

Ground Pounder in the rain

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6 PAX came out for GP (5 of which doubled down after U-Turn).

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.

The Workout

Rock Shock

Mosey to playground and circle up – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers

Aik’n Station:  partner up and rotate stations

  • Aik’n Legs –   15’s Box Jumps, Lunges, Split Jacks, High Knees
  • Aik’n Arms –  15’s Dips, Derkins, Erkins, Shoulder tap Merkins
  • Aik’n Belly –   15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

15 count Rock Planks

  • 3 sets: Standard Rock Planks
  • 3 sets: Crab Planks

One partner planks while the other does Squats, SSH and LBCs

Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,

Prayer Requests:  Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.

U-Turn sponsored by Shoes & Brews

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Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.

Nice run with turn backs

Prayers for Bufors, those injured a d recovering Draper, Doible D, 187

Plan for more stretching next week and some organized training and scout runs

 

Patriot Games

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33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp,  Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Humid humid feels like rain

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8 pax got sweaty in the humidity at U-Turn. Nice run. Deadbolt is a NRFC (nice relatively firm commit) for sunrise tomorrow. A nice breeze just blew through ahhhh.

Annoincements: 4th of July Convergence at Disney. Mumble chatter of a 2nd F at M4L after. UTI doing sprint Tri at Harris Lake on the 14th. Go cheer him on.

Prayers: Be safe

Parking lot Heavy Weights

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16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.

Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC

The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.

Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.

Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.

Name-o-rama

Prayer requests:  Crablegs to have continued strength

COT:  YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.

Fuquay Frisbee Challenge

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We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.

Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.

The Workout:  We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!

Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.

Announcements: July 4th Convergence, A Yoga AO starting up mid July

Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs