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I thought we were working our abs?

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Thirteen men showed up for some ab work at Purple Cobra. Thanks for the strong effort!

EC: Dawgpound, Maybelline, Warbucks, Shamwow, Emeril, Dumbo, UTI, Redenbacher

Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.

The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.

Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.

Mosey back to start for Mary.

Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25

Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12

T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril,  Dawgound, Sham Wow, Warbucks, Dumbo)!

Prayer: Injured PAX

13 at Purple Cobra for a long minute of exercises

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FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

HOLD IT!

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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

Hit the pavement.

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Nine PAX for muggy Purple Cobra. It was YHC’s first Q at this AO. Thanks for the strong effort, men.

FNGs: None

Warm Up: Lap around building, daisy pickers, windmills, 5 burpees (OYO), Fazio arm circles forward/backwards, 5 burpess (OYO).

The Workout:

Divided into three groups. Each round group rotated between three exercises.

Round 1: Lap around building, Lunge Walks, LBCs

Round 2: Lap around building, bear crawl, plank jacks

Round 3: Lap around building, leap frog burpees, American hammers

Round 4: Lap around building, backwards sprints, dying cockroaches

Mary: Missed her
Announcements: Middle Creek Elementary work group, see Slack and Facebook
T-Claps (Recognition): Iceman taking military physical exam this week!
Prayer: Full House’s wife’s uncle, YHCs friend’s kid in hospital

No Beauties but there was a Beast at Disney

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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!

Land mine at Downtown Train

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FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

Rocks and Donkeys

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13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!

EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks

FNGs: Not this time

Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC

The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.

Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)

After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.

Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.

Mary:
She wasn’t here, but we found Dolly and Marge.

6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10

Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!

T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.

Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax

YHC took us out.

The Unnecessary Tour

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It was an unusually cool morning at Disney this morning, which probably had PAX snuggling in tight in the fartsack to stay warm instead of posting in the gloom. YHC decided to celebrate his 1 year with F3 with a Q at Disney as it is the best AO (at least until Purple Cobra launched) and happiest place on earth. I took PAX on a journey of Disney recounting some of the most memorable workouts from my 1st few weeks that made me realize just how much I needed F3. Looking back, this was a pretty crappy (difficult) 1st couple weeks of workouts. Thanks guys! I started coming to get in better shape and definitely accomplished that. I’m in the best shape I’ve ever been in, but F3 is #morethanaworkout. The 2nd F (fellowship) is what has kept me coming back out and has really cemented how special this group is. Now enough of the sappy stuff. We had 3 for EC, and 6 for the Main Event. It was an honor to lead this morning!

EC: Axe, Pablo, Warbucks

FNGs: Nope

Warm Up:
Mosey to the big lot and circled up for SSH x20, Windmill x10, Moroccan Night Club x10

The Workout:
Thang 1:
This one was inspired by a Nemo Q my 2nd week at F3. This one sucked and I wanted to bring this one back. To get a full sense of this workout, the temperatures needed to be about 10 degrees warmer, but I’m sure the Pax got the idea.

Mosey around big lot, stopping 6 times around the lot for:
Stop 1: 12 merkin
Stop 2: 12 jump squat
Stop 3: 12 WWII
Stop 4: 12 shoulder taps
Stop 5: 12 mountain climbers
Stop 6: 12 pickle pounders

Not sure why 12 was the number for Nemo that day, but I went with it. Pablo asked if it was for 12 months (1 year for those numerically challenged) and of course I agreed. So 12’s were the number of the day today. 12 is also a very hard number to call cadence for and YHC goofed this up quite a few times, but the PAX were more than willing to provide correction.

PAX then lined up at the end of the lot for suicides. Sprint to 1st island, do exercise x12, mosey back to start, sprint to 2nd island, do x12 of 2nd exercise
 You get the picture. Exercises were the same as above. Squat hold for the 6, a 10 count, and we were off to our 2nd stop, The Abyss. Quiver was very adamant that he didn’t need a tour, so off we went.

Thang 2:
This one was loosely inspired by a UTI Q the following week at F3 and many other abyss workouts since. As the new guy I had no idea what the abyss was when it was called, but soon realized what the mumblechatter was all about.

This one was simple, but effective. Split into 2 groups to avoid crowding stairs. Group 1 started with 12 LBC’s at the top and Group 2 ran to the bottom of the abyss for 10 merkins. This was repeated for 3 rounds (except Axe who got 4). LBC’s for the 6 and we were off to the half pipe.

Thang 3:
This one was inspired by a Double D beadown on my first trip to Possum Trot, the day before UTI’s beatdown noted previously. 11’s on a hill suck.

Pax started on the back side of the half pipe for some 7’s (due to time) with star jumps at the top and burpees at the bottom. I forgot about bear crawling up the hill, but there’s always next time. Early finishers did 7 star jumps and 7 burpees as the 6 finished up.

Thang 3.5:
With Mary not quite ready, we mosey’s over to the shelter by the flag. Partner 1 held BTTW while Partner 2 did 12 box jumps on the playground wall. Each partner got a turn and we circled up by the flag for Mary. This was also part of the aforementioned UTI Q.

Mary:
Homer to Marge x12
YHC asked PAX to call out an exercise. We did:
LSF, boat canoes, Freddy Mercury, Box cutters, and a couple of others I forgot.
Homer to Marge x6 w/ each leg up and x6 regular.

Announcements:
Sasquatch CSAUP this weekend, BRR runs on Saturday throughout the day.

T-Claps (Recognition):
Foghorn for rocking the vest.
Quiver for putting up with my tour.

Prayer:
Quiver’s daughter’s starting school today, Crableg’s ALS tour, unspokens.

YHC took us out.

Still hard a year later…

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PAX of 18 to celebrate YHC 1 year anniversary by revisiting his first F3 workout. One year ago today, Stark made his triumphant return to South Wake with an epic beatdown at Paradise City. YHC was an innocent victim merloting not once, but twice during the workout. An honor Midget likes to remind me of at least weekly, if not more often.

Thanks to all who came out to support me today. More importantly, thanks to the men of South Wake for the support, encouragement and accountability over the last year. Just showing up was one of the best things I’ve ever done. My life has changed because of and continues to be enriched by you HIM. Thanks to you all, especially 187 and Pablo for the headlock.

FNGs: None – its probably for the best.

EC: Cowboy, Lucky Charms, Dawgpound, Warbucks, Maybelline, Aquaman, Axe, Dahmer, Dumbo, WebEx (EC only)

Warm Up:Quick warmup jog
SSH x20, Windmills x10, Imperials Walkers x10, Hillbillies x10
Âœ mile jog with warmps – Good Mornings x10, Windmills x10, Fazio Arm Circles x10, Stretches

The Workout: 6 Cones were set up about 10 yards apart.  YHC instructed the PAX to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3) and partner wheelbarrow (round 4) to each cone and perform the exercise associated with that cone.

B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 20
L – Lunges – Cone 2 x10 – Total = 40
I – Imperial Walkers– Cone 3 x15 – Total = 60
M – Merkins– Cone 4 x20 – Total = 80
P – Plank Jacks– Cone 5 x25 – Total = 100
S – Squats– Cone 6 x30 – Total = 120

Mary: LBC’s x15, Low slow flutter x15, Homer to Marge x30

Prayer: Child injured in Fuquay this weekend. Coal Ash grandmother.

Original workout – https://f3southwake.com/2018/07/23/return-of-stark/
Thanks for the opportunity to lead you HIM. I’ll do better next time!

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt