Tag Archive for: Foghorn

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
½ 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

Sometimes Randomness Works

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FNGs: None
Warm Up: Downtown Train warm-up lap, 5 burpees oyo, Fazio arm circles (forward/backward), overhead claps, seal claps, Michael Phelps

The Workout: YHC had a plan in mind for the workout, but at some point during Dora decided to scrap the plan and go off the cuff. It was somewhat random, but worked this time.

Pax moseyed to rockpile. Each grabbed rock and proceeded to sidewalk adjacent parking lot. Got in pairs for Dora. Exercises for Dora were overhead press (100), tricep extensions (200), curls for the girls (300). While Pax#1 was doing exercise, Pax #2 ran to bottom of hill (forward), then back-up backwards, rock in hand. After everyone finished, held plank for group 10 count.

Moseyed over to parking garage. Pax stayed in groups which split to opposite ends. Did leap frog burpees to meet partner somewhere in the middle for paddy cake merkins and leap from burpee back to starting location. Pax then grabbed some wall space for various exercises….peoples chair x 3 (group 10 count each round), irkins x 2 (25 reps each), step-ups x 1 (25 each leg), balls to the wall x 1 (group 10 count).

Mary: Pax circled for Mary and each called their favorite Mary exercise which included LBCs, plank (group 10 count), Homer-to-Marge, American hammers, dying cockroach, Freddy Mercury, and…

Announcements: Still need some volunteers for Meg’s Smile Charity Auction event next Saturday and golf tournament on Monday. See Wiggly and Slide Rule for details.

T-Claps (Recognition): Slide Rule and Sub (and coming down from Carpex this morning) for ECEC; Slide Rule wearing breathtaker.

Prayer: Crablegs, 30 seconds of silence for anyone needing prayer.

Thanks for the hardwork this morning men!

 

Young Grasshopper

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FNGs: Adam is a 21 year old Ohio State Buckeyes fan who works in the field of oncology and enjoys martial arts and long walks on the beach – Welcome “Grasshopper”

9 HIMs showed up this morning at GP.  Pikachu posted barefoot having doubled down.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Moroccan Night Clubs

The Workout

Mosey to the wall of pain

3 sets of 45 ct wall sits (Al Gore, Moroccan and Prisoner style). Pikachu forgot how to count to 5 again and Doc was up to his antics with his unconventional methods as well. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets). YHC suggested large but not XL rocks however 90% of the PAX chose not to listen and selected boulders.  YHC had to ask the PAX what XL rocks look like if these are just large.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (they don’t count if the rock doesn’t touch the ground)

Move it up to the parking lot for 4 sets Rock Press; 3 sets of 10 Extended Rock Windshield Wipers

Partner up for 4 sets Rock Planks & Rock Crab Planks.  One partner planks while the other lunge walks/Frankensteins to the speed bump and back.

Return the Rocks and circle up at flag

Aik’n Abs

  • 20 LBCs
  • 10 3 ct Pickle Pounder
  • 10 WWIs
  • 20 H2Ms (10 standard, 5 single leg)

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 15 Plank Jacks

Aik’n Legs

  • 10 – 3 ct High Knees
  • 10 – 3 ct Split Jacks

Split Jacks pushed young Grasshopper over the edge and he had to take some time to recover during COT. 

Announcements:  Megan Smiles Charity Event still needs volunteers (July 20th & 22nd).  Greenville’s Sasquatch CSAUP end of July

Prayer Requests:  Pumpkin and his family of 7 are flying to the land of weed (Coloroado) for a 2 week workcation.  3rd Cousin’s Father-in-law passed away at the young age of 63. Prayers for Double D and his family as his father passed away this week. Forceps house is back on the market as contract fell through.

YHC took us out.

Shoulder Roast

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PAX of 13 came out to Purple Cobra this morning to get a little roasting of the shoulders. 4 For EC, but everyone got a little stronger this morning. Good work men!

Warm Up: 20 counts in cadence: Side straddle hops, impearl walkers, monkey humpers, plank jacks

The Workout: Indian run behind HT to the wall. Group 1 on the wall, group 2 on the ground for rotating exercises of 20 count each. People’s chair/Merkins, Balls to the wall/LBC, Australian mountain climbers/Shoulder taps. Rinse and repeat 4 rounds

Indian run to the hill between plazas. Group 1 burpees, group 2 Bear Crawl to the stop sign and run back. Rinse and repeat 2 rounds

Mary: Some stuff on the ground that hurt, have a nice day!!

Announcements: Meg’s Smile donations. Bring out the FNG’s

Prayer: Healing for the son for UTI’s friend who is currently in the hospital. Straight Cash and family.

Groundpounder- Whats the Deal

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Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

At the car wash

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 Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!! 

Warm Up:

Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers

The Workout:

(Mosey to the loading dock/dumpsters)

-2groups (20 count in cadence and rotating exercises)

Wall sits / Peter Parker’s

Balls to the wall / American hammers

(Guard rail by the car wash)

3 sets Merkins 10, Dips 10, Derkins 10

(Parking lot good will)

-Accountability partners

 1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back

1 partner LBCs

 Total of 21 Burpee’s

Mary:

Low slow flutter, Freddy Mercury,  ridiculous boat canoes, Homer to Marge

Announcements:

Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.

Prayer:

Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.

Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie