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Earn that Bacon

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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!

 

Foxtrot Uniform Ian – Crazy Ivan was Insane

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FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter.  SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout:  15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB.  Exercises included:  goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary:  yoga and stretching
Announcements:  Storm preparation
T-Claps (Recognition):  Fram for EC in this horrible weather
Prayer:  FL…discussed and reflected on our week; how was it?  How can we improve?

Honored to lead.  -Dauber

 

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

Four Corner Rocks and a Hill

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It was a sticky morning today as YHC pulled in to the cheese grateiest parking lot in all of South Wake, if not North Carolina.  Fumunga was spotted finishing up EC on the drive in and that would be it for total number of participants this morning.  Some loose plans had been made for the beat down but some modifications were necessary with only two HIM.

FNGs:

Nope

Warm Up:

SSH x20 IC

Daisy Pickers x10 IC

SFAC x10 IC forward and reverse

Frankenstein x10 IC

Imperial Walker x10 IC

The Workout:

Mosey to the back corner of the loop around the tennis courts to pick up travel sized rocks.  Fumunga had grabbed a larger rock and as I went to go put mine back in favor of a bigger one he pointed out how thin his was.  30 seconds later he said “Wow, that really is a little rock” so back to the rock pile I went.

The plan was to take our rocks with us around the four corners of the loop, working different muscle groups at each and finding fun ways to travel between the corners.  First up was arms and chest.

Two sets of:

Curls for the girls x10 IC

Tris for the guys x10 IC

Chest press x10 IC

Skull crushers x10 IC

After those two sets we John Cusack’d to the next corner where shoulders and back were the focus.  Again, two sets of:

Shoulder press x10 IC

Bus drivers x10 IC

Dead lifts x10 IC

Torso rotations x10 IC

After this we took our rocks to be even with the pergola by the tennis court and then set them down to do a bear crawl rock push to the end of the parking lot and the base of the hill.  We set the rocks aside for the time being to do a bit of work on the hill.  The plan was simple and, in similar fashion to the rest, consisted of two sets.

Burpee at the bottom

Sprint up the hill

Dirkins x10

Burpee at the bottom

Sprint up the hill

Irkins x10

After this we reclaimed our rocks and lunge walked to the next corner.  Time for legs.  Two sets:

Goblet squats x10

Willie Mays Hayes x10 IC

Good Mornings x10 IC

The form of travel this time was a slow backwards mosey with our rocks.  At this point time was running short so we modified a bit.  At the first corner we only did one set and excluded the skull crushers.  At the second corner we put the dead lifts in between the shoulder press and bus drivers.  We were out of time at this point so we went in to ….

Mary:

Mostly all of these were done with our rocks

American Hammer x10 IC

LBC x10 IC

Reverse LBC while holding rocks up x10 IC

Homer to Marge x10 IC

Bridge hold x10

Sleeping Hillbillies x10 IC each side (no rock)

Announcements:

South Wake family picnic at Harris Lake Park this Saturday

Prayer:

YHC and Fumunga both traveling in the next few days

Fumunga’s family as they deal with tension with his brother-in-law and the rest of the family

 

It’s hot and gross out there boys so please be safe.  Check Slack for a post from John Deere regarding temperature + dew point.  Also remember to be drinking lots of water.  This humidity is harder on our bodies than you think so slow it down and be safe.  And as always, an honor to lead.

 

010000

We will rebuild!

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FNGs: Gator
Warm Up: SSH, Frankensteins
The Workout: Had a great mosey around Fuquay-Varina today. 7 PAX strong including one FNG (Gator). The storm last night left branches everywhere, especially on the Greenway. Fumunga assured us that we would rebuild! The six was picked up along the way and a lot of great mumble chatter was made.
Announcements: July 5th volunteers needed, F3 Family Picnic coming up.
T-Claps (Recognition): Gator for coming out to his first F3 workout/run.
Prayer: Stubs

How to get schweaty in under a mile.

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FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!

Penis and Balls

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It’s the first day of winter.  You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now.  Numbers wain during the cold months but these are the months that make the warm months easier.  Get out there and do something, no matter what the weather.

FNGs: None

Warm Up:

SSH x20 IC

Sir Fazio Arm circles x10 IC forward and reverse

Seal Claps x10 IC

Overhead claps x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed to the pavilion for our first set of exercises when the title of this backblast was found.  Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive.  There was also purple chalk writings on the floor with stars and sparkles.  YHC paid no attention to it as he assumed that some little girls were just playing the day before.  It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations.  Never would have guessed that was what it was.

We started with an LBC circuit pyramid.  We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs.  We did 5, then 10, then 15, then 10, then back down to 5.  It was a total of 180 LBCs of one kind or another.

After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter.  This worked out better in my head than in practice but it was still “fun”.  The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up.  We’d then do 2 irkins.  So on and so forth until we hit 5 and then we started at 1 again.  When we hit the middle of the wall where the steps were we went back the other way.  We completed a full round of irkins.

Dirkins didn’t go so well.  We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down.  We then went in to dips with crab walks.  Once we reached the end of the wall we made our way back to the pavilion.

Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups.  Then it was down to the baseball field.  At the backstop we all held People’s Chair while someone ran the bases.  After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between.  Then it was back to the flag for…

Mary:

Rocky Balboa x15 IC (I think?  There was so much mumble chatter that I just kept going to see if anyone would pay attention.  Eventually someone started counting again and they picked it up at 13 and I stopped at 15.  I think we did more but no one was counting.)

Homer to Marge x15 IC

Chill cut plank hold -> Standard plank hold -> Chill cut plank hold

Pickle pounders x10 IC

Freddie Mercury x10 IC

Hello Dolly x10 IC

Announcements:

Baby it’s cold outside

T-Claps (Recognition):

POTS t-claps to Warbucks for helping him through last week.

Prayer:

Sprinkler’s family.  His mother is in the hospital and several members of his family have COVID.

Warbucks’ new job opportunity.  You got this brother!

Fumunga’s boss’ family and whatever crud they’re dealing with

Farva’s wife’s job hunt

Fumunga and his wife and their baby going through sleep progression.  If you know then you know and you know.

I still feel like I’m forgetting something.  There were a lot of prayer requests this morning.  Continue to remember those who don’t always have good memories or fun times during the holidays.  And make sure to reach out to friends you might not have talked to in a while.

 

010000

Was It Strawberry?

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Beautiful morning with perfect weather.  I ran from home to Tiger Blood and arrived to see the Pax ready to go.  Some chatter for a couple minutes and off we went.

PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu

FNGs: Zilch

Warm Up:

  • Mosey to track
  • SSH – 25 IC
  • Stationary Lunge Twists
  • Alternating Curtsy Lunges
  •  Leg Swings
  • 0.5 mile jog with 10s stride

The Workout:

Pretty straightforward.  5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery

I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey.  Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry.  Hence the title.

Mary: No core.  Stretching

Announcements:

  • Hilltop-Needmore CSAUP

T-Claps (Recognition):

  • Boy George with a strong effort while still recovering from Barkley’s Fall Classic

Prayer:

  • Fumunga’s neighbor recovering from stroke (no brain damage but some paralysis)
  • Lipstick’s wife’s pregnancy (dealing with not being able to sleep well)
  • Pickachu’s church member passing to Covid

3 Years of Warbucks

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EC: Abe, Full House, Abe
FNGs: Nope
Warm Up:
Lap around soccer field. Circled up for SSH, daisy pickers, Moroccan night clubs, mountain climbers, merkins

The Workout:
Pearls on a string – indian run between stops

stop 1 – Rock Pile
Rock exercises x20 – Curls, Overhead press, Rut rows
bear crawl and push rock across lot
rock exercises x20 – Curls, Overhead press, Rut rows
Cusack rock back to pile

stop 2 – Rickety Fence
irkins and underdogs 2×10

stop 3 – Amphitheatre
step ups 2×20 and dips 2×15

stop 4 – Upper lot passed Ivan
brokeback derkins when patterns met – 4 rounds of 5 derkins

Indian run back to flag for Mary

Mary:
Catalina wine mixers, low slooooow flutter, american hammers, homer to marge, pickle pounders, and some stretching

Announcements:
Safety – getting darker, wear lights/be visible, run on the left side of the road, watch out for cars as they likely don’t see you.

T-Claps (Recognition):
The toilet in the women’s bathroom. Strong work from what I hear.

Prayer:
Carter, Cupid’s co-worker, Fumunga’s neighbor, Lady at Target.
YHC took us out.

4(600+200+400+200+300+200+200+200+100+200)

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FNGs: None
Warm Up: 400 and some A skips, leg swings, tiger claws
The Workout: at Tempo pace
Mary: Stretching
Announcements: Read slack
T-Claps (Recognition):
Prayer: Carter, Fumunga’s neighbor