Tag Archive for: Fumunga

6 Rocks of Christmas

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FNGs: None

Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles

The Workout:

Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds  

30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗

Mary:

American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches

Announcements: F3 Party, Snuggly 5k, Q-Sheet signups  

T-Claps (Recognition): for the PAXs pushing through the workout

Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search

AGS 8-12-2023

Tequila Sunrise – Ham Returns to the Table

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0600 a car flies in on two wheels! BAM! Whodat? Ham! After catching up and quick fist pumps, we took off towards the hills of downtown Fuquay.

Judd to 401/Main Street, down past the springs and up the hill. Established the flag pole of the Two Flags over Fuquay route.

Fumunga ran circles around us doing thresholds or some kind of interval–at a blazing pace. And that was after running EC from his house. The rest of us caught up on families, work-life balance, and other stuff. Later, Ham told me what it was like to grow up in Kenya, where “EVERYBODY runs.”

In the end, we covered nearly six miles, neary 300 feet elevation gain, and drew a nice picture on Strava. Warbucks joined us for COT after rucking.

Prayers to Fumunga’s father in law, who’s having medical issues.

Humbled

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FNGs: Wonder Kid

Warm Up: Mosey to get rocks, side shuttle hop, shoulder warmups

The Workout: inspired by Toney Horton’s P90X Chest, Shoulders, and Triceps workout modified to include our trusty rocks.

The PAX humbled themselves with all the various merkins and rock work to crush the chest and shoulders. 

Mary: Yoga to relieve the stress out on the muscles  led by Fram  

Announcements: F3 picnic

T-Claps (Recognition): to Olaf for making his tour around the east coast and visiting F3 AOs along the way.

Prayer: Injured PAXs, Rubix’s family struggling with mental illness, Fumunga’s nephew struggling with decisions that he has made. 

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🇺🇸 Memorial Day Murph 🇺🇸

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FNGs: N/A

Warm Up:  I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s




U-Turn 5-13-2023

Respect The 1st F

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Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

VC has the Cutest PAX

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FNGs: None

Warm-up:  OYO

Workout: just over 7.5 miles around Holly Springs (see map)

Shoutout:  Fumunga (The incredible bike setup) and his daughter (hanging on for her life wearing a smile)

Prayers:  YHC led us out

Honored to lead. -Dauber

 

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.

 

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