Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.
FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts. The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end. Mary: Stretching Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs) T-Claps (Recognition): Prayer: Lipstick’s M.
32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.
Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.
Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.
The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run. Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.
The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.
As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.
T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.  Â
: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Shredderhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngShredder2021-05-31 14:25:272021-05-31 14:32:05Memorial Day Murph Challenge- 2021
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot
Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.
Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Breachhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBreach2021-05-24 06:56:402021-05-25 10:30:32Stone Cold Kung Pow 5/28/21
FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago) Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps… The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises. Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years. Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up… T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.
Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess). Â -Dauber
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-05-18 06:41:542021-05-26 11:03:06Dirty Dozen at Prison Yard Thinking About Stirrups
A quick round of Side Straddle Hop, Good Morning and Daisy Pickers
The Workout:
Both the 3 and 5 mile routes were in play. Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest. Yogurt, Gamecock and Cancun were out for EC.
Really good mumble chatter on the run. 9 PAX logged some miles on a great day for running.
Mary:
None
Announcements:
CSAUP In JOCO
SHP Bed Build and Delivery – Great work Men!
Prayer:
Martini and Yogurt’s Mom – prayers for strength and quick recovery
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Cowboyhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngCowboy2021-05-10 07:27:552021-05-10 07:27:55Week 2 of Tequila Sunrise and The View Didn’t Disappoint
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date:Â 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1)Â L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2)Â Rock work at the rock pile 3)Â Wall work at the amphitheater 4)Â Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout. Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches The Workout:
No Run 4 corners (adapted from @Gamecock yesterday at the Nest) We did stacking merkins, angle grinders, plank jacks, and jack webbs. Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.
F3 Tennis – we had 2 teams of 5 and one ball. Ball could only bounce once unless passed to another teammate and then back over the net. No doubles lanes allowed and the ball had to stay in the two serving squares. We had to do a penalty exercise if the ball was dropped or didn’t make it over the net. @Breach racked up a lot of penalties. Mary: We played F3 tennis till it was time. Announcements: SIHP event coming up. Sign-up genius available. T-Claps (Recognition): Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Finklehttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFinkle2021-04-14 21:17:032021-05-20 07:45:13Tennis at Shady Acres
FNGs: None Warm Up: Mosey around outside of tennis courts. SSH, Frankenstein’s, Good mornings, Daisy Pickers, Imperial Walkers, Hillbillies, SFAC. (all I/C) The Workout: Coupons needed: 1 tire, 2 25lbs weights and 1 frisbee. 1 PAX flipped the tire while remaining PAX did an I/C 25 count exercise. Once count complete a PAX of choice got 1 throw to get the frisbee as close to or in the tire as possible. Group of PAX moseyed and John Cusac’d with the weights to the tire. We counted the number of regular stride steps from the frisbee to the tire and did burpees for the number counted (ex. 5 steps = 5 burpees). We repeated this sequence until all members did the rotation. 2nd time through we cut the I/C down to 15 and per two steps = 1 burpee. Estimated total number of burpees done 100. SLT exercises were a variety. Total number of holes in 1….ZERO. Most steps away from the tire….22. Mary: LBC, Reverse LBC, Full LBC, Home of the March regular/single, Announcements: T-Claps (Recognition): Welcome from Charlotte (Chimay) visiting his parents in F-V./ Prayer: POT’s wife for procedure, Fumunga wife 36 weeks pregnant, unspoken.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Framhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngFram2021-04-12 10:22:052021-04-12 10:22:05New Disc Golf Course at Possum Trot
This was an emergency Q. So I co-Q’d with @Fumunga as he had to leave to check on his M Warm Up: Mosey, SSH, Daisy Pickers, Good Mornings, Imperial Walkers, maybe Hill Billies The Workout: Mosey over to the rock pile John Cusaked over to the playground and we did 4 rounds of colt 45’s, overhead press, tricep extensions, rut rows, 10 pull ups, 10 irkens, and 10 dirkens. By the time we got through this we John Cusaked back to the rock pile and wrapped up the morning. Mary: We did merry go round exercises so everyone could share in the ab exercises. Announcements: T-Claps (Recognition): T claps for @Fumunga going home quickly to check on prego M and coming back to workout in record time! Prayer: @Finkle’s mom – fell and tore her rotator cuff, @Fumunga and his wife getting ready for new baby.
PAX:Â @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches The Workout:
Batter Up! – It was a glorious morning for some time out on the ball field. YHC had 16 wonderful exercises all lined up for business on cards in a hat. Each batter would draw an exercise out of the hat for a single. The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise. Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises. Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases. We were gonna do triples but ran out of time. NUTS! Mary: Something about Mary…we did round robin Announcements: T-Claps (Recognition): Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.
: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 
