12 Oaks, CBC, and the friendly switchback
Weather cleared for a wonderful 11.2 mile ride around the springs.
Tag Archive for: Gump
Downtown Train Birthday Bash 59
Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday
Main Event: Mosey to stage area in front of HS Culture Club
Absolutions 10x
Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.
Partner up for counts and form. Complete 59 reps between the two of you.
Station 1: Merkins, squats, LBCs 59 reps
Between: Absolutions
Station 2: Side planks, lunges, WWIIs 59 reps
Between: Jack Webbs
Station 3: Patty cake Merkins, squat hold, American hammer 59 reps
Finale: Sprints in parking deck
COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.
Fence painting on Monday, May 20
Prayer requests: Hasselhoff job situation/opportunity
Unspoken
Second F: Coffee by Abe and Wild Turkey
Fresh strawberries by yours truly.
Honor to lead. Thanks for helping celebrate my birthday.
A bit of rain, lightening, thunder, but no breeze
Good times under the shelter with some rocks for a full body workout featuring the best of counting by Socrates. Humid and warm and we just wanted a breeze and keep dinner in its proper place. Good work men.
Rain and thunder waited until we were almost done
9.5 miles not going too far from Womble. Ended with a trip through the neighborhood of Socrates and a flash of lightening.
UFO May 6th
FNGs:1 Welcome Tumbleweed.
Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats
The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.
Announcements: Painting Holly Springs Monday, May 20th 9-11.
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.
VC
Mostly road for 9.8 mile ride. Fun down hill on Bass Lake Road.
Friday’s a Great Day for Leg Day
Warm Up:
- March-in-place (in cadence)
- High-knees (in cadence)
- Butt-kicks (in cadence)
- Heisman’s (on my up)
- Double Heisman’s (in cadence)
- Side-straddle hops
- Frankenstein’s
- Willie Mays Hayes
- Buns of Steel! (don’t ask…)
- Good mornings
Heavy Warm Up:
- Slow squats (in cadence)
- Pulse squats (in cadence)
(Hold the Squat Position):
- Sir Fassio arm circles
- Seal claps
- Overhead claps
- Hallelujah’s
- Moroccan Night Clubs
- Tighten the circle, do Slam ball passes in squat position
- Green Sally Up (the whole 3min 25sec):
The Workout:
Session 1, Round 1
- (25) STRAIGHT CALF RAISES
Stadium Stairs
- Lateral duck walk w/ squat (right lead)
- Lateral duck walk w/ squat (left lead)
- 1 flight walking kickbacks singles
- 1 flight walking kickbacks doubles
Session 1, Round 2
- (25) INWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 2, Round 1
- (25) OUTWARD CALF RAISES
- (1) flight stadium sprint singles
- (1) flight stadium sprint doubles
- (2) flights stair burpee/pushup combo
Session 2, Round 2
- (25) STRAIGHT CALF RAISES
- Rinse and repeat stadium stairs
Session 3, Round 1
- (25) INWARD CALF RAISES
- (1) flight walking lunges singles
- (1) flight walking lunges doubles
- (1) flight crossovers left
- (1) flight crossovers right
-
(1) flight in-n-out jumps singles
Session 3, Round 2
- (25) OUTWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 4, Round 1
- (1) flight side shuffle left
- (1) flight side shuffle right
- (1) flight two foot jumps singles
- (1) flight two foot jumps doubles
No Mary…have a nice day.
Announcements:
- Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
- Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday
Prayer:
- Safety and success for Rubiks’ street ministry
- Safe travels to GA for Buffalo and his wife’s anniversary
swirling around sugg
A good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down
Friends Old and New
FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
EGG-cellent workout
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.
Announcements: April Ab Challenge, Bottle Share coming up,
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.