Kubota – F3 South Wake

Some can jump rope

January 23, 2025/in Thunder /QIC: Pumpkin Spice
PAX: @sardine, Ausfart, Gump, Kubota, no doubt, Socrates

FNGs: None

Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count. Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight.

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel.

AARP in action

July 28, 2024/in Thunder /QIC: Dauber
PAX: Dauber, Enron, Gump, KITTY LITTR, Kubota, Motor Boatin', Noah's Ark, Patch, Rams, Socrates, Wild Turkey

No FNGs

11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall

Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!

Dauber took us out. Honored to lead.

Turning Heads at the Amphitheater – YOGA

June 2, 2024/in Thunder /QIC: Dauber
PAX: Ausfart, Bird Flu, Dauber, Gump, Kubota, Socrates

FNGs: None

Warm-up: Lots of stretching

The Thang: YOGA. Pax moseyed from parking lot to the amphitheater. Pull-ups were done while passing the kiddie-area. PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat). YHC found some soothing music getting us in the right mood. Lots of stretching from our head to our toes. Many YOGA moves were included. Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage. Definitely a crowd pleaser. Lots of laughs for sure.

COT: Finished with some Jane Fonda-like stretches (she was a beauty in the 80s). YHC took us out in prayer. Shared story of my headlock 7 years ago.

Announcements: Support the Run the Quay this Saturday.

Honored to lead during my 7th year Anniversary with F3.

Respectfully,

Dauber

Does He Know Where He’s Going?

June 2, 2024/in Viscous Cycle /QIC: Dauber
PAX: Dauber, Gump, Kubota

FNGs: None

Warm-up: OYO

The Thang: See Strava Pic

COT: Unspoken. dauber led us out.

T-Claps: Gump for completing his 2nd WOD.

Thanks for helping me get back on the bike and enjoy Holly Springs from 2 wheels with some HIM.

Honored to lead.

-Dauber

Into the woods

May 23, 2024/in Viscous Cycle /QIC: Kubota
PAX: Kubota

I bit slower and shorter trip than normal but spent some time on the trials between Avent Ferry and Green Oaks. Lots of fun and good trials but need to change from hybrid tires to the knobby tires.

4 corners around the baseball fields

May 16, 2024/in Thunder /QIC: Kubota
PAX: Ausfart, Kubota, Socrates, Wild Turkey

A old school limited “run” with fun stops.

warm up the arms and a bit of the legs.

walk to the old rock pile and grab a rock or two.

Arm workout between stops. overhead press, curls, …

Core work at the stops. lbc, homer to marge, mountain climbers…

May 6, 2024/in UFO /QIC: Fram
PAX: Abacas the OG, Batboy, Bernie, Bobby Dall, Breach, Buttermilk, Choppa, Clunker, Cupid, Dauber, Gump, Jellybeans, Kubota, LED, Mulch, Red Light District, Rico, Sombrero, Sparky, Tumbleweed, U.T.I, Wham-o, Wide Right

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.

Posts

Some can jump rope

AARP in action

Turning Heads at the Amphitheater – YOGA

Does He Know Where He’s Going?

Into the woods

4 corners around the baseball fields

12 Oaks, CBC, and the friendly switchback

A bit of rain, lightening, thunder, but no breeze

Rain and thunder waited until we were almost done

UFO May 6th