Posts

Even the Odds Rev3

FNGs: None
Warm Up: Met at normal AO start.  Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers.  Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be.  Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout: The ODD numbers must be done in order of sequence.  1,3,5, etc. the EVEN numbers can be done in any order you choose.  Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour.  You must keep track of your points for a total tally at the end of the hour.  If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises.  (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).

Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition):  Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat  Several guys have done it twice:  Maybeline, Nemo, and Lipstick  Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.

Hump Day at The Trot

5 PAX showed for the main event. 3 ECers. Lipstick must have been lost and showed up in FV. Here is the workout we all enjoyed.

Mosey down to concession stand
Warm ups
SSH
Windmills
Good mornings
Copperhead squats
Copperhead merkins

Wall work – 3 rds x10 each
Irkins
Dirkens
Dips
Box jumps

Vicious Circle on baseball field
Rd1 – Bear crawl around bases. First man runs to pitchers mound for exercise. Then returns to back of line. 5 burpees
Rd2 – lung walk around. 5 diamond merkins
Rd3 – duck walk around. 5 star jumps

7’s on the hill
Bear crawl up – Bobby Hurleys at bottom
Run down – groiners at the bottom

Courts
Suislides
Backwardsides
Suicides

Mary
WWIs
Dying cockroaches
Windshield Wipers
Freddy mercs
Stretching

Announcements see slack
Prayers – unspoken
YHC took us out.

Good times. Thanks for letting me lead and strong work.
BS Out

Cletus Rules!

Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

Not Quite As Bad As A Dirty Delete

Pre-blast art by: DALL-E 2 with the prompt “fat purple cobra sitting next to half-eaten pumpkin pie”

FNGs: No

Lipsticks attendance was a surprise since he had HC’d and made a big deal about dirty deletes for Prison Yard… He overslept so we got him instead (yippee)

Warm Up: Good Mornings, Frankensteins, SSH, Imperial Walkers, Hillbillies

The Workout:

THANG 1 – Mozy to the church lot – Stack-em-up BLIMPS

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

THANG 2 – Mozy to THAT HILL

  • 10WW2s
  • Sprint up the hill
  • 10 Star Jumps
  • Down the hill
  • Repeat 5x

Mary: Box Cutters, Ankle Grabbers, Crab Cakes

Announcements: Christmas Cookie Party – Ms and 2.0s invited

Prayer:

  • Sick PAX coming back from the holidays.
  • SoftServe, healing up after an ordeal involving his ring finger.  Also prayers for his family as they are faced with some tough decisions concerning one of their dogs.

Field Trip at Paradise City

EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Is it still supposed to burn after 5 years?

7 years ago – I had reached my max weight the year prior, 230 lbs.  After a friend and colleague passed away unexpectedly, I decided to train for and run in my first race ever.  The Triangle Sprint Tri.  I spent the next year biking, running, and swimming to the best of my ability – trying to prepare enough to survive the race.  I had a small group of local Tri-ers that helped me through along with some friends that also decided to race in the name of the friend we lost.

6 years ago – I had just completed the Triangle Tri, in the year prior I lost 30 lbs.  I was looking for something to keep the momentum.  I was working my way through a trial with a local CrossFit gym.  It was expensive, the people were nice but I still felt out of place.  I had started running with the Holly Springs Run Club and continued to off and on as well.  I was inconsistent and gained back 10lbs.

5 years ago – I showed up solo to my first workout at Paradise City after being EH’d only 1x several months before at a Wednesday morning Holly Springs Run Club run.  (I ran next to Deadbolt that morning).  July 24, 2017 I joined F3.

Today – I’ve lost 50 lbs since starting my fitness journey.  Much of it would never have been sustained without F3 and this community.  There are so many physical, mental, and personal challenges that I have faced because of F3 OR been more prepared for in my everyday life because of F3.  Marathons, Relays, the Pandemic, life…

The following workout closely resembles my first post Q’d by Emeril and CHiPS

FNGs: Nil

Warm Up:

  • Fellowship Run
  • Fast Feet on the Curb and switch
  • Carioca and switch
  • Circle Up
    • Windmills to 15
    • SSH to 50
    • Good Mornings to 10

The Workout:

Thang 1
Parking lot – B O M B S
Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot.
Swap out and continue the exercise until each amount of reps are complete.
The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

 

Thang 2

Trio’s at the ramp. Partner A wheelbarrows Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then wheelbarrows Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then wheelbarrows Partner C. And so on and so forth until the Q says to stop

Mary: Pickle Pounders, Homer to Marge, Pigeon Pose, Runners Pose

Announcements: Picnic this weekend, Derek Davis 5k

T-Claps (Recognition):  Thanks to F3 and F3 South Wake for being here.  I didn’t know I needed this but I needed this.  I appreciate everything this community has done for me personally and what I know it is and continues to be for all of us.  Keep grinding.

Prayer:

CHiPS delivered these at my first post, still fit today as you imagine they might coming from the good book.

  • Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
  • 1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

5 years ago our big community was much smaller. EC didnt exist, our group fitness target was the HSHM, At best we had one AO a day. We keep getting bigger, we keep getting stronger in many ways. Keep picking up the 6 core to what you do and who we are. Let us get bigger, but keep your small tribes moving too.  -UTI

 

——————————————–ORIGINAL BACKBLAST FROM FACEBOOK————————————————

July 24, 2017
PAX of 33 showed up to muggy sweaty Paradise City.
PAX: Pikachu, Jeter, Buford, Blue Hen, Roger Roger, Deadbolt, Baywatch, Sausage Party, Bluewater, Tofu, Big Perm, Chipshot, Java, Backpage, Dog Pound, Foghorn, Nemo, Patch, Moby, Yellow Card, Slappy, Icing, Happy Trees, Midget for Life, Sliderule, Slidetech, Anthrax,
FNG UTI
2.0 FNG’s Hulk, Messi, Stryker
SSH x 20, Windmills x10
WARM-UP on the jog
Sidesteps both sides, fast feet on the curb. 10 slow merkins
Parking lot – B O M B S
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Trio’s at the ramp. Partner A partner carries Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Up the ramp to tennis courts.
From Tennis courts to Bball court – Start with 5 burpees, 10 lunge each leg while walking, 15 imperial walker each side while walking, 20 merkins, 25 plank jacks. Mosey to the bball court for Mary.
15 each Freddie Mercury, Low slow flutter, Homer to Marge
10 each Hillbillies, 9 Good Mornings
COT
Arena – Need shoes size 10-11. Bring them to Owais or join him on Fridays at 2:30 for a workout
Raleigh Rescue Mission – Owais working to set up 2 days of feeding the homeless. More info to come
Holly Springs ½ Marathon – Lot of South Wake guys running in it. Join up as training will start soon.
PRAYERS:
CHiPS – Prayers for guidance to his nephew.
Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

New Amenities

YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

R4TJ, Cat in the Hat Version

A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

Are you in some kind of fitness challenge? No just playing with balls.

FNGs:

None today – the one I had let me down.
Warm Up:

SSH x10 IC

Sir Fazio forward and backward x10 IC

Imperial walkers x10 IC
The Workout:

Mosey to the rock pile. Grab a rock “your M would be impressed by” and circle up.

We rotated around the rock pile and did curls, tri-ceps, overhead press, ground pounders, upright rows, and bus drivers.

Carry the rock over to the wall for 3 repeats each of 20 IC balls to the wall 20 IC preacher’s chair.

Cusack the rocks across the park to the basketball hoops for our main event.

Pax made two lines holding plank. Pax at front of each line shot with the first shot coming from the 3-point line and subsequent being a free for all. First to make the basket did 5x of that round’s exercise (merkins, squats, turkish getups) while the loser did 10x.

We wrapped up with each pax taking a halfcourt shot. Pax were advised that misses added 1 and makes took off 5. After 12 misses we did our 12x penalty burpees.
Mary:

Mosey back cusacking to the rock pile and then back to start. We had time for 20x LBCs and low slow flutters followed by some yoga for the many pax that had run to U-Turn and then back to Ground Pounder.
Announcements:

June challenge continues! Great to see so many pax out there getting after it.

July 4th serving with the town of Holly Springs at Sugg Farm.
T-Claps (Recognition):

All the pax doubling up this Saturday morning.
Prayer:

There were many. YHC took us out.

Beignets for Days

FNGs: none
Warm Up: SSH x 40 while we waited for UTI, 5 penalty burpees OYO, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX moseyed over to the track around the ball fields and partnered up. One partner performs an exercise while the other parter runs to the concession stand, around and back. Exercises are AMRAP while focusing on keeping good form. Four stations, one at each field “intersection.”
Station 1: Merkins. 3 rounds.
Station 2: WWIIs. 3 rounds. Opted for bear crawls on this one, just because.
Station 3: Squats. 2 rounds (running out of time).
Station 4: Australian Pull Ups. 1 round before we had to run back for Mary.
Mary: LBCs x15. Homer to Marge x15. Yoga to close us out with a beautiful sunrise.
Announcements:
– July 5th Fireworks volunteers needed (post in 3rd F to come)
– mental health is taking a hit and kids are not immune. Make sure you’re talking with your 2.0s and giving them the support they need,
– remember the mission of F3; to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Crucial to that mission is having a strong community within F3 South Wake.
Prayer: Stubs, kids everywhere navigating stressful situations