FNGs: Nope
Warm Up: The usual
The Workout: Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:
FNGs: None
Warm Up:
Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist
The Workout:
The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.
So:
Combatives
MACH techniques (mechanical advantage control holds)
Mary:
Side bridges, X-Man crunch
Announcements:
Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.
T-Claps (Recognition):
Norm’s 21st wedding anniversary
Prayer:
Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.
T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt
Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10
The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides
Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*
Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25
A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line
Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)
Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s
Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken
Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!
Warm Up:
Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:
Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.
Burpees with a tuck jump (10x)
Burpees with a plank jack (10x)
Burpees with a broad jump (the farther you jump, the fewer you have to do).
Warm-up part 2 being complete…
Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):
4 ROUNDS
30 seconds max merkins, 30s rest
30s max box/wall jumps, 30s rest
Combatives:
Wrist locks from holds, grabs, and punches
Mary:
Legs-on-wall crunches, Absolution
Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.
It was absolutely awesome getting to do my very first F3 workout again. Even though I had breath taker it was still a pleasure to see how far I’ve come. Thank you all for coming out for my 2 year anniversary workout. I couldn’t ask for a better group of men that supported me in my F3 journey. The accountability and fellowship matter, so much to me. Without F3 I would probably be posting 3 times a week at a gym somewhere. Making no real progress in life nor fitness. I am truly grateful for every pax in South Wake.
EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan
FNGs: AAA — How we got here. He looked like former Atlanta Braves Pitcher John Rocker. At least this is according to Flanigan. I guess Mr. Rocker had batteries thrown at him. So AAA.
Warm Up:
Run by the road and end up at the place where we keep the bricks. Each PAX grabbed two bricks. We didn’t put the bricks down until the end of the workout.
Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers
The Workout:
Partner up. Each partner ran in a different direction around the loop in front of the school. When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps. This means tap right shoulder, tap left shoulder, merkin. That was one rep. I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.
After the Broke Back Merkins we jogged to the soccer field. No one partner dropped his bricks so he can hold his partners feet. We brick barrow across and back from the soccer field. There was some beautiful picking up the six here.
Once everyone made it back we ran to the side of the school. Next up was Moby’s favorite Jack Webs. 1 to 3 ratio. We went up to 10 and 30. I think my first workout I did very few at this point. It was nice seeing what F3 has done for me from a fitness point of view.
Mary:
We jogged to the gate where we return the bricks, but we held on to them for a moment longer.
Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day
Announcements:
See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.
T-Claps (Recognition):
Prayer:
Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad
EC: LED, Fonzie, Cupid
FNGs: None
Warm Up: None, YHC totally forgot to do warmup, my bad.
The Workout:
Ultimate Frisbee, Shirts v Skins!
For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.
Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.
Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints
High Lights: The glare from the lights, the glare from the Skins
Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt
Mary: None
Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid
Announcements: Try some new AOs out, spread the PAX around!
YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.
T-Claps (Recognition): Happy birthday Yogurt!
Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work
PAX of 3 out in the gloom. Other regulars out frittering their lives away. Cheers to Norm, hopin’ he’s having a good time on the cruise.
Warm Up:
No time, just jumped straight into the Thang.
The Workout:
10 Mins, every minute on the minute (EMOM)
15 side straddle hop
10 pushups
5 toes to bar
10 mins, alternating EMOM
1: 5 each side Turkish getups with 35#
2: 20x Backwards lunge, knee raise when you stand up
10 min EMOM
5 merkins
5 box jumps (or jump-overs if you’re feeling good)
5 situps (WWIIs, butterfly sit-ups, or boat-canoes)
Combatives:
Knife defense
Mary:
No need, worked abs in the Thang
Announcements:
Holly Springs Classic this weekend. Run or volunteer.
T-Claps (Recognition):
Prayer:
The theme of the day was “everything in 3’s”. It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.
But SkidMark is a jerk and guilted EH me into running a 4 mile EC. Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran. Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3. And then my timing was rubbish so we didn’t get 3 reps in. But, whatever, we pushed ourselves and got stronger.
As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him. If you want to get stronger, find someone stronger than you and work out with him.
F3 is a whole lot more than a selfish accountability fitness group. But, I hope it’s at least that much for all of us. Find someone who pushes you, and push yourself. And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person. Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps. #Accelerate
FNGs: Philly Special
EC:
Skid Mark & Slide Rule: 4
Buford, Dawgpound, Bernie: 2-3?
Flanigan, Blue Hen: Commute
Warm Up:
Led by Martini. A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles. Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:
PAX split into groups of 3, with 2 cinder blocks per group.
Round1:
Cinder blocks curl their way to the playground, odd man run & do 5 burpees
Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each
Recover on the BTTW. I think there were some merkins in there
Round2:
Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees. Da business demonstrated the agility we all expect from seasoned professional referees
1 Lap around the track in 3 man indian run. Indian drops for a merkin before sprint to the front
Round3:
Head to the short wall. You know, the short wall. Yeah, the short wall. Odd man 5 burpees
2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall
Repeat Round2
Repeat Round1
Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank. Repeat 3x
Repeat Round3, only on a more differenter wall
Mary:
Led by Cowboy. LBC x1000, Big Boy Situps, Homer to Marge
Announcements:
Thursday First Responder Training, Monday Workout in RTP
T-Claps (Recognition):
Today was Spanx last post. He’s moving to Richmond, VA to take a new job. Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground. Good job, Spanx, it was a pleasure getting to know you.
Prayer:
Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder
Sorry for the delays guys, went on vacation and brought the work laptop, couldn’t remember my password!
Warm Up:
Quick mosey
Smurf Jacks 15xIC
Imperial Walkers 15xIC
Hillbillies 15xIC
Mountain Climbers 15xIC
The Workout:
Pax partnered up for a game of wasp on the baseball field. Two PAX were wasps and the rest had to avoid getting stung (tagged). Get stung once, put a hand on the spot and keep running. Get stung twice, you’re out. First person out had to do 10 burpees, last person out didn’t have to do any. Everyone else did 5.
Ten seconds in, our feet were completely soaked. After 3 rounds, we moseyed to the playground for the second half.
For the second half, PAX split into 5 groups. One group moseyed around the path, rest of the PAX did AMRAP of the exercise until they were back. Next group moseyed and exercise was switched.
First exercise was pullups. YHC realized his grievous error very soon into the exercise: a mosey around the path seems like a LOOOONG time when you are doing pullups. Called an audible and changed it to a mosey around the parking lot for the remainder of the exercises.
Remaining exercises: Butterfly situps, Wheelbarrows, Bobby Hurleys, pullups, butterfly situps, wheelbarrows, Bobby Hurleys, swingset LBCs, merkins, Bobby Hurleys.
Mary:
Heel taps 15xIC
Pickle pounders 15xIC
American hammers 15xIC
Have a nice day
Announcements: Facebook, Slack
Prayer: Safe travels, Martini’s mom’s CAT scan, sickness at 16-bit’s house, H1N1’s friend’s cancer