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.
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).
