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Is the Q going to Merlot?

/in /QIC:
PAX: , , ,

FNGs: Nada

Warm Up:

Good Mornings, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps

Moseyed to other end of parking lot, then Imperial Walkers, Daisy Pickers, Squatted Moroccans

The Workout:

PAX moseyed down Sunset Lake to Sunrise UMC. There we completed the following:

Round 1: Irkins x 20, Dips x 20, Bulgarian Split squats x 20 each leg. We completed two sets of these.

Round 2: Partner DORA – 100 squats, 200 LBCs, 300 merkins…that’s right…300 merkins. Partner ran to the other end of the Sunrise UMC parking lot and returned, then switched. We got through about 275 of the merkins before YHC called it before I merlot’d…

Round 3: PAX moseyed to far end of the Sunrise lot and grabbed medium/large rocks. We completed Ruh-Rohs, Curls for the Girls, Skullcrushers, and Overhead Press.

PAX moseyed from Sunrise back to the flag. YHC again thought he’d merlot…nothing like wrecking yourself on your own Q.

Mary:

Not much time for Mary but we did squeeze in Box Cutters, Homer to Marge, Heel Taps, Freddie Mercury.

Announcements:

Sign up for Hollyfest, CPR class, know where AEDs are if you are Q’ing somewhere…reminder re: Chipper in Carpex.

T-Claps (Recognition):

T-Claps to all PAX for pushing their limits this morning in the dense fog. Twas thick.

Prayer:

Bleeder’s daughter, sick/injured PAX. YHC took us out.

Downtown Train Arrived Before the Cold Spell

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FNGs: None

Warm Up:  Bleeder, Stickers and YHC for EC.  Then SSH, frankensteins, good mornings, Sir Fazios…probably some more 

The Workout:  Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps. 

Return to the starting point parking lot for standard merkins.  Mosey to the library for Carolina Dry Docks on the sidewalk curb.  Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way:  Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance. 

That’s about it.  Simple but effective mostly upper body workout.  

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

Memorial Day MURPH 5/30/22; Honoring Yukla-27

/in /QIC:
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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

F3 Field Day

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11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

Is it still supposed to burn after 5 years?

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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.

Exploring that whole parking lot at Purple Cobra!

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.

Now That We Ran a Little Bit…

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10 PAX arrived ready to board the Downtown Train on a Monday and knock out some hill repeats first thing! Some of those fellas…Moose, Best in Show, Cupid, and Sunshine…blasted up that hill a few times! A great morning for movement and a welcome break from the heat for a day or two!

FNG’s: No
Warm Up: Good Mornings and Sir Fazio’s followed by a mosey down to the library with some but kickers and fast feet on the circle. SSH x 20 and Imperial Walkers x 15 to finish up the warm up.
The Workout: 7’s on Library Hill. WW2’s at the top, Standard Merkins at the bottom. Those that moved faster, we’re rewarded with either Homer to Marge or Pickle Pounders while waiting for the crew during each pass.

A mosey over to the parking garage for a 5 corners…yes…5 corners routine with a partner. Each corner had a certain count exercise, while the partner did AMRAP wall or core exercise, then switch. Corner 1: 30 Derkins/Pickle Pounders. Corner 2: 40 Dips/LBC’s. Corner 3: 50 Monkey Humpers, BTTW. Corner 4: 40 Star Jumps/Peoples Chair, Corner 5: 30 WW1’s/Bear Crawl.
Mary: Monsey over to the flag for 10 more Good Mornings
Announcements: F3 2ndF picnic at Harris Lake, July 30th. Sign up sheet out there. Volunteers needed for July 5th fireworks event.
T-Claps (Recognition): Lot’s of RESPECT in the house today!
Prayer: Small child battling COVID/RSV…friend of POTS. POTS took us out!

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer:

Loops around Sunset Lake Commons

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FNGs: Dr. Feelgood, Ponch
Warm Up: Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Sir Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The name of the game today was String-o-Pearls. Mosey, stop, exercise, continue. We took a trip around the Harris Teeter shopping area while following a pattern of upper / core / lower exercises (merkins, WWIIs, squats, etc). 20 reps each stop. We did also stop for People’s Chair (10 count down the line for a total of 140 count) and Balls-to-the-Wall (5 count for a total of 70). 1.5 miles completed along the way.
Mary: More WWIIs, Dying Cockroaches, Homer-to-Marge and Mountain Climbers. Finished up with some yoga. Ended a bit early to make time for the FNGs.
Announcements: Get on that meal train for Stubs! (see Slack for details)
T-Claps (Recognition): Dr. Feelgood and Ponch for coming out to their first F3 workout. Hope to see you guys again soon!
Prayer: Stubs and his family, Sand Crab’s friend (new baby)