Noah’s Ark – Page 11 – F3 South Wake

Resurrection of Kenny’s Grave

July 12, 2018/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Blue Hen, Boy George, DoubleD, FedEx, Flanigan, Gump, H1N1, Lipsync, Nitts, Noah's Ark, Peak Week, R22, Slots, Wrangler, Yogurt, Yosef

Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!

YHC means what?

July 11, 2018/in Thunder /QIC: Pikachu
PAX: Brexit, Buford, Cauliflower, Dawgpound, Earl Grey, Forceps, Gump, Kubota, Noah's Ark, Pikachu, Rams, Tofu

YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)

No FNGs in the 90 degree inferno, so we were off.

Warm Up:

SSH x15

Standard Merkin x10

Good mornings x15

Fazio arm circles x10 forward/backward

Arm stretches (across chest and over head)

The Workout:

Mosey past the pond to the hand rails/grassy area

Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).

Mosey through grass to start of cement near baseball center.

Wheel barrel with partner back to the greenway path, switching half way

Crab walk back to the middle cement, switching directions half way

Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.

Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.

Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.

Mary:

We got some grass for Mary around the horn and we were spent.

Announcements:

CSAUP in Greenville end of this month, lodging Friday night is available

Prayer:

Forceps Mother-in-law

Rams for upcoming surgery

Crab legs

Praises:

Pikachu’s new job offer

Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC

YHC took us out – as always, thank you all for the privilege to lead.

Five & Dime, a trip back in time

July 11, 2018/in Possum Trot /QIC: DoubleD
PAX: 187, Boy George, Cowboy, DoubleD, Dovetail, Farva, FedEx, Gump, H1N1, Kid Cracker, LED, Natty Ice, Noah's Ark, Pablo, Pikachu, Slots, The Natural

YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.

Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.

The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.

Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.

Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.

Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.

Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.

Gump’s Vacation is Over, So is Summer?

July 9, 2018/in Mutiny /QIC: Gump
PAX: DoubleD, Farva, Gump, H1N1, Noah's Ark, R22, Stovepipe

We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.

Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.

The Workout:

Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins, Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat

Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.

Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday

Prayer: Lots of PAX injuries

Patriot Games

July 4, 2018/in AO Post /QIC: Skidmark
PAX: 187, Beater, Boy George, Brony, Buttjoint, Cliffhanger, Crosby, DoubleD, Dovetail, Farva, Forceps, Hasselhoff, John Deere, Kid Cracker, Lab Rat, LED, Lipstick, Lipsync, M4L, Midstick, Natty Ice, Noah's Ark, OCR, Oh Yeah, Patch, Pikachu, Puddles, R22, Shredder, Skidmark, UTI, Waterboy, Yogurt

33 men completed the Patriot Games workout and celebrated our nation’s independence.

3 FNGs:welcome midstick,waterboy, and cliffhanger

Announcements: F3 dad’s camp, Kid Cracker has tickets

Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead

Ultimate Beatdown at Thunder

June 27, 2018/in Thunder /QIC: Pikachu
PAX: 8 Bit, Bottleneck, Breach, Buttjoint, Dusty, Earl Grey, Laker, Lipsync, Mr. Miyagi, Noah's Ark, Pikachu, Rams, Tofu, White Castle, Yogi

15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.

Warm up:

10x SSH IC

10x Daisy Picker IC

20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.

The thing:

We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.

40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.

Announcements:

4th of July Convergence

No Thunder on 4th of July

Prayer requests:

Skidmark on the job hunt

Tons of fun men, as always appreciate the honor of letting me lead.

Aye,

Pikachu

It’s a Long Road Ahead

June 27, 2018/in Possum Trot /QIC: Wrangler
PAX: 187, Banana Seat, Beater, Bernie, Crosby, Foghorn, Forceps, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Pilgrim, R22, Skidmark, Slots, Suave, The Natural, WebEx, Wrangler, Yogurt

So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.

Warm Up:

Jog around the tennis court

15 Side Straddle Hop

15 Hillbillies

15 Imperial Walkers

10 Fozzy Arm Circles Regular

10 Fozzy Arm Circles Reverse

10 Good Mornings

10 Copperhead Squat

The Thang: Ten station workout all the way down the Possum Trot road

Station 1 Burpee x 10

Station 2 Rock Curls x 20

Station 3 Merkins x 15

Station 4 American Hammer with Rocks x 20

Station 5 Bobby Hurley x 20

Station 6 World War II x 20

Station 7 Plank Jacks x 20

Station 8 Morning Wood 10 Left / 10 Right

Station 9 Mountain Climbers x 20

Station 10 Monkey Humpers x 20

Sprint Back to the start (Station 1)

THANG ROUND 2 with adding 5 more reps to each station

No Man was left behind!!!!! Everyone picked up the six!

THE WALL

10 Donkey Kicks

15 count – People’s Chair arms out

10 count – Balls to Wall

15 count – People’s Chair arms up

Mary:

20 LBCs (I know we only had time for 1)

COT:

Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.

Cletus – Like Clock Work

June 22, 2018/in Cletus /QIC: 187
PAX: 187, Blue Hen, Buford, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, FedEx, Foot Fault, Hasselhoff, LED, M4L, Mookie, Nemo, Noah's Ark, Peak Week, Peeping Tom, Pikachu, Pipe Dream, The Natural, Yellow Card

Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Thunder Up

June 20, 2018/in Thunder /QIC: Pikachu
PAX: Boy George, Dauber, Dusty, Goose, Gump, Hello Kitty, Lipsync, M4L, Noah's Ark, Pikachu, Shredder, Skidmark, Spam, Tofu, Yellow Card

QIC: Hello Kitty

YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.

15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).

Warm-up:

Mosey to the field for: SSH, Sir Fazio, Mountain Climbers and Imperial Walkers
Grab a rock and move along over to the lot.
Quick feet, curls, quick feet, triceps, quick feet, press, quick feet, rows.
Curb mountain climbers (CMC), curls, CMC, tricpes, CMC, quick feet, CMC, press, CMC, rows.

Thang:

Head to the playground for that nice plush surface area free of sand spurs.
Partner up for Dora 1-2-3 (my second go-around today). Running partner to the flag/cooler and back while teaming up for 100 merkins, 200 squats, 300 LBC.
With great work accomplished YHC thinks he’s got to bring a Kitty Classic and little Carpex flair to So. Wake. Bull in the Burpee Ring, HIMs abound and the competitive juices (along with sweat) really flowing.
The group of bulls then mosey to the bottom of a hill (located by the field) for 4 rounds of hill bear crawls with 10 star jumps at the top.

Mary:

A round of Mary as called by the local pax, ending on Bonnie’s torture by YHC.

COT: 15 strong, and Announcements/Prayers.

NMS:

Per Midget’s request, YHC shared a little bit about what Chinese Downhill spoke about at the Carpex convergence this morning.
Thanks for letting me come down and host a beatdown with you fine HIMs this evening.

Tclaps,

Kitty

Parking lot Heavy Weights

June 20, 2018/in Possum Trot /QIC: DoubleD
PAX: 187, Beater, Dawgpound, DoubleD, Farva, FedEx, Gump, H1N1, LED, Lipsync, Noah's Ark, Pablo, Pikachu, R22, Slots, Yogurt

16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.

Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC

The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.

Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.

Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.

Name-o-rama

Prayer requests: Crablegs to have continued strength

COT: YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.

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