-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats
-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest
(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey
15 KB Swings
7-1 Goblet Squats
1 Lap Mosey
10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey
If time permitsâŚ
Cleans
Left Hand Ă 60 seconds
Rest 30 seconds
Right Hand Ă 60 seconds
Repeat if necessary
Cool down on our six.
FNGs: None
Warm Up: SSH, IW, Hillbillies
The Workout:
On the track. 4 man Indian Run
8 reps of the following: Merkins, WWII, Squats, Turkish Getups, Plank Jacks, Star Jumps, SSH, burpees
Run 1 lap do merkins, Run 2nd lap do merkins, WWII… Stack all the way up and then come back down. Each lap run a different lane. Begin with lane 1 and move to lane 8.
Mary: Stretching
Announcements: Skidmark running NYC marathon for charity. More info coming soon. CSAUPS coming up
T-Claps (Recognition):
Prayer: Injuries, Cancun traveling, first responders
 
FNGs: Cole (F3 Snooze)
Warm Up: Count off and pre-run announcements
The Workout: 4 miles in Hilly Glen
Back in June, 3-Alarm (Davis) wanted to share a few words before each workout, so he texted me those words for my delivery at the next run. What I didnât expect was to video myself speaking those words on Davisâ behalf and then sending the video to him for review. Since then, Iâve delivered Davisâ speech every time we have new runners at SouthWakeâs best AO (certainly the most joyful). And Iâve embellished it each time with Davisâ approval. Davis also asked us to define F3 terms, so he can participate in the conversation and not be confused by Purple Cobra, Merkin, AO, COT, and of course, Fartsack. Today, @Dumbo entertained allâespecially @3-Alarm, with his firsthand account of Fartsacking.
After these standard announcements and a count-off of 12, then 13 with Cupidâs late arrival, we took off. Very impressive seeing 13 PAX run up the street with Davis rolling and the flag waving.
For the second time this month, Davis brought an FNG. This week, we picked up Cole, a senior at HSHS and avid rugby player and sleeper. It took us a minute to find his house, but Davis came through. Cole joined us on a run wearing sweat pantsâthe big, heavy cotton type that would be great if you were camping in 20 degree weather. But it was 95 degrees out. I asked if he wanted to change and he said no. Cole hammered through the run in spite of bruises and old injuries (broken femur five years ago). At COT, he earned the name @Snooze because it takes several alarms to wake him up in the morning. When asked what he likes to do for fun, he said he likes to chill and doze off, hence the name @Snooze, penned by @Pikachu. Davis had met Cole and recruited him while on a walk the week before.
We also swung by Charlieâs house. Earlier in August, we picked up FNG Charlieâan avid BMXâer and MTBâer, who earned the name @Cash Roll after a BMX trick invented by Daniel Dhers (2021 Olympic Silver medalist, BMX freestyle; and owner/operator of Daniel Dhers Action Sports Complex, right here in little olâ Holly Springs). Finally, we got going on rhythm with the run. Down Avent Meadows, up Holly Moor. Here, Cole pushed Davis straight up the hill with an assist from Pikachu. This is not an easy hill!
Several runners rotated in to push DavisâEmeril, Dumbo. We stopped at intersections to let cars go by and to keep our PAX together. Pikachu showed us how to climb Holly Thorn Trace, nearly a mile straight uphill, going faster pushing Davis than most of us can run solo. The stop sign at the top is a good spot to rest, catch your breath, and pick up the six. But today, there was the distinct odor of a dead animal. This thing made the landfill smell like roses. After picking up the six, we gladly moved on.
Cupid had the privilege to push Davis back down the hill. On the way back, Cancun found us as he drove his search vehicle through the neighborhood. He and both 2.0s rolled back to the house and set up the splash zone. Maybelline and I bolted back to the houseâMaybelline to hop in the car to pick up his son and me to help splash.
Pikachu ran Davis back and forth through the sprinkler. Cancunâs 2.0 Oliver freely squirted just about everyone with a squirt gun and exclaimed the my SUV was not a âtruck.â Wild Turkey soaked Davisâ hat and placed it on Davisâ head. Dumbo and others stuck their head in the sprinkler. COT and one burpee by Pikachu and we were done. Finally, after most had left, Wild Turkey and Snooze were enjoying some Gatorade, when Snooze realized it was expired by 2 years! Uh oh. Davis got a real kick out of that. If Wild Turkey and Snooze return next time, we’ll know they are OK. Another successful 3-Alarm run!
Mary: None
Announcements: Done
T-Claps (Recognition): All who posted for the first time today: @Bobby Dall, @Cupid, @Dumbo, @Emeril, @U.T.I., @Yoshi
The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!
FNG’s:Â no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.
6 Exercise Tabata…the time is two PAX doing a certain Thang.
Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.
Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.
The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.
When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.
Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!
PAX of 4 came out to support YHC for my first Q đŹ and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” đ¤ˇââď¸. By this point, PAX were so confused by word choice, they suspected I would use French words đ. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow đ throwing up support for @K I T T YÂ L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.
FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout: Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable. I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress. On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min. This time we had a 70 min timer, no breaks built in. I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX: POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9
Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer:Â Sickness, healing
FNGs: Not today.
Warm Up: 10 X SSH in cadence
The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.
Mary: MIA
Announcements: Check Slack and FB for upcoming CSAUP opportunities
T-Claps (Recognition): PAX for picking up the 6
Prayer:Â Kayla and Tony, unspoken
YHC took us out. Always an honor to lead.
FNGs: None
Warm Up: Â Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout: Â Pre blast called for a counter clockwise run around Bass Lake (~5 miles). Â Still recovering from a knee issue, I opted to add a ruck (~3 mile). Â Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike. Â Sometimes it is better just to listen and take things all in stride (pun intended). Â We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary: Â She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swapâŚshow up in numbers this week!  help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer: Â Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX. Â UNSPOKEN. Â YHC took us out. Â 2nd F Starbucks and the Neuse Golf Course.
.
Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.
FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way.  Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter ParkerâsâŚ
Mary: Â Time ran out
Announcements:  Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have QâŚplease come out and support
T-Claps (Recognition): Beerpressure got his cleats hung upâŚspeedy recovery; Pikachu and Breach were UNSTOPPABLE!  Awesome plays men.
Prayer: Â Injured PAX; Family traveling; boy with kidney disease; Unspoken. Â YHC took us out.
Honored to lead. Â Great work in the sun and humidity. – Dauber
FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).