Tag Archive for: Pumpkin Spice

I have never done that IC

/in /by

Arrived at Downtown Train parking lot to find two vehicles. Had a game plan and remembered that I had no shovel flag. Breach strolled in from EC and he planted the flag. More PAX started to arrive and at 5:30 we were off.

FNG: NO

Warm Up: Moseyed a lap around the parking lot. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed to the entrance to parking garage and dropped down for 10 Merkins. Moseyed on sidewalk to the end of parking garage 10 Merkins. Started out inside the parking garage for 5-10-15, bear crawl 20 yards, 5-burpees, bear crawl 20 yards, 10 star jumps, sprint to end 15 squats. Rinse and repeat. Last set in between we lunged and backwards jog to start point.

Over to the wall, peoples chair, overhead claps, seal claps, donkey kicks and BTTW, Rinse and repeat for 3x. Moseyed to the end of parking garage for 10 mountain climbers. Moseyed to next corner for Jack Webb/Merkins 1 to 3 IC (Doc said he has never done Jack Webbs IC).

Moseyed upstairs to parking lot. Typewriters on every concrete bumper from one end of the parking lot. Then each PAX laid on a white line for some Guantanamos holding 6’ all the way around. Same thing on other side except 6’ to bicycles with PAX zig zagging IBT. Moseyed to parking lot for some Mary.

Mary: 10 Merkins, Homer to Marge, Box Cutters and Have a Nice Day.

Announcements: See Slack and Facebook. Adhere to information put out about Covid 19.

T-Claps: All the HIM who showed up for a beatdown this morning.

Prayer: All of those affected by this Covid 19. Stay in prayer for our leaders and community during this time. Pumpkin Spice son is stuck right now and can not get a flight home. Unspoken Prayers.

Signs & Symptoms of Covid 19: FEVER, DRY COUGH, FATIGUE, SHORTNESS OF BREATH

C-hrist

O-ver                                 

V-iruses &

I-nfectious

D-ieases

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; Do not be discouraged, For the Lord your God will be with you wherever you go.”

It was an Honor and Privilege to lead this morning. Keep looking up!

I Wonder Why He Moved That Trash Can?

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The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Beach body Ab work at Downtown Train

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Ten strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!

FNGs: Nope

Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO

The Workout:

Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).

After Dora , moseyed to parking garage for  some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).

Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.

Announcements: Check Facebook and Slack

T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.

Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

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February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

/in , /by

EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Like a Box of Chocolates

/in /by

FNGs: None

Warm Up:  Seven PAX showed up after a pre-blast of sweets and sweat.   Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises:  25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.

The Workout:  PAX counted off and then paired up.  Dauber went solo with an odd number of PAX.  Each PAX went to the box of “chocolates “ and pulled out a card.  15 Cards total.  Two exercises on each card:  an exercise for KB and another one.  Lots of mumble-chatter initially but it soon quieted down.  High-tempo workout for sure – everyone kept moving the entire time.

 

Mary:  No time left on the clock for her.

Announcements:  ATT run, need support with water via bike (see Slack)

T-Claps (Recognition):  First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)

Prayer:  Raising up Forcep, his family, his son.

2ndF at Harvest Moon

 

An honor to lead. -Dauber

Jan, 22 2020: 3rd F Leadership Meeting

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PAX – I know this is long but please read and look for things you may want to support as we progress through the year.  This leadership team is not exclusive, and we welcome everyone to the table.  If you think you can help with one of these initiatives below please jump in.  If you want to help but dont know where you fit, let us know.

EC:  ShamWow!, SlideRule, YHC

I must have done something to upset ShamWow!, Ended up on my butt less than a mile into the run on a dark uncharted portion of the greenway.  I survived this ordeal and finished up 4.3 miles with these HIM before moving inside for coffee.

FNGs: No

Warm Up:  We all got our coffee and assorted food items and buckled in for the meeting.  YHC started off with some general administrative stuff

  • CALENDAR We have a calendar for South Wake now https://f3southwake.com/schedule/calendar/. We’ll use this to centralize all of our 3rd F events so that PAX know what’s coming in advance.
  • CONTACT INFO Our Gmail account F3southwake@gmail.com has been updated with PAX contact information to make it easier to tag events with specific PAX that may be leading them.
  • PHOTOS The same account has had any/all Google Photos albums from Slack that are still discoverable tied to it. Should help with any future media and archival needs.  Feel free to share your photos with f3southwake@gmail.com to keep the albums there up-to-date.

The Workout:

For the meeting we welcomed Zombie Bride, she is the South Wake FiA Philanthropy Q.  You may also know her as Crosby’s wife.  Some may ask… “Who’s Crosby?”  Zombie Bride listened in to see where FiA and F3 may be able to find some common ground in the 3rd F space.  We hope to continue having a delegate at our future leadership meetings so we can plan accordingly and perhaps steal some ideas from one another.  We also hope to have some co-branded events in the near future so we can invite entire families out to 3rd F with us and introduce them to F3 and/or FiA.  Stay Tuned.

AO Updates

Heart (YHC) – More detail below but TL;DR? – Monarch School (Event), Food Cupboard Volunteer (Volunteer Reoccurring), Mama’s House (Volunteer Reoccurring), Town of Holly Springs (Volunteer Reoccurring)

Mind (Shredder) – Will aim to assess the needs of our PAX (Survey Monkey early February), expect to introduce facilitated and pointed discussions based on feedback.  Will look to do the work to keep Shield Locks supported and introduced to new PAX.  Will also introduce an MIA program to pull Kotters back out.  Be it the gloom, 2nd F or 3rd F.

Cloud (ShamWow!) – Looking to get together some promo materials in terms of flyers, Videos, and to get more engaged with the social medias.  Meeting in the works with Comms and our Nantan to coordinate.

Accelerator (Abe) – See themselves working closely with Cloud.  #Acceleration channel is moving again.  YHC added that he has put all of his races on the South Wake calendar.  Could show an opportunity for those not racing to provide race support instead.

 

TL;DR Content

Cause:  Monarch – Fundraising for a new High School for kids battling/overcoming drug addiction

Q: Dahmer

References:

https://www.wakemonarchacademy.org/

https://youtu.be/iHNztoBkEv8

Update:

Met with Monarch.  Looking into ways to help with their fundraising.  Golf Tournament, Race, Luncheon, etc.  Currently targeting the race and looking for potential partners.  Working with Monarch and their connections to facilitate where possible.  Future meeting TBD

 

Cause:  Holly Spring Food Cupboard

Q: Dumbo

References:

http://hsfoodcupboard.org/

Update:

  • People that use them sometime come with asks that go beyond food (home repairs)
  • Are in the most need for food in the Spring and Fall, expect F3 Food Drives
  • Expect F3 to get involved in the Garden Club
  • Golf Tournament?  Q will be SlideRule if this one comes to pass
  • Feb 1st, looking for 4ish PAX to support Eagle Scout greenhouse build following our $600 donation for supplies (THANK YOU SOUTH WAKE) – https://www.gofundme.com/f/greenhouse-and-shelving-for-hs-food-cupboard

 

Cause:  Mama’s House

Q: LED

References:

http://mamashouseofthrift.org/

Update:

 

Cause:  Town of Holly Springs Parks and Rec

Q: UTI

References:

https://hollyspringsnc.us/214/Parks-Recreation

Update:

  • Looking to give back to the town that hosts our shenanigans.
  • We will look to get involved in the 4th of July and HollyFest events
  • Help clean-up post event, get a tent during the event as well.

 

More HEART items being worked on and discussed – Truth In Nature, Hope on the Homefront, Meg’s Smile.  Keep an eye on the calendar https://f3southwake.com/schedule/calendar/.

 

View our master “plan” – https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit#slide=id.gc9374547a79f840_0

Mary: I believe Zombie Bride’s hospital name is Beth…  So…  Nope….
Announcements: Did I mention we have a calendar!? – https://f3southwake.com/schedule/calendar/
T-Claps (Recognition):  3rd F leadership is on point.  Some really exciting stuff happening in 2020 and these guys are really passionate which makes it even easier!
Prayer:  Silence

Building a Flow with your Host Dawgpound

/in /by

It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

Doubling Down With QIC Triple Lindy

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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken