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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.

Are you in some kind of fitness challenge? No just playing with balls.

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FNGs:

None today – the one I had let me down.
Warm Up:

SSH x10 IC

Sir Fazio forward and backward x10 IC

Imperial walkers x10 IC
The Workout:

Mosey to the rock pile. Grab a rock “your M would be impressed by” and circle up.

We rotated around the rock pile and did curls, tri-ceps, overhead press, ground pounders, upright rows, and bus drivers.

Carry the rock over to the wall for 3 repeats each of 20 IC balls to the wall 20 IC preacher’s chair.

Cusack the rocks across the park to the basketball hoops for our main event.

Pax made two lines holding plank. Pax at front of each line shot with the first shot coming from the 3-point line and subsequent being a free for all. First to make the basket did 5x of that round’s exercise (merkins, squats, turkish getups) while the loser did 10x.

We wrapped up with each pax taking a halfcourt shot. Pax were advised that misses added 1 and makes took off 5. After 12 misses we did our 12x penalty burpees.
Mary:

Mosey back cusacking to the rock pile and then back to start. We had time for 20x LBCs and low slow flutters followed by some yoga for the many pax that had run to U-Turn and then back to Ground Pounder.
Announcements:

June challenge continues! Great to see so many pax out there getting after it.

July 4th serving with the town of Holly Springs at Sugg Farm.
T-Claps (Recognition):

All the pax doubling up this Saturday morning.
Prayer:

There were many. YHC took us out.

Sweaty 2 miles

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Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.

four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

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EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5)  Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

April Ultimate

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18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.

Owls are Bigger than I Thought

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YHC took the helm at Disney this morning promising stops at several attraction the park had to offer, so I did. 4 Thangs and plenty of Mary during this workout! During EC, 187 and I spotted an owl swoop down from the trees and land totally silent…that sucker was huge!
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazios, Seal Claps, and Overhead Claps, then a long mosey over to the large HS parking lot.
The Workout: Started with some Poopeaters x 10 IC in honor of our K9 friend! We then partnered up for some whellbarrow/merkin ladders. Wheelbarrow your partner to parking lines, they start with 1 merkin, move, then 2 at the next…so on until hitting the 7th parking line. Finished in this area with Poopeaters x10 again IC.

Mosey over to the traffic circle in front of the HS and split in two groups. 1 group did an Indian run to the top of the hill and did 5 Star Jumps, while the other group stayed at the circle and did 15 merkins, 15 WW1’s, 15 squats, and 15 burpees. Groups switch. We did 4 rounds of this.

A quick jaunt back to the large lot to do a whole group, lunge walk, bear crawl Indian walk…let’s say. Pax in back of the line is the bear crawler until he gets to the front. All others lunge walk. Everyone got a turn.

Moseyed over to the big dark hill behind the soccer fields for a “take that hill” series. Up the hill…20 Hand Release Merkins, Up the Hill…15, Up the Hill…10.
Mary: Moseyed back to the flag for Mary for 20 counts of: LSF’s, LBC’s, Homer to Marge, American Hammers, BB Sit Ups, Freddie Mercury.
Announcements: LAR on 2/12…details on Slack. Raising money for ALS with SuperBowl Squares…reach out to Dauber. Wear Red Fridays boys! OurLegsForCrabLegs
T-Claps (Recognition):
Prayer: Lots of praises from FloJo about job situations, several Pax have sick/injured relatives. YHC took us out….glad to be back on the Q at Disney!

Was I Missed?

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After the callout from Dumbo last week, I realized I hadn’t been to Paradise City in a bit. Well, YHC decided to throw down a “no secrets here” workout, where everyone looped the entire park more than several times. I think around 3.2-3.5 miles, depending on watches, etc. All Pax stepped up to take several turns in calling 10 count exercises at our stops along the way.

FNG’s: none.
Warm Up: Warm up lap around the entire parking/soccer field L loop. Stopped at bottom of ramp, Top of Stairs, Corner of Sportsmanship, Guardrail, top of hill by tennis courts, over by dumpsters, knee wall at top of ramp. Exercises along the way were: SSH, Imperial Walkers, Frankensteins, Irkins, Good Mornings, Sir Fazio’s, Shoulder Taps…all x10.

The Workout: Split in two groups, that ran opposite directions, all stopping at the same spots, to do a PAX choice of a 10 ct. exercise. Two rounds were Indian runs, two rounds were Mosey. We finished a last round together until reaching the basketball courts…literally as time expired.
Mary: built in
Announcements: Long Ass Run Sat. Feb 12th on the ATT…details from Skidmark.
T-Claps (Recognition): Good to see Tetanus back out at Paradise City! Thanks Dumbo for the push!
Prayer: Spoken/Unspoken. Thanks fellas for the opportunity to lead!

RFTJ 17 strong

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FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

2022 SLT!

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It is with great excitement that I share your 2022 F3 South Wake Shared Leadership Team!

 

  • 1st F – Fanny Pack
    • Fanny Pack has been our 1st F Q for about a year now and has been killing it. He has an increadible passion for all things 1st F (and all things F3 really). If you have an idea, question, or anything else related to 1st F (new AOs especially!) he’s your guy.
  • 2nd F – Full House
    • Full House is new to our SLT but certainly not to South Wake. He’ll be your guy for anything from a beer to a picnic. Have an idea for an awesome 2nd F that might take some coordination? Drop him a note and make it happen!
  • 3rd F – Abe
    • From 2F2F (that’s 2nd Friday 2nd F) lunches to service projects with the Town of Holly Springs, Abe has an absolute fire for all things F3. He’s your new 3rd F Q – this means he’s bringing the dynamite! Maybe you’ve figured out your D2X and want to put it into practice – Abe is here to help you make it happen!
  • Comz – Warbucks
    • No way you haven’t seen Warbucks all around Slack and all the AOs. He’s taking over as our Comz Q – an easily underrated portion of the SLT but critically important. From Slack to website and even more, Warbucks helps us talk all the crap outside of the workout.
  • Weasel Shaker – Woody
    • Mr. Woody. Quite the fire in this guy and a lot of it is with passion for F3! He’s taking over as Weasel Shaker – a bit of a wild card in the SLT. He’ll be keeping a keen pulse on our culture, helping watch AO numbers and placement, and lots of other things. See something that looks wrong to you? He’s your guy.
  • Recruitment – UTI
    • Fresh off being our 3rd F Q, UTI is working to establish a new position on the SLT. The vision is to identify what needs to be done to adhere to core principle #2 as well as where should we go to spread the word.

I want to stress that all of these men are not in place to be gatekeepers, but rather enablers. No one wants to play mother may I with new ideas, just make sure we don’t launch 3 AOs on the same day 1 mile from each other. Ultimately these pax all have significant vision and passion for their respective positions and I’m very eager to see what they accomplish over the coming year!

 

I’d also like to thank Dawgpound, UTI, and Mookie for their service as 2nd F Q, 3rd F Q, and Weasel Shaker over the past year! When you see these guys in the gloom give them a fist bump and a thanks!

 

As always, it is an honor to lead,

Pikachu.