FNGs: Not Here
Warm Up:
The Workout:
Partner up for a DORA – 100 overhead press IC, 200 American Hammers, 300 Squats
Timer was other guy running up and down the bleachers at all stairwells
Nipplers
Mozy to half wall
Earkins, Derkins, Dips
Mary:
WW2s
Homer2Marge
Pickle Pounders
Ankle Grabbers
Prayer:
FRAMs Mother In Law
Just like Vince Vaughn I spent the last week out of the gloom and eating a ton. This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation. 11 men came out in support.
FNGs: nada
Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs
The Workout:
In the parking lot next to the book return
At the community center stage – alternating with a partner
From the bottom of Library Hill – Sprint to the top
From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop
Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs
Announcements:
T-Claps (Recognition):
Prayer:
Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney
Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.
FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).
Honored to lead. -Dauber
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.
Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.
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.
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:
The Workout:
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.
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————————————————
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.
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
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.
