Tag Archive for: UTI

Dreams Come True

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FNGs: Everyone was friendly, none of them were new…

Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers

Workout:

  • Prep Work
    • Grab 2 blocks per PAX and farmer carry to soccer field.
    • Warm-up lap around the field.
    • Indian Run to the hill behind the field
  • THANG 1
    • Partner up – wheelbarrows up the hill
    • Chill Cut for the six
    • 5 Burpees
    • Repeat and switch 2 more times
    • OYO Bear Crawls to the top
    • Squat Hold for the six
    • 5 Star Jumps
    • Repeat 2 more times
    • Indian Run back to the blocks
  • THANG 2
    • Negative Merkins 10x
    • Army Crawl out and back about 10 yards
    • Skull Crushers – 10x
    • Army Crawl again
    • Explosive Merkins 10x
    • Army Crawl again
    • Weighted WW1s 10x
    • Repeat this THANG 2 change the transportation each time – Lunge Walks, Crab Walks, Murder Bunnies, Lunge Walks John Cusak Style
  • Mary:  Poop Eaters (miss ya FloJo) and Ankle Grabbers
  • Announcements:
    • Remember to share F3 with friends and family at your respective parties and get togethers.  Magnets available from UTI.  SoftServe has the site ready to share with FNGs
  • T-Claps (Recognition):
    • Stickers and SoftServe taking the lead at Disney starting in 2023
  • Prayer:
    • WoodCreek family that has a newborn that is going through extensive surgeries.
    • FRAMs mom is traveling home
    • Pablo

Running in the Rain (4 The John)

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Don’t Call It A Comeback

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FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?

Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.

Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.

Red October’s Little Blue Boombox and Puddles

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FNGs: 0
Warm Up: Joined up with Mutiny for a warm-up by Banana Seat https://f3southwake.com/2022/06/13/f-n-g/

The Workout:

While the counts and order of workouts didn’t always stay the same – the general intention was to complete the circuit and start over again as time allowed.  YHC often counted to 9 instead of 10.  Remembered the speaker but left the phone in the car.  Generally, I find Qing kettle bell workouts a little stressful but at one point through this Puddles said “Well I’m sweating!” which made all the difference.

  • Overhead press (10 each arm)
  • Swings (10 each arm)
  • Step-ups with bells (10 each leg)
  • Skull Crushers (15)
  • American Hammers (15)
  • Figure 8s (15)
  • Tricep Extensions (15)
  • Lap Around the field
  • Start back at the top and repeato 3x through the course of the workout

Mary: Low Slow Flutters, Homer to Marge, Dying Cockroach, Supermans, and Captain Thor (thanks BS)

Announcements:

  • 5th of July volunteers for Holly Springs fireworks, See Abe
  • Stubbs meal train
  • BBQ July 30th – start thinking about what to bring

T-Claps (Recognition):

It was great to see Puddles – always good to have one of our own return for a visit.

Prayer:

  • Stubbs, SlideRule

Beignets for Days

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FNGs: none
Warm Up: SSH x 40 while we waited for UTI, 5 penalty burpees OYO, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX moseyed over to the track around the ball fields and partnered up. One partner performs an exercise while the other parter runs to the concession stand, around and back. Exercises are AMRAP while focusing on keeping good form. Four stations, one at each field “intersection.”
Station 1: Merkins. 3 rounds.
Station 2: WWIIs. 3 rounds. Opted for bear crawls on this one, just because.
Station 3: Squats. 2 rounds (running out of time).
Station 4: Australian Pull Ups. 1 round before we had to run back for Mary.
Mary: LBCs x15. Homer to Marge x15. Yoga to close us out with a beautiful sunrise.
Announcements:
– July 5th Fireworks volunteers needed (post in 3rd F to come)
– mental health is taking a hit and kids are not immune. Make sure you’re talking with your 2.0s and giving them the support they need,
– remember the mission of F3; to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Crucial to that mission is having a strong community within F3 South Wake.
Prayer: Stubs, kids everywhere navigating stressful situations

3 Amigos

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FNGs:
Warm Up:
The Workout: We ran and it was fun
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Loops around Sunset Lake Commons

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FNGs: Dr. Feelgood, Ponch
Warm Up: Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Sir Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The name of the game today was String-o-Pearls. Mosey, stop, exercise, continue. We took a trip around the Harris Teeter shopping area while following a pattern of upper / core / lower exercises (merkins, WWIIs, squats, etc). 20 reps each stop. We did also stop for People’s Chair (10 count down the line for a total of 140 count) and Balls-to-the-Wall (5 count for a total of 70). 1.5 miles completed along the way.
Mary: More WWIIs, Dying Cockroaches, Homer-to-Marge and Mountain Climbers. Finished up with some yoga. Ended a bit early to make time for the FNGs.
Announcements: Get on that meal train for Stubs! (see Slack for details)
T-Claps (Recognition): Dr. Feelgood and Ponch for coming out to their first F3 workout. Hope to see you guys again soon!
Prayer: Stubs and his family, Sand Crab’s friend (new baby)

Bakers Dozen for June Ultimate at Ting

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5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)

A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate

Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q

Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.

The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.

Mary: Learned a little more about Gump and found that his name has nothing to do with running

Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.

Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.

Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Toilet paper Team Tear

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13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!