Vasoline – F3 South Wake

This could be the start of BRR Training

March 3, 2025/0 Comments/in Paradise City /QIC: Dumbo
PAX: Banana Seat, Gizmo, Pablo, Pikachu, Vasoline

FNGs: not today.

Warm Up: Incorporated into the workout.

The Workout: Leave Ting and head to the greenway in Arbor Creek. Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.

At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge. Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps. Rinse and repeat.

On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.

Finished up with the Pledge of Allegiance at the flag.

Mary: she didn’t show up today!

Announcements: Couple of service opportunities this weekend –

HSFC gutter install and clean up.
Travis Manion road clean up in FV.

T-Claps (Recognition): Banana Seat with his weighted vest this morning. Pikachu, Vasoline and Gizmo with EC this morning.

Prayer: Banana Seat’s mother had quadruple bypass last week. Sick/injured PAX.

Breaking in the rain at PC

August 12, 2024/in Paradise City /QIC: Banana Seat
PAX: Banana Seat, H1N1, Mr. Terrific, Skidmark, Sunshine, Vasoline

6 HIM showed despite the inclement weather. Not too bad for a rainy Monday.

Big lap of WU exercises
GM
SSH
Windmill holds
Imperial squat walkers

Catch me if you can
P1 runs backwards
P2 does 3 hand release merkins then catches P1

Ramp suicides x3
Abs at bottom after set completed
Star crunches, RLBC’s, ARods

Parking lot 7’s
Break dancers and monkey humpers IC

Indian run back to bball court

Mary
Freddy Mercury’s
60 sec plank hold

COT with our Ruck buddies
Prayers for newborns, surgeries, hospitalized friends.
Full service as YHC took us out in prayer.

Awesome work today and thanks for the push.
BS out!

If It Burns For 7 Years… Should You See a Doctor?

July 25, 2024/in Disney /QIC: UTI
PAX: 187, Abe, FlipPhone, Fram, Full House, Gillette, Gizmo, Hasselhoff, Lipstick, Pikachu, SoftServe, TomTom, Vasoline

FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze

The Workout:

Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing. Not fire Pokemon though, swimming is a no go.
Grab Blocks and head to the soccer field. 1st, take a walking lap around the field with your block.
Head into the gate between both fields, drop your block for 5 burpees. Talk about Pikachu’s Pickle.
Pick up blocks and follow the outside line of the field until you reach a corner. Uneven burpees on the block, 3 each side.
Farmer carry the block to the next corner, switching hands half-way. Talk about Pikachu’s Eggplant.
Partner up and set both blocks shoulder-width apart. Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back. Switch and complete 2x.
Carry blocks to next corner. Talk about how Gizmo was named after Pikachu’s little soldier. Also reflect on how much Downrange and Cancun love sausage.
15x Skull Crushers
Carry blocks overhead to half-field, recover, carry blocks to the next corner. Not sure what we talked about here….
Run a victory lap around the field.
Get back to last corner and partner up for Explosive Merkins. Setup blocks accordingly. Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones. Each completes 1x
Go to soccer field endzone and sprint to opposite endzone 1x. Return mozy.
Return Blocks to their home and head to Mary

Mary: Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements: F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years. Thanks Fellas. Can’t say enough this group means to me. It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

“Shouldn’t we have yoga mats for this?

May 16, 2024/in Noise Ordinance /QIC: Fram
PAX: Batboy, Best In Show, DownRange, Fram, Mufasa, Pikachu, Pumpkin Spice, Ricoh_Suave, Six Inch, Tom Tom, Vasoline, Yogurt

FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.

Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.

Announcements: Painting, Man night, Moving Downrange.

T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.

That smell

May 10, 2024/in Cletus /QIC: Jellybeans
PAX: Abe, Bernie, BnB, Bobby Boucher, Full House, Jellybeans, Kosher, Nickelback, Psi, Sunshine, UTI, Vasoline, Wide Right, Wild Turkey, Woody

FNGs: none

Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers

The Workout:

Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.

Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.

All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.

Mary: American hammer, WW1, plank hold

Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church

T-Claps (Recognition): Turkey and Nickelback both have kids graduating college

Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.

Respect The 1st F

May 14, 2023/in U Turn /QIC: Yogurt
PAX: 187, Bleeder, Dawgpound, Dumbo, Full House, Fumunga, Lipstick, Maybelline, Moose, Pikachu, TomTom, U.T.I, Udder, Vasoline, Woody

Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!