Tag Archive for: Vasoline

Four Corners and Knee PT

/in /by

FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health

More than a workout

/in /by

FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Downtown Train to visit Dora

/in /by

FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Dental work

/in /by

FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

We never run the standard

/in /by

FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

3/16/26 Train in the Rain

/in /by

Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.

WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.

The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.

ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats

Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.

Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.

PAX helped me keep count up to 20 burpees.

Mary: Popcorn, ending at 6:15

Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.

COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck

Gratitude for this day and Jesus.

Announcements: Run with Davis

Yogurt out.

 

 

Snagged Downtown Train off my Big Gulp for my Monopoly Board

/in /by

I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.

7-11. Seven Year Anniversary Q

/in /by

7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with

Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage. 

Workout:

Two rounds

Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap. 

Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps

Together 2 rounds Peoples Chair, BTTW

Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill

Mary: During Mary each PAX shared how they got involved with F3.

Prayers for PAX looking for work and recovery from illness or injury.

Confusing Q Shenanigans

/in /by

I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition.  Thanks to Downrange and Dumbo for educating me before my unexpected Q.

With short notice, I went to the archives for inspiration aka Google.  I quickly found the original inaugural backblast for Paradise City via Chips and Emeril.  Complete with custom Paradise City song lyrics from one Happy Trees.

UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST

https://f3churham.com/take-me-down-to-paradise-city/

LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq

FNGs: Nada

Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills

The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats

Mozy around the outside of the Ting Loop and down to the tunnel

People’s Chair and/or Balls2Walls while partner takes the long side of the greenway.  Switch 2x

Mary:  Good Mornings

Announcements: 2nd F Happenings, Check Slack.  Water stations for Spring Classic

T-Claps (Recognition):  Good times for 2nd F Skeet Shooting from Moose.  More to come

Prayer: Silent Prayers