Tag Archive for: Wild Turkey

Big Dogs at Downtown Train

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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

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

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:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Lots of Pole and a Fire Hydrant

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YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.

FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.

Now That We Ran a Little Bit…

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10 PAX arrived ready to board the Downtown Train on a Monday and knock out some hill repeats first thing! Some of those fellas…Moose, Best in Show, Cupid, and Sunshine…blasted up that hill a few times! A great morning for movement and a welcome break from the heat for a day or two!

FNG’s: No
Warm Up: Good Mornings and Sir Fazio’s followed by a mosey down to the library with some but kickers and fast feet on the circle. SSH x 20 and Imperial Walkers x 15 to finish up the warm up.
The Workout: 7’s on Library Hill. WW2’s at the top, Standard Merkins at the bottom. Those that moved faster, we’re rewarded with either Homer to Marge or Pickle Pounders while waiting for the crew during each pass.

A mosey over to the parking garage for a 5 corners…yes…5 corners routine with a partner. Each corner had a certain count exercise, while the partner did AMRAP wall or core exercise, then switch. Corner 1: 30 Derkins/Pickle Pounders. Corner 2: 40 Dips/LBC’s. Corner 3: 50 Monkey Humpers, BTTW. Corner 4: 40 Star Jumps/Peoples Chair, Corner 5: 30 WW1’s/Bear Crawl.
Mary: Monsey over to the flag for 10 more Good Mornings
Announcements: F3 2ndF picnic at Harris Lake, July 30th. Sign up sheet out there. Volunteers needed for July 5th fireworks event.
T-Claps (Recognition): Lot’s of RESPECT in the house today!
Prayer: Small child battling COVID/RSV…friend of POTS. POTS took us out!

Getting ready for Bobby’s 10yr Anniversary!

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FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

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

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)

When do we get to do some running?

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FNGs: none
Warm Up: Mosey out to Raleigh St and back. Side Straddle Hops, Good Mornings, Imperial Walkers / Hillbillies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs.
The Workout: Moseyed down to the Block on Main and circled up in the underground lot. YHC called out 7s with Australian Pull Ups down under (get it?) and Lunges up top. Next were 11s in the amphitheater. Merkins at the bottom, LBCs at the top. Wrapped things up with a mosey past Pace Yourself back to start.
Mary: 25 WWIIs, 25 Shoulder Taps, 25 Mountain Climbers, 10 American Hammers. Ended with some quick yoga.
Announcements: none today
T-Claps (Recognition): All of the Respect PAX out this morning!
Prayer: Slide Rule’s family, Stubs, 3 Alarm, FedEx’s M’s friend

The Quay preview

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YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.

Quick circle warm up
Good Mornings
Frankensteins
SSH’s

We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.

Prayers for sick kids of PAX and my M for sleep.

Great to lead on a beautiful morning to run.

BS Out!

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.