Woody – F3 South Wake

Did you know that hill is almost 400 meters long?

July 22, 2024/in NeedMore Ruck /QIC: Abe
PAX: @flip phone, @Kimura, Abe, Matlock, Pumps, Woody, Yankee

FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

Some mosey. Shoulders, Chest, Legs Oh My!

July 17, 2024/in Downtown Train /QIC: Pumpkin Spice
PAX: 3rd Cousin, Bobby Dall, Choppa, firefly, lube, MadDog 2020, no doubt, P.S.I. 006, Quiver, Shooting Blanks, TomTom, Woody, Yocal

FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities.

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.

Dead @$$ Last

June 22, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Gump, HazMat, Noah's Ark, Pumpkin Spice, Woody

FNGs: Bill, age 81, joined us for COT. May come next week.

Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.

The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.

Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders

Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.

Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.

Mosey back to the flag.

Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.

Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.

Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.

Summit Disney

June 6, 2024/in Disney /QIC: Stickers
PAX: @skittles, Abe, Bobby Boucher, Breach, Catfish, Cupid, Dumbo, Kenny G, M4Life, no doubt, Slide Rule, Sprinkler, U.T.I, vanilla, Woody

FNGs: None

Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.

The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.

Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 5 Star Jumps

Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 10 Star Jumps

Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat

Sprint to the top of the berm and perform 15 star jumps

Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 15 star jumps

Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 10 star jumps

Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 5 star jumps

Return all of our rocks to designated areas and return to greenway path.

Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.

Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.

Make our way to the flag for Mary.

Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution

Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.

T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.

Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken

Jellybeans set the tone

June 4, 2024/in Purple Cobra /QIC: Stickers
PAX: @boris, @skittles, Abe, Batboy, Best In Show, Bird Flu, Bobby Boucher, Catfish, Choppa, Cupid, Full House, Jellybeans, M4Life, no doubt, Pac-Man, Pumpkin Spice, Slide Rule, Stickers, Woody

On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.

FNGs: Nada

Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers

The Workout: Mosey to the rock pile for a medium rock.

Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)

Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.

Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.

Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.

Finished with a plank hold rock pass down the line of 14 PAX x 2.

Over to the playground we went to complete the June challenge of 20 pullups at every AO.

Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching

Announcements:

F3 picnic this Sunday.

T-Claps (Recognition): Nada

Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken

Landscapers Union (Disney 5/9/24)

May 16, 2024/in Disney /QIC: Fram
PAX: Banana Seat, Bobby Boucher, Breach, Cupid, Dumbo, FlipPhone, Midget 4 Life, Pac-Man, Riding Red, Sprinker, Woody

FNGs: None

Warm Up: Various

The Workout:

ME: jog to hill

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

Jump rope
WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercises

Announcements: Over a week ago..check slack

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX.

Italian gas stations have some strange customers

May 16, 2024/in Disney /QIC: SoftServe
PAX: Abe, Breach, U.T.I, Woody

Warm Up:

Good Mornings
Hillbillies / Imperial walkers
SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

WWI’s
chest press
tricep extensions
alternate staggered pushups

took it to the half wall and did some:

Erkins / Derkins & Dips
toe taps and star jumps

Mary:

🍿 Mary

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. 😲🤯

Announcements:

3F opportunities coming up

painting the fence at Bass Lake (check slack for details)

Prayer:

pray for Nemo and his family after the loss of his mother.

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.

We’re going on a bear hunt (5/7/24)

May 9, 2024/in Prison Yard /QIC: Abe
PAX: Abe, Clean Sweep, Rico, Six Inch, Woody

FNGs: none

Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.

Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.

Mary: Popcorn Mary, followed by some stretching.

Announcements: check Slack

T-Claps (Recognition): Clean Sweep for getting back out after an absense.

Prayer: Nemo’s family

What do Cicada’s and The View have in common?

May 2, 2024/in Disney /QIC: SoftServe
PAX: Bondo, Fram, Gizmo, Nemo, Woody

Warm Up:

All exercises (x15)

Good mornings
Imperial Walkers
Hillbillies
Mtn. Climbers
Sir Fazio Arm Circles

The Workout:

Partner Dora was the name of the game:
1 partner ran to the stop sign and back
– 300 Squats
– 200 LBC
– 100 Merkins

2 rounds
Wall Sits
Erkins / Derkins & Dips

As we over by the half wall doing erkins derkins and dips the mumble chatter started and Nemo got to talking about the cicada’s that are all over our neighborhood. He thought it was some of the construction trucks near by the cicads were so loud! I have to admit these cicada’s are pretty loud. Next, Gizmo chimes in with “you know The View said that Lunar Eclipse has something to do with the 2 different types of cicada’s that are emerging from the ground” I didn’t think to much of it besides the fact that it’s a weird coincidence.

Nemo quickly said, “On a side note, how long have you been watching The View Gizmo?” We all lost it and had a good laugh.

Mary:

Popcorn Marry – My favorite was Bondo’s “Alex” – A JLo combined with a pickle pounder 🤣

Announcements:

Travis Manion Foundation | Work Out of the Day – this Friday May 3rd 2024

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