Tag Archive for: Woody

We all have two brains

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Mumblechatter was on point as expected.  

Warm Up: 10x3cts of: Good Mornings,  Willy Mays Haze, Sir Fazio Arm Circles (both directions), Daisy Pickers, SSH, Imperial Walkers.

Quick Feet down the parking lot and Bear Crawl back.  Plank walk across the lot and 1 Merkin in between each parking block. 

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, and Ground Pounders,

2 sets of 10x3ct:Rock Press and Skull Crushers

1 Set of 10x3ct:  Low Slow Flutter, Box Cutters, Plank Spanks,  Single Arm Merkins, Rockies, LBCs, Heal Taps, Homer to Marge (GP style ie. with rocks), Mountain Climbers, Carolina Dry Docks

6 rounds of Disc putting: 2 rounds of Bear Crawl, Lunge Walk, and then Split Jack to the basket if you miss holes of disc golf w/ exercises between tosses.

Played one hole of disc golf  – best of two throws.

COT: light stretching: Downward Dog to Pigeon Pose to Calf Stretches

Prayer Requests:   Prayers for Stub’s new job at Lowe’s and for those traveling or dealing with COVID or loved ones with COVID.

Announcements: F3 Picnic today, Derek Davis 5K, HSHM pricing going up soon

Is it still supposed to burn after 5 years?

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7 years ago – I had reached my max weight the year prior, 230 lbs.  After a friend and colleague passed away unexpectedly, I decided to train for and run in my first race ever.  The Triangle Sprint Tri.  I spent the next year biking, running, and swimming to the best of my ability – trying to prepare enough to survive the race.  I had a small group of local Tri-ers that helped me through along with some friends that also decided to race in the name of the friend we lost.

6 years ago – I had just completed the Triangle Tri, in the year prior I lost 30 lbs.  I was looking for something to keep the momentum.  I was working my way through a trial with a local CrossFit gym.  It was expensive, the people were nice but I still felt out of place.  I had started running with the Holly Springs Run Club and continued to off and on as well.  I was inconsistent and gained back 10lbs.

5 years ago – I showed up solo to my first workout at Paradise City after being EH’d only 1x several months before at a Wednesday morning Holly Springs Run Club run.  (I ran next to Deadbolt that morning).  July 24, 2017 I joined F3.

Today – I’ve lost 50 lbs since starting my fitness journey.  Much of it would never have been sustained without F3 and this community.  There are so many physical, mental, and personal challenges that I have faced because of F3 OR been more prepared for in my everyday life because of F3.  Marathons, Relays, the Pandemic, life…

The following workout closely resembles my first post Q’d by Emeril and CHiPS

FNGs: Nil

Warm Up:

  • Fellowship Run
  • Fast Feet on the Curb and switch
  • Carioca and switch
  • Circle Up
    • Windmills to 15
    • SSH to 50
    • Good Mornings to 10

The Workout:

Thang 1
Parking lot – B O M B S
Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot.
Swap out and continue the exercise until each amount of reps are complete.
The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

 

Thang 2

Trio’s at the ramp. Partner A wheelbarrows Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then wheelbarrows Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then wheelbarrows Partner C. And so on and so forth until the Q says to stop

Mary: Pickle Pounders, Homer to Marge, Pigeon Pose, Runners Pose

Announcements: Picnic this weekend, Derek Davis 5k

T-Claps (Recognition):  Thanks to F3 and F3 South Wake for being here.  I didn’t know I needed this but I needed this.  I appreciate everything this community has done for me personally and what I know it is and continues to be for all of us.  Keep grinding.

Prayer:

CHiPS delivered these at my first post, still fit today as you imagine they might coming from the good book.

  • Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
  • 1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

5 years ago our big community was much smaller. EC didnt exist, our group fitness target was the HSHM, At best we had one AO a day. We keep getting bigger, we keep getting stronger in many ways. Keep picking up the 6 core to what you do and who we are. Let us get bigger, but keep your small tribes moving too.  -UTI

 

——————————————–ORIGINAL BACKBLAST FROM FACEBOOK————————————————

July 24, 2017
PAX of 33 showed up to muggy sweaty Paradise City.
PAX: Pikachu, Jeter, Buford, Blue Hen, Roger Roger, Deadbolt, Baywatch, Sausage Party, Bluewater, Tofu, Big Perm, Chipshot, Java, Backpage, Dog Pound, Foghorn, Nemo, Patch, Moby, Yellow Card, Slappy, Icing, Happy Trees, Midget for Life, Sliderule, Slidetech, Anthrax,
FNG UTI
2.0 FNG’s Hulk, Messi, Stryker
SSH x 20, Windmills x10
WARM-UP on the jog
Sidesteps both sides, fast feet on the curb. 10 slow merkins
Parking lot – B O M B S
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Trio’s at the ramp. Partner A partner carries Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Up the ramp to tennis courts.
From Tennis courts to Bball court – Start with 5 burpees, 10 lunge each leg while walking, 15 imperial walker each side while walking, 20 merkins, 25 plank jacks. Mosey to the bball court for Mary.
15 each Freddie Mercury, Low slow flutter, Homer to Marge
10 each Hillbillies, 9 Good Mornings
COT
Arena – Need shoes size 10-11. Bring them to Owais or join him on Fridays at 2:30 for a workout
Raleigh Rescue Mission – Owais working to set up 2 days of feeding the homeless. More info to come
Holly Springs ½ Marathon – Lot of South Wake guys running in it. Join up as training will start soon.
PRAYERS:
CHiPS – Prayers for guidance to his nephew.
Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

Rolling Dirty

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Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!

FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.

We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.

2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.

A Good Mix of Hills

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FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers  x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte.  Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

Cletus – Spontaneous Q
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EC: LED, Woody, Yogurt. Arrived at 5 am fully expecting to see Breach and his truck full of toys. Oh, he’ll be here for the main event. His pre-blast indicated he was ready to go and bringing coupons. Surely he’ll be here for he main event! OK, 5:30 rolls around–no Breach! I love Q-ing at Cletus, so here goes?
Warm Up: Mosey to top of Ivan lot. Circle up for 50 SSHs, series of arm circles (front, back, seal claps, overhead, chinooks). Gillette rolled in just a minute late, so we all did five burpees OYO. Thanks Gillette, I like burpees.

The Workout: Mosey to amphitheater and the ledge. Lined up for derkins in an Indian Run formation. That is, everybody plank up in derkin position, tight to one end. The phrase “tighten up” triggered the human jukebox–Arthur Fonzarelli (Fonzie) to sing “Tighten Up” by Archie Bell and the Drells–nice! The “Indian” does five merkins, calling them out. Then, runs to head of the line. Cycle through til each PAX had done three rounds. Additional round including step ups and dips. This took a while.

OK, let’s do the same formation, but with balls to the wall (BTW) and preacher’s chair. We went all the way around the back wall of the amphitheater twice. This took a while. But, on the second round of BTW, the wall shifted and we stopped that exercise.

Mosey to the playground. Time for a mini-Murph. Partner up for accountability. Partners do five pullups together, then do 15 merkins together. Next, partners for five pullups together, then do 20 squats together. We continued for as many rounds as possible until 6 minutes before end of workout.

Mosey to pickleball courts with radar guns for Mary

Mary: Popcorn Mary
Announcements: F3 picnic; Expect to see Dr. Ryan next Friday (6/24/22), a Spartan racer that Cupid, Gillette, and I head-locked. Woody rolled by and said, “Never not head-locking”!
Prayer: Stubs and family, 3-Alarm full recovery

We will rebuild!

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FNGs: Gator
Warm Up: SSH, Frankensteins
The Workout: Had a great mosey around Fuquay-Varina today. 7 PAX strong including one FNG (Gator). The storm last night left branches everywhere, especially on the Greenway. Fumunga assured us that we would rebuild! The six was picked up along the way and a lot of great mumble chatter was made.
Announcements: July 5th volunteers needed, F3 Family Picnic coming up.
T-Claps (Recognition): Gator for coming out to his first F3 workout/run.
Prayer: Stubs

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.

R4TJ, Cat in the Hat Version

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A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

Are you in some kind of fitness challenge? No just playing with balls.

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FNGs:

None today – the one I had let me down.
Warm Up:

SSH x10 IC

Sir Fazio forward and backward x10 IC

Imperial walkers x10 IC
The Workout:

Mosey to the rock pile. Grab a rock “your M would be impressed by” and circle up.

We rotated around the rock pile and did curls, tri-ceps, overhead press, ground pounders, upright rows, and bus drivers.

Carry the rock over to the wall for 3 repeats each of 20 IC balls to the wall 20 IC preacher’s chair.

Cusack the rocks across the park to the basketball hoops for our main event.

Pax made two lines holding plank. Pax at front of each line shot with the first shot coming from the 3-point line and subsequent being a free for all. First to make the basket did 5x of that round’s exercise (merkins, squats, turkish getups) while the loser did 10x.

We wrapped up with each pax taking a halfcourt shot. Pax were advised that misses added 1 and makes took off 5. After 12 misses we did our 12x penalty burpees.
Mary:

Mosey back cusacking to the rock pile and then back to start. We had time for 20x LBCs and low slow flutters followed by some yoga for the many pax that had run to U-Turn and then back to Ground Pounder.
Announcements:

June challenge continues! Great to see so many pax out there getting after it.

July 4th serving with the town of Holly Springs at Sugg Farm.
T-Claps (Recognition):

All the pax doubling up this Saturday morning.
Prayer:

There were many. YHC took us out.

Vicious Cycles 6/8/22

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7 Cyclomanics took to Holly Springs to rough the weather and get in some wheelie miles

Double D, Kubota, Gump, Rams, Woody, Swift and Breach on the Q

The Workout: Started at Womble park and hit the streets, we mastered the greenway around to heartbreak hill back up into Sugg for some more off-road action, took the scenic route back across the neighborhoods and flew by Tapline to check out the situation, back through the greenway to womble and then across Stinson, down Bass Lake rd and into Sunset Ridge. There was a John Deere sighting as we pushed out to Holly springs road as the rain started to catch us. The heavy stuff fell as we rounded the corner on Bass lake and headed back toward Womble.

Announcements: There are some upcoming Travis Manion Foundation opportunities, will post on Slack, Kubota is raising money for a charity, details to follow on Slack

Closed in Prayer undercover