Tag Archive for: Woody

Nutcracker 6/7

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Warm Up: SSH, GM, arm circles, Seal clap, overhead clap, Imperial walker, Windmill
The Workout: with accountability partners. One partner bear crawl, and run a lap around the parking lot. Other partner, rotating exercises, LBC, Merkins, dips, Low slow flutter, Squats, Hand release merkin
Mary: dying cockroach, LBC, crossover LBC alternating
Announcements: see slack
Prayer: pumpkin spice traveling, stubs, lipstick, slide roll, those affected by the fire last night in Holly Springs

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

That’s a Southern Turtle!

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FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big  hills, a monster turtle, and a deer for 3.61 miles total.
Mary: none
Announcements: Thanks again to everyone that was able to make it out for my 5 year anniversary Q and also for all of the messages from those that couldn’t.
T-Claps (Recognition):
Prayer: I took us out

Pace Pyramid at Tiger Blood

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FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move

It was an honor to lead again, possibly last time before the move. Great work by everyone today.

RFTJ 5/25/2022

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FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

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.

VC 5/11/22

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FNGs: NONE
Warm Up: OYO
The Workout: See Garmin
Mary:
Announcements:  Memorial Day Murph; June challenge
T-Claps (Recognition):
Prayer:  Dauber led us out; Lipstick’s family, Unspoken

Honored to lead.  Dauber

 

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FNGs:None
Warm Up:We just go
The Workout:Some road, some trial, some grass, some green way

R4TJ 3.30.2022

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FNGs: Not today

Warm Up: Discussed the route and headed out.

The Workout:

We ran 5 miles.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.

T-Claps (Recognition): All HIM for showing up today.

Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.

YHC took us out. Thank you for the opportunity to lead.

20’s on the ramp

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EC:  Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up:  1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon.  Need aid/water station helpers for the Spring Classic.

Prayer:   Jessica and Melanie