Yogi – F3 South Wake

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

May 16, 2022/in Cletus /QIC: Yogurt
PAX: Abe, Alpine, Banana Seat, Boy George, Cancun, Cupid, Da Business, Dauber, Full House, Go-Gurt, Happy Gilmore, Hasselhoff, Highlighter, Hurts A Little, Lipstick, McNugget, Nemo, Pikachu, Sand Crab, Skidmark, Slide Rule, U.T.I, Wild Turkey, Woody, Yogi, Yogurt

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.

Loud and Proud (QIC Yogi)

February 28, 2020/in Cletus /QIC: Katniss
PAX: Da Business, David, DoubleD, Florence, Go-Gurt, Katniss, Yogi, Yogurt

FNGs: David cross country runner who is ready to slay opponents. Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword. Ok, this would not be PC today, so maybe just remember where David got his strength.

PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D

Warm Up: Like clockwork, Flo Jo rolled in right on time at 5:30 sharp. Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day). Hello 10 burpees. Yogi then looked around the circle, pondering the mission of F3. He called on SloJO. Stumped Flo Jo took credit for an addition 20 burpees. Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout. Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness). This discussion was our warm up. All kidding aside, Yogi was making a point and it’s an important one. You should know the true mission and purpose of F3, we are all apart of it

The Workout: Yogi had walked off 50 yards in the parking lot. Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves). Yogurt was certain it would end at a game of 52 pick-up. But no, Yogi divided the deck and placed a stack at each end of the 50 yards. At each end, one PAX flipped a card. We did reps based on the face value and exercises as follows:

Hearts = burpees

Diamonds = diamond Merkins

Clubs = WWII’s

Spades = Squats

For the next 35 minutes we ran back and forth. Many threw down the glove, challenging others to sprint. Let me tell you, “David” and Go-Gurt are fast!

DaBusiness, who loves burpees, flipped only high hearts from the deck. No two’s or three’s from him; all business!

Mary: She didn’t show up. Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements: Forceps’ family service Saturday
T-Claps (Recognition): Yogurt for sending me “notes” It was the entire backblast!
Prayer: Forceps and family, Yogi’s kids to come to know God in their life, 12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)

9/11 Stair Climb

September 16, 2019/in AO Post, Convergence /QIC: Warbucks
PAX: 16-bit, Abe, Banana Seat, Bernie, Blue Hen, Breach, Buford, Chips, Coal Ash, Dahmer, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Farva, FedEx, Foghorn, Gump, Lucky Charms, M4L, Martini, Maybelline, Moby, Modify, Noah's Ark, Norm, Pablo, Peak Week, Pikachu, Pony Boy, Quiver, R22, ShamWow!, Side Piece, Smokey, Sprinkler, Swanson, UTI, Warbucks, Wiggly, Yogi, Yosemite

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

A little running never hurt anyone

August 31, 2019/in South Park /QIC: Decoy
PAX: 2%, Big Green, Decoy, Yogi

PAX: Yogi, Big Green, 2% and Decoy
Warm Up: mile and half jog
The Workout: 11’s with merkins and squats with 100 run in between.
Mary: Jack Web with merkins and air presses. Also, 10 bonus burpees for a Big Greens tardiness.
Announcements: JOCO’s 1st convergence Monday 7AM Clayton Community Park. September 14th dove hunt, and need a south park Q next week as myself and Yogi will be at BRR.
Prayer: Big Green in RPD academy and 2% family.

Last second audible

August 24, 2019/in AO Post, South Park /QIC: Decoy
PAX: Decoy, Yogi

PAX: Yogi and Decoy
Warm Up: mozy, side straddle hops, hillbillies, wind mills, good mornings, arm circles, and Michael Phelps
The Workout: 5 rounds with Yogi. One round consisted of 20 irkins, 20 dips, 20 squats, 20 WW1, 20 carolina dry docks, 10 burpees, and 200 yard run. Completed 5 rounds.
Announcements: Dove Hunt at decoys house and September 14th.
Prayer: School starting, last minute vacations, friends and family recovering from injuries and sickness.

Crazy 8’s Random Reps!

August 23, 2019/in Cletus /QIC: Katniss
PAX: 16-bit, 187, Axe, Banana Seat, Brony, Cupid, Da Business, FedEx, Fonzie, Full House, Katniss, Lipstick, Moby, Oboe, Yogi, Yogurt

EC: Full House, 187, Yogurt, Cupid, Axe

PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss

FNGs: None

Yogurt, thanks for the opportunity! PAX, thanks for a great turn out. Thanks to all of you in F3. I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.

Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship. It is an honor to stand by your side!

Warm Up:

YHC arrived for his first Q at 5:03. Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back. Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”. It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.

Imperial Walkers (aka Hillbillies) X 10

“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187. Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about? But anyhow thanks 187.

Imperial Walkers (aka Imperial Walkers) X 10

SSH X 20

Daisy Picker X 10

Fazio Arm Circles F/B X 10

The Workout:

2 group Indian Run around Soccer Fields to Play ground.

At the playground, taking one from the F3 playbook, we did Morning Call. All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups. A little confusing with 2 groups but hey I didn’t expect this many PAX.

Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence. Random facts, No snake or spider bites today, and in cadence = 2X reps.

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Squats 10+

Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions. I just went with it…

Next, an Indian Run around the baseball fields back to the lot where we left our rocks. This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions. Yes, this was taken to heart and applied for the remainder of the workout.

Arriving back at the lot with our rocks, I remembered that 3 sets were the plan. So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats.

3 Sets:

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Realized on the 2nd set that my mistake had worked out just fine. Arms were burning, a few PAX were dropping rocks, and still had one set to go

Dropped off rocks. Still time to go…Rinse and repeat the first part, finally something worked out to plan

Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.

Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn. It was somewhere in the middle here that I couldn’t complete my own workout without modifying.

Fun Fact: I may have completed 1 workout since I started F3 without modifying. Must have been an M4L workout!

Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me). He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts

Mary:

Shoulder Taps X10

Pickle Pounders X15

6” hold 0 degree to 45 degree 10 sec holds: X3

LBC X15

Diamond Merkins X10

Somewhere in here I couldn’t breath or count. Looked to the PAX to call out exercises and I provided the impeccable cadence counts…

American Hammers X15

???

So all in all, I think it turned out to be a good workout. My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”. It was a pleasure to lead you men.

Announcements:

Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187. Free donuts and coffee! JACO- see facebook

Claps (Recognition): All PAX for allowing me to lead

Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out

Wilt Chamberlain is a beast!

July 20, 2019/in South Park /QIC: Decoy
PAX: Big Green, Decoy, Fly Boy, Globulin, Lab Rat, Yogi

PAX: Recorded setting day at South Park with a Pax of 6. Roll call – Yogi, Fly Boy, Lab Rat, Globulin, FNG, and myself (decoy).

FNGs: Welcome Big Green!
Warm Up: Short jog to get moving, followed by side straddle hops, cotton pickers, imperial walkers, Michael Phelps, and arm circles.
The Workout: Wilt Chamberlain: 2 sets of cones set 100ft apart. Started with 25 squats, ran 100ft, 25 LBC, 50ft bear crawl to second set of cones. 25 Lunges each leg, ran 100ft, 25 flutter kicks each leg, bear crawled back to the beginning. Completed the circuit 4 times in memory of Wilt’s 100 point game.
Mary: 10 reps of dying cockroaches, plank, WW1, burpees, Freddie Mercurys, and more flutter kicks.
Announcements: Sasquatch next Saturday, Community 5k Aug 17 in Wendell.
Prayer: Family starting new jobs, family and friends recovering from injuries and illness.

Nothing Has Changed in 4 Years…

July 19, 2019/in Cletus /QIC: Gump
PAX: 16-bit, 3rd Cousin, Abe, Breach, Coal Ash, Cupid, Da Business, Deadbolt, Doc, Full House, Go-Gurt, Gump, Hasselhoff, Lipstick, Lipsync, Noah's Ark, Pikachu, Pyle, Sea Legs, Snap, Yogi, Yogurt

22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

Jump shot 15x
Double Airborne Heisman
Run Stance Squats (switch feet-looking forward, touch toe)
Swing Kicks
Twist Combo, tip-toe twist
Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

Biceps – In – 15x
Triceps – Bent over curls
Shoulders – Arnolds
Biceps – Front
Triceps – Overhead extensions
Shoulders – Overhead
Biceps – Outer
Triceps – Tricep press on your back 40x
Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

3+ miles of Indian Runs!!!

July 18, 2019/in To Be Determined /QIC: Aquaman
PAX: Aquaman, Dahmer, Doc, Gumby, Katniss, Potts, ShamWow!, Snap, Yogi

EC: Aquaman, Bullseye, Dahmer, Shamwow

FNGs:None

This is gonna be short and to the point.
Warm Up:Mosey to greenway with various stretching and exercises along the way. Windmills, high knees, butt kickers…..you get it, we were getting ready to run a bit.
The Workout:Took off out the green way in a 2 group indian run. YHC instructed that every time “DROP” was heard, PAX was to drop and do 2 DBL Merkin Burpees then continue as you were. In addition, at YHC’s direction we did various exercises together, never leaving the six. Merkins X20 in various forms, Derkins X20 at the bridge, step ups on the equipment, LBC’s IC X20 X20. I think there were other exercises but who’s counting. If you really want to know, you should have been there! We went 1.5mi out and stopped at bottom of hill on the way back. YHC thought it would be a good idea to instruct everyone to run to top, do 5 burpees, down 5 burpees, up 4, down 4 and so on. that didn’t last long…….Indian run back for mary.
Mary:Low slow flutter, LBC’s, Boat Canoe (my fave ;)) Have a nice day
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out

Merkin Mania Agility

July 11, 2019/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Beater, H1N1, Messi, Modify, Noah's Ark, Yogi

1 Year ago Kenny’s Grave was brought back to the gloom as an active AO. We have had some great workouts there over the past year. FV continues to grow and constant numbers for this AO are becoming more normal. The hot soup was in the air this morning. Beater was back in action. Yogi was found in the southern most part of FV. 7 total PAX was ready to put in work. YHC just rolled back from a solo EC run with 2 mins to spare. I grabbed My Boy Blue and a pair of gloves. Go time!

EC: Banana Seat

Warm Up:
Warm up lap with butt kickers/high knees then carioca over to b-ball court
Good mornings x12 IC
Prisoner squats x12 IC
Air squared x12 IC
Slalom x12 IC

The Workout:
Mosey to rocks 3×12 each
Curls (slow, reg., fast)
Tri’s
Straight back rows

Merkin mania quick feet
Figure 8 lap around the parking lots with cones and ladders along long stretch
Meet back in middle for merkins called
X12 reps each lap completed
Reverse merkins
Diamond merkins
Ranger merkins
Knerkins
Hand release merkins

7’s at the hill near splash pad
Burpees and Bobby Hurley’s

Mary:
Pickle Pounders x12 IC
J-Lo’s x12 IC
Heels2Heaven x12 IC
HAND

Announcements:
FB/Slack – Sasquatch coming up

T-Claps (Recognition):
All those that posted in the sauna like conditions

Prayer:
Noah’s Ark wife and family, Yogi’s kids, unspoken

Great work out there today gentlemen. Always a pleasure to see everyone pushing themselves. Modify will be easing into the role as new site Q. Co-Q TBD.

BS Out!

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