Tag Archive for: Yogurt

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.

AGS Goes Fast!

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FNGs: none
Warm Up: SSH, Frankensteins, Squats
The Workout: Nice and easy 5 mile run down the Greenway, along Bass Lake and back through downtown. The six was picked up and a really solid effort was made by all present. YHC ended up with an 8:52 pace. Faster than I planned, but the weather was right and I was feeling it.
Mary: Very quick stretching before closing things out.
Announcements: Three Alarm run on Tuesdays, Beer Den on Thursdays, July 5th volunteers, South Wake family picnic on July 30th.
T-Claps (Recognition): Sunshine (and the rest of the 75 Hard crew) for their continued commitment. All that hard work is definitely showing.
Prayer: Stubs.

3 Amigos

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FNGs:
Warm Up:
The Workout: We ran and it was fun
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

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)

Bakers Dozen for June Ultimate at Ting

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5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)

A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate

Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q

Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.

The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.

Mary: Learned a little more about Gump and found that his name has nothing to do with running

Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.

Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.

Can You Smell the Granite?

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First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!

EC: Dahmer, Bleeder, Yogurt, YHC

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair.  A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…

11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.

Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.

We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.

We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.

Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!

Ground Pounder 5/28/22

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FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six adding Chest presses
Small Circle Rocks (5-10 lb). Pick 2 nearly identical small rocks you can hold in one hand. Individual curls 20 x 3 counts, Individual tricep presses 20 x 3 counts. Repeat.
Mary: Freddie Mercury’s x10, LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Prayers that David’s interviews go well. Gump’s family traveling to Florida. Davis’ recouperation.

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.

Did you know that whales eat moose?

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Tea Time Murph 5/9/2022

Music Theme: Country that rocks, featuring Jason Aldean; general thumbs up by all PAX
Warm Up: SSH 25x; deep squat to stretch calves, hammies; touch toes, exhale
The Workout: Murph 1 mile run, 300 squats, 200 merkins, 100 pull-ups, 1 mile run

Taking off on the second run, Cancun asks Moose, “Did you know that whales eat moose?” It’s true, seriously. First of all, Cancun said it. Second of all, it was on the Internet: “Orcas occasionally eat moose. While both animals live in different habitats, there is a predator-prey relationship. There’s no evidence that killer whales eat moose regularly, but they do sometimes.”
Mary: None
Announcements: 3-Alarm Tuesday; June Challenge
T-Claps (Recognition): Moose’s M inspired by F3 job/career changes; also became a runner via F3 influence

Prayer: Loss of WebEx’s brother in law–pray for the family

AGS Mother’s Day “I have no idea where we are”

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I was pleased to see @Coal Ash when I jogged up. HCs @Cupid and @U.T.I and @Bird Flu were there. Nice!
Warm Up: No EC’ers today, so at 6 am we took a quick jog around the parking lot and circled up. SSH’s x25 to continue jumpstarting the heart rate. Breathed through some GMs. Stretching OYO to hit whatever spots you need to hit before a run. You know where those are. Finally, a shout out to @Vasoline with 25-30 Merkins, OYO.

The Workout: Knowing that AGS was founded on sunrises around Bass Lake, I try to honor that tradition when I’m Q’ing (@Deadbolt @Mookie). Today was no exception. I explained the route: Across Womble, down Bass Lake Outfall Greenway, along this edge of lake, over to Salem Ridge, around the driving range, connect back to Stinson, on to Womble.

We took the fast route down the greenway. I knew we had no chance of a spectacular sunrise, only gloom, but we’re used to that, right? Maybe a little unexpected the first week of May though. Going down the greenway is super fast. I’ve always said, run fast where you can, and this is one of those places.

Along the way, we made connections. Cupid the flu vaccine plant employee caught with Bird Flu, the bird flu expert who is working to contain the bird flu itself. Coal Ash, UTI, and myself caught up with work and employment.

We dialed back the pace after reaching Bass Lake, because that early fast pace wasn’t paying off for all of us. We headed up Salem Ridge towards Linksland. Someone suggested that we do something in @Pikachu’s yard, but we declined. I would love to work in some of the loops in SSL, but from Womble that would put us over 6 miles and there’s just not time. On the back half of the run, we caught up on mothers and Mother’s Day plans.

We took Gable Ridge back towards Bass Lake Road. Over to Norwalk. “I have no idea where we are,” declared @Coal Ash. Bam, we arrived at Bass Lake Road and the lights came on! From there, it was an easy jog on Stinson back to Womble. Perfect, 5.45 miles and 7 am. COT, photo op with YHC and @Coal Ash stylin’ the same colors. I even turned my hat backwards.

Mary: None

Announcements and T-Claps (Recognition): Appreciation to everyone who contributed the very successful 3-Alarm Root Beer Float Mile. @Bird Flu really led the way, buying root beer and ice cream early on. Then, posting the pre-blast. @Wild Turkey was solid too, as usual. He set up the root beer and awards table and mapped up and set up the root beer course as well. Thanks to all who posted. Plus, we had enough money from our collection to make a significant contribution to the iPad 3-Alarm received for his birthday.

UTI previewed the June challenge. Largely modeled off the 2021 May challenge, but with improvements. Not to be confused with previous “Rune” run challenges in June.

Prayer: Remember your mother and be grateful. Strength to those who may not be having children. Keep all PAX healthy and strong.