Spitz Archives - F3 South Cary https://f3southcary.com/tag/spitz/ Free outdoor workout groups for men, to invigorate male community leadership. Sat, 16 Nov 2024 14:12:19 +0000 en-US hourly 1 https://i0.wp.com/f3southcary.com/wp-content/uploads/2022/01/cropped-f3-south-cary-shield-logo.jpg?fit=32%2C32&ssl=1 Spitz Archives - F3 South Cary https://f3southcary.com/tag/spitz/ 32 32 201319790 202416 Q’d by Water Wings https://f3southcary.com/2024/11/16/202416-qd-by-water-wings/ https://f3southcary.com/2024/11/16/202416-qd-by-water-wings/#respond Sat, 16 Nov 2024 14:12:19 +0000 https://f3southcary.com/?p=3008 Q: Water Wings PAX: Astro, OTW (On The Way), Unitard, Useful Engine, Fruit Loop, Morpheus, Captain Jack, Hermes, Nugent, Spitz, French Lick, Tonnage PAX (not in Slack): None FNGs: None ...

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Q: Water Wings
PAX: Astro, OTW (On The Way), Unitard, Useful Engine, Fruit Loop, Morpheus, Captain Jack, Hermes, Nugent, Spitz, French Lick, Tonnage
PAX (not in Slack): None
FNGs: None
COUNT: 13

WWW8 installment #6 (ish)

Warm-up : After the pledge, we headed to the boat launch for a few regular exercises

The Thang: 4 corners around the disc golf course with 3 rounds of ascending 5, 10, 15, 10 reps of burpees then CDDs then Bonnie Blairs

Mary: 5 mins of plank hold exercises with as close to 100% participation as you’re going to get with Astro in attendance 😁

Big numbers for Saturday!

COT: Freed to Bleed today
TCP at 2pm tomorrow

75ish% coffeeteria attendance

And with that, WWW8 comes to a close. Thank you to all that have had an impact in my life over the last 8 years. Without F3 I would have never ran more than 3 miles, done the BRR, Tuna Run, various CSAUPs and definitely would not have done R2R2R. Other than the physical benefits, I’ve appreciated the diversity of thought that comes out in the gloom and coffeeteria. As humans, we tend to gravitate to like minded people and F3 has provided an opportunity for conversations with men that have challenged my opinions and point of view on many topics.
Thank you again and MIAGD!

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[ao-wed-hulkamania] 202416 Q’d by Cauliflower https://f3southcary.com/2024/10/16/ao-wed-hulkamania-202416-qd-by-cauliflower/ https://f3southcary.com/2024/10/16/ao-wed-hulkamania-202416-qd-by-cauliflower/#respond Wed, 16 Oct 2024 11:05:16 +0000 https://f3southcary.com/?p=2904 Q: Cauliflower PAX: Spitz, Flounder, Nabisco, cheeseballs, Schnitzel, Lite Brite PAX (not in Slack): None FNGs: None COUNT: 7 Warm-up: Good mornings, calf stretch, hillbillies, halo’s Thang: Swing 20 Single ...

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Q: Cauliflower
PAX: Spitz, Flounder, Nabisco, cheeseballs, Schnitzel, Lite Brite
PAX (not in Slack): None
FNGs: None
COUNT: 7

Warm-up: Good mornings, calf stretch, hillbillies, halo’s
Thang:
Swing 20
Single KB Goblet Squat: 10
Overhead press 10 each side
Knerkins: 10
Around the world: 10 each way

Swing 20
RDL: 10 each
Rows 10 each
Diamond: 10
Side bends 10 each

Swing 20
High Pull to Goblet Squat 10 each
Bi’s and Tri’s: 10
Ranger: 10
On the shelf 10 each
Almost got through 3 rounds.
Playlist consisted of a wide variety of music that had the word “hip” in the lyrics. Tomorrow will be 1 year since my hip replacement. I am grateful for my F3 community that supported me through my recovery and to have access to a variety of workouts in the Greater Carpex region. In order to get support, you need to ask for it. Thanks to Sbarro for the coffee while on the IR.
Make it a great day.

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202415 Q’d by H G T V https://f3southcary.com/2024/10/15/202415-qd-by-h-g-t-v/ https://f3southcary.com/2024/10/15/202415-qd-by-h-g-t-v/#respond Tue, 15 Oct 2024 12:06:55 +0000 https://f3southcary.com/?p=2899 Q: H G T V PAX: Amway, cheeseballs, Dumas, Half, Jigglypuff, Joe Smith, Spitz, Tinkertoy, Grisham, Useful Engine, Unitard, Renfield PAX (not in Slack): None FNGs: None COUNT: 13 22.5 ...

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Q: H G T V
PAX: Amway, cheeseballs, Dumas, Half, Jigglypuff, Joe Smith, Spitz, Tinkertoy, Grisham, Useful Engine, Unitard, Renfield
PAX (not in Slack): None
FNGs: None
COUNT: 13

22.5 exercises EMOM. I’m really trying to write a one-liner here. But how can one avoid saying An honor to lead. To those who Q it’s a shared feeling. A privilege to be in the moment with the fellas. We are truly blessed to have this opportunity to be with each other, push ourselves, set aside differences or challenges in our lives and to push ourselves for a moment each time we post. In my few years of posting I’ve come to learn it’s is not just about doing exercises, or some weirdo yelling “slow the hell down”, or feeling like you gotta go faster to keep up. It’s really about being there. Just showing up. participating in the 2nd F chemistry. Finding your own way of doing it but DOING IT. Putting yourself out there, posting at a place that is unfamiliar, stepping up to lead a little, jumping in regardless of how clear-eyed you are in the am. You won’t fail because all these F3 guys around you will be there, in their own way, to get you up and going again. I saw this comment somewhere. Recalling it here:

Do the thing that scares you most. All the best things are on the other side of that fear.

Lots of stuff happening this fall. Keep track on COT channel.

10/19 – SCary Dad’s is HAPPENING this weekend! PAX asking where & when.
11/4 starts SCary Culture week! PAX asking how they can help. Q holding off until closer.
11/8 SCary Bowling night at Buffaloe Lanes, Garner. PAX asking for repost of sign up sheet.

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[ao-wed-hulkamania] 202402 Q’d by Dumas https://f3southcary.com/2024/10/02/ao-wed-hulkamania-202402-qd-by-dumas/ https://f3southcary.com/2024/10/02/ao-wed-hulkamania-202402-qd-by-dumas/#respond Wed, 02 Oct 2024 11:46:35 +0000 https://f3southcary.com/?p=2862 Q: Dumas PAX: cheeseballs, Captain Jack, PickUp, Cauliflower, Spitz, Schnitzel, Adjacent, Nugent, Sbarro, Dumas PAX (not in Slack): None FNGs: None COUNT: 10 This morning’s Hulkmania Kettlebell beatdown had us ...

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Q: Dumas
PAX: cheeseballs, Captain Jack, PickUp, Cauliflower, Spitz, Schnitzel, Adjacent, Nugent, Sbarro, Dumas
PAX (not in Slack): None
FNGs: None
COUNT: 10

This morning’s Hulkmania Kettlebell beatdown had us swinging iron and scratching our heads to a playlist of One Hit Wonders’ second songs, which, much like our form on those last few thrusters, left a lot to be desired. We kicked things off with kettlebell swings to the sweet sounds of “Amnesia” (because yes, apparently everyone forgot Chumbawamba’s song after Tubthumping), but don’t worry… we knocked it down but somehow still got up again on those swings. This AO may not have been a chart-topper, but this morning, we were out here doing the work, great job everyone!

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202409 Q’d by Tinkertoy https://f3southcary.com/2024/09/09/202409-qd-by-tinkertoy/ https://f3southcary.com/2024/09/09/202409-qd-by-tinkertoy/#respond Mon, 09 Sep 2024 10:46:25 +0000 https://f3southcary.com/?p=2785 Q: Tinkertoy PAX: Spitz, Jigglypuff, Astro, Hallmark, Spade, Gravel Mouth, Gizmo, Renfield, Snip, French Lick, Kirkland, Flounder PAX (not in Slack): None FNGs: None COUNT: 13 12 men joined me ...

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Q: Tinkertoy
PAX: Spitz, Jigglypuff, Astro, Hallmark, Spade, Gravel Mouth, Gizmo, Renfield, Snip, French Lick, Kirkland, Flounder
PAX (not in Slack): None
FNGs: None
COUNT: 13

12 men joined me for a journey. A journey that went around and back again. There were trials, there were foes, and there were many manholes.

Pledge, mosey to cul-de-sac for warmup where I got reprimanded for my enthusiasm for the side straddle hop. Mosey to the Greenway for 7s of LBC and heels to heaven. Then continued on the journey with indian run. Paused in cul-de-sac to make sure we all made it. Then down into the depths of Lochmere.l golf course Greenway. 20 pushups at each manhole=100 total. Round the way and back up to the flag with star jumps and some fellowship on the way.

Good work men! Honored to lead.

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[aothunderstruck] 202429 Q’d by Tonnage https://f3southcary.com/2024/08/29/aothunderstruck-202429-qd-by-tonnage/ https://f3southcary.com/2024/08/29/aothunderstruck-202429-qd-by-tonnage/#respond Thu, 29 Aug 2024 11:01:33 +0000 https://f3southcary.com/?p=2748 Q: Tonnage PAX: Bobby Dall (Marc Lemire), French Lick, Gravel Mouth, Homegrown, Kitty Litter, Renfield, Sherpa, Spade, Spitz, Term Paper, Tonnage, WebMD PAX (not in Slack): None FNGs: None COUNT: ...

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Q: Tonnage
PAX: Bobby Dall (Marc Lemire), French Lick, Gravel Mouth, Homegrown, Kitty Litter, Renfield, Sherpa, Spade, Spitz, Term Paper, Tonnage, WebMD
PAX (not in Slack): None
FNGs: None
COUNT: 12

Started this beautiful morning with the pledge & a quick 3/4 mile mosey.
Thing 1 – CDD & WWII – 7s or 11s on the hill (depending on how much of a HIM you are)
Intermission plank hold & Dad jokes
Thing 2 – parking spaces 4 & 10. Bear crawl 4 spots then 10 merkins repeat to the end of the lot. Repeat with lunges & squats.
Finished with popcorn Mary and ring of fire.
Help us all remember that today is a gift, not a guarantee, and act accordingly.

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202427 Q’d by Dumas https://f3southcary.com/2024/08/27/202427-qd-by-dumas/ https://f3southcary.com/2024/08/27/202427-qd-by-dumas/#respond Tue, 27 Aug 2024 21:21:46 +0000 https://f3southcary.com/?p=2745 Q: Dumas PAX: cheeseballs, Spitz, Grisham, Term Paper, Renfield PAX (not in Slack): Oui Oui, Bumpkin FNGs: None COUNT: 8 We kicked off the morning with a nice, easy 2.7-mile ...

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Q: Dumas
PAX: cheeseballs, Spitz, Grisham, Term Paper, Renfield
PAX (not in Slack): Oui Oui, Bumpkin
FNGs: None
COUNT: 8

We kicked off the morning with a nice, easy 2.7-mile run. And by “nice and easy,” I mean @Grisham was questioning his life choices by the time we hit the first quarter-mile. But who needs a leisurely jog when you can spice things up with stops for some quality pain stations? We found some conveniently place benches (or was it a bench that found us?) to do Derkins, Dips, Flamingo lunges, and step-ups.

Finishing up with a COT and praying for our children.

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202416 Q’d by Flounder https://f3southcary.com/2024/08/16/202416-qd-by-flounder/ https://f3southcary.com/2024/08/16/202416-qd-by-flounder/#respond Fri, 16 Aug 2024 11:09:50 +0000 https://f3southcary.com/?p=2703 Q: Flounder PAX: Kirkland, Homegrown, Bubba, Term Paper, Unitard, Flounder, Jigglypuff, KittyHawk, Bing, Gravel Mouth, Badda, FLINTstone, Water Wings, Grisham PAX (not in Slack): Yogi, Spitz, Spirit FNGs: None COUNT: ...

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Q: Flounder
PAX: Kirkland, Homegrown, Bubba, Term Paper, Unitard, Flounder, Jigglypuff, KittyHawk, Bing, Gravel Mouth, Badda, FLINTstone, Water Wings, Grisham
PAX (not in Slack): Yogi, Spitz, Spirit
FNGs: None
COUNT: 17

Great workout guys. Thanks for helping with the VQ and go have a good weekend.

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202409 Q’d by Kitty Litter https://f3southcary.com/2024/07/09/202409-qd-by-kitty-litter/ https://f3southcary.com/2024/07/09/202409-qd-by-kitty-litter/#respond Tue, 09 Jul 2024 10:58:50 +0000 https://f3southcary.com/?p=2548 Q: Kitty Litter PAX: Shipyard, Trickle, cheeseballs, Spitz, DEET, Homegrown, HGTV, Renfield, Dumas, Unitard, Grisham PAX (not in Slack): Tepper FNGs: None COUNT: 13 While it is not maritime law, ...

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Q: Kitty Litter
PAX: Shipyard, Trickle, cheeseballs, Spitz, DEET, Homegrown, HGTV, Renfield, Dumas, Unitard, Grisham
PAX (not in Slack): Tepper
FNGs: None
COUNT: 13

While it is not maritime law, it is highly recommended to have an ANCHOR when setting sail to new seas. This morning we forged our anchor along the way to the Shipyard to say Hello Dolly! No FNG so a quick disclaimer then the pledge and off we sail.

Mosey to the apartments on the hill. Start our warmup port side. GM, Imperial Walkers, SSH. Mosey to the starboard side for Sir Fazios and Seal Claps. Mosey into the rarely travelled loch. Pearls on a string ANCHOR. Alternating side squats, Nolan Ryan, Copperhead Squats, Hatching Butterfly, Outlaws, Rosalita.

Wait did we just happen to land in Shipyard’s driveway by accident? Hello Dolly in the driveway!

Repeato and a quick stop to finish our artwork. Mosey back to the park for one last round. Over to the ant pile for Mary. HAND!

Thanks for the opportunity to lead. AmBRR is coming? WGC? Prayers for Harold and his family after his quick passing. Split hot or cold coffeteria. Make it a great day!

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202406 Q’d by Full House https://f3southcary.com/2024/06/06/202406-qd-by-full-house/ https://f3southcary.com/2024/06/06/202406-qd-by-full-house/#respond Thu, 06 Jun 2024 11:39:29 +0000 https://f3southcary.com/?p=2413 Q: Full House PAX: Joe Smith, Chops, Spitz, Nabisco, Snip, Full House PAX (not in Slack): None FNGs: None COUNT: 6 Highlights of Peak City include Common Grounds,  @rooney and ...

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Q: Full House
PAX: Joe Smith, Chops, Spitz, Nabisco, Snip, Full House
PAX (not in Slack): None
FNGs: None
COUNT: 6

Highlights of Peak City include Common Grounds,  @rooney and a workout where they run 3.5 miles and stretch for 10minutes. So we did that.

Mumblechatter centered around Aerosmith and video girls of the late 80s. Got a nice fly-by from the Moab maximum effort crew. Prayers sent up for Nabs’ Dad and Joe Smith’s Mom. MIAGD!

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