Let’s Go Treasure Hunting

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YHC decided to take the PAX up and around Ting Park this morning and hunt for some “treasure” along the way.  Over the past 3 weeks I’ve found 2-$20 bills, a quarter, and a few pennies while running.  I had found a baseball in the Ting Park parking lot running for some EC the day prior and I’ve also found a couple of tennis balls at Ting in the upper backside parking lot near the tennis courts over the past month or so.  I run through Ting Park at least 2-3 times a week and afterwards I’ll usually pass the front of my neighborhood before jumping on the Crossways route off of Main St and I’ll toss the tennis ball or baseball at the front of my neighborhood and retrieve it later in the morning while walking my dog.  We didn’t find anything at Ting Park today but YHC found a penny on the way there and then @Cupid and I found a couple of pennies in the Womble parking lot post-workout.  I’m always looking for 2 things while running: treasure and the infamous white albino deer.

FNGs: None

Warm Up: 10x Good Mornings, 10x Imperial Walkers, 10x Hillbillies, 10x Daisy Pickers

The Workout: 6mi run leaving Womble, L on Stinson, R on Grigsby, L on Holly Springs Rd, R on Main St, L at Ting Park (run around the entire parking lot, R on Main St, followed Main St all the way up to 55 before turning around, R on Oak St, R on Grigsby, L on Stinson with a hard sprint back to Womble

Mary: No time this morning

Announcements: Food Cupboard project coming up, Phase 3 began in Wake County on Friday 10/2 at 5pm

T-Claps (Recognition): @Yogurt making 6mi look easy

Prayer:  all the families, parents, and children whose lives have changed due to COVID-19, all the kids going back to school, those who are suffering from sickness, disease, addiction, mental illness, and for those who have lost their way following the Lord’s path

I said MLarge

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FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

Coming in HOT…

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Prior to the start of AGS a few PAX were running through a neighborhood on Stinson towards Womble after coming off of Bass Lake and a car must have been going 45-50mph right towards us.

ALWAYS stay alert out there…it’s staying darker later and later in the morning.

SYITG…

FNGs: none

Warm Up: none since Pikachu, McNugget, and I were already at 12mi of EC and Skidmark was already at 5mi of EC

The Workout: 8 miles around Holly Springs

Mary: not today

Announcements: 6-8 PAX needed for upcoming Food Cupboard event (more info coming out in the next couple of weeks)

T-Claps (Recognition): Kudos to Pikachu, McNugget, and I for completing a 20mi run (by far the most I’ve ran at AGS).  Also Skidmark joining us for 12mi and Cupid joining us for 8mi and keeping us motivated.  Lastly, picking up the 6.

Prayer: continued recovery of Skidmark’s dog who was involved in a neighborhood dog fight, comfort for Moby and his family, prayers and comfort for those with any illness, depression, addiction, lost of a loved one.

HARD, WET, DIRTY Ride @ VC

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FNGs: None
Warm Up: OYO
The Workout:  See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …


Mary: None
Announcements:  See Socials
T-Claps (Recognition):  PAX who got DIRTY tonight

Prayer:  Unspoken

2nd F at Bass Lake; early b-day celebration

 

Honor to lead even when you show up one week early on the Q sheet.

Sweaty Balls

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In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

Climbing the Ladder

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EC: Full House and Mr. Terrific

FNGs: n/a
Warm Up: Exploring the school grounds, then mosey around the track with butt kicks, high knees, karaokes and A Skips. Grab some fence for leg swings, donkey kicks and tiger claws
The Workout: 6 PAX climbed went up and down the ladder of repeats around the track with a slight twist. When the first person finishes, he grabs the light at the finish line and runs back to the six. All PAX turn around and run with the carrier of the light. When the PAX reach the six, jog to the finish line.

400meter – 800meter – 1,200meter – 1,600 meter and then back down. 1,200 meter, 800 meter, 400 meter. Rest was only jogging from the stopping point to the start line, typically between 100-200 meters, which is not a lot of rest! Total of 4 miles doing repeats.

Cupid ran the first 400m super fast and McNugget finished the last 400 meter out in front.
Mary: Cool down with a lap around the track
Announcements:
T-Claps (Recognition):
Prayer: Cupid taking on a new role at work. McNugget’s job hunt

All Aboard! The Pain Train….Muahahaha

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YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.

FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:

Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…

Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.

Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.

Continue to the bottom of the stairs below the trailer classrooms.  Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.

Mosey back to the flag with time for Mary…

Mary:

Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20

Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out

Taking it Easy at Thunder

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FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby

FNGs: None


Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu. 

  1. Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
  2. Ruck Rows in Cadence (x15)
  3. Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
  4. Lay Down Pull overs with the coupon (x10)
  5. Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
  6. Thor’s Hammer (x10 per side)
  7. Derkins (x20)
  8. Ruck Rows in cadence (x15)
  9. Diamond Merkins (x15)
  10. Laying Down Pull Overs with Hips up and a coupon (x15) 
  11.  Saturday Night Merkins (x10)
  12. Curls for the Girls in cadence (x15) 
  13. Ruck Rows in Cadence (x15)
  14. Hand Release Merkins (30 total) 
  15. Lay Down Pull overs with the coupon (x10)
  16. Hand Release Wide Merkins (x20 total) 
  17. Thor’s Hammer (x10 per side)
  18. Hand Release Military Merkins (20 total)
  19. Ruck Rows in cadence (x15)
  20. Balls to the Wall- Complements of Pikachu
  21. Derkins (x20)
  22. Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
  23. Diamond Merkins (x15)
  24. Curls for the Girls in cadence (x15) 
  25.  Saturday Night Merkins (x10)
  26. Supermans (15 count)


Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose. 

Good work men!

“I should’ve went to Garner”

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FNGs: None
Warm Up: Mosey around outside of tennis court. SSH 15 count I/C, Double time 15 count I/C, Smurf Jacks 15 count I/C. Sir Fozio Arm circles forward and Back, Windmills, Good-mornings, Chest & Back Stretch.
The Workout: 2 groups of three with a cinder block each. 1 PAX run appx 400m around Tennis court, 1 PAX on various exercises on Cinderblock. (Shared Leadership) 1 PAX run up hill and bear crawl facing down the hill. (once explained various audible but undiscernible mumbles.) Running Pax were timers, Rotation was from blocks to hill. Hill to run. Run to blocks. We made 4 cycles through.
Mary: I felt we had been neglecting this portion upon several posts YHC has lead and attended.  Conscious decision to give about 10 min to this. I am sore…so definitely been neglected. Exercises: LBC I/C 15 count, Reverse LBC I/C 15 count, Full LBC I/C 15 count (need a better name for this one…maybe tacos or Half V’s). Full ext Boat Canoes I/C 15 count with a 10 count V-up hold at end. Right and Left side Oblique v-ups I/C 15 count with a 10 count hold on last rep. Side arm balance with alternating single arm plank. I/C 10 count.

Announcements: F3 Southwake TED talk from Dahmer. Recording to be shared, watch if you can.
T-Claps (Recognition): Each PAX gave one Praise.  (Family, Daughter’s Birthday, God’s Grace, Vacations, New Jobs)
Prayer: Each PAX gave one Prayer. (Travel, Family, Country Divided, getting kids back in school, Health/Medical, Dealing with the Jesters in your life (Pride)