Decent Scenery

/in /QIC:
PAX: , , ,

We got the privilege of sharing the track with run club today as we tackled some speed work.
FNG’s: none
Warm Up: Windmills, Imperial Walkers, Hillbilly, Good mornings, Leg swings
The Workout: 2 laps mosey, 2 laps w/ 100m strides, 100m recovery. 2 laps w/ 200m strides, 200m recovery. 2 laps w/ 300m strides, 100m recovery. 1 lap of 400m strides. Then we went back down the ladder in reverse. Most of us got nearly 5 miles.
Mary: Variety of stretching (cobra, runners, downward dog, pigeon, etc)
Announcements: Stubs meal trail still up. Town of HS may need help with July 5th event.
T-Claps (Recognition):
Prayer: Pax who are injured, in recovery, hurting. YHC some skin cancer to be removed.

Blackops Theresa threat

/in /QIC:
PAX: , ,

FNGs: nope
Warm Up: stretching
The Workout:
3 mile run
Coffee
Discuss chapter 9 of wild at heart
Mary: chair sits and stretching
Announcements:
T-Claps (Recognition):
Prayer:

B-ballin at Possum Trot

/in /QIC:
PAX: ,

FNGs: @Matlock

PAX:  @LED, @FRAM, @Fonzie, @Deuce, @Pumps (Andy Johnson), @Quiver, @Abacus the OG, @Cupid, @Boy George, @2 Dollars, @Breach, @Roaming Gnome, @Finkle

Kotter: @Deuce… welcome back ya salty sailor!
Warm Up: Quick mosey down to the gym at Wake Chapel Church
The Workout:  5 v 5 basketball with subs on the side being led in legit workout by @Fonzie
Mary: Mosey back to Possum Trot
Announcements:
T-Claps (Recognition): Deuce making a reappearance (good work @LED).  FNG @Matlock brought to us by @FRAM
Prayer: @STUBS recovery and @Lipstick and family.  @Matlock wanted prayers for friend who was involved in the Philadelphia shootings last week.  She is in the hospital with a brain injury.

THAT Hill at Prison Yard

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up: 10x Sir Fazios, 10x Windmills, 10x Good Mornings, 10x Torso Twists
The Workout:

Ran to THAT hill. On the way, we did dips until failure, plank until failure.

Raced up the hill via bear crawl, and then back down via crab walk (this sucked).

Sprinted up the hill, recovered around the other hill. Then bear crawled up the hill and lunge walked back down.

Ran back. On the way back, we did 25 irkins and 25 derkins.

Once back, we did an 80 count of Preacher’s Chair and an 80 count of BTTW.

Mary: Yoga
Announcements: Breach gave a good message on taking care of yourself (physically, mentally, spiritually), and taking a break when you need to. Good reminder in the middle of the challenge – don’t hurt yourself. Reach out to other guys when you need to.
T-Claps (Recognition): All 4 PAX from Team NB did EC and were the only ones at the AO. Nice work HIM!
Prayer: Stubs

Allergic to Dragons

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move

3 Amigos

/in /QIC:
PAX: , ,

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

+1 Point #June Challenge

/in /QIC:
PAX: , , , , , , , , ,

FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route 🙂
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Loops around Sunset Lake Commons

/in , /QIC:
PAX: , , , , , , , , , , , , ,

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)

Nutcracker 6/7

/in , /QIC:
PAX: , , , , , , , , ,

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?

/in , /QIC:
PAX: , , , , , , , , , , , , ,

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