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.
It was a beat down!
/in Mutiny/by SprinklerFNG’s: None
Warm Up: We merged Red October with Mutiny for warm-ups. Moseyed around the track. Warmed up in the circle near bathrooms. 15 SSH, 15 Imperial Walkers, Hillbillies, 15 Windmills, 10 merkins, 10 Daisy Pickers, 15 Sir Fazios (F/B).
The Workout: Picked out coupons from the back of my truck, Thang 1-met at top of hill tennis courts. 1st round-Top of Hill, Curls for the girls, tricep extensions and rut rows. Partner ran to bottom of hill at culdesac and at the entry point 15 burpees and on the exit 15 monkey humpers…ran back to top and traded off. Repeated until down to 15/10/5. Rinse and repeat Top of Hill-bus drivers, trunk twists and ground pounders…partner ran to bottom of culdesac and on entry 15 merkins and on exit 15 big boy sit ups. 15/10/5 and this completed the work out.
Mary: We got there a little late. Joined in with Red October for some stretching.
Announcements: Ultimate under the lights. More to come.
Prayer: Dauber took us out.
TRX Bands – Whole Lotta Body Weight
/in Red October/by DauberFNGs: none
Warm Up: Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX. Executed the following exercises 10X twice:
Squats
Chest push
Tricep extension
Offset merkin
Single leg squat
Elevated Merkin
Forward Lunges
Seated pull up
Curl up
Michael Phelps
Mosey to wall for two sets of people chair (10 c each) and BTTW.
Mary: Box cutters, H2M, American Hammers
Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….
Announcements: Ultimate under the lights will begin SOON. rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday. Separate AO from Paradise City. Our Mulch effort has been rewarded by town of HS with lights on a field (turf). We will need to communicate this change on all social platforms. Special thank you Skidmark for reaching out to FV PAX.
See Socials for other news and events including Tetanus Ted Talk…
T-Claps (Recognition): PAX for trying something new with the TRX bands
Prayer: YHC took us out; PAX moving to Sanford and AZ. UNSPOKEN.
Honored to lead you men in the gloom. -Dauber
PC 10-5-20
/in Paradise City/by LipstickEC: Skidmark, Full House, UTI & YHC
Warm Up: Mosey to the ramp and go up backwards with 10 merkins in the middle. PAX Circled up outside the bathroom trailers for SSH x25. We were going to SSH until Full House came out of the potty, lucky for the PAX he came out after only 6. Continued to mosey around the Ting loop with periodic stops for IW x10, HB x10, Buttkickers, Karaoke, FAC x10 fwd and x10 rev, Seal Claps x10, Overhead Claps x10 and john Qsac to stop sign.
The Workout: Catch me if you can Indian Runs in 2 groups of 4 around Ting Loop. First Loop the back runner did 1 Burpee. Second Loop 2 Burpees. Third Loop 3 burpees and Fourth loop 4 burpees. During our second loop @ Dumbo decided he needed to use the facilities. So Pax stood outside the trailer and did SSH until he came out (55 in cadence)
Closed out the workout with Suicide Burpees on the ramp
Mary: Various stretching
Announcements: Food Cuboard opportunities starting up this Saturday. Sign up to help our community, they need us!
T-Claps (Recognition): Bondo for killing it this morning! I hope when I am #respect 59 I can keep up with a bunch of 30yr olds playing catch me if you can.
Prayer: All those battling Covid, including our Leader of the Free Nation.
No snakes this time!
/in AO Post, NeedMore Ruck/by AbeFNGs: none
The Workout: Ran the route backward. Good conversation about BRR, 50k in the mountains, etc. Kept at a good clip all the way around. The only wildlife seen this time around was a dead mole.
Warm Up: nah
Mary: Calf stretches because geeeeeeez.
Let’s Go Treasure Hunting
/in Any Given Sunday/by VasolineYHC 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
/in Ground Pounder/by ForcepsFNGs: 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!
/in KungPOW/by FramFNGs: 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…
/in Any Given Sunday/by VasolinePrior 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
/in Viscous Cycle/by DauberFNGs: 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
/in AO Post, Crazy Ivan/by Dahmer