FNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
- 50 ct Prisoner Wall Sits, 10 Mountain Climbers, 10×3 ct American Hammers
- 50 ct Bernie Wall Sits, 10 Plank Jacks, 20×3 ct LBC’s,
- 50 ct Trump Wall Sits, 10 Star Jumps, 10 Homer to Marge, 10 each single leg H2M
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
Can we just stretch?
/in AO Post, Paradise City/by Skidmark12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.
EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark
FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps
The Workout: Partner up off a random count for a two man weave/Indian Run. Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.
Group met for the 6 and did the last two exercises as a complete unit and return home.
Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training
Good Ol’ String of Pearls
/in Cletus/by AbeFNGs: none
The Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
Warm Up: SSH x 15, Hillbillies & Imperial Walkers x 10 each, Good Mornings x 10
Mary: Popcorn Mary. To be honest, I don’t remember all of what was done. But we had enough time for the rounds before calling out quits.
Announcements: Mulch sign up!
T-Claps (Recognition): Flojoe for the nursing work he’s doing.
Prayer: Flojoe’s family while he’s away, families navigating school with their kids, families with members dealing with Covid, Crab Legs as he continues his journey.
Schweddy U-turn – Lipstick’s soul mate spotted
/in U Turn/by Full HouseHoly schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles. Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.
Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning. We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be? Lipstick’s sister from another mister? Perhaps dare I say his deuce dropping soul mate? His poop partner? His BM buddy? For those that missed it, all I can say is this chick could really “run for the john”. Truly a site to behold.
Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support. Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.
Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.
“Reasonable Q”
/in AO Post, Ground Pounder/by ForcepsFNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
Upper body burnout
/in AO Post, Crazy Ivan/by DahmerWarm Up: SSH, good morning, sir Fazio arms, Daisy pickers
The Workout: One minute of work, 10 second rest, five rounds of five exercises
-Rows, Tricep extensions, squats, curls for the girls, Clean and press
Mary: 15 minutes of core work with the bell
Announcements: Sign up for mulching
Prayer: Snap is opening a new practice. Prayers for a smooth opening and much success.
Pumpkin spice has helped two young men get signed up for a early law-enforcement Academy. Prayers they stay focused and motivated
It’s the Humidity That Gets You
/in AO Post, Sheepdog/by DovetailPax of 1 this morning. Must be the cold.
FNGs:
No, but I have been out of town for 2 weeks
Warm Up:
None, jumped right into the main thing
The Workout:
Not sayin’, cause I’m going to do it again next week. Teaser: lots of sports have been cancelled of late, but that doesn’t mean we can’t do a little football and baseball, by which I mean exercises that are vaguely related to some sport, somehow, either in name or setup.
Mary:
Heavy stretching
Announcements:
T-Claps (Recognition):
Prayer:
Dovetail’s wife. Dovetail’s parents considering a cross-country move. God to use this pandemic to strengthen families and our nation. Everyone affected by the hurricane in the Gulf.
FML takes over Paradise City
/in Paradise City/by LipstickWarm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins. YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga
Tiger Blood 8/27
/in Speed Racer/by LipstickWarm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead
Sunday Stroll To Sunday Sprint
/in Any Given Sunday/by VasolineFNGs: None
Warm Up:10x Fazio Arm Circles (Fwd/Rev), 25 shoulder width merkins, 10x Imperial Walkers, 10x Hillbillies, 10x Daisy Pickers, 25x wide width merkins
The Workout: 6.2 miles beginning at Womble, R on Grigsby, R on Raleigh Rd, R on Holly Springs Rd, R on Bass Lake, R onto Bass Lake Trail staying on lower half to the greenway, took back up to Grigsby and took a left until hitting Stinson and finishing at Womble.
Towards the end of the run Oboe claimed he didn’t have much left in the tank, yet he found the energy to all-out sprint the final .2miles to make it an even 10k. Sunday stroll turned into a Sunday sprint.
Announcements: Mulching at Bass Lake continues on…
T-Claps (Recognition): School is back in session (mainly virtually)
Prayer: Teachers, students, staff, anyone suffering from loss of a loved one or dealing with a family/personal illness.
AUG, 26 2020: 3RD F LEADERSHIP MEETING
/in Faith/by UTIFNGs: Nope
Warm Up: Pikachu, ShamWow!, Dahmer, and Bernie put in some miles before we got started.
The Meeting:
T-Claps (Recognition): South Wake PAX responsible for the awesome donations to Healing Transitions from the South Wake Q swap.
F3 SW 3rd F Leadership Meeting Brought to you by Pokemon Coffee, Inc