5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)
A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate
Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q
Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.
The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.
Mary: Learned a little more about Gump and found that his name has nothing to do with running
Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.
Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.
Allergic to Dragons
/in The Nest /QIC: GamecockPAX: Boy George, Finkle, Gamecock, H1N1, KITTY LITTR
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 Any Given Sunday /QIC: LipstickPAX: Lipstick, UTI, Yogurt
FNGs:
Warm Up:
The Workout: We ran and it was fun
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
+1 Point #June Challenge
/in U Turn /QIC: LipstickPAX: 187, Alpine, Axe, Cupid, Dahmer, Fanny Pack, Lipstick, McNugget, Skidmark, Teacher's Pet
FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route š
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Loops around Sunset Lake Commons
/in AO Post, Purple Cobra /QIC: AbePAX: Abe, Bobby Dall, CornCob, Dr Feelgood, Hasselhoff, Moose, Nemo, Ponch, Sand Crab, SoftServe, Tetanus, UTI, Wild Turkey, Yogurt
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 AO Post, Nutcracker /QIC: DahmerPAX: Alpine, Blue Hen, Cupid, Dahmer, Deadbolt, Double D, Moby, Mookie, Pumpkin Spice, Woody
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 AO Post, Downtown Train /QIC: AbePAX: 3rd Cousin, Abe, Alpine, Bird Flu, Boy George, Da Business, Dahmer, FedEx, Hasselhoff, Hurts A Little, Nemo, Tetanus, Wild Turkey, Woody
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
Bakers Dozen for June Ultimate at Ting
/in Paradise City /QIC: BreachPAX: Breach, Cornholio, Cupid, Fram, Gillette, Gump, Kubota, LED, Roaming Gnome, Sunshine, UTI, Wham-o, Yogurt
5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)
A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate
Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q
Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.
The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.
Mary: Learned a little more about Gump and found that his name has nothing to do with running
Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.
Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.
Mutiny Rock Work
/in Mutiny /QIC: FinklePAX: @Abacus the OG, Double D, Finkle, Pumps
FNGs: none
PAX:Ā @Pumps, @Double D, @Finkle, @Abacus the OG
Warm Up: Mosey around the soccer field track with butt kickers, high knees, and karaoke. Ran forwards and backwards at a diagonal up and down the hill at the track.
The Workout: We travelled down to the rock pile and grabbed a fine specimen and went to the round-a-bout for some rocking around the clock exercises with rocks.Ā We completed one and a half times around the clock.Ā After each exercise we traveled with our rocks by doing lunges.Ā Rock exercises were rut-rows, rock merkins, try’s for the guys, curls for the girls, wonder-bra’s, bus drivers, overheads, LBC’s with rocks, and skull crushers.
Mary: Reverse LBC’s, E2K’s, Low Slow Flutters, Protractors, and Yoga stretches
Announcements: June Challenge
T-Claps (Recognition): Abacus and Finkle completed EC
Prayer: Prayer for hurt and recovering PAX and their family members.
Thatās a Southern Turtle!
/in NeedMore Ruck /QIC: FarvaPAX: Bleeder, Bobby Boucher, Breach, Cupid, Deadbolt, Double D, M4Life, Monsanto, Mookie, Redenbacher, Sprinkler, Woody
FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big Ā hills, a monster turtle, and a deer for 3.61 miles total.
Mary: none
Announcements: Thanks again to everyone that was able to make it out for my 5 year anniversary Q and also for all of the messages from those that couldnāt.
T-Claps (Recognition):
Prayer: I took us out
Nice Day At Ground Pounder
/in Ground Pounder /QIC: FedExPax:Ā Cupid, DOA, Hazmat, Pumpkin Spice, Quiver, FedEx
FNG: None
Warm Up: SSH, Sir Fazio Arm Circles, Monkey Humpers, Hillbillies
The Workout: We all went to rock pile to pick a comfortable rock. We started the workout with āAll About The Benjaminsā that included 25 curls for the girls, lunge walk 25 steps w/o the rock, 25 squats, lunge walk 25 steps, 25 OHP, lunge walk 25 steps, 25 mountain climbers, and lunge walk 25 steps. Then I said that we going to do a Flora, which is like a Dora but there is no running. The Flora consisted of 100 merkins- P1 does 10 merkins with his feet on the rock ( yes, like a derkin) while P2 holds plank with feet on the rock then flapjack, 200 LBCs- P1 does 20 LBCs with rock above his head while P2 Ā holds his feet in the air with rock above his head then flapjack and 300 Goblet squats- Ā P1 does 30 goblet squat while P2 goblet squat holds then flapjack.
We finished off with some tricep exercises, curls, OHP, front lateral raises and ground pounders.
Mary: Big Boy, in and outs, American hammers, jloās with pickle pounders and some stretching.
Announcements: Meal train for Stubs family
T-Claps (Recognition): None
Prayer: DOAās parents recovering from Covid, Pumpkin Spice and family is traveling to Israel, Quiverās cousinās grandmother recovering from a stroke