Loops around Sunset Lake Commons

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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

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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?

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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

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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

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FNGs: none

PAX: @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.  We completed one and a half times around the clock.  After each exercise we traveled with our rocks by doing lunges.  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.

That’s a Southern Turtle!

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FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big  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 couldn’t.
T-Claps (Recognition):
Prayer: I took us out

Nice Day At Ground Pounder

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Pax: 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 “All About The Benjamins” 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  holds his feet in the air with rock above his head then flapjack and 300 Goblet squats-  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, jlo’s with pickle pounders and some stretching.

Announcements: Meal train for Stubs family

T-Claps (Recognition): None

Prayer: DOA’s parents recovering from Covid, Pumpkin Spice and family is traveling to Israel, Quiver’s cousin’s grandmother recovering from a stroke

The Quay preview

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YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.

Quick circle warm up
Good Mornings
Frankensteins
SSH’s

We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.

Prayers for sick kids of PAX and my M for sleep.

Great to lead on a beautiful morning to run.

BS Out!

Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Nobody said it was easy…

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PAX: Abe, Alpine, Banana Seat, Bleeder, Boy George, Kosher, SoftServe, Woody, Yogurt

FNGs: Nope

Warm Up:

Good mornings x 10 IC

5 penalty burpees for a late appearance by SoftServe

SSH x 20 IC

Sir Fazio Arm Circles – x10 IC forward and reverse

Imperial Walkers x 15 IC

Hillbillies x 15 IC

Squatted Moroccans x 15 IC

The Workout:

Quick mosey around the left side of the soccer fields, past the smiling PAX at Crazy Ivan, and over to the amphitheater.

Thang 1:

PAX lined up against the lower wall for Irkins, Derkins, Dips – 20 each

PAX split into 2 groups. Group 1 did BTTW on the amphitheater wall, Group 2 did 20 box jumps on the lower wall. Groups switched, repeato.

People’s chair for Group 1, step ups on the lower wall for group 2 x 20 (10 each leg). Flapjack and repeato.

Another rounds of Irkins, Derkins, Dips

Break back into groups, BTTW for Group 1, V ups for Group 2 with legs hanging off of the lower wall x 20. Flapjack and repeato.

People’s chair for Group 1, Big Boy sit ups for Group 2 x 20.

You guessed it – another round of Irkins, Derkins, Dips.

Thang 2: 

PAX moseyed over to the rock pile and selected a medium/large sized rock. Circled up with the rocks and completed a myriad of exercises including Wonderbras, Overhead press, Ruh-ohs, Skullcrushers, Chest Press, American Hammers, Goblet Squats, etc. YHC instructed the PAX to rotate by a few spots clockwise or counterclockwise between the exercises. PAX seemed to enjoy this one – I’ll call it Clockin’ Rockins moving forward…

Thang 3:

PAX moseyed with their rocks to the parking lot by the baseball fields. We completed 7s there with prisoner squats with the rocks on one end, star jumps on the other. PAX cusacked their rocks back to the rock pile and returned them.

Thang 4: 

PAX moseyed to the picnic shelter, where we did a round of picnic table up and overs around all tables, then lined up on our 6 in between the tables under the shelter. A round of Guantanamo ensued – we realized we were running out of space on the end of the shelter nearest the grassy area. Yogurt came up with a great idea for each PAX to roll to their left after their legs were pushed down to keep the line inching down and give ourselves enough space. Great ingenuity, Yogurt!

Mary:

Moseyed back to the flag for Freddie Mercury x 10 IC, Box Cutters x 20 IC, Reverse LBCs x 20 IC.

Have a nice day…

Announcements:

Davis (3-Alarm) is doing well! Yogurt ran into him last night at a rehearsal for Holly Springs School of Dance where 3-Alarm’s sister and Yogurt’s daughter go. Davis was in good spirits, recovered from COVID and his recent surgery, and felt the best he had in a couple of months!

Several races going on this weekend – Run the Quay, Triathlon, Ruck in New Orleans for Pikachu and Cancun

June challenge

T-Claps (Recognition):

T claps to Woody for getting out there and pushing through as he continues to recover from a head cold!

Prayer:

Abe’s mom continuing to undergo radiation treatments

Slide Rule and family – lost his Mom after cancer battle

Boy George with closing on current and new home, getting ready to move, travel to Oak Ridge

Kosher’s son still having issues with night terrors, youngest daughter not sleeping well either…pray for sleep in the Smith household!

Kosher starting new job 6/6 – flying to Cali for onboarding next week. Prayers for safe travels and good onboarding experience!

Prayers for all injured PAX, those recovering from illness, those traveling, racing this weekend, etc.

YHC took us out.