FNGs: none
Warm Up: ssh, sir Fozzy, windmill, spinal rotation, good morning
The Workout: 30 minute EMOM: 5 big boy sit up, 5 push-ups, 5 curls, 5 KB swings
Mary: box cutter, big boy set up, J Lo, LBC, cross crunches
Announcements: See Slack
Prayer: racers this weekend, best in show looking for new employment, lipsticks family, stubs, crab legs, Dahmer‘s brother-in-law
FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.
Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.
Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family
FNGs: Not Today
Warm Up: Mosey over to the high school and circle up for warmups
The Workout: Stage 1: Make our way to Buckhorn Elementary School and stop periodically for merkins, mountain climbers, squats and star jumps 1×10. Once at Buckhorn we went to the playground in back with walking trail and partnered up for 1 pax to do the merkins while the other ran the loop, switch, then mountain climbers, switch, squats, switch and star jumps.
Stage 2: Ladders on the way back in Honeycut Farm. 4/10 of a mile stretch where we increased pace from half marathon, 10k, 5k and 1 mile. We did 1 set of the 4 excercises from prior to rest. Then mosey back to start and repeat this ladder 3x
Mary: Clockwork Merkins in a roundabout…. instead of holding plank, we ran around the circle as YHC called out the time
Announcements: June Challenge
T-Claps (Recognition): All the guys doing 75 Hard
Prayer: Praise to Boy George for working through a complicated situation with his house closings and finding a solution. “never give up” even in our day to day men. Stubs and the family. Slide Rule – there was a pop in by Pineapple and he mentioned his mom passed on Monday. Reach out to our brother.
13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.
Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.
The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.
We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.
BS out!
First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!
EC: Dahmer, Bleeder, Yogurt, YHC
FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair. A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…
11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.
Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.
We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.
We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.
Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!
YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.
FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills. Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s. Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins. Run to the bottom and do burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats. Run to bottom and do 6 Burpees. Repeat until zero burpees. Pick up 6 on completion. We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge
T-Claps: Breach speaking at Memorial Day Service in Garner. All that F3 has done in YHC’s life.
Prayer: Unspoken.
FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and sets on your six adding Chest presses
Small Circle Rocks (5-10 lb). Pick 2 nearly identical small rocks you can hold in one hand. Individual curls 20 x 3 counts, Individual tricep presses 20 x 3 counts. Repeat.
Mary: Freddie Mercury’s x10, LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6, done
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Prayers that David’s interviews go well. Gump’s family traveling to Florida. Davis’ recouperation.
FNGs: None
Warm Up: Good mornings x10, Merkins! X15, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Sir Fazio arm circles x10 forward, x10 backward, Merkins! x15
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock Squats, Repeat all sets.
On your six: WW1’s, Box cutters, Low slow flutters
Repeat Rock sets and on your six sets.
Mosey to Small Circle of Rock. Pick 2 nearly identical small rocks you can hold in one hand
Overhead punches with rocks 20 on my count. Lateral arm raises 20 on my count. Repeat.
Mary: LBC’s x10, Leg Raises: 6 inches, 45 degrees, 90 degrees, 45, 6 inches, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph.
T-Claps (Recognition):
Prayer: Pumpkin Spice took us out with prayer.
Warm Up: SSH, good morning, sir Fozzy, spine rotation, windmill, Michael Phelps
The Workout: 6X6, 45 second work/15 second rest
kneeling press, kneeling tricep extension, figure 8, curls, rows, Yoshi
Mary: LBC, crossover crunches
Announcements: June challenge, run the Quay
Prayer: Loved ones of TX shooting victims, grateful for connection and fellowship, remembering our fallen soldiers as we look to Memorial Day
FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move
It was an honor to lead again, possibly last time before the move. Great work by everyone today.