Pax of 3 for a Veterans & Rememberance Day Murph. It was a true to honor to workout on the 100th Anniversary.
John Deere, Crosby, Gumby (2.0)
Warm Up: 1 Mile
The Workout: 100pullups, 200merkins, 300Squats
Mary: 1 Mile
Announcements: none
Prayer: Unspoken, Remember all those who have served and are serving: Remember them all men, women & animals.
Special guest appearance by ‘The BUTT JOINT’
What was up with all the orange haze over towards Bass Lake? Conclusion, the world is flat and the orange haze must be England celebrating Guy Fawkes Bon Fire Night……
John Deere doubling down with pre Murph EC…. Shredder and ‘The Butt Joint’ both getting EC runs in from and too home.
Dusty getting super strong, completing all 20 sets of pull-ups unaided…. it only takes a few weeks of showing up and practice
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: 2nd Mile
Announcements: none
Prayer: unspoken.
It’s funny how 55 feels so cold right now and in April Pikachu and UTI will be running around half naked because it’s so warm. Tea Time was another success.
EC: Skidmark
Vests: Pikachu, Skidmark
Warm Up: 1st mile. Made a slight adjustment to the mile run this week. We need hills, everyone loves hills, so we ran hills. Route went from the playset to the bottom of Stinson at the crosswalk, exactly 1/2 mile.
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Finish it out with another mile run down Stinson.
Announcements:
Prayer: Dawgpound’s family, Double D’s family, Our country.
3 of Holly Springs finest we’re giving a person/his car a good going over in the car park at Womble for the full duration of our workwork….. good men serving our community.
pax of 4 came to get stronger
Warm Up: 1st Mile
The Workout: Murph
Mary:2nd Mile
Announcements: nothing to really report – JohnDeere immigration interview seemed to go well, not been deported yet….
Prayer: Silent Prayers….
So awesome to have a new regular Dusty for Tea Time…. can already see him getting stronger…
Warm Up: 1st Mile
The Workout: Murph sets… 5/10/15
Mary:2nd Mile
Announcements: weekend TunaRun and CSAUP. MOVEMBER!!!! Tash Tastic.
Prayer: Boy George Family, JohnDeere neighbor- Cancer has returned to his face, nothing more can be done.
Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre
Cotton Pickers
Fozzy Arm Circles
Good Mornings
SSH
The Workout:
Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.
• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap
• Freddie Mercury
• American Hammer
• 10 count around the circle-
Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder
Run around the soccer fields last 60 yds”JAILBREAK”.
• 2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting
•Balls to the Wall for a 20ish count(more like 30/40)
I am almost certain something is missing..
Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims
John Deere, Skidmark and Joker. Huggies mom said he could stay and play, but left after 1 pull up.
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats.
Mary: 1 Mile
Announcements: none really…..
Prayer: unspoken…..
Must have been the cooler evening, several PAX member breaking their virginity attending Tea Time!! UTI, Dusty, The Natural….. even Butt Joint made a guest appearance. Skid Mark, Shredder, Pikachu and John Deere also there for the games
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins (last 5 sets diamonds optional) 300 squats. PAX modify as needed.
Mary: 1 Mile
Announcements: Beer Mile Oct 14? CSAUP October 20? (Yea probably got both dates wrong)
Prayer: Crab Legs, and good words about personal health… if something does not feel right get it checked out, morbid thoughts but is your life insurance and disability up to scratch….. Skidmark took us out.
4 Pax for a Tea on a cozy evening at Womble park.
Warm Up: The first mile
The Workout: 100 pull-ups, 200 merkins, 300 squats all modified as needed of course
Mary:
Announcements: Carpex CSAUP The Odyssey 10/20. “Thank a Village” at Healing Transitions 9/25 at 4:30pm. 11/10 F3 “The Pig” Pig Pickin at North Hills Club Pavilion. https://f3raleigh.com/category/announcements
Prayer: All those down east and thank you for all the great F3 support of F3 Carteret and F3 JoCo doing community work. DB traveling to Wallace, Roger Roger flying, and Pax donating money and supplies. Crablegs, Forceps family. Keep pushing and growing.
4 Pax braved the lightning storm to try to throw down a complete murph
Warm Up: 1 mile
The Workout: Pax started out with the goal of 100 pull-ups, 200 merkins, and 300 squats. Modified mid way through to and took the shelter for safety concerns. Instead of pull-ups Pax added LBCs to the mix.
Mary:
Announcements: Odyssey 10/20, Police 10K 9/22
Prayer: Dauber’s wife had surgery this morning. Those in eastern North Carolina.