No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!
Dauber took us out. Honored to lead.
FNGs: None
3 Bootcampers; 2 Ruckers
Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH
The Workout:
#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press
#2 : 5 count each exercise. PAX chose exercise that began with their name. We built as we went going through first, middle and last name since we only had 3 PAX.
Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley
#3 Finished with a round of curls, triceps, rows , press w coupon
Mary: Return coupons, GM, Forward Fold
Announcements: Help Dauber’s son move this Saturday.
Prayer: Love and Lead well today men.
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
FNGs: Bill, age 81, joined us for COT. May come next week.
Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while doing frankensteins, high knees, butt kicks, lunges, John Cusack and paused for some good mornings.
The Workout: 5 Rounds of Knock Out. PAX who were “knocked out” completed four pain stations before getting the chance to jump back in the game.
Pain Stations Rounds 1,3,5: 5xMerkins, 5xJump Squats, 5xBall Slams, 5xGround Pounders
Pain Stations Rounds 2,4:5xCDD, 3xLunges (each leg),3xHalos (each direction), 5xGP.
Noah’s Ark won 2 rounds, Woody, Gump and YHC each won one round and Hazmat was Dead @$$ Last.
Mosey back to the flag.
Mary: Box Cutters, American Hammer, Homer to Marge, Good Mornings.
Announcements: Patriot Games coming up. Lots of opportunities to serve, check 3rd F channel. Volunteers needed for HS 4th celebration.
Prayer: PAX recovering from injury and looking for work. Those going through difficult relationships right now.
18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
FNGs: None
Warm-up: Lots of stretching
The Thang: YOGA. Pax moseyed from parking lot to the amphitheater. Pull-ups were done while passing the kiddie-area. PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat). YHC found some soothing music getting us in the right mood. Lots of stretching from our head to our toes. Many YOGA moves were included. Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage. Definitely a crowd pleaser. Lots of laughs for sure.
COT: Finished with some Jane Fonda-like stretches (she was a beauty in the 80s). YHC took us out in prayer. Shared story of my headlock 7 years ago.
Announcements: Support the Run the Quay this Saturday.
Honored to lead during my 7th year Anniversary with F3.
Respectfully,
Dauber
FNGs: None
Warm-up: OYO
The Thang: See Strava Pic
COT: Unspoken. dauber led us out.
T-Claps: Gump for completing his 2nd WOD.
Thanks for helping me get back on the bike and enjoy Holly Springs from 2 wheels with some HIM.
Honored to lead.
-Dauber
FNGs: None
Warm Up: SSH, Arm Circles, GM, WMH
The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.
Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column
Diamonds: Wonder Bra | Rows
Hearts: Ground Pounder | Squats
Clubs: American Hammer | Windshield Wiper over the KB/rock
Spades: Curls | Triceps
Mary: This one came down to the wire. Return coupons
Announcements: Picnic , Memorial Day Murph, Check slack
Prayer: PAX traveling, recovering from injury, looking for work
FNGs: No
Warm Up: It was plenty warm
The Workout:
Fence Painting, Lifting paint buckets,
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
Weather cleared for a wonderful 11.2 mile ride around the springs.
