FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.
I wanted to provide the PAX that are doing the Triangle Tri and Run the Quay tomorrow a friendly workout that should loosen everyone up.
EC: 16-bit, Dawgpound, Chips, Aquaman, Lucky, Pikachu, Skidmark, Bullseye, Nemo
FNGs: None
Warm Up: None
The Workout:
Yoga with Kassandra Minimal Cues. She says at the beginning you know the part we skipped that with the minimal cues she expects us to be more advance. 🤷♂️
Mary: None (Kassandra did this part too)
Announcements:
Run the Quay
Triangle Tri
T-Claps (Recognition): None
Prayer:
Unspoken
Accordian’s Daughter
All injured pax
EC: YHC did 2 miles solo before official start / Yogurt completed his Ting Sprints solo afterward
FNGs: Nope, everyone knew what they were getting into…
Warm Up: Frankensteins, Windmills, Skipping
The Workout: Some running AOs refer to themselves as “BRR Friendly” (air quotes). R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! Or your money back! So…We got B.R.O.K.E.D.!!! For the uninformed, this is done by running from Ting, down to Crossway, continued to the dead-end on Crossway, and turned around for the return to Ting.
Mary: I think she fartsacked….
Announcements: Best of luck to everyone racing the Quay and the Triangle Tri this weekend
T-Claps (Recognition): Aquaman for joining us on his first R4TJ, we hope to have him back more often.
Prayer: Maybelline’s dad is fighting prostate cancer
First, it was Memorial Day and we made sure to acknowledge before we started the workout. Important to focus on what the day really means.
It was my 2 year anniversary so I took the Q at Paradise City, one of the most influential AOs for me during my F3 time. I have since started Downtown Train as an alternative for Monday mornings but PC will always be near and dear to my heart. So, we did a convergence. We had several for EC including a group of doing a run from Womble as EC then a return run to Womble for the Murph, thus creating their own CSAUP. Kudos to UTI, Lipstick and Aquaman. Don’t recall who we had for EC exactly. Think there were 5 of us, but what I do remember is, in rare form, all of us stuck together the entire 2 miles, and that was cool. One thing I really love about F3, every workout is a bit different and it is all driven by the guys you post with. We have so many great characters and the mix we had today was really a strong reflection for me of my time in F3. Thanks to all who came out top post.
FNGs: None
Warm Up: On the jog to bottom of ramp for SSH (a Nemo favorite) and extended count Good Mornings. On the jog to top of ramp for SSH and Goofballs. On the jog around to back corner for Sir Fazio. On the jog down to end of guard rail to stretch the arms.
The Workout: On the guard rail we did a rapid set of tempo dips ICx10 followed by Mt Climbers ICx10. 3 sets. Sweat was already in play thanks to the muggy air. On the jog to the rocks each man picked a rock, and a couple picked a wasp nest, then we headed over to the tunnel with half lined up on each side. Did a few rounds of exercises with one group on the exercise in tunnel and the other on the run to end of path and back. Had to wait to switch until all were back and in People’s Chair. Started with curls for the girls, then ground pounders. 2 sets of each. Might have been more, I don’t recall. Ended with some BTTW with a long count down the line. Stench was building so we returned the rocks and headed back to bball courts.
Mary: A couple quick sets keeping the legs up for LBC, 6″, Low Slow Flutter, American Hammer and a Pickle Pounder to close it out.
Announcements: See Slack
T-Claps (Recognition): Abe for putting in total effort with BreathTaker. This guy has been an inspiration for me from his first post.
Prayer: YHC shared 2 things I hope all of you will think about. 1. If any of you think you are not making a difference in someone’s life – if you have ever posted with me, 1st, 2nd or 3rd F, if we have posted together only 1x, or if we have been out in the cold weeks on end pushing each other – know that you are making a difference for me. And 2. something that F3 has done for me – just like the rest of you I carry a lot of stuff around with me, some of it I share, some I don’t because I might just not be ready, but what F3 has done for me is it has made me stronger in identifying and more patiently dealing with my “stuff’ and maybe that’s because I know that at any time I need it, one of you will have my back, and that has been a difference maker. YHC took us out in prayer with respect to those who gave the ultimate sacrifice.
FNGs: Nope
Warm Up: The usual
The Workout: Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:
What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.
Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.
As our workout started we had a brief break in the action when a truck backed over a shopping cart.
EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye
FNGs: Not today
Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles
The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats
A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.
Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.
Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.
Recover
Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.
Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.
T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.
Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler
Emeril took us out.
EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman
FNGs: None
Warm Up:
Jogged around and Circled up:
Good Morning
Fazio Arm Circles Forward and Backward
Jogged around and Circled up:
Hillbillies
Imperial March
Jogged to the light:
Merkins
The Workout:
Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.
After many minutes we headed back to the starting place
Circles up at the light for Pickle Pounders
Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.
In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers
The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers
Mary:
Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.
Announcements:
Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.
T-Claps (Recognition):
Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker
Prayer:
Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs
FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.
8 PAX showed up for a primal beatdown at Tiger Blood, 7 survived. YHC arrived at 0455 for a quick jog around the school to scout out the site. At 0505, 4 PAX set off on an EC run down to Crossway. This isn’t the normal route, but wanted to work some hills into this morning. Aquaman volunteered to show us the standard route, but I must have not heard him… Either way, we had our hills and were back in plenty of time to see the rest of the PAX, including 1 “visitor” from Carpex, Peeping Tom. There was some mumblechatter about mumblechatter and at 0530, we were off! At CoT, PAX were inspired by a passing Bunny and decided we don’t have enough “humpers” already, so Bunny Humpers should make an appearance in SW soon…
EC: Aquaman, Maybelline, UTI, Warbucks
Warm Up:
Mosey back to parking lot for:
SSH x25 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward/x10 backward IC
Arm stretches
Moroccan night clubs x10 IC
Mountain climbers x10 IC
The Workout:
Mosey to soccer fields.
PAX lined up on the end of the soccer field. We did the following:
3 exercises
sprinted to mid-field
repeated exercises
sprint to end of field
repeat exercises
**Counts ranged from 15-25 for each exercise as needed.
Round 1 exercises: Mountain climbers, Catalina wine mixers, and merkins
After round 1, we had our 1st casualty. Aquaman, exhausted from being Thunderstruck last night, didn’t want to over do it and headed home. YHC confirmed he made it home without issue. Rest up Aquaman!
Round 2 exercises: Monkey humpers, shoulder taps, squats.
For round 3 we did an animal walk across the field with YHC calling different modes of transportation. It went something like this:
Bear crawl (Moby is an extremely fast bear)
Crab walk
Duck walk
Crawl bear
Flamingo (lunge walk)
Cheetah (sprint)
PAX then mosey’d over to the lot beside playground and grabbed some wall for:
BTTW x15 IC
Pistol squats x10 per leg
Australian mountain climbers x20 IC (unfortunately no blood was spilled)
Next up, parking lot suicides with PAX calling exercises at start
Sprint to 1st island and back to start for exercise
Sprint to 1st island + back to 2nd island + back to start for exercise …
Repeat to 4th island
Suicide exercises:
Plank jacks x15 IC
Pickle pounders x10 IC
LBCs x10 IC
Crab humbers x10 IC
PAX loved crab humper so much that we did another set before going to find Mary.
Mosey back to start for Mary.
Mary:
LSF x20 IC
Homer to Marge x10 IC – YHC planned to work each leg individually until CAR was called. PAX scattered out of the way as Mary came in hot pursuit of her parking spot.
After this brief interruption, we finished up with:
High slow flutter x20 IC – last exercise
Box cutters x15 IC – really, the last exercise
Have a nice day
Announcements:
Carpex CSAUP 6/8 – Crazy Train – 14 mile run – 8am start
Carpex T-shirt order
T-Claps (Recognition):
Third cousin – Strong start to F3! Keep up the good work.
EC crew – Strong pace on the Crossway hills.
Prayer:
Warbucks dad’s back, Lauren, Peeping Tom’s cousin, Moby’s dad, Aquaman