FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big Ā 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 couldnāt.
T-Claps (Recognition):
Prayer: I took us out
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!
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.Ā Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s.Ā Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins.Ā Run to the bottom and doĀ burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats.Ā Run to bottom and do 6 Burpees. Repeat until zero burpees.Ā Pick up 6 on completion.Ā 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:Ā Breach speaking at Memorial Day Service in Garner.Ā All that F3 has done in YHC’s life.
Prayer: Unspoken.
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hillā¢” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
ā¢ Round 1: merkins, squats, big boy sit ups
ā¢ Round 2: mountain climbers, side lunges, LBCs
ā¢ Round 3: shoulder taps, forward lunges, low slow flutter
ā¢ Round 4: merkins, merkins, merkins
ā¢ Round 5: squats, squats, squats
ā¢ Round 6: big boy sit ups, big boy sit ups, big boy sit ups
After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.
FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;
Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.Ā Read James 5:13-18
Finished off with Krispy Kreme.Ā My first donut in 75 days after completing #75Hard
FNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.
YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.
Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.
Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.
With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.
There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.
FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.
Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat
Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.
Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.
Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for āaccountabilityā only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.
I asked trivia question at each station. I planned for the winner to keep the printed ābills.ā But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).
$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?
$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.
$20 Andrew Jackson. 20 Merkins.
$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.
Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full Houseās imitation: āI did not have sexual relations with that woman.ā Hilarious!
Announcements: Wilmington Marathon this weekend.
Prayer Requests: Unspoken. YHC took us out.
Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.
YHC took the helm of the Downtown Train on a rainy, cold morning. The plan was to travel a good amount…so we did!
FNG’s:Ā Welcome aboard Bird Flu!!!
Warm Up: Did some SSH and some Good Mornings. Went on a mosey down to the pool! We did Imperial Walkers and Hillbillies.
The Workout: Jack Squats ladder. 1 Squat = 3 squat jumps…we did that up to 5, then went back down. Headed over to Library Hill for some BOMBS! Partner up and run opposite directions on the hill, turn around and meet up for: 10 burpees, 15 Overhead Clap IC, 20 Merkins, 25 BB Sit Ups, 30 Squats. Went up and bear crawled 1 traffic circle, followed by lunge walk on the next. Mosey over to grab rocks and went to the barber shop. We did a series of 5 ct. per PAX People’s Chair, then bear crawled out to rock for a 15 ct. rock exercise. We did 15 x 2 of: WonderBra, Curls for the Girls, Rut-Row, Tricep Press…each time bear crawling back to the wall for more People’s Chair.
Mary: We returned rocks and moseyed to the garage for Mary with rain falling harder. We finished with a 1:3 Jack Webbs up to 5.
Announcements: Long Ass Run Saturday, details from Skidmark.
T-Claps (Recognition): Great to see Brexit again…and … welcome FNG BirdFlu.
Prayer: Folks with COVID, Hasselhoff’s parents. YHC took us out. An honor to lead boys!
A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.
FNG’s:Ā nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.