Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.
four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule
7 Cyclomanics took to Holly Springs to rough the weather and get in some wheelie miles
Double D, Kubota, Gump, Rams, Woody, Swift and Breach on the Q
The Workout: Started at Womble park and hit the streets, we mastered the greenway around to heartbreak hill back up into Sugg for some more off-road action, took the scenic route back across the neighborhoods and flew by Tapline to check out the situation, back through the greenway to womble and then across Stinson, down Bass Lake rd and into Sunset Ridge. There was a John Deere sighting as we pushed out to Holly springs road as the rain started to catch us. The heavy stuff fell as we rounded the corner on Bass lake and headed back toward Womble.
Announcements: There are some upcoming Travis Manion Foundation opportunities, will post on Slack, Kubota is raising money for a charity, details to follow on Slack
Closed in Prayer undercover
FNGs: None
Warm Up: 10x Sir Fazios, 10x Windmills, 10x Good Mornings, 10x Torso Twists
The Workout:
Ran to THAT hill. On the way, we did dips until failure, plank until failure.
Raced up the hill via bear crawl, and then back down via crab walk (this sucked).
Sprinted up the hill, recovered around the other hill. Then bear crawled up the hill and lunge walked back down.
Ran back. On the way back, we did 25 irkins and 25 derkins.
Once back, we did an 80 count of Preacher’s Chair and an 80 count of BTTW.
Mary: Yoga
Announcements: Breach gave a good message on taking care of yourself (physically, mentally, spiritually), and taking a break when you need to. Good reminder in the middle of the challenge – don’t hurt yourself. Reach out to other guys when you need to.
T-Claps (Recognition): All 4 PAX from Team NB did EC and were the only ones at the AO. Nice work HIM!
Prayer: Stubs
5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)
A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate
Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q
Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.
The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.
Mary: Learned a little more about Gump and found that his name has nothing to do with running
Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.
Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.
FNGs:N/a
Warm Up: None
The Workout: 1 full hour of rucking around Hilltop Needmore with big 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 couldn’t.
T-Claps (Recognition):
Prayer: I took us out
YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.
Quick circle warm up
Good Mornings
Frankensteins
SSH’s
We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.
Prayers for sick kids of PAX and my M for sleep.
Great to lead on a beautiful morning to run.
BS Out!
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
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.
Prison Yard broke out only to find a hill that repeatedly punished them. They call it “The Chute” on strava. Switching things up from circuit training or classic bootcamp, we punished our legs at today’s WOD. Here’s what we did.
Mosey down to lower lot for a warm up.
Good mornings x10 IC
SSH’s x20 IC
Frankensteins x10 IC
Copperhead Squats x10
Copperhead Merkins x10
Cross the street to the greenway that went a long ways and down. Roughly a qtr mile to the bottom of this long hill.
Long @$$ 7’s YHC called it.
Morning Wood at the top and 8 count Absolutions at the bottom
Indian run between so we can stay together.
We made it down easily the first time but on the way back up some guys started thinking “Is BS serious?”
We ended up getting 4 trips to the bottom before YHC called for a modification so the PAX would be able to walk that day.
We moseyed over to the front of the club house for some other fun.
Baby box jumps x20
Dips x10 IC
Dirkens x10
Rinse and Repeat
Gathered back at the flag for Mary. PAX went around the circle calling an exercise.
Finished up with a nice stretch.
Great work today from the PAX. Thanks for letting me lead such a strong group.
BS Out!
18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.
BS Out!