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17 PAX Under the Lights for Ultimate Frisbee

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FNGs:  Welcome back Lipsync to the gloom (6 months).  None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up:  SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout:  9 V 8.  Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too.  After each score, 5-10 count exercises were called out including burpees and merkins.
Mary:  Nope. The game exceeded 45 mins plus.
Announcements:  See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition):  All the PAX who helped out on Sunday morning moving items at Mama’s House.  Great leadership LED organizing everyone.
Prayer:  YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

 

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Easy stuff

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Sitting in a Chili’s parking lot in Lynchburg, VA listening to Dust on the Bottle by David Lee Murphy typing a backblast. Does it get better.

 

FNGs: None
Warm Up: No thanks, no time
The Workout: Mosey to the player.

Sort of a murph. Broken into 4’s. Do 25 pull-ups, 50 merkins, 75 squats, then run a loop around the soccer field. Repeat 4x

Mary: Destroy the abs. ME was too easy.
Announcements: Banana Seat going for 7 straight days of Q’s
T-Claps (Recognition): see above
Prayer: BS took up out.

BRR is only 29 R4TJs away

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Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming :face_vomiting::hankey: is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family

We got what we wanted AND played a game!

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Some commitments were made prior to the workout – TCLAPS Cupid, Bobby Dall, Bobby Boucher!

EC: YHC, 187

FNGs: nada

Warm Up:

  • Box Cutters (aparently not a warm-up exercise)
  • Daisy Pickers
  • SSH
  • Imperial Walkers
  • Hillbillies
  • Mozy to the rock pile
  • Mozy to The Same Hill You Ran Last Week™

The Workout:

  • 2 Decks of Cards Revealed…  It’s WAR
  • PAX split into 2 groups
  • Cupid takes Deck #1 – Group 1
  • YHC takes Deck #2 – Group 2

 

  • ♣️ Catalina Wine Mixers
  • ❤️ Overhead Press
  • ♦️ Diamond Merkins
  • ♠️ Quiver Crushers

 

  • Cards placed on the ground for each team.
  • Team with highest card does the workout based on the suit and the number on the card.
  • Team with the low card, takes the hill
  • When the cards match, one card down, one card up.  Highest Card rule applies but the count is the sum of all 3 cards.

 

  • Rinse/Repeat until Q calls time.
  • In this game – It felt like the win went to Team Cupid.  Team UTI went up and down that hill a TON.  Strava seems to claim that TEAM Cupid ran slightly further at Purple Cobras.
  • ¯\_(ツ)_/¯
  • THE WINNER – EVERYONE THAT BEAT THE FART SACK!!!!

 

  • 104 Pick-up
  • Return the rocks
  • Mozy to Mary

Mary:

  • American Hammers
  • Boat Canoes
  • Have a Nice Day
  • Good Mornings

Announcements:

  • Shield Locks – Learn what they are, go find one, get ready for a TEDTalk
  • Cupid will arrange us a workday with the town at some point soon

T-Claps (Recognition):  Thanks to Cupid for the nudge to Q today.

Prayer:  Continued prayers for the country as Texas thaws out.

Has it been 1-year already???

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11 PAX showed at my 1-year anniversary right here at AGS.  Of course I took the Q and it meant a lot to me to have so many PAX show up on a freezing cold Sunday.  I mentioned in COT I would not have taken any offense to any one of these PAX not showing up today considering how much they’re posting and Q’ing during the week as it is.  This was the most PAX I’ve hosted at AGS since I took over as site-Q back in the fall.  **Mookie, Redenbacher, and Oboe all showed this morning and they were the original 3 PAX I met at AGS 1-year ago today…this meant a LOT to me guys.  There are so many PAX out there that have helped me get to where I’m at today physically, mentally, emotionally, and spiritually…rather than name all the individual names I just wanted to thank F3, particularly those infamous names out there that are significantly going above and beyond week in/week out.  You know exactly who you are.  THANK YOU ALL.

FNGs: none today

Warm Up:  mosey up and down the tennis court parking lot at Womble, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins (pretty much my standard warmup, particularly to stretch out the hamstrings)

The Workout: 6mi loop beginning at Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Holly Springs, L on Raleigh, L on Grigsby, followed all the way to the backside of Womble Park, ran around Womble for a strong finish back to the tennis court parking lot

Mary: ran out of time unfortunately

Announcements: Sunday Q School 3pm

T-Claps (Recognition): my 1st F3 anniversary with many more to come, also the showing of Mookie, Oboe, and Redenbacher who were the original 3 PAX I met on my first F3 workout exactly 1yr ago to the day right here at AGS!

Prayer:  Pikachu’s M, all the unspoken, YHC felt led to take us out

Man I love some old-school NES

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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.

Safety First

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9 PAX for some miles at R4TJ.

FNGs: Nope
Warm Up:Nope
The Workout

Stayed on the same side of 55 for some hilly miles. Cemetery Hill, Elm Street, and Library Hill were enjoyed by all.

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

My Pet Rock

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FNGs: none
Warm Up: Moseyed over to the rock pile, got a rock and met up under the picnic shelter for the following: SSH x20, Windmills x20, Fozio Arm Circles 10x forward / 10x backward, Seal Claps x10, Overhead Claps x10.
The Workout: We stayed under the shelter today. YHC did something to his Achilles and is trying to take it easy. Also, rain. So we did a number of rounds with our rocks and some other things to keep it interesting.

Round 1 & 2
Curls for the Girls x20
Triceps x20
Ruh Rohs x20
Ground Pounders x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60

Round 3
Wunder Bras x20
Pistol Squat x10 each leg
Chest Press x20
WWIIs x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60
Came back to start for some Bus Drivers x20, Over-Head Press x10 and Tempo Squats x20.

Returned rocks and moseyed back to Mary.
Mary: Popcorn Mary with 20 counts consisting of LBCs, Crab Cakes, Homer-to-Marge (two legs, then one leg each side), Low Slow Flutter, Pickle Pounders and something else. Finished with some light stretching.
Announcements: 2nd Friday 2nd F is back. 3rd F opportunities at Jones Park in the near (maybe even tomorrow-near) future.
T-Claps (Recognition): Pikachu for rallying Cupid to come out.
Prayer: PAX and families dealing with Covid.

I Don’t Wear Underwear on Fridays

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Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!