It turns out that thinking about eating ice cream is good motivation for finishing a Murph. Dauber even stopped and bought some after the workout.
FNGs: None
Warm Up: Ran 2 miles
The Workout: Modified version of Murph including kettle bells: Less than 100 Pull-ups, 200 merkins, 300 squats.
Mary: Stretching
Announcements: See post on Facebook and Slack
Prayer: Health and safety
I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.
I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check
1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check
EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark
FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings
The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).
Mary: Slight mosey to get the HR back down. Finishing with stretching.
Announcements: More 3rdF opportunities coming
T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.
Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.
FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family
The planned route was 6.5 miles and my weekly intention is to always finish the AGS workout at 7am. Cupid and I were in no rush during our run nor did we pay attention to the time until we finished back at the Womble parking lot. It wasn’t 6:59am. It wasn’t 7:01am. It was exactly 7am and I immediately said “We couldn’t have timed that one better.”
FNGs:
None
Warm Up:
10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 10x Good Mornings
The Workout:
6.5mile run: exit Womble through the baseball fields, L on Grigsby, L on Blooming Meadows Rd, R on Mizelle Meadow Ct, R on Stinson, L on Bass Lake, L on Holly Springs Rd, R on Main St, L on Oakhall (entrance across from Crossway Ln), R on Stonehedge Ct, R on Tullich Way, L on Holly Springs Rd, crossover Main St intersection, R on Raleigh St, L on Grigsby, L on Stinson back to Womble which included a loop around the entire park.
Announcements:
Bass Lake Trail mulching project is complete.
Fumunga and his wife are pregnant (congratulations)!
Prayer:
Skidmark’s dog recovering from a neighborhood dog attack
Thankful for the safe return and a quick recovery of all the BRR participants.
FNGs: not today
Warm Up: SSH, IW/HB, Windmill, Fazio Arm Circles
The Workout: 3.5 mile loop at a way faster pace than YHC had planned. We went from Ting to Veterans Park and did Irkins, Dirkins, and Dips at the pavilion. Do a lap around the lake and repeat. Head back to Ting and stop at the top of the ramp for the 3rd set of Irkins, Dirkins, and Dips. Finish at the basketball court.
Mary: Good mornings, stretching
Announcements: Finish the mulch will ya already!
T-Claps (Recognition): All those running this weekend.
Prayer: All those running this weekend!
“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.
19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.
FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health
**I would like to open up this BB by apologizing to @Full House and explaining the above title…please forgive me Full House!!! About 3-miles into our 6-mile workout I was running with Alpine and my stomach was giving me some awful pain. I told Alpine my stomach was jacked and to keep going and I would catch up. I stopped dead in my tracks and ripped one for what felt like 10-seconds. Well it wasn’t until the end of the workout that Full House mentioned that he was trailing us during the run and thought I had stopped to look at a snake or something. As soon as he ran through the exact spot where I had unleashed my stomach pains, he took the brunt of the aftermath. I cannot not apologize enough @Full House and I can’t believe I’m mentioning this in a BB that will forever be posted. I will be hanging my head in shame every time I see you for quite some time my man.
FNGs: none
Warm Up: 10x Daisy Pickers, 10x Good Mornings, 25x shoulder-width Merkins, 10x Imperial Walkers, 10x Hillbillies, 10x Fazio Arm Circles (Fwd & Rev), 25x wide positioned Merkins
The Workout: 3PAX prepping for BRR ran 3-miles with post-stretching, 4PAX ran 6miles on the “standard route”: Start off leaving Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs, L on Raleigh, L on Grigsby all the way to the backside of Womble, L into the lot behind the ball fields, R at the playground, Finish back at the parking lot
Announcements: BRR this upcoming weekend, Friday 9/11 Stair Climb (posted by @ShamWow), Goggins Challenge – 4 miles every 4 hours for 48 hours (48-miles total) on 9/18 beginning at 8pm (posted by @Bernie)
T-Claps (Recognition): Picking up the 6
Prayer: safety of all who are participating in the BRR event this weekend (both travelling and running throughout the event)
FNGs:None
Warm Up: Good am, static stretches, SSH
The Workout: Ultimate frisbee: 6v5. Lots of burpees. Lots of scores. Lots of great throws and catches. breach brought a light up frisbee still hard to see/play in the darkness especially if you were wearing black/dark clothing.
Mary: None
Announcements: Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition): PAX who were flexible playing Ultimate one week early.
Prayer: Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family. UNSPOKEN. YHC took us out. Honored to lead.
FNGs:
None
Warm Up:
10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left
The Workout:
4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps). 7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble. This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.
When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)
It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.
Announcements:
2020 IronPAX Challenge Week 1
T-Claps (Recognition):
Picking up the 6
Prayer:
Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning. We prayed that God will look over our friends, family, and loved ones. We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness. Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.
Holy schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles. Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.
Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning. We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be? Lipstick’s sister from another mister? Perhaps dare I say his deuce dropping soul mate? His poop partner? His BM buddy? For those that missed it, all I can say is this chick could really “run for the john”. Truly a site to behold.
Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support. Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.
Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.