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All the road are winding at Thunder

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4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)

Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)

The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.

Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th

Closed in Prayer:

Exploring that whole parking lot at Purple Cobra!

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FNGs: None
Warm Up: SSH, SFAC, Windmills, Squats
The Workout: Mosey to the church!

On the way we did 35 dips IC (my shoulders), 20 irkins IC.

At the church, we split up into groups and did a modified set of 7s. One group started with 7 turkish getups, the other group started with 7 squats. We counted down from there by running to the other side of the parking lot – every time we passed each other we did 7 merkins.

After this, we did 3 rounds to the other side of the parking lot. One group ran, the other group did an exercise. Planks, LBCs, and then homer to marge.

Finally, we did one round of bear crawls around the last side of the parking lot (thanks Bondo!) while the other group did pickle pounders.

Back to the HT parking lot for one round of BTTW and one round of preacher’s chair, during which there was one particularly nasty fart that actually made YHC stop his counting. We hustled back to the flag and that was that!

Mary: No time

T-claps: Wallaby! Nice to see you back out, brother!

Prayer: F3 PAX in Raleigh’s brother died rescuing family from a riptide. Family saved, brother did not make it. Also Fanny Pack for skin cancer removal.

Now That We Ran a Little Bit…

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10 PAX arrived ready to board the Downtown Train on a Monday and knock out some hill repeats first thing! Some of those fellas…Moose, Best in Show, Cupid, and Sunshine…blasted up that hill a few times! A great morning for movement and a welcome break from the heat for a day or two!

FNG’s: No
Warm Up: Good Mornings and Sir Fazio’s followed by a mosey down to the library with some but kickers and fast feet on the circle. SSH x 20 and Imperial Walkers x 15 to finish up the warm up.
The Workout: 7’s on Library Hill. WW2’s at the top, Standard Merkins at the bottom. Those that moved faster, we’re rewarded with either Homer to Marge or Pickle Pounders while waiting for the crew during each pass.

A mosey over to the parking garage for a 5 corners…yes…5 corners routine with a partner. Each corner had a certain count exercise, while the partner did AMRAP wall or core exercise, then switch. Corner 1: 30 Derkins/Pickle Pounders. Corner 2: 40 Dips/LBC’s. Corner 3: 50 Monkey Humpers, BTTW. Corner 4: 40 Star Jumps/Peoples Chair, Corner 5: 30 WW1’s/Bear Crawl.
Mary: Monsey over to the flag for 10 more Good Mornings
Announcements: F3 2ndF picnic at Harris Lake, July 30th. Sign up sheet out there. Volunteers needed for July 5th fireworks event.
T-Claps (Recognition): Lot’s of RESPECT in the house today!
Prayer: Small child battling COVID/RSV…friend of POTS. POTS took us out!

Cletus – Spontaneous Q
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EC: LED, Woody, Yogurt. Arrived at 5 am fully expecting to see Breach and his truck full of toys. Oh, he’ll be here for the main event. His pre-blast indicated he was ready to go and bringing coupons. Surely he’ll be here for he main event! OK, 5:30 rolls around–no Breach! I love Q-ing at Cletus, so here goes?
Warm Up: Mosey to top of Ivan lot. Circle up for 50 SSHs, series of arm circles (front, back, seal claps, overhead, chinooks). Gillette rolled in just a minute late, so we all did five burpees OYO. Thanks Gillette, I like burpees.

The Workout: Mosey to amphitheater and the ledge. Lined up for derkins in an Indian Run formation. That is, everybody plank up in derkin position, tight to one end. The phrase “tighten up” triggered the human jukebox–Arthur Fonzarelli (Fonzie) to sing “Tighten Up” by Archie Bell and the Drells–nice! The “Indian” does five merkins, calling them out. Then, runs to head of the line. Cycle through til each PAX had done three rounds. Additional round including step ups and dips. This took a while.

OK, let’s do the same formation, but with balls to the wall (BTW) and preacher’s chair. We went all the way around the back wall of the amphitheater twice. This took a while. But, on the second round of BTW, the wall shifted and we stopped that exercise.

Mosey to the playground. Time for a mini-Murph. Partner up for accountability. Partners do five pullups together, then do 15 merkins together. Next, partners for five pullups together, then do 20 squats together. We continued for as many rounds as possible until 6 minutes before end of workout.

Mosey to pickleball courts with radar guns for Mary

Mary: Popcorn Mary
Announcements: F3 picnic; Expect to see Dr. Ryan next Friday (6/24/22), a Spartan racer that Cupid, Gillette, and I head-locked. Woody rolled by and said, “Never not head-locking”!
Prayer: Stubs and family, 3-Alarm full recovery

We will rebuild!

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FNGs: Gator
Warm Up: SSH, Frankensteins
The Workout: Had a great mosey around Fuquay-Varina today. 7 PAX strong including one FNG (Gator). The storm last night left branches everywhere, especially on the Greenway. Fumunga assured us that we would rebuild! The six was picked up along the way and a lot of great mumble chatter was made.
Announcements: July 5th volunteers needed, F3 Family Picnic coming up.
T-Claps (Recognition): Gator for coming out to his first F3 workout/run.
Prayer: Stubs

Viscous Cycle 6/15/2022

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FNGs:None
The Workout:Ride through Holly Springs and to 12 Oaks and back. About 10.5 miles
Announcements:
T-Claps (Recognition): Thanks for joining us Cupid
Prayer:

Getting ready for Bobby’s 10yr Anniversary!

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FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

Work Hard Play Hard Sheepdog

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3 for some EC (Cupid, Abacus and Breach)

6 PAX members descended on Sheepdog for a 7 X 7 work session

Shredder, Farva, Cupid, Abacus, Warbucks and Breach on the Q

 
Warm Up: 22 Counts of Frankensteins, Windmills, Imperial Walkers/Hillbillies, Squats, and Good Mornings

The Workout: 7 X 7 workout (Squats, Merkins, LBC’s, Lunges, Burpees, Pullups and V ins) followed by a run around the track. All had to be completed in 3 mins or less, anytime you have left is rest time. Otherwise, you go into the next round.

This was followed by some old school freeze tag, when you get frozen you have to do Side Straddle Hops until you get unfrozen by a teammate.

Mary: A fee stretches to loosen up the sore muscles, and some appreciation of beauty before closing out.
Announcements: Mentor opportunities are upcoming for the Travis Manion Foundation, details will be posted in Slack.

Meal train for Stubs family

Closed in Prayer

Sweaty 2 miles

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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