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THAT Hill at Prison Yard

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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

+1 Point #June Challenge

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FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route 🙂
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Nutcracker 6/7

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Warm Up: SSH, GM, arm circles, Seal clap, overhead clap, Imperial walker, Windmill
The Workout: with accountability partners. One partner bear crawl, and run a lap around the parking lot. Other partner, rotating exercises, LBC, Merkins, dips, Low slow flutter, Squats, Hand release merkin
Mary: dying cockroach, LBC, crossover LBC alternating
Announcements: see slack
Prayer: pumpkin spice traveling, stubs, lipstick, slide roll, those affected by the fire last night in Holly Springs

Bakers Dozen for June Ultimate at Ting

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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.

That’s a Southern Turtle!

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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

Toilet paper Team Tear

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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!

Recovery Burpees

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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.

RFTJ 5/25/2022

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FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

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EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5)  Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

AGS Mother’s Day “I have no idea where we are”

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I was pleased to see @Coal Ash when I jogged up. HCs @Cupid and @U.T.I and @Bird Flu were there. Nice!
Warm Up: No EC’ers today, so at 6 am we took a quick jog around the parking lot and circled up. SSH’s x25 to continue jumpstarting the heart rate. Breathed through some GMs. Stretching OYO to hit whatever spots you need to hit before a run. You know where those are. Finally, a shout out to @Vasoline with 25-30 Merkins, OYO.

The Workout: Knowing that AGS was founded on sunrises around Bass Lake, I try to honor that tradition when I’m Q’ing (@Deadbolt @Mookie). Today was no exception. I explained the route: Across Womble, down Bass Lake Outfall Greenway, along this edge of lake, over to Salem Ridge, around the driving range, connect back to Stinson, on to Womble.

We took the fast route down the greenway. I knew we had no chance of a spectacular sunrise, only gloom, but we’re used to that, right? Maybe a little unexpected the first week of May though. Going down the greenway is super fast. I’ve always said, run fast where you can, and this is one of those places.

Along the way, we made connections. Cupid the flu vaccine plant employee caught with Bird Flu, the bird flu expert who is working to contain the bird flu itself. Coal Ash, UTI, and myself caught up with work and employment.

We dialed back the pace after reaching Bass Lake, because that early fast pace wasn’t paying off for all of us. We headed up Salem Ridge towards Linksland. Someone suggested that we do something in @Pikachu’s yard, but we declined. I would love to work in some of the loops in SSL, but from Womble that would put us over 6 miles and there’s just not time. On the back half of the run, we caught up on mothers and Mother’s Day plans.

We took Gable Ridge back towards Bass Lake Road. Over to Norwalk. “I have no idea where we are,” declared @Coal Ash. Bam, we arrived at Bass Lake Road and the lights came on! From there, it was an easy jog on Stinson back to Womble. Perfect, 5.45 miles and 7 am. COT, photo op with YHC and @Coal Ash stylin’ the same colors. I even turned my hat backwards.

Mary: None

Announcements and T-Claps (Recognition): Appreciation to everyone who contributed the very successful 3-Alarm Root Beer Float Mile. @Bird Flu really led the way, buying root beer and ice cream early on. Then, posting the pre-blast. @Wild Turkey was solid too, as usual. He set up the root beer and awards table and mapped up and set up the root beer course as well. Thanks to all who posted. Plus, we had enough money from our collection to make a significant contribution to the iPad 3-Alarm received for his birthday.

UTI previewed the June challenge. Largely modeled off the 2021 May challenge, but with improvements. Not to be confused with previous “Rune” run challenges in June.

Prayer: Remember your mother and be grateful. Strength to those who may not be having children. Keep all PAX healthy and strong.