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Rolling Dirty

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Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!

FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.

We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.

2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.

All Aboard the Warbucks Express

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FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

AGS Goes Fast!

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FNGs: none
Warm Up: SSH, Frankensteins, Squats
The Workout: Nice and easy 5 mile run down the Greenway, along Bass Lake and back through downtown. The six was picked up and a really solid effort was made by all present. YHC ended up with an 8:52 pace. Faster than I planned, but the weather was right and I was feeling it.
Mary: Very quick stretching before closing things out.
Announcements: Three Alarm run on Tuesdays, Beer Den on Thursdays, July 5th volunteers, South Wake family picnic on July 30th.
T-Claps (Recognition): Sunshine (and the rest of the 75 Hard crew) for their continued commitment. All that hard work is definitely showing.
Prayer: Stubs.

New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Ain’t no humidity holding us back!

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Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.

FNGs:

Nope!
Warm Up:

Lap around the track, leg swings, A and B skips
The Workout:

See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:

Fellowship lap for cool down
Announcements:

July 4th event with the town

Picnic end of July
T-Claps (Recognition):

Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:

Stubs and his family. Fanny Pack for upcoming surgery and recovery.

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer:

Beignets for Days

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FNGs: none
Warm Up: SSH x 40 while we waited for UTI, 5 penalty burpees OYO, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX moseyed over to the track around the ball fields and partnered up. One partner performs an exercise while the other parter runs to the concession stand, around and back. Exercises are AMRAP while focusing on keeping good form. Four stations, one at each field “intersection.”
Station 1: Merkins. 3 rounds.
Station 2: WWIIs. 3 rounds. Opted for bear crawls on this one, just because.
Station 3: Squats. 2 rounds (running out of time).
Station 4: Australian Pull Ups. 1 round before we had to run back for Mary.
Mary: LBCs x15. Homer to Marge x15. Yoga to close us out with a beautiful sunrise.
Announcements:
– July 5th Fireworks volunteers needed (post in 3rd F to come)
– mental health is taking a hit and kids are not immune. Make sure you’re talking with your 2.0s and giving them the support they need,
– remember the mission of F3; to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Crucial to that mission is having a strong community within F3 South Wake.
Prayer: Stubs, kids everywhere navigating stressful situations

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

+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