FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!
Dauber took us out. Honored to lead.
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
FNGs: None
Warm-up: Lots of stretching
The Thang: YOGA. Pax moseyed from parking lot to the amphitheater. Pull-ups were done while passing the kiddie-area. PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat). YHC found some soothing music getting us in the right mood. Lots of stretching from our head to our toes. Many YOGA moves were included. Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage. Definitely a crowd pleaser. Lots of laughs for sure.
COT: Finished with some Jane Fonda-like stretches (she was a beauty in the 80s). YHC took us out in prayer. Shared story of my headlock 7 years ago.
Announcements: Support the Run the Quay this Saturday.
Honored to lead during my 7th year Anniversary with F3.
Respectfully,
Dauber
FNGs: None
Warm-up: OYO
The Thang: See Strava Pic
COT: Unspoken. dauber led us out.
T-Claps: Gump for completing his 2nd WOD.
Thanks for helping me get back on the bike and enjoy Holly Springs from 2 wheels with some HIM.
Honored to lead.
-Dauber
FNGs: No
Warm Up: It was plenty warm
The Workout:
Fence Painting, Lifting paint buckets,
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
FNGs:1 Welcome Tumbleweed.
Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats
The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.
Announcements: Painting Holly Springs Monday, May 20th 9-11.
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.
Announcements: April Ab Challenge, Bottle Share coming up,
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
FNGs: None
Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.
The Workout:
Each PAX led one exercise in 12 days of Christmas fashion.
Finisher: Each exercise above Tabata: 30:10
Mary: Stretches
Prayer: Those looking for work.