FNG: None
Warm Up: The RUCK
The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter catching up with those you do not see often.
Mary: None
Announcements: Bass Lake mulch starts back up.
T-Claps (Recognition)
Prayer: Our country and those suffering from illness. YHC took us out.
YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed). This is just a small way to give something back to those who have given so much to me.
Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!
FNGs: None
Warm Up:
The Workout:
We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.
Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers
Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC
Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC
Mary:
Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC
Announcements:
T-Claps (Recognition):
Prayer:
As always – it’s an honor to lead! Until next time…
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.
FNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
FNGs: None
Warm Up: Joined Mutiny PAX. Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings. RO PAX headed to the pavilion.
The Workout: Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps. Rinse and Repeat before moving on to the next round.
Round 1: 15 Swings, 10 Curls (L/R), 10 Tricep Extensions
Round 2: 10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers
Round 3: 10 Nipplers (ic), 10 calf raises (ic), 10 upright rows
Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers
Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six
Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body
Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers. We all sweated our you know whats off this am; humidity sucked.
Mary: Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.
Announcements: Fonzie two-year Q weeks continues; check socials for Greenwood team challenge
T-Claps (Recognition): Fonzie two year; RESPECT presentation for Sprinkler.
Prayer: College kids starting school; FedEx new nighttime delivery; Unspoken
Fonzie led us out.
An honor to lead Red October with the collaboration plan.
EC: Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline
FNGs: Welcome @Fanta
Warm Up: Mosey to the far lot to keep the noise down a “little”. 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:
It was a celebration week for Sprinkler. He had his 1yr F3 anniversary this week and turned the big 50 today. RESPECT! What better way to celebrate than an F3 party! 41 STRONG today. Nice showing F3Southwake, way to end the HS Q-Duel week!!!
Count off by 2’s and divide up.
1’s with Sprinkler and 2’s with YHC:
1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s
Well the plan is below, but since we split up I can’t speak for both groups. I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!). I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well. The surprise for me was the Pavillion intermission which turned out to be a beast! We had a Round 3 planned just in case, but not a chance on that one! I’m sharing and saving the workout below because I would like to complete it as written sometime. It’s a great start to a CASUP if you ask me!
We even had an FNG today. Welcome Fanta, from San Diego and use to work for Pepsi!
| Round 1 | |
| 11’s | |
| Merkins | jog between sides |
| prisoner squats | |
| Intermission | |
| Pavillion | |
| Dips 10, 15, 20X w/ BTTW in-between | |
| Rock Pile | |
| 2 sets | |
| 10 overhead press, 15 triceps curls, 20 curls for the girls | |
| Round 2 | |
| 11’s | |
| Plank hold | bear crawl in between |
| star Jumps | |
| Mary | |
| 15 pickle pounders | |
| 2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers | |
| 15 box cutters | |
| Round 3 if needed | |
| trip around the soccer field | |
| stack each corner | |
| 10 burpees, | |
| 15 diamond Merkins, | |
| 20 Monkey Humpers, | |
| 25 LBC’s |
Mary: 1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements: Bass lake mulch. Sign up!, Q-Duel coming to FV next week. Show some love, check Slack
T-Claps (Recognition): 41 strong!
Prayer: Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid. Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)
FNGs: None
Warm Up: Did it before we arrived.
The Workout: 10 mile loop through Holly Springs.
Mary: None – unless you stayed for Thunder
Announcements: mulch
T-Claps (Recognition): these 4 amigos, especially Doc with his back injury.
Prayer: Doc – back injury.
Ruck was on at NeedMore Park Sunday morning with a PAX of 13. Several F3 guys spotted running once we started.
FNG: None
Warm Up: The RUCK
The Workout: We started out on the Red Loop backwards for 2 miles. Dropped over to the yellow for 1 mile. Breach decided we would double time that was set on his watch. Lost one due to Church then we scratched off to the blue for the last 2 miles. All together we managed to get 5 miles and some had more picking up the 6 from the double time.
Mary: None
Announcements: Bass Lake mulch.
T-Claps (Recognition)
Prayer: Unspoken Requests. Prayer our country and those sick dealing with COVID. Families still dealing with COVID and can not work.
FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up. This happened:
Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)
