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Five & Dime, a trip back in time

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YHC was feeling a little nostalgic planning out the workout for today. Hearkening back to a simpler time years gone by I was reminded of the old Five & Dimes. You younger Pax will have no recollection of anything other than the super Walmarts, Targets, etc. Oh well, let’s plan some 5 & 10’s for the workout. 17 Pax posted this morning including 1 FNG.

Warm Up: Disclaimer given and we were off out of the park for tour of downtown Fuquay. Stopped for some Moroccan night clubs, Fozzio’s, squatted T-claps & Imp. walkers all in cadence.

The Workout: 20 dips on the guardrails followed by 30 derkins got us off to a good start. Mosey run toward downtown with a couple of stops for the 1st of several 5 & dimes to include burpees & big boy step ups at the flag poles. A trip over the the Aviators WIDE brick walkway for a round of rail crawls with each Pax bear crawling under the other Pax back to the start point. More step ups followed by yet more Irkins all in cadence before heading across the street for a round of Balls to the Wall with Pax bear crawls from start to end. Followed by a round of 20 IC Balls to wall of Australian mountain climbers. Then partnered up for two rounds of 5 & dimes across the parking lot to include Monkey Humpers and burpees with partner wheel barrows in between each exercise. Found the iron hand rails for a couple of partner up Type Writers / 10 squat star jumps x 2 rounds. Mosey on back toward the park but not before stopping for another set of 5 & dimes of burpees and merkins.

Mary: YHC once again called out for any Pax who had been posting less than 3 months to raise his hand. Dovetail, H1N1, and Pablo were called out to lead Mary on the spot but not before they were shared with the importance of being ready in season and out of season to take the lead by YHC. This is what F3 is about; building male leadership in the home, work place, church, etc. Pablo x 20 flutter kicks IC, H1N1 x 20 LBC’s IC, Dovetail x 20 seated bicycles 10 forward / 10 reverse IC. All three men executed the IC exercises like a veteran.

Announcements: Upcoming Kenny’s Grave AO resurrection tomorrow morning at 5:30 at South Park. Upcoming CSAUP Sasquatch in Greenville on the 7-28.

Naming of FNG Rodney – Now known as Coyboy. Name-o-Rama followed by short message from YHC of making time for ourselves by simplifying areas of our lives that we are overextended in and knowing when to simply say no in order keep our lives a little less stressful.

Prayer: Safe travels for Natty Ice and family, Crab Legs, Brexit’s friend in burn center out of state. YHC took us out in prayer.

Pilgrim Rock

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Bernie did a Slight Variation to a Pilgrim workout…

Warmup: SSH, Good mornings, Mountain Climbers

Main Workout: 4 Stations

1- Burpees, Curls, Jack Web, Homer to Marge

2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges

3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters

4-Plank, hollow hold, Mountain Climbers, Russian Hammers

Mary: Abs blast

Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.

Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling

Cletus – Like Clock Work

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Warmup:  Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Parking lot Heavy Weights

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16 posted @ the Possum Trot in the heat & humidity of another hot Carolina morning in June.

Warm up: Q led by Farva for SSH, IW, Hillbillies, G-mornings, Fazios all IC

The Workout: Pax lined up for a 1-2 count off then bear crawled to their respective pain stations at opposite ends of parking lot. Before YHC could lead the Pax in a 10 count of merkins, Pikachu jumped the gun causing a penalty thereby leading to 20 merkins. Upon bear crawling to each groups pain stations, Pax each proceeded to carry or flip tires to opposite end of parking lot. Stations consisted of farmers carry of 2 40lb water jugs, 2 40lb cinder blocks, flanked and rolled 3″ fire hose, 40lb barbell, large flippin’ tire, medium flippin’ tire, 2 shoulder carry tires, pallet, and slosh pipe. Pax without weights to move stayed back and completed merkins & LBC’s waiting for their turn. Upon reaching end of parking lot Pax bear crawled large hill to complete 20 count of Irkins, Derkins, dips on the guard rail the crawl bear back down hill. Rinse & repeat x 2. After 2 completed hill climbs of the above, the remaining time was used to continue moving weights back and forth across parking lot. The Pax held various forms of plank waiting on the six. Upon finishing, YHC called for a sprint from opposite end of parking lot to the base of hill for another round of Irkins, Derkins, & dips at the top. Since Pikachu had found fault with YHC’s earlier merkin count of 10 it was decided to rinse and repeat the hill work once again! Mosey on over to tennis courts for Mary.

Mary: Farva & YHC decided together to call out a Pax who had never led Mary. Noah’s Ark raised his hand and took center court like a pro leading us in 20 modified Freddy Mercurys IC, followed by 10 Pickle Pounders and 20 WWII’s.

Announcements: Upcoming July 4th 1776 convergence at Womble, up and coming AO for Yoga and Kenny’s Graveyard, and Wake County finally approved the South Wake Park project coming to Crooked Creek.

Name-o-rama

Prayer requests:  Crablegs to have continued strength

COT:  YHC shared the Golden Rule: Do unto others as you would have done unto you and what that looks like when we all encounter less than desirable situations involving people including family that say or do things that hurt us or rub us the wrong way. React in a way that will demonstrate the love and kindness of Christ in the situations. Noah’s Ark and YHC shared a short testimony how easily we can become agitated and react with the wrong attitude. Let this not be said of us F3 men. YHC led us out in prayer.

Fuquay Frisbee Challenge

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We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.

Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.

The Workout:  We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!

Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.

Announcements: July 4th Convergence, A Yoga AO starting up mid July

Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs