Friar Tuck – F3 South Wake

During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while. I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to. Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight. It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance). I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post. Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while. Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option). By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school! Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs. Bed build June 12th. May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer: 11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip. Some ran during U-turn. One showed up at 7:00 am. Lots of mumble chatter from start to finish. Great seeing Farva out for the first time since the start of the pandemic. Very excited to see Dusty too (no pull-ups today). Just an AWESOME turnout men! Sorry Norm you were told the incorrect location.

FNGs: Yes! Welcome Lance Huber – NABS. Thanks PAX who helped me with our welcoming speech. Great job Pumpkin Spice for bringing him out. Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises: good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH. Ended with 5 burpees OYO.

The Workout: I asked the PAX to grab a medium-sized rock. Let’s just say, some PAX were more zealous than others. There would be no rock rotation. In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises; (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six: 6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair. Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise: 20 Ground-Pounders. After 3 years, I finally learned there is a squat at the bottom rather then bend over. Thanks Forceps!

No time for a field trip. Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs. Have a nice day.

Announcements: RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition): 16-bit for incredible virtual Workouts! Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer: Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic. YHC took us out. UNSPOKEN.

An incredible honor leading you men this morning. Thank you for making my three year anniversary very special.

Posts

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17 PAX for an Anniversary Rock Beat Down at GP