FNGs: Welcome FNG “Hi-YAH”
Warm Up: SSH IC and stretching
The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.
Mary: None
Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.
T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.
Prayer: Ausfart’s wife and our military in the middle east.Â
5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery! Prayers for healing and job search.Â
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FNGs: None
Warm Up: 2 rounds of popcorn
The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.
Wednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.Â
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Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter.Â
Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles
The Workout: Volleyball 4v5.Â
Mary: Mosey to shelterÂ
Announcements: Fence painting Friday.Â
Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel.Â
FNGs: None
Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap
The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count. Â Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight.Â
Circuit 1: Curls, Triceps, Rows, Wonder Bra
Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)
Circuit 3: Derkins, Erkins, Dips
Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)
Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.
Mary: LBC, GM and return coupons
Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel.Â
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. Â Honored to lead.
FNGs: Â None
Warm-up: Lots of stretching
The Thang: Â YOGA. Pax moseyed from parking lot to the amphitheater. Â Pull-ups were done while passing the kiddie-area. Â PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat). Â YHC found some soothing music getting us in the right mood. Â Lots of stretching from our head to our toes. Â Many YOGA moves were included. Â Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage. Â Definitely a crowd pleaser. Â Lots of laughs for sure.
COT: Â Finished with some Jane Fonda-like stretches (she was a beauty in the 80s). Â YHC took us out in prayer. Â Shared story of my headlock 7 years ago.
Announcements: Â Support the Run the Quay this Saturday.
Honored to lead during my 7th year Anniversary with F3.
Respectfully,
Dauber
FNGs: None
Warm-up: Â OYO
The Thang: Â See Strava Pic
COT: Unspoken. dauber led us out.
T-Claps: Â 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
I bit slower and shorter trip than normal but spent some time on the trials between Avent Ferry and Green Oaks. Lots of fun and good trials but need to change from hybrid tires to the knobby tires.