FNGs: None
Warm-up: OYO
Workout: just over 7.5 miles around Holly Springs (see map)
Shoutout: Fumunga (The incredible bike setup) and his daughter (hanging on for her life wearing a smile)
Prayers: YHC led us out
Honored to lead. -Dauber
5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
FNGs: None Warm Up: Why?
The Workout: run in place followed by 3 count pushups and Spiderman’s in cadence x10.
Ab work.
Squats n stuff with some stretching worked in the bring heart rates down.
Rince and repeat x3.
Ended with lower body stretches.
Mary: built in Announcements: F3 State of the Union and pushing Brandon. T-Claps (Recognition): AARP for sponsoring Thunder
Prayer: Kubota’s cousin on the passing of her husband.
Rams’ vagina.
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
We did some TRX and Plyometrics…and stayed dry too!
FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…
Scores resulted in burpees, LBCs, star jumps…
Some very nice plays on the pitch! Well done.
Mary: static stretches OYO
Announcements:
PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:
Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.
Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.
Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight
Change of Command: Nantan – Thank you Pikachu! Welcome Breach!
Q-School next Sunday at 1400. See Banana Seat.
T-Claps (Recognition): All the PAX who came out this AM
Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber
FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday
Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.
Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
2ndF Tapline.
FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).
Honored to lead. -Dauber
FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE
Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets
Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets
Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets
WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets
Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets
Mary: Cancun took us out with some stretches
Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.