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How will you lead?

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EC: I have no idea because I wasnā€™t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S ā€” 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mamaā€™s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC ā€œThere are volunteers and then there are VOLUNTEERS!ā€

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ā€˜good formā€™? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you canā€™t follow?

Itā€™s always an honor to lead you men. Iā€™ll try to do better next time.

If Dumbo can so can you

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I enjoy Qing a workout. Itā€™s definitely a different energy in the middle of the circle! That being said, Iā€™ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided Iā€™d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!

EC: Dawgpound, Dumbo, Emeril, Quiver

FNGs: Not today!

Warm Up: Stretching and mobility exercises.

The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.

Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.

Announcements: HSFC rescheduled for this Saturday.

T-Claps (Recognition): All you men getting after it today!

Prayer: anxiety, family of 4yo dealing with loss.

YHC took us out. Itā€™s always an honor to lead you men. Iā€™ll try to do better next time!

We run all the hills

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This morning we took a different approach to speed work by moving the workout away from the track. Introduced or reintroduced the Pax to the fartlek (Swedish for Speed Play). Todays location would be through Sunset Ridge. Those unfamiliar with Sunset Ridge quickly learned that there are some hidden gems of hills tucked away in the loops of the neighborhood.

FNGs: None
Warm Up: A little mosey up the police station. Turned back and headed toward Linksland adding in some A & B skips. Picked up the tempo just as we reached the middle school.
The Workout: Mosey throughout Sunset Ridge varying the pace between 1/2 marathon, 10k, 5k and recovery. Added a few quicker shorter sprints at the end and finished withed a progression. Sometimes we pushed the pace up the hill, sometime we pushed the pace down the hill. Sometime the distance was short and sometimes it was a bit longer. The longest segment we ran was about 1/2 mile, most coming in around 1/4 mile.
Mary: We got good stretching in this morning.
Announcements: 3rdF opportunity this weekend at the Food Cupboard. VQ at Paradise City on Monday
T-Claps (Recognition): We only ran about 5 miles but it feels way different when the the pace goes way up and way down. Nice work everyone
Prayer: UTI took us out.

 

+ of course there was one mosey into the woods

PC 10-5-20

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EC: Skidmark, Full House, UTI & YHC

Warm Up: Mosey to the ramp and go up backwards with 10 merkins in the middle. PAX Circled up outside the bathroom trailers for SSH x25. We were going to SSH until Full House came out of the potty, lucky for the PAX he came out after only 6.Ā  Continued to mosey around the Ting loop with periodic stops for IW x10, HB x10, Buttkickers, Karaoke, FAC x10 fwd and x10 rev, Seal Claps x10, Overhead Claps x10 and john Qsac to stop sign.
The Workout: Catch me if you can Indian Runs in 2 groups of 4 around Ting Loop. First Loop the back runner did 1 Burpee. Second Loop 2 Burpees. Third Loop 3 burpees and Fourth loop 4 burpees.Ā  During our second loop @ Dumbo decided he needed to use the facilities. So Pax stood outside the trailer and did SSH until he came out (55 in cadence)

Closed out the workout with Suicide Burpees on the ramp
Mary: Various stretching
Announcements: Food Cuboard opportunities starting up this Saturday. Sign up to help our community, they need us!
T-Claps (Recognition): Bondo for killing it this morning! I hope when I am #respect 59 I can keep up with a bunch of 30yr olds playing catch me if you can.
Prayer: All those battling Covid, including our Leader of the Free Nation.

I Love this Place

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I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

Soft Knees

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It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down.Ā  Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

Sunday Funday

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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).Ā  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.Ā  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.Ā  We prayed that God will look over our friends, family, and loved ones.Ā  We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness.Ā  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.

FML takes over Paradise City

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Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins.Ā  YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga

Tiger Blood 8/27

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Warm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead

Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what Iā€™m talking about. 20 fellas pushed themselves in various ways this morning. Ā The ā€œbat flippersā€ were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today. Ā Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetailā€™s post this week. If you struggle…good. If it hurts (not injured)…good. If itā€™s difficult… good. Ā If you fail… good. Ā If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. Ā BUT… if our Mā€™s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankensteinā€™s
The Workout: Standard U-Turn route. Ā Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Ā Strong work brother. Lots of picking up the 6. Ā All those elites out there…many of you for picking up my six!
Prayer: Pikachuā€™s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!