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Thunder at Ultimate – 01Jul20

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FNGs: None tonight
Warm Up:

SSH x10 IC, Daisy Pickers x10 IC
The Workout:

Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:

Walk back to the shovel flag.
Announcements:

4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.

Forceps 3 year anniversary Q at Groundpounder on the 4th.

No mulching at Bass Lake this weekend.

3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.

T-Claps (Recognition):

Hardy for the final touchdown!
Prayer:

Our country as a whole. Pax have a few extended family members that are dealing with loss.

LipSync’s 4-year anniversary Q at the location where it all started

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AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break

Thunderstruck right at the legs

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PAX: Fumunga, Pikachu, Boy George, Kubota, , Lipsync

FNGs: None
Warm Up: Dynamic Stretching of the Legs
The Workout:

Balance Lunges (25 per leg); Calf Squats (25); X Merkins (15); Single Leg Deadlift (25 per leg); Wall Squat (90 Seconds); Merkins (25, hold 5 count on every 5); Step Back Lunge (15 per leg); Diamond Merkins ( 25, hold 5 count every 5); One Leg Wall Squat (60 Seconds, Switch every 10 seconds); 1 Leg Deadlifts (25 per leg); Wide Merkins (25, hold 5 count on every 5); 3-Way Lunge (15 per leg); Moving Lunges (20 total); Close Merkins (25, hold 5 count on every 5); Two Leg Deadlifts (50 total); Iso Lunges (25 per leg); Clap Merkins (10 total); Bear Crawl (40 yards); Calf Raises (75 total with a rock); Diamond Merkins (15, hold 5 count on every 5); Bobby Hurleys (30); Burpees (30)

Mary: LBCs; Boat Canoes; Homer to Mars
Announcements: Mulch at Bass Lake every Saturday till August
T-Claps (Recognition):
Prayer: F3 Brothers that have lost love ones; Skidmark and his 2.0

Happy 4th F3 Anniversary LipSync

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FNGs:  Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area.  Hope you feel better Pong.  Please come back.

Warm Up:  Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.

The Workout:  PAX executed multiple exercises using dumbbells, kettlebells and TRX straps.  Gump loved the straps!  Lots of reps with weights ranging from 16-25 lbs.  Exercises included:  Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.

Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.

 

I recorded a video (will try to add to this post)  inspired by Peeping Tom.  File (video) too big to add.

 

Mary:  Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.

Announcements:  mulch this weekend.  RUUN.

T-Claps (Recognition):  Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace).  Huge shout out for LipSync celebrating FOUR years of F3!  We are all better because of you!

Prayer:  Praise for successful medical test/lab results for PAX family members; unspoken.

Ultimate @ Thunder – 17Jun20

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FNGs:

None 🙁
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

Shelter

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Solid pax of 13 for a wet, wild & moist Thunder…..

FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:

Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck

Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge

Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders

Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”

Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall

Sally – Squat Hold and jump up over head clap on the UP

Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem

Mosey to Tennis Courts (not the shelter)

Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.

In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins

Announcements: John Deere, Crosby + Beth running beer mile back to PYRC

T-Claps (Recognition): good job Capri

Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.

Dirty 30

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After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

Moving Weight at Red October

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FNGs: Not technically, but LipSync and Boy George made a guest appearances at Red October – definitely a first for LipSync.  Both heard it was going to be a Limited/non-running AO.

Warm Up:  FedEx led us with a bunch of great exercises including SSH, merkins, seal/overhead claps, Fazio arm circles…
The Workout:  Stayed under the shelter and did some rinse and repeats, latters, just kept moving with some great mumble chatter.

Step-ups, swings, squats, elevated lawn mowers from plank position; power thrusters

From our six, chest presses (20, 15, 10) followed by nipplers  in cadence

Tricep curls, curls for the girls, upward rows, midget love handles while we moved around the track; stopped half way for some sand bag farmer carry

Lots of arm work today – PAX happy – great effort by all!

 

Mary:  Joined Mary led by FedEx already in progress; YHC finished up with a ton of leg, hip stretching; yoga, hello dollies, Catalinas, Freddie Mercury, box cutters

Announcements:  See Slack/FB; Road side pickup led by LED

T-Claps (Recognition):  PAX who braved the sprinkles, took the red pill and came out today.

Prayer:  PAX with illness, job changes, financial struggles, family members with illness; leaders making good decisions, our finances…YHC took us out.

‘’An honor to lead.”  -Dauber

The Best 1st, 2nd, and 3rd F

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6 Pax showed up and put forth some quality effort for a full body workout. Lots of mumble chatter up front but none at the end.

FNGs: None
Warm Up: SSHx59 We went until Gump did one more. 5 burpees.
(Fozio arm circles x 10 F/R, Overhead claps x10, Seal claps x 10) x2
10 merkins
5 burpess
Mosey to the pit

The Workout: Start with Burpee Bull Ring
11’s up the hill in the Pit…Lunges at the bottom, merkins at the top.
Jacobs ladder with squats
Mosey back to tennis court for Plank hold and merkins to Thundestruck

Mary: Michael Phelps, Arms stretch, Good mornings
Announcements: Run the Quay defer email coming soon. Virtual run by PYRC with money going to shoes for frontline workers. Sign up and run your 1/2 marathon. Rams is in 2nd place so far.
T-Claps (Recognition): Rams racing Pikachu up the hill
Prayer: Lots tonight. HSRC and the Holly Springs Community with the passing of Heather Prince, Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, Triple Lindy’s father, Forceps (who ironically texted Lipsync when we were praying for him). Our friends who are small business owners. The Holly Springs Community. It doesn’t get easier, you just get stronger…we continue to try to lift this community and each other up.