Tag Archive for: McNugget

R4TJ 1-Hour Running Workout

/in /by

Six PAX for a full-fledged RUNNING workout.

WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.

Crap! Forgot to do burpees earned by @U.T.I and @McNugget.

ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.

SPRINTS: Five segments on the ramp. Everyone hammered on every segment. Impressive speed!

COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.

COT: At top of ramp 0625.

Announcements: Abe is collecting specific food for Holly Springs Food Pantry.

Prayer requests: Unspoken
Go forth and be leaders!

We never run the standard

/in /by

FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

Sitting by the Toilet

/in /by

6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT. 

U-Turn Fellowship, Fartleks, Citizenship

/in , /by

Four runners for EC: Downrange, McNugget, Six-Inch, Moose

Four ruckers: Sprinkler, Subaru, Escobar, Lube

Warm up: SSH 25x, stretch OYO

ME: Standard route.

Challenge: Fartleks – Planned for 1 mile warmup, followed by 3 minutes FAST and 1 minute SLOW, but decided to do distance instead. 1 mile warm-up, 0.5 ON and 0.5 OFF. Fumunga joined for all of these. Six-inch and Moose ran at their usual fast pace. McNugget and Downrange for a steady run.

COT 7 am.

Announcements: Need a Q for 3-Alarm this coming week.

Prayers: Escobar’s wife undergoing chemotherapy, Fumunga’s dad recovering from knee surgery. Moose took us out in prayer.

Photo: Yogurt and iPhone 8 on the group selfie with the flag.

Second F: Focused on Fumunga’s passport photo and Moose quizzed us on the U.S. citizenship test.

Have a great day!

Yogurt out

Who doesn’t post a route?

/in /by

FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP),  plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include:  LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements:  Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)

Ting Circles

/in /by

PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.

We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasn’t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.

COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long they’ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.

Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next time….
BS Out!

Living up to the AO name!

/in /by

FNGs: Conner (Now known as Mr.GreenJeans

Warm Up: Goodmornings 

The Workout: 5.3 mile loop

Mary: None

Announcements: Q em all challenge! 

 

Tadpoles chillin’ on the greenway

/in /by

FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway. 
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750

Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.

Rap song for some laughs 🙂

6 years is a long time but not that long

/in /by

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3.  This group has changed my life and I hope to continue paying that forward.  It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout:  Cones were set up about 10 yards apart.  PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.  We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop.  Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed