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“I feel the need for speed.” – Said no possum ever.

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FNGs: None

Warm Up: 2 PAX for EC. 8 PAX took the DRP for today.  20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 count cadence good mornings, 10 count cadence daisy pickers, Quad and Hamstring stretch.
The Workout: First half of ME: 7 speed and power plyometric exercises for 30 sec timer per exercise. 10 sec rest in between. 1. Jump Squat 2. High Knees 3. Tuck Jumps 4. Calf Raises 5. Lateral Bounds 6. Butt Kicks 7. Jump Lunges.  PAX rotated as rabbit in the middle,for the pace setter per exercise. Rinse and Repeat 3x. 14 min and 20 sec total cycle.

Second half of ME: Two groups of three and one group of two. Three stations: Bridge Hill Sprints, Grab bag of weights for upper body and 20 yard sprints. Hills and sprints did 3 reps before rotating.  Weight group did variety of upper body exercises called out at random from PAX. Each round the reps were reduced by one. Two hills , two sprints then working our way down to 1 rep.

Mary: Yoga stretches focusing on hip flexers,quads, hamstrings and lower back.
Announcements: Dead Bolt 6 year anniversary at Cletus on Friday. CSAUP coming in the fall and Q-swap. (Banana Seat)
T-Claps (Recognition): LED, FRAM and FED-EX helping family in need with furniture in Angier.
Prayer: Clay Jensen’s family, Crab legs struggling with health, Dead Bolt’s daughter in third week of Nursing at Wake Med. Tension and depression in society and in homes during this time.

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us out.

Humid Morning for a Run

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FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3.  These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part.  The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself).  This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship.  Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions.  Please consider getting soap, shaving cream, etc. and providing to Emeril this week.  Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

We Need To Retire That One…

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For a while now, those guys in Wescott have been putting together a Friday morning routine since March. Through neighborhood accountability among PAX, sometimes there were 3, other times there were 6, and then eventually through word of mouth, suddenly there were 10+. Over the past few weeks, this AO has  been drawing double digits.

Maybe it’s those outstanding post game 2nd F’s- sometimes including home cooked bacon, often times ice code tailgate refreshments, or maybe its those clever marketing campaigns-Reagan Era Beatdowns by some of SouthWake’s elder statesmen, deranged Easter Egg hunts, or some weird creepy photoshop work involving Mr. Rogers. Hey.. whatever works, but the Mr. Roger’s angle in pre-blast last night was enough to entice Nemo into heading straight down Sunset Lake Road instead of taking that right onto Holly Springs Road from Wood Creek and onto Crazy Ivan.

Some have been skeptical about these workouts that these men have been putting together up at that pool on the hill off of Sunset Lake Rd. One PAX even went so far as yesterday to call it a ‘fake’ workout and one that should be abandoned for the sake joining a celebratory birthday Q, where sometimes the featured EC is YouTube Yoga, with a non-F3 affiliated virtual led instructor- Mary Beth? Those who throw stones I guess. You know who you are and I still love ya.

While it would have been nice to celebrate Midget’s birthday this morning in person at Crazy Ivan, we now have a legitimate AO in Wescott, with an actual reference on the Q sheet, and the ability to check a box to write a backblast. For those reasons alone, there was an increased need to be accountable this morning and Q in the absence of our site Q, Deadbolt, who is currently vacationing with family. By the way, his Reagan Era beatdown last week with Double D was one that will be long remembered by those in attendance for a very long time. No fake news on that one.. Over 100 burpees and the guys attending the 1776 workout the following day were still talking about it. Ain’t that right, Pikachu? You know. You were there.

Since cancelling this morning’s workout was not an option, YHC decided to honor Midget’s birthday with a workout that mimic’d one of his favorite Raleigh AO’s- Whiplash. Thankfully, we didn’t cancel as when I got to the lot, it was filled with pickup trucks and SUV’s. Lots of PAX getting EC beforehand. A real sight of beauty. Pretty soon there were 10, once Pablo emerged from a distance one street over. Exchanged some light mumblechatter, and as 5:30 hit, we went right to work.

2 lines formed as we proceeded out of the lot in Indian Run formation down Wescott Ridge and over to the new annex they are building off of Bible Way Court. Circled up in the cul-de-sac within the new annex and performed the following

Warm Up: Good Mornings X10 IC, Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Seal Claps X10, Overheads X10. Formed 2 lines and made our way out of this new development, but not before giving instruction on what we’d be doing.

The Workout: Little known fact about Wescott, there are 7 cul-de-sacs (not including the 1 we were exiting). The workout was simple..

2 line (5 PAX per) Indian Runs throughout the entire workout

-5 Burpees at each intersection we pass either entering or exiting (Total 85 Burpees for the workout)

-At each cul-de-sac progressive exercises would be performed X10 reps each exercise, tacking on a new exercise at each cul-de-sac visited

Proceeded first down Bible Way to head toward the cul-de-sac of Eden Glen on the backside of Wescott, which Deadbolt usually refers to as Fuquay South. A boat was seen in front of his house, but wasn’t his. Seemed fitting though that the first exercise should be Boat Canoes, but made zero sense to get PAX on their six, so we settled for some squats X10 at the bottom of the first cul-de-sac. Finished those and headed back up the hill in Indian Run formation. At the intersection, did another set of 5 burpees, ran an few hundred yards and then another 5 burpees at the Brightling intersection.

Passed by YHC’s casa, where the sprinklers were running. Let PAX know, if they needed a water break, this would be a perfect time as my water was their water. No takers. We had work to do and continued the Indian run to the next cul-de-sac. This next one was situated way down hill so Pablo cleverly said we should do Mountain Climbers. Perfect.. 10 Squats and 10 Mountain Climbers IC at the bottom of the cul-de-sac. Back in the Indian Run lines.

3 more intersections- 15 more Burpees to the next cul-de-sac for an added set of shoulder taps. So here we go- 10 Squats, 10 Mountain Climbers, 10 Shoulder Taps. Everyone still together we formed a somewhat fellowship run out of the cul-de-sac on the bottom of the back side of Brightling Way to the intersection.. Yep- 5 more burpees. 2 lines reformed and we headed up the second worst hill in the neighborhood.

By that time, we were starting to see some fatigue by a few PAX, but iron sharpens iron and although there were some pick ups of the 6, the lines were evenly distributed with very minimal lag time where neither line was way ahead or way behind. A very good mix in each lane and we all pushed each other. At the top of Brightling and Wescott Ridge- another 5 burpees and then proceeded down to that palm tree house at the bottom of Wescott Ridge. 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, and 10 Star Jumps. Back in 2 lines with 3 more intersections and 15 more burpees. Saw a few neighborhood clowns running, but appeared they wanted no part of these HIM trains, either due to social distancing or that they couldn’t fathom 10 dudes just suddenly dropping in front of them doing choreographed burpees at the end of their street almost as if they were possessed.

Home stretch and one more hill left, two lines still in tact, headed right on Danagher for one final cul-de-sac. 5 more burpees at the intersection. For those who have posted here before, this hill is like a Tyson knockout punch to the face, especially closer to the end of the workout. Lots of final adrenaline on display after these intersection burpees. Squat hold for the 6. At the top of the cul-de-sac, 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, 10 Star Jumps, and 10 Hand Release Merkins. This last exercise got two thumbs down from Fonzie as a Mother Trucker certified exercise. 2 lines reformed and 5 more burpees at the bottom of the hill. No time to proceed forward.. 5 out of 7 cul-de-sacs covered, 3mi later, and just enough time for 6 minutes of Mary.

This workout wasn’t meant to be easy, but we pushed through it together, and we’ll do it again next week. These guys absolutely killed it this morning. Double D indicated that we should retire this workout, but I’m gonna reserve the right to break this one out on special occasions or when certain PAX want to really separate fact from fiction on the type of workout we are delivering in Wescott on Friday.

Mary: Boat Canoes X10, LBC X20, Homer to Marge X10, Low Slow Flutter X10, Pickle Pounders X20 IC, Downward Dog, and one extra Good Morning, because that it was.

Announcements: Check out the new AO Banks Road Elementary on Monday, another new Sunday option with a Ruck at Hilltop Needmore. Check slack for details
T-Claps (Recognition): All PAX in attendance this morning and those getting EC- Fonzie, LED, New Mexico, Double D, Nemo, FedEx. FRAM and Sprinkler for sticking with it and pushing through the entire workout. Iron sharpens Iron in effect all morning.

Prayer: First responders, those experiencing financial impacts from the pandemic, and additional prayers for family and those in our communities battling health issues. YHC took us out.

Always an honor to lead. Thank you for this opportunity this morning.

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Fully Involved

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A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.

EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack

FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout.  A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.

Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up.  5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,

Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC.  New AO in Garner in lieu of Detox.  Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.

All Business and a Pecker of Wood

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Last weekend of Rune.. who is gonna show up to log that mileage this morning. As I made my way to Womble, I happened upon Vasoline getting some EC heading down Holly Springs Rd. As I made it to the lot, a white truck with “Greener Pastures” blazoned across the side was conveniently parked backwards into its space. Aquaman in the house this morning!

Planted the flag and was quickly greeted by H1N1 and Vasoline coming off his EC run, Aquaman came running back from his earlier run and now a Yogurt sighting. One more car rolled in and Maybeline made it a half dozen this morning.

Warm Up: Quick lap around the lot. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Frankensteins X10 (IC), Prisoner Squats X10.

The Workout: 5 mi loop- Down and up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Bass Lake, Right on Earp, Left on Raleigh, Left on Grigsby and back to the flag at Womble. Quality business-like run throughout, multiple picking up of the six by Vasoline and Yogurt. At the beginning of the run, YHC knew with this crowd this morning he’d be the six, but with a first sub-9 AGS run of the year, I’ll take it. You guys push me more than you’ll ever know, especially up those damn hills. On the way back to the flag, we even spotted a wood pecker after hearing an awful sound against an aluminum gutter. Always seem to have these random bird sightings when Aquaman posts on Sunday. Last time he posted to AGS, we saw a hawk snatch a squirrel from the ground. Solid work all the way around by PAX in attendance this morning.

Mary: Stretches OYO
Announcements: Rune Mileage- almost done, July 4th Convergence, Mulch-sign up
T-Claps (Recognition): All PAX pushing a solid pace this morning and others getting extra mileage before and after the Main Event
Prayer: Continued health for all PAX and for those facing economic hardship due to the pandemic

Aquaman took us out. Great Work, Men!

Were You Guys Holding it for Me?

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Four PAX converged at Ground Pounder to see what YHC was cooking up. Pre-Blast offered up a nice cool down for those who where doubling down from U-Turn. Arrived a little early to find Fanny Pack and Pikachu in the Jones lot. Planted the flag and continued with some mumblechatter before seeing DOA emerge from the woods. About 2 minutes before lift off, Boy George pulled into the lot. He asked if I was Q and then indicated he was getting some miles. Wasn’t sure how to take that, but was clear he was running to get some extra mileage and was gonna skip whatever YHC had planned with rocks this morning.

Ground Pounder is typically a low- no running workout, but Fanny had skipped U-Turn this morning, Pikachu was fresh off of U-Turn, and DOA came running from the woods already, so we took off from the lot to the buses in front of the school. Took a little side detour through the grass up the hill. Pikachu complained a bit about his white shoes and the wet grass, but it lightened once we circled up for the following:

Warm Up: SSH X20, Imperial Walkers X10, Hillbillies X10, Fazios X10 F\B, Seal Claps X10, Overhead claps X10, Chinooks X10, Prisoner Squats X10. Finished those up and took the long way back (for Pikachu and his shoes) to the lot via Holly Springs Road and Right onto School Days Ln.

The Workout:

Instructed everyone to grab a rock. It would be their rock, no switching, and one that would be good for curling and extending. Before we started with curls and extensions, had PAX put the rocks down to perform some uneven Merkins on rock

Merkins-Right hand on Rock X10

Merkins-Left hand on the Rock X10

Curls X10-3 sets- Bottom to Middle, Top to Middle, Bottom to Top

Tricep Extensions X 20

Place Rocks down out of the drive path and a quick mosey behind the bathrooms for some B2W’s- with each PAX giving a 10 count in varying cadence. Felt like a minute, may have been longer with Pikachu’s Mississippi count. Recover with some Peoples Chair with Overhead Claps in cadence X10.

Back to B2W’s for one more set with YHC giving a 20 sec Cadence Count. Recover with more Overhead Peoples Chair X10 IC

Back the the Rocks

For those who haven’t been to Wescott BlackOps yet, we’ve seen a lot of great Q’s coming out of there since the beginning. Pablo gave an outstanding routine this past Friday with cinder blocks, so I figured I’d pay homage to a guy who knows how to deliver a quality beat down, while giving PAX a taste of what goes down in Wescott during these Friday AO’s.

Progressive Exercises (Rock included) with a 40 yard dash back and forth in between.

Set 1- Rut Rohs X10

Set 2- Rut Rohs X10, Overhead presses X10

Set 3- Rut Rohs X10, Overhead presses X10, Squats X10

Set 4- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10 (with feet on Rocks)

Set 5- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10, Chest Presses X10

In between Sets 1 and 2, lots of mini vans came rolling through, some with passengers others with solo drivers. With PAX on both sides of driveway, YHC called for some overhead holds as the cars rolled in, not to interrupt traffic flow but also not to stop the burn we had going. One nice lady even rolled down her window to ask if we were holding it just for her. Later discovered that there is an all female workout (non-FIA) that appears to be starting at 7:45 on Saturdays. Maybe we’ll see Cupid out at GroundPounder more often.

Dropped off the rocks back to the pile and did a nice cool down behind the bathroom shelter again. Same format as the last one.

Next had PAX find some nice handheld rocks for our next set of exercises. One rock for each hand similar in size.

Jack Webb Crawls in 1:3 ratio. Merkins\Air Presses (with Rock) with a bear crawl of about 5 steps in between with the rocks still in hand.

Got all the way to 5 Merkins and 15 Air Pressses. Shoulders sufficiently scorched, we returned the rocks and circled up for Mary.

Mary: PopCorn Mary of Box Cutters, Freddy Mercurys, Crab Cakes, Pickle Pounders X10

Announcements: Rune- log your miles, July 4th convergence next week- check slack, Mulch- sign up
T-Claps (Recognition): Double Down by Pikachu, Fanny Pack spreading mulch after Ground Pounder, DOA painting his deck Ground Pounder. Need to see the paint job as YHC is guessing there may be a few uneven strokes after this workout. Fortunately, he was not painting a ceiling.

Prayer: DOA’s stepdad, those battling health issues, Skidmark and the new addition to his family. Those seeking employment or have been impacted by the pandemic.

YHC took us out!

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

Welcome to the Rock

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FNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.

SSH x 20

Imperial Walkers x 10

Hillbillies x 10

Fazio arm circles x 10 (forward and backerds)

Overhead claps x 10

Seal claps x 10

The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.

Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.

We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.

Moseyed to the picnic shelter for some irking durkins and dips: 15 each.

numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.

Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.

YHC closed is out with good mornings

Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.

Fanny pack for beating the fart sack

me for rhyming

Prayer: Everybody. But especially those on the front lines, first responders and our service members