FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
FNGs: not today.
Warm Up: Incorporated into the workout.
The Workout: Leave Ting and head to the greenway in Arbor Creek. Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.
At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge. Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps. Rinse and repeat.
On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.
Finished up with the Pledge of Allegiance at the flag.
Mary: she didn’t show up today!
Announcements: Couple of service opportunities this weekend –
T-Claps (Recognition): Banana Seat with his weighted vest this morning. Pikachu, Vasoline and Gizmo with EC this morning.
Prayer: Banana Seat’s mother had quadruple bypass last week. Sick/injured PAX.
Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm
FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
FNGs: Friendly, not new
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze
The Workout:
Mary: Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats
Announcements: F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG
T-Claps (Recognition): Support from the PAX on my 7 years. Thanks Fellas. Can’t say enough this group means to me. It’s always awesome to know that I have you all.
Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l
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
15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.
We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.
Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run
Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!
COT then prayer.
Awesome job guys. Thanks for joining me in another stupid idea.
BS Out!
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
FNGs: I think they were scared of the thunderstorms like Downrange
Warm Up: Good Mornings, Willie Mays Haze, Daisy Pickers, Lap, SSH
The Workout:
Since I was on Q, the crazy rain, some previous day shenanigans, and the upcoming Murph the numbers at Paradise were a little lower than I’d hoped (I had a sweet playlist and everything). The gameplan was to split into teams and have a little race of sorts. Since we were 3… this is what we did instead.
10 Cards, A-10 were shuffled and placed on the wet pavement. In an accountability group of 3 we used the 10 cards to randomize the following list of workouts and share the work.
Mary: We ran a lap around Paradise to make sure we hit the 3 mile minimum
Announcements: Murph and more to be reviewed at the Murph or on Slack. Run the Quay Tent on June 1 and SW Family BBQ June 9th at 2p
T-Claps (Recognition): Pikachu for commuting to Paradise in the rain from Womble for EC. Pikachu and Turkey for picking up the 6, who remained in the fartsack when they stopped by “on their way” to Womble for the Murph.
Prayer: Lipstick and fam, Downrange (of course), my cousin Caroline and her family displaced by a tornado that struck their house, Pikachu’s M
FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)