FNGs:
Not today!
Warm Up:
Mosey down to the track
Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:
8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:
Yoga back at the flags
Announcements:
Picnic this weekend
T-Claps (Recognition):
Pax that posted – strong showing for some track work!
Prayer:
Pax battling injuries
PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.
FNGs: None
Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.
Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.
Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back
PAX without a toy held plank for round 1 and mountain climbers for round 2.
Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.
PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.
Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.
FNGs: Nope
Warm Up:
SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:
7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.
7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:
Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:
Picnic this weekend.
Q swap w/CarPex
Prayer:
Emeril’s sister and friends.
Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route. Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu. I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava. Yogurt posted his find, but Pikachu did not. : P
FNGs: none
Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins
The Workout: 6mi or 3.5mi running route
Mary: 25-30x OYO merkins
Announcements: N/A
T-Claps (Recognition): treasure finds by Yogurt & Pikachu
Prayer: a successful Grasshopper 5k the day prior
After last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!
FNGs: None, but one Kotter: Go-Gurt
Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you… now let’s run!
The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.
3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!
A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.
We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!
Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack
Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.
3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!
Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.
Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29
19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.
Fritter Quitters: None
FNGs: None
Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter
The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6. PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6. PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time. Once complete, PAX traveled to the concession stand via Indian run for more fun. Half the pax held BTTW, while the other pax did an exercise, then switch. (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each). Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers). PAX then indian ran back to the courts for Mary.
Mary: Plank-O-Rama until time
Announcements: Picnic- check slack
T-Claps (Recognition): Sunshine- strong first week!
Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military
FNGs: Orca (Mike Pellicci)
Warm Up: With the help of FoulBall: side saddle hops, cherry pickers, good evenings, fazio arm circles
The Workout:
Rock pile: 5 rounds of 15, 12 and 10 reps of: Curls, triceps extensions, squats, upright rows and shoulder press.
Run to ten poles, doing 1 increasing to 10 merkins at each pole.
Dice game with a round of each pax rolling and leading with 10 reps of:
Mary: a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps
Announcements: Picnic, others
Prayer: Peace and happiness
Day 2 of the Fritter Challenge and YHC had your Q. 10 guys started Day 1 yesterday and the same 10 guys showed up for EC. @Pikachu, @187 and @Skidmark took off a little early to get in 3. @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles. @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event. YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.
FNGs: None
Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace. YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs. Some mass confusion at the start but everyone eventually got on board.
The Workout😐
Partner up (Same or close size KB’s). One side has KB’s the other has Maces. Both Partners perform KB Exercise. One partner then jogs to midpoint of the track while the other partner carries both KB’s. At center track is a list of Core exercises. Partner 1 performs the Core exercise until Partner 2 shows up. Partner 1 then takes the Bells while Partner 2 performs the core exercise. Stops once Partner 1 gets to the Maces. Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises. Keep repeating until done.
Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge (edited)
Core Exercises:
Round 1: American Hammer
Round 2: LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter
Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge
Mary: No time
Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming
T-Claps (Recognition): Nope
Prayer: Warbucks, Kevin, Heidi – Breach took us out.
Today marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.
EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.
We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!
Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech
FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist. A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere). Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital