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Holly Springs Finest

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21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.

Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.

As our workout started we had a brief break in the action when a truck backed over a shopping cart.

EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye

FNGs: Not today

Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles

The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats

A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.

Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.

Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.

Recover

Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.

Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.

T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.

Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler

Emeril took us out.

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

What a sunrise…

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FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

 

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Conversion Sprints

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Did you know that there are 2.54321359219 centimeters in each inch?  Just ask Skidmark.  Precision is very important to him.

FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:

YHC and his trusty sidekick Cowboy put out cones just before the workout.  They were roughly spaced at:
40, 100, 200, 300 yards.  Much time and effort was spent discussing the merits of these distances vs. meter distances.  Again, ask Skid Mark.

The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign.  After going 300, go a full lap around the lot (1/2 mile).  Then, repeat in descending order.

Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen.  After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile.  Blue Hen’s fax got lost and he plugged along.  Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.

 

Be more than a Fitness Fraternity.

 

Pace Mountain!

 

The Route

Tea Time Murph

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Pax of 3 working out at new later time.  Playground was still crowded.  Temperature dropped to a nice level by 1930.

EC: 3 to 4 mile run

Warm Up:  run 1 mile

The Workout:  Murph:  100 pull-ups, 200 merkins, 300 squats

Some modifications and yoga.

Mary: run 1 mile

Announcements:  none

Prayer:  Health

Just Roll With It

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EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17.  Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees.  The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start.  But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time.  PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting

Thanks for Participating..Here’s your Trophy. 9 PAX Make it Count in the Rain @ AGS

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After consuming a few too many pre and post-Derby adult beverages the night before, which parlayed into a few more during a pivotal Bruin win, YHC woke up a little groggy this morning. A quick check on instant messenger showed a text from Deadbolt, who HC’d the day before. A little rain continued outside as I grabbed my gear. Would we be running, would we be making the most of the shelters at Womble? Picked up Deadbolt and exchanged some good mumblechatter as we clown car’d to Womble. “What are you thinking, DB?  You think the rain will let up long enough to run?” and also “Who do you think will show?” The rain is always an interesting element that can have impact on AO attendance. It takes a very strong commitment to pull one’s self from the fartsack on a Sunday, especially if its raining.  Pulled up to Womble and would have thought the Town of Holly Springs was hosting an early morning soccer tourney with cars lined across the lot. The rain caused a “mogwai” effect this morning, with 9 PAX looking to raise their standard. Lots of gazelles and AGS virgins this morning- Pikachu, Skidmark, Maybelline, ShamWow, Aquaman, Dahmer. Oh yeah, and a Slide Rule, who was looking to raise his standard and join us in the drizzle. Arrived 2 minutes before start and the rain had let up. Planted the flag, exchanged some pleasantries, and then went to work for the following warm-up.

Warm Up: YHC took off and led the 8 PAX to the first picnic shelter for a round of 5 Burpees OYO. Continued the mosey to the Crazy Ivan Lot, squat hold for the six. Once all PAX were accounted for, YHC lead the group with 5 more Burpees in cadence. Continued to the other side of the lot with a series of Carioca L\R-R\L & Butt Kickers. Squat hold for the six, and performed 5 more Burpees in cadence. Light mosey back to the originating lot, with alternating lunge walks. At the last corner around the soccer fields, performed 5 more Burpees, leaving one remaining Burpee. PAX mosey’d back to the originating lot. Performed the last Burpee in cadence. 9 PAX x 21 Burpees= 189 Total (in honor of Riley Howell).

The Workout: The second week in a row putting the Lake out of play. Had to opt for a ‘dry’er’ route. Decided on the opposite route of what was run last week, which led us down Stinson. PAX would then proceed left on Bass Lake Road, with a quick up and back through Rhamkatte, with a left on Holly Springs Road onto a Right on Linksland, Right on Salem Ridge, Right up Bass Lake Road, and then left back onto Stinson to the soccer fields. Before the run, YHC had reiterrated the message from last week about raising the standard. Lots of speed out there this morning, so advised PAX that if they felt up to it, to push a little with the accountability partners we had running this morning. With that, PAX took off from Womble and headed down and up Stinson. Great mumblechatter through out, even with the hills that were served up throughout the route. The Sky Q held the rain off long enough to allow PAX to get their miles before he ordered the rain back on, while YHC (the six) finished along the soccer field fence

Mary: Stretches OYO in the shelter, with great exchanges centered on a lonely ‘participation’ trophy that was left behind from yesterday’s games. We wanted to give it to Bullseye, but had heard he was not able to claim independence from the fartsack this morning. Happy Cinco de Mayo!

Announcements: Memorial Day Murph in the works..more to come.

T-Claps (Recognition): Dahmer, Aquaman, and Slide Rule making their AGS debut with solid runs. Alot of Iron Sharpens Iron going around at AGS this morning with Pikachu pushing Slide Rule to a 10K PR. Maybelline pulling ShamWow up Bass Lake on his way to a Bass Lake Rd PR. SkidMark, well….being SkidMark in picking up the six along the route and positive encouragement on the hills. Deadbolt for holding me accountable and getting me out of the house this morning and on time.

Prayer: Continued prayers for Shredder, CrabLegs, and marriages. Aquaman took us out.

Uno, Racing and Burpees @ Southwake Dad’s Workout

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FNGs:

Rapunzel, Rubble, Castle, Cat Girl, Clean Sweep

Warm Up:

The warm up was led by Sir Dawgpound and started just as the sun cleared the clouds.  Exercises consisted of:

  • SSH In Cadence x 20
  • Daisy Pickers x 20
  • Fozzio Arm Circles Forwards and Backwards x 15 each
  • Some Light Stretching with Left leg over Right and Right Leg Over left.

The Workout:

The workout had 2 parts.  The first was led by YHC (Cowboy) and consisted of a modified version of Uno.  The PAX were divided into 4 teams and each team was dealt 7 cards.  The teams were to move through each card and do the following:

  • For a Skip Card the PAX would Skip their side of the Tennis Court
  • For a Reverse Card the PAX would run backwards their side of the Tennis Court
  • For a Draw 2 they would run to the center of the court and pick 2 more cards
  • For a Wild Card they could pick their Color and do 10 reps of the selected Color’s exercise
  • For a number card they would look up the exercise associated with that color and do that number of reps
    • Red = Merkins
    • Green = Star Jumps
    • Blue = Squats
    • Yellow = LBCs (IC)

This was a bit disorganized but seemed to be fun for the kids and their dads.  We did this for 3 rounds.

The 2nd part of the Workout was led by Slide Rule and consisted of 2 activities.  For the first activity all the dads formed a line and planked while the kids jumped over the legs of their dads.  We then repeated but the Dads were in Downward Dog and the Kids Bear Crawled under through the smelly tunnel of Dads.  We then repeated the first part with planks and kids jumping the dads legs but added that once the kids were done the dads would follow the kids jumping the legs of their fellow dads and the kids after they had planked at the end of the line.

The second activity was a series of races in honor of Kentucky Derby Day.  The kids sprinted, bunny hopped, etc for each of their races.  The dads Bear Crawled and Wheel Barrowed their races.  Finally the kids rode their dads like horses and we raced around the tennis court.

Mary:

For Mary the PAX honored Riley Howell – the hero of the UNCC shooting with 21 Burpees together because in F3 we don’t do things OYO we are always together.  Slide Rule also shared some very inspiring words about doing the right thing even when your scared and to remember we all have each other to draw on in those times.

Announcements:

We need volunteers for the next Dads workout in June.  Note it is the same weekend as Run the Quay and a Triathlon that several PAX are running.

T-Claps (Recognition):

YHC personally feels that Skidmark and Pikachu deserve some T-Claps for tripling down today including lots of EC.  Great work men!

Finally Dawgpound came today with water, juice and snacks for the kids today and given the heat they were very needed and very appreciated.

Prayer:

Remember that we all have each other and that we can draw on each other to do the right thing, even when its difficult and scary.  Prayers for the family of Riley Howell and Prayers for all those unspoken prayer requests.

504 Burpees is a lot…

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FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.

SSH IC x20

Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15

Hillbillies x10

Leg Stretching R/L, walk-arounds etc.

The Workout:

Lost count of the bikers going – maybe 5?

Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.

Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.

Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.

T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:

YHC took us out. Riley Howell from the UNCC shooting and all those impacted.