No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout.  Lots of dumbbell and kettlebell exercises.  Yoga for COT.  Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers:  Enron’s dad, Injured PAX, Ill family members, UNSPOKEN.  Lots of positive news shared too!
Dauber took us out. Â Honored to lead.
FNGs: Â None
Warm-up: Lots of stretching
The Thang: Â YOGA. Pax moseyed from parking lot to the amphitheater. Â Pull-ups were done while passing the kiddie-area. Â PAX rolled out their mats (one PAX decided to fight the ants in the grass after not reading Slack and bringing his mat). Â YHC found some soothing music getting us in the right mood. Â Lots of stretching from our head to our toes. Â Many YOGA moves were included. Â Stretching of our lower extremities causing many female walkers to turn and stare, possibly gawk at the maneuvers performed on stage. Â Definitely a crowd pleaser. Â Lots of laughs for sure.
COT: Â Finished with some Jane Fonda-like stretches (she was a beauty in the 80s). Â YHC took us out in prayer. Â Shared story of my headlock 7 years ago.
Announcements: Â Support the Run the Quay this Saturday.
Honored to lead during my 7th year Anniversary with F3.
Respectfully,
Dauber
FNGs: None
Warm Up: SSH, Arm Circles, GM, WMH
The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile. Â
Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other columnÂ
Diamonds: Wonder Bra | Rows
Hearts: Ground Pounder | Squats
Clubs: American Hammer | Windshield Wiper over the KB/rock
Spades: Curls | TricepsÂ
Mary: This one came down to the wire. Return coupons
Announcements: Picnic , Memorial Day Murph, Check slack
Prayer: PAX traveling, recovering from injury, looking for work
A old school limited “run” with fun stops.
warm up the arms and a bit of the legs.
walk to the old rock pile and grab a rock or two.
Arm workout between stops. overhead press, curls, …
Core work at the stops. lbc, homer to marge, mountain climbers…
Good times under the shelter with some rocks for a full body workout featuring the best of counting by Socrates. Humid and warm and we just wanted a breeze and keep dinner in its proper place. Good work men.
FNGs: None
Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.
The Workout:
Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)
Selected exercise from Easter basket (plastic eggs). Stacked exercises. Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press.Â
Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count
Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies
Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch.Â
Announcements: April Ab Challenge, Bottle Share coming up,Â
T-Claps (Recognition): No Regerts new to F3. Two posts in a row.Â
Prayer: PAX struggling to find work, struggling marriages, sibling with addiction.Â
FNGs:Â Welcome
Warm Up:Once around popcorn, SSH, Arm Circles, Seal Claps, Imperial Walker, Hillbillies,
The Workout: Standard rounds of playing with our rocks.
Big group of respectable men and YHC.Â
FNGs: None
Warm Up: arm Circles, GM, WMH, SSH.
 The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.
Mary: each PAX selected an an exercise 10 count or in cadence
Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard
Prayer: Stub’s dad’s best friend passed away.Â
FNGs: None
Warm Up: SSH, GM, WMH, Arm Circles. Â The PAX did a great job reciting core values and F3 mission. No penalty burpees.
The Workout:
Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.
Curls and Triceps as we walked to bathroom building w blocks.
Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.
return blocks.
Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.
Announcements: Trash pick up today 9AM Walmart FV. Â My Way anniversary party today 5:30PM My Way in Holly Springs
T-Claps (Recognition):
Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.
FNGs: None
Warm Up:Â Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ. Â