+1 Point #June Challenge
FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route 🙂
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Posts
3 Year Anniversary of Running for the John
FNGs: Not today.
Warm Up: 10 X SSH in cadence
The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.
Mary: MIA
Announcements: Check Slack and FB for upcoming CSAUP opportunities
T-Claps (Recognition): PAX for picking up the 6
Prayer: Kayla and Tony, unspoken
YHC took us out. Always an honor to lead.
Lucky 7’s at Possum Trot 3/24/21
FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout: Lucky 7’s > at the bottom of the hill was an AB exercise for 7 reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition): Endo for finishing the circuit.
Prayer: unspoken
We kicked off St. Patrick’s Day with a Boom!
Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.
FNG: None
Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)
The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.
Monkey Humpers—Donkey Kicks
Low Slow Flutter—Merkins & Deep Squats
Nipplers—Shoulder Taps
The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.
Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day
Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!
T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!
Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.
Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!
YHC took us out. It’s an Honor to be apart of F3!!
100% Satisfaction Guaranteed at PT
FNGs: none
PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others. Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:
Event 1: Parking Lot Extravaganza
During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps. First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin. RR till we did ten merkins. Next we did a lunge walk followed by squats. Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.
Event 2: Upper body nonsense…
In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back. Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC. We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.
Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT. We did a quick round of balls to the wall and then some shoulder taps to get us started off right. Next, everyone got on their 6 for some abs. We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid. Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school. @Finkle led the prayer.
Senior Moment: 7 Respects at GP – Welcome Slapstick
FNGs: Yes – welcome Garrett Riley, F3 name “Slapstick”…FV native, went to UNC Wilmington, married, has 18 month old daughter, first concert James Taylor, played RW in hockey growing up, loves the Hurricanes…see pic attached
Warm Up: Discussed F3 mission and welcoming statement with Slapstick. Had Sprinkler hang with him throughout the workout. 20 SSH, 10 daisy pickers, 10 sir fazio arm circles (f/b), 10 seal claps, 10 o/h claps, 10 hillbillies. Two laps around the tennis courts picking up the six. Norm departed needing to get some miles in promising to join us for Mary
The Workout: 10 PAX partnered up; five got rocks and met the other five at base of hill. Found semi dry area and began with 50 rep rock exercises (total) including curls for the girls, rut-ro’s, tricep, squats, wonder bra, bus drivers…the PAX rotated after one PAX climbed the hill, did 5 reps on the guardrails (dips, irkins, dirkins…) and then came back down the hill. Called an audible after slippery conditions caused a PAX to fall on his bottom….audible to hop the guardrail, jog down sidewalk and drive – back to the bottom of the hill. Lots of great effort. Had PAX move slightly to the left under the light held plank until five PAX retrieved another rock for some core work. From our six, we did nipplers, straight arm extensions, 6 inch with rock above our chest. Rinse and repeat. Discussed F3 CORE Principles. More core work including slap rocks, toe taps, WW I sit-ups….returned rocks to pile. Mosey to tennis courts.
Mary: Norm came in hot and joined us for some yoga that included pigeon, cobra, table, various arm/leg stretches….have a nice day.
Announcements: Q school. New AO Saturday’s at Fleming (beta) – run 5-6 miles or ruck 3 miles. Stay tuned. Discussed Q responsibilities. Discussed ID tags – YHC offered up a $10 coupon to one PAX (Endo) to purchase a Road ID.
T-Claps (Recognition): Price is Right for bringing out numerous FNGs over the last few weeks at PT. great work!
Observation: 7/11 men who posted this morning were 50 years or older. AWESOME SAUCE! RESPECT!
Prayer: Bob Barker has new changes taking place next week…prayers for safe/smooth rollout. I asked Norm to take us out. unspoken. Thank you Norm!
2nd F at Stick Boys (Motor boatin’, Norm and Dauber….Buttermilk sighting)….Congratulations on new job Motor boatin’!
Honored to lead. Nice to be back out after being on IR. -Dauber
Catch That Cheater!!!
YHC doesn’t get out to the Trot enough. While running EC, it was just cool to run through downtown Varina… that’s right…. and see a few fellow PAX from the FV mob along the way. YHC wanted to bring a good routine that would encourage competition, good 1-liners, accountability, and some fun thrown in there. I think we accomplished that, so let’s get to it!
FNG’s: nope
Warm Up: Warm up mosey around the lot followed by: Good Mornings x15, SSH x 35, and Sir Fazios, Imperial Walkers, And Hillbillies x 10-12.
The Workout: To the tennis courts for a 4 corners “as many rounds as possible” you vs. you challenge. The timer would be a PAX bearcrawling the length of all 4 courts and mosey return. Each corner consisted of a constant 4 exercises in reps of 5. At the end of the four corners and as a group, we would count our total rounds completed. Exercises on Court 1 were: Merkins, Squats, Mountain Climbers IC, and LBC IC. The group wound up with 53 total rounds completed. On to Court 2…
Same routine, but different challenge. This was the us vs. us challenge. YHC threw down the challenge of completing more than 53 Roy F’s doing 4 slightly different exercises. Exercises this time we’re: wide grip merkins, squat jumps, burpees, American Hammers IC. Wouldn’t you know it… we had a draw…53 rounds again. Only a half penalty of 5 burpees was assessed.
The other challenge was the us vs. you challenge. Otherwise known as “Catch that Train”. 1 PAX would start out sprinting from am standing position while all other PAX did mountain climbers IC. The sprinting PAX could leave the start line whenever they wanted during the count. The rest of the PAX had to catch him, or face a 5 rep penalty. If the sprinting PAX was caught, only he did the 5 rep penalty. YHC got caught along with a few others, but some escaped, including POTS who just simply took off early and somehow out gunned us! Penalty exercises consisted of: burpees, SSH, Squats, Squat Jumps, Merkins, Diamond Merkins, And Shoulder Taps. Moseyed back over to the tennis courts for Mary.
Mary: Actually wound up finishing 20 cts. Of exercises YHC had intended on adding on to the competition, but that’s for a different Q. Exercises here were 20 counts of: hand-release merkins, monkey humpers IC, plank jacks IC, and WW1’s. Followed by 22 counts of Dying Cockroach, H2M, LSF’s, And chill cut hold.
Announcements: Needmore Ruck plus cleanup this Sunday. Also this Sunday, Q School at Womble. Norm is gathering a mud run team. Check Slack. Sometimes in life, it can seem like us against the world, if we watch the media it can seem like us against us sometimes, but the biggest battle will always be you vs. you. Do you have the discipline, the heart, the accountability, and leadership to stand and accelerate when the chips are down? Sometimes we do… sometimes we don’t. But we make each other stronger in that battle through F3.
T-Claps (Recognition): Teachers Pet getting out to his 2nd Post and hitting it hard!
Prayer: A family in Sprinklers Church, Teachers Pet mom recovering from COVID. Military, first responders, and the unfortunate number of 22 former service men and women who take their lives each day… for purpose, peace, and a path.
Hills and Yurpees
FNGs: @Teachers Pet, @Yodeler, @McRib
PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose. Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:
Event 1: Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.
To catch are breath we went on an Indian Run around the courts to lead us into the second event.
Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps). We started at 3 of each exercise and added one each time we completed the round. We got up to 6 and modified to go back down 5, 4, and 3. Very nasty stuff those Yurpees!
Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm. Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there. Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families. @Finkle took us out.
Hit the pavement.
Nine PAX for muggy Purple Cobra. It was YHC’s first Q at this AO. Thanks for the strong effort, men.
FNGs: None
Warm Up: Lap around building, daisy pickers, windmills, 5 burpees (OYO), Fazio arm circles forward/backwards, 5 burpess (OYO).
The Workout:
Divided into three groups. Each round group rotated between three exercises.
Round 1: Lap around building, Lunge Walks, LBCs
Round 2: Lap around building, bear crawl, plank jacks
Round 3: Lap around building, leap frog burpees, American hammers
Round 4: Lap around building, backwards sprints, dying cockroaches
Mary: Missed her
Announcements: Middle Creek Elementary work group, see Slack and Facebook
T-Claps (Recognition): Iceman taking military physical exam this week!
Prayer: Full House’s wife’s uncle, YHCs friend’s kid in hospital
Rocks and Donkeys
13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!
EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks
FNGs: Not this time
Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC
The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.
Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)
After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.
Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.
Mary:
She wasn’t here, but we found Dolly and Marge.
6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10
Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!
T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.
Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax
YHC took us out.