FNGs: None
Warm Up: SSH/GM/Frankensteins
The Workout:
7 PAX hit U-Turn for a variety of miles, we all made it back and enjoyed a brief mumble chatter before ending with COT.
Mary: n/a
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Health for family and PAX
FNGs: N/A
Warm Up: SSH, GM
The Workout: 3 HIMs showed up to R4J to do a light 3.5M route through Bridgewater and Windcrest. However the Q got turned around and it turned into a tour of Holly Springs and a rough intro to Crossway Ln for 5.5
Mary: No time left
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Health for PAX and Family, accountability.
Pre-blasts with all of the “characters” that have made it out to TBD so far this year. Not their true selves but the ones AI has assigned the,
1. **Best In Show** (represented by the black poodle with the blue ribbon) 2. **No Doubt** 3. **Sardine** 4. **Firefly** (with the glowing chest) 5. **Stovepipe** 6. **Clunker** 7. **Breach** (in tactical gear) 8. **Flip Phone** (holding the phone) 9. **BlueCrush** 10. **Stumpy** (shorter and standing on a small stump) 11. **Ka-Chow** (in the red racing suit) 12. **P.S.I.** (wearing the gauge shirt) 13. **Midget for Life** (MFL) 14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves) 15. **Banana Seat** 16. **FedEx** (the man in the brown courier uniform) 17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group) 18. **Choppa** 19. **Bleeder** 20. **Abe** (the first character of Abraham Lincoln) 21. **Jellybeans** 22. **Nemo** 23. **Woody** 24. **Shooting Blanks** (the young boy with the ‘target’ shirt)
Warm Up:
The Workout:
10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it
Headed to the dark lot with the rock pile, picked up the flat rocks
1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot
Line up the PAX at the end of the parking lot.
1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.
Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)
Announcements:
Prayer:
FNGs: none
Warm Up: good mornings, ssh, imperial walkers, hill billies, mtn climbers, will mays hays
The Workout: Mosey to library hill
Round 1: 10 merkins / 15 squats / 1 hill sprint loop
Round 2: 15 merkins / 20 squats / 1 hill sprint loop
Round 3: 20 merkins / 25 squats / 1 hill sprint loop
Round 4: 25 merkins / 30 squats / 1 hill sprint loop
Round 5: 20 merkins / 25 squats / 1 hill sprint loop
Round 6: 15 merkins / 20 squats / 1 hill sprint loop
mosey back to parking lot for core challenge (45 seconds on / 15 rest)
broken bicycles, american hammer, side plank(l/r), freddy mercury
Mary: none
Announcements: q sheet needs some love
T-Claps (Recognition):
Prayer: Ka chow dog surgery, harry carry new baby
FNGs: none
Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps
The Workout:
Thing 1: four corners around town hall commons
Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.
Mary: popcorn Mary followed by a little bit of stretching
Announcements: shirt order, sign up to Q
T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.
Prayer: mental health
FNGs: no
Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin
The Workout: Nothing planned , just made it up on the fly. Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno. Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing. During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.
Mary: Continued calling on Pax during popcorn mary
Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD
T-Claps (Recognition): Abe was praised for personifying all 3 tenets of F3
Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us
FNGs: none
Warm Up: some mosey, stretching, SSH, merkins
The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.
Thang 1:
Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges
Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)
Thang 2:
Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.
3 rounds:
Round 1- second mailbox, plank hold
Round 2- third mailbox, plank hold
Round 3- fourth mailbox, squat hold
Return to the flag
Announcements: shooting blanks is moving, help as you have availability
T-Claps (Recognition): those who served as the spring classic
Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken
FNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
FNGs: None
Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values
The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees
Mary: None
Announcements: Q’em, accountability sheet, Even the Odds
T-Claps (Recognition): Bleeder for Mike tracker
Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken
Six PAX arrived by 5:27 am when the rain got heavy. Blue Crush, Shooting Blanks, Best In Show, and Hasselhoff hopped out of their cars and embraced the suck. Vasoline already embraced a 4 mile EC. I hopped out, ducking, as if I could avoid the downpour. We immediately ran to the parking deck and settle in.
WU: Exercises on the corners: SSH 25x, high knees 15x, arm circles 10x F/B, stretching OYO.
The PAX nearly nailed the F3 Mission Statement, but left out the word “community.” Three burpees–a light penance.
ME: B.L.I.M.P.S. = Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats
Ascending reps: 5, 10, 15, 20 with trips up the steps between sets.
Each PAX took a turn leading up the steps. To get some fresh air, Shooting Blanks and another exited at the upper deck and we circled around the long way to return to the lower level.
PAX helped me keep count up to 20 burpees.
Mary: Popcorn, ending at 6:15
Grateful for shelter of parking deck, but Hoff wanted ventilation to clear Vasoline’s gas.
COT: Prayers – Best in Show asked for prayers as he replaces the turbos on his truck
Gratitude for this day and Jesus.
Announcements: Run with Davis
Yogurt out.