Tag Archive for: Yogurt

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

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FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

AGS 12-4-22 F3 Magic

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Sometimes everything just comes together—this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasn’t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Today’s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.

FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.

I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already “encouraged” Jellybeans to “go the distance.” And next thing you know, we’re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. I’m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, “That’s the most fun I’ve ever had running!” How about that?!

Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.

We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Can’t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.

When I wasn’t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.

Welcome FNG @Tigger! After he said, “Roll Tide,” it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!

Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!

Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.

Cletus Rules!

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Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

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EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

Sunrise AGS

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On this Sunday following the Richmond marathon, I figured the PAX would be skinny, plus I knew @Vasoline had some plantar issues and @Bleeder was out of town. So, when I moseyed up at 5:55 am, I wasn’t completely surprised to see the parking lot empty. And I mean completely empty. Not even the overnight cars of drunk soccer moms who took an Uber home from their kid’s big game. Nonetheless, I planted the flag anticipating that someone might roll in right at 6 am. No one. But I spied a headlamp over at the Ivan lot. Knowing we’ve had a bunch of FNGs lately, I started the run at 0600, heading toward the mysterious light, thinking I might intercept an FNG or at least a new F3 guy looking for the Sunday morning run. They had started their run and we passed each other on the back stretch of the turf fields. Well, that’s not an F3 guy. Or even an FNG. They were clearly on their own run. 

So, now realizing this was gonna be a solo run, I headed toward my house to grab the dogs. 

I had determined the route the night before and we took off. Down the greenway in the pitch black. Temperature was cool and it was very quiet. No frogs, no nothing. @Bubba wore his headlamp around his neck, so I could see him run ahead doing scout runs. When we got to the lake, I heard a runner approaching and hooked up Bubba. WebEx! Getting in his 5k around the lake with his dog. Nice. 

It was now twilight and the dogs went for a swim. By the time we got around to the dam, it was late twilight but the sun had not broken the horizon yet. Wanting to catch the sunrise, we headed up the hills through Sugg Farm. Perfect timing. When we hit the meadow with the lone pine, the sun peeked through the clouds over the horizon. Life if good. 

We headed back to Womble and the flag, which was still waving in the parking lot. Count-off, name-o-rama, announcements, were pretty quiet. I gathered my thoughts and posted the following post-blast:

AGS – 1.2 PAX 🐾 for 5.3 miles around Bass Lake with scout runs, squats, fire hydrants, and poop eaters along the way. The counts were a little ruff 😜 One way mumble chatter, but boy do I feel a lot better. 😀 Fantastic sunrise at Sugg with some romping in the meadow. The PAX pulled me up the hills when I got tired, and of course, we picked up the six. 💩 Missed you AGS regulars @Bleeder, @Full House, @Cupid, @Moose, @U.T.I., @Vasoline. Hope everyone has a fantastic Sunday!

6 Friends bested Chandler and conquered the rain

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FNGs: None

Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles

The Workout: B.O.M.B.S incoming.  Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats.  Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.

Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts.  Post sits?

Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.

Announcements: CPR class Nov. 21st Sign up!  Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!

T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC

Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.

Big Dogs at Downtown Train

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Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Memorial Day MURPH 5/30/22; Honoring Yukla-27

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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

F3 Field Day

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11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.

Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps

Mosey out to the track and over to the first event.

1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter

This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.

BS Out!

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!