DICCS- given
Warm up
10- low slow squats
4 – merkins, calve stretch, stretch middle, right and left
Slow mosey 1.25 miles
The Thang
After a nice easy stroll down the LARGE PAVED roads Briarcrest while also keeping the group at a safe distance from each other it was time for the THANG
Start at the top of Briarcrest – 10 mike Tysons, 10 Big Boy sit ups, 20 pistol LBCS ( 10 right , 10 left) then mosey down to stop sign for 10 bomb jacks before moseying down to left hand cul-de- for another round of 10 mike Tysons, 10 big boys and 20 pistol LBCS – RINSE REPEAT 3 times and add another round of same on a shorter road due to time. Mosey back to COT the last minute and complete as many burpees as possible.
80- Mike Tysons
80- Big Boys
160- pistol LBCS
80- Bomb Jacks
3.70 miles
Moleskin
Today Schneider, Chastain and I wanted to show the group since they are new a ignition based workout and I think we did. The group today got some mileage while also sprinkling in some good ole favorites like Mike Tysons and bomb jacks. I know we are not following the format of virtual weinke’s but we are pushing ourselves just as hard and trying to recruit some new blood for when the sites get reopened. We are FOLLOWING social distancing rules and ensuring safety guidelines are being followed at all times.. You did not hear it from me but I overheard a few PAXS speaking about a Octuplet !!! I appreciate each and everyone of you guys for the push, playing, and holding us accountable via groupme during these crazy times. It would be very easy for some or all of us to crawl in a hole and get in a dark place and not post during these unprecedented times— but the comic relief, consistent banter back and forth and the peer pressure to post somewhere is helping us all, at least me.. KEEP IT UP BOYS….. HAVE A GREAT VIRUS FREE DAY
6:08am
Pre-work- via texted Schneider, and Ricky Bobby bailed and agreed to workout later – WTF is happening here? I guess with the lock-down and virus scare people can just make up their own darn rules and workout whenever it is convenient for them …. boooooooooooooooo
DICCS–
Warm up
Slow mosey 1/4mile
Circle up -10 low slow squats , 10 imperial walkers – 10 slow merkins , 5 diamond merkins , 5 wide Merkins – calve stretch
The Thang
triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees 5 high knees—10-bomb jacks
10 low slow squats before mosey
Mosey a 1/4 mile
Walking lunges – 20 then- 3 burpees, 15 WL – 3 burpees and 10 WL – 3 burpees — rinse repeat
10 low slow squats before mosey
Mosey up to intersection
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 5 merkins and 20 airpress
10 Mike Tysons, 10 shoulder tap merkins, stay in plank position when done pause…..
5 Mike Tysons , 5 shoulder tap merkins
10 low slow squats before mosey
Mosey down up road to COT
finish the Webb start at 6 merkins and 24 air-presses get to 10 merkins and 40 airpress
Mosey down and back in cul-de sac
Mosey to COT
1 burpee, 4 big boys , 8 heels to heaven , 12 second elbow planks rinse repeat but add 4 other than burpee increase by 1 each round until time is done. So second round would be 2 burpees , 8 big boys, 12 heels to heaven and 16 second elbow plank ect.. We got to 12 big boys..not bad
Moleskin
We had a great group today for some fun leg and arm work in the LARGE paved roads in the Briars and Crest. Even though we are on lockdown and panic is everywhere it is great to just gather ( but stay 6 feet apart) and get some good work in . It is also inspiring and uplifting to have some local kids get out with us and get their sweat on. Also I love seeing my nieces out here kicking some serious but– both Julia and Ava killed it today, proud uncle
We actually had 3 more FNGS TODAY in the Briars and Crest.
Ava Hayes ( Pulisic) named after USA soccer start Christian Pulisic.
Also we had the two FNGS from Saturday actually finish the workout and get their name now- Tyler Panek (Pinto) named after what he is going to school for – auto mechanic on high end cars
Nate Nelson ( Inspector Gadget) named after what he is going to school for – auto mechanic — but now we need to change his name to just inspector cuase it appears we have a inspector gadget oppsps..
Lastly- I FORGOT TO DO THE DARN PICTURE–.. UGHH!!!! sorry boys
DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, who is CPR certified and who has a cell phone
The Warm Up
Mosey to front of school
20- SSH
15- Imperial Walkers
10- Merkins
Calve Stretch
The Thang
Mosey to back of trail for some light LIGHT work– haha
alternating lights up trail 10 merkins and 10 big boy sit ups.
Grab some wall at transporter shed for arm presses-
50 air presses- single count
50 air presses left leg high
50 air presses right leg high
Mosey to back of High School – mosey to bottom of stairs for 1 burpee after each
20- Donkey Kicks
20- LBCS
20-Mike Tysons
20 -Heels to Heaven
20- Merkins
Mosey to benches- 3 sets of each but bear crawl 1/2 of island on way back to dips
25- dips at benches
30 -step ups at school
Mosey to front of school
10- derkins and run 1/2 lap
20 heels to heaven 1/2 lap
10 merkins 1/2 lap
Moleskin
I just wanted to stress how F3 has changed me physically and mentally and that is a credit to F3 Waxhaw family. I want to especially thank the Crest of Brairs for holding me accountable and pushing me to do what I really didn’t think I could do. I am forever grateful.
Announcements
Stay safe during the Coronavirus madness..
DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, anyone CPR certified and who has a cell phone
The Warm Up
Mosey around parking lot and down in front of school near flag pole for some warm ups
15- low slow squats, 10- slow merkins, calve stretch, plank and elbow plank
The Thang
Since the forecast was a wet one today and chickens are not like ducks— the goal today was to keep the PAX moving and off the ground, wet feathers suck…so we started at the flag pole and played 3 corners- corner 1 is stop sign by bus lot, corner 2 is stop sign near road and corner 3 is the sidewalk near the road that leads up to the flag pole. The PAX will start at the long road near the school where the flagpole is and hit each corner in order doing a exercise then running back to the starting point. But each time they pass a corner they have to complete that exercise again before heading to the next corner.
round 1 – corner 1- 10 jump squats, corner 2- 20 speed skaters, corner 3 – 20 bobby hurleys
round 2- corner 1- 10 wide merkins, corner 2-10 diamond merkins, corner 3- 20 SLOW merkins
Now it is time for a little partner work on the long road in front of the school. Partners stand back to back on the long road each facing one of the stop signs at the other end of the road– 10 walking lunges and 20 bear crawls away from each other -rinse and repeat 3 times. Once complete sprint back to your partner form 10 hand slap merkins. Now, it is time for the good ole Indian run everyone loves so much – in groups of three Indian Run down road in front of school and through the whole parking lot—guy in the back needs to do 5 bomb jacks before sprinting to the front. Did someone say wall work??? I believe so , so we finished our Indian Run on the wall near the track for some good ole fashion wall work.
10 – Mike Tysons single count- 15 air presses in cadence
10 – Diamond merkins single count- 15 air jabs in cadence
10- Mike Tysons single count- 15 air presses in cadence
10- Diamond merkins single count- 15 air press in cadence
one lap around track- backwards on the front stretch and at the turn lunge walk halfway then run regular on back stretch before lunge walking halfway through the turn.. BACK TO THE WALL
15 – Mike Tysons single count- 15 air presses in cadence
10 – Mike Tysons single count- 15 air jabs in cadence
10- Mike Tysons single count- 15 air presses in cadence
5- Mike Tysons single count- 15 air jabs in cadence
one lap around track- backwards on the front stretch and at the turn bear crawl halfway then run regular on back stretch before bear crawling halfway through the turn .. BACK TO THE WALL
10- Diamond merkins single count- 15 air presses in cadence
10- Wide Merkins single count- 15 air jabs in cadence
10- Mike Tysons single count – 15 air presses in cadence
Moleskin
I appreciate Smithers and Doughboy allowing me the opportunity to lead this group of men within our community and I always feel honored when I Q, even though I almost forgot about it and hell I could not remember who asked me to Q– DAMN CHICKEN BRAIN as Zinfandel so eloquently put it this morning— chickens have feelings too.. lol. The PAX was very chattery today it might have been the light sprinkles or the lighter mood since the dark clouds over the playhouse have seemed to have passed over the last few days, but either way there was some good banter and conversations mixed in with a good workout.
Announcements
Please keep Posse in your mind and your ears open while he is going through a job search – connect with him on Linkedin
Only one Q in March- reach out to the site Qs
Rooster is on Saturday- Reach out to Smithers, Foundation, Dasher or Gerber they have teams.
hibernation
[ˌhībərˈnāSH(ə)n]
NOUN
the condition or period of an animal or plant spending the winter in a dormant state.
“grizzly bears gorge on seeds to prepare for hibernation” · [more]
an extended period of remaining inactive or indoors.
“the fair-weather cyclists are emerging from winter hibernation” · [more]
SEE ABOVE DEFINITION DANCING BEAR!!!! HAHAH — The Chicken Has Jokes today!!!
DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed- ( forgot about cell phone and CPR- OPPS)
The Warm Up
Mosey around parking lot for two laps and end at start of trail. Figured no need for more warm-ups since we will be doing lots of ab work,getting down and up off ground will be our warm up..
The Thang
Mosey down trail towards transporter shed and at every other light do 25 LBCS and 10 Big Boys ..
Circle up for ab work- 25 heels to heaven in cadence and 25 Flutters in cadence- 15 heels to heaven in cadence and 15 Flutters in cadence- jail break to light pole up trail past T intersection and slow mosey back.
Grab some wall for 25 donkey kicks and 1o Mike Tysons – rinse and repeat- jail break to T intersection plus 5 burpees before moseying back to wall for another round of 25 donkey kicks and 10 Mike Tysons – rinse and repeat- jail break to T intersection plus 5 Burpees before moseying back down to shed.
Circle up for 25 LBS and 10 Big boys- rinse and repeat – jail break to T intersection plus 5 burpees before moseying back
Circle up for 20 Flutters and 20 Heels to Heaven- rinse and repeat- jail break to T intersection plus 5 burpees before moseying back to shed.
Mosey up to the Basketball court for some more sprinting.
Lunge walk across courts then sprint two times across court from sideline to side line- rinse/repeat
Broad Jump across court until you get to sideline and sprint two times from side line to side line- rinse/repeat
Bear Crawl across court and sprint two times from side line to side line- rinse/repeat
Mosey to front of school form some quick hit partner work-
100 dips and 50 step ups between both Partners – one partner is running around 1/2 the island.
Moleskin
As always I really enjoy leading this group of men and leaders within our community. When Dancing Bear reached out and said he was going back in hibernation for a few more days due to cold weather and said he needed a replacement Q, I was more than willing. Our numbers continue to be strong in the backwoods of the Haw and it is very impressive where this group started and what it is now— proud to be apart of this group and thanks for allowing me to lead the PAX today– have a great week boys…
Announcements
Only one Q per Pax in March- Step Up and Look in the mirror
Bushwood is giving away door raises if you Q in March– Bribery, nice…. Bushwood has no shame!! lol
Stay away from Deadwood he sounds like shit and is sick.. ugh… does he have The Corona virus?? interesting enough though that Zinfandels family is sick- this relation between these two is getting weirder and weirder, now they get sick together?– On a serious note speedy recovery to all!!
Christ Closet- 7:30-9PM this Thursday- the 9er badge according to Dana
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and I will try not to get us too wet– Chickens do not like water…..
The Warm Up
Mosey up to school entrance and back down to front of school for some light warm ups
20- SSH
20- Low Slow Squats
20- Merkins
Calve Stretch
The Thang
Groups of 3-4 for Indian running to large lot on backside of school for some group work- In your groups starting in middle of parking lot go to each corner of parking lot and complete the following ( BELOW- each member do what you can do until group reaches the desired number)when complete each set come back to middle for 10 Mike Tysons each person in group.
100- Bobby Hurley’s
100- Merkins
100- Derkins
200- Dips
Stay in group and mosey to back of school exit where buses depart – Indian run the whole way, once at exit in your group the complete the Dreaded BEAR CRAWL LADDER– plank in a straight line and the PAX in the back bear brawls to the front and ask fellow PAX to complete 1 merkin then Pax member in back bear crawls to the front for another round of merkins ( rinse repeat 3 times).
Mosey to entrance of school for another round of Bear Crawl Ladders- 2 rounds this time– Thought Damascus was going to hurt the Chicken when I called this out again– YIKES!!
Mosey on your own to front of school under the cover to keep our feathers as dry as possible for group work. Partner up for some light AB work. One partner run around island while other partner works on ABS below
200- Flutters
100- Big Boys
100- Heels to Heaven
100- Gas pumps
Switch to different partner for some fun lunges. Partner 1 lunge walks in one direction while partner 2 runs in opposite direction once you meet complete 5 hand slap merkins- complete 2 rounds then switch for another 2 rounds.
Mosey to Flag Pole area for some set ups in the mud and dips – 2 rounds — 25 step ups and 30 dips
Mosey to front of school for 2 mins of Big Boy sit ups and 10 Column merkins
Mosey back to COT.
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 12 LEADERS on a wet start!!!. Heck of a job by all and I was very impressed with Centerfold and Brutus who came out to support the PAX and Mash while injured, these two dudes pushed themselves with a ton of AB work on a day that would have been easy to sleep in on a raining day– NICE JOB FELLOWS– Also is was awesome to see Radar back out with the PAX and very impressed with the progress- this was not a easy workout .. Zin as always brings everything he has got and was trying to lap everyone when running around the island- Showoff. Thank goodness I got Bottlecap during the AB partner work as I pretty much just laid there until he finished running knowing he would make up for my lack of AB execution.. Sorry.. haha —Schneider you continue to push yourself dude, hell of a job. Floppy Disk is killing it this dude is new to us and has been out multiple times since he started and he is hanging with the PAX, nice work man. It is always good when Legal-Zoom is out with the PAX when you are Qing since you never have to look back to find out where the PAX is cause you can hear that running behind you the whole time– dude can run for miles but sounds like he is stomping grapes while doing it.. I appreciate Damascus and Posse coming out to support the Chicken the OG’s where crushing it as usual even though Damascus seemed a bit angry on round 2 of Bear Crawl Ladder- Lastly good ole Recalculating , something was different in the air today- he seemed positive/happy and was killing it today– was it the weather or is this the new Recalculating for the new year?? hum…. hell of a job by all..
Announcements
Tooth brushes and Tooth paste collect over next week for Ray for Hope ( PERFERABLLY not used)- See Bottlecap, Dana, Shop Dawg, Dancing Bear ( you night need to go to his house though).
Wishing Centerfold and Brutus a speedy recovery
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and do not leave the 6 as we are running a good bit today
The Warm Up
Mosey up to school large parking lot and do some plank work while waiting on the 6- elbow planks, regular planks, leg raise planks
15- SSH
15- Potato Pickers
15- Merkins
Calve Stretch
The Thang
Mosey from large lot of school up to the trail near the road and mosey to second entrance of Millbridge – low slow squats while getting soaked by sprinklers waiting on the 6– Kind of like a wet tee shirt contest WITH OLD SWEATY DUDES.. YIKES
Mosey to parking lot on right hand side ( near model home) for some ab work
25 Flutters, 25 Crunches, 25 Heels to Heave and 5 Big boy sit ups ( rinse and repeat)
Mosey to the start of the tread trail for some planks waiting on the 6 – elbow planks, regular planks and leg raising planks.
Mosey to top of hill to the first island for 10 Mike Tysons and 10 Bobby Hurley’s OYO- when finish run down to the 6 and repeat- Run back up hill to island and repeat continue until 6 is in.
Mosey from island to next island for 10 hand slap merkins and 10 Bobby Hurley’s- when finish run back to the 6 and repeat- Run back to island and repeat and plank until 6 is in.
Run back down to first island 10 Hand Slap Merkins and 10 Bobby Hurley’s and run back to 6 with 10 plank jacks and back to island for 10 hand slap merkins and 10 Bobby Hurley’s
20 Flutters, 20 Crunches, 20 Heels to Heaven 3 Big Boy sit ups on your own
Mosey to Clubhouse parking lot down the hill for the Worse EXERCISE ever..
Bear Crawl/Mike Tyson Jack Webb Style
4 Bear Crawl- 1 Mike Tyson ( goal 40 Bear Crawls and 10 Mike Tysons) YIKES
I still cannot complete this but I will get it– Thanks Deadwood for picking me up and making us finish it — I will finish this darn thing one day!!!
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Heck of a push by all. Good to see Bottle Cap back out fresh off injury reserve. Always fun Qing when you Dead Wood, Zinfandel, Dasher , Carb Load, and Twinkle Toes are around as it is like herding cats with this group of GAZELLES but they stuck with the plan and kept circling back for the 6 and kept working . Zinfandels angry voice came out again once or twice cause for some reason we do not like to use sidewalks when cars are speeding towards us, Bread Bowl got the wrath this time.. Guys we all need to do better with this if sidewalks are present..
Announcements
ShopDog tried to Filibuster the announcements with a 3min and 40 sec speech on CSUP AND Clothes Folding- Damascus Called him out for trying to Filibuster … hahah
CSUP- Completely Stupid and Utterly Pointless exercises- CSUP will have 3 AO’S, 3 stations and a Coffateria in the middle – Vagabond ( 12 miles and 6 AO’s )
Clothes Folders are needed for Christ Closet- Please come fold some clothes if you have time.
Career Day Next Friday at Cuthbertson Middle School- Deadwood will be collect Pepsi for his Booth to give away to screw with Bottlecap- hahah just kidding..
Please continue to reach out to bring FNG’S out- especially veterans and neighbors – we have plenty of sites for all levels
Dana and Schedule C did their own workout – 8 miles with weights YIKES
2 New FNGS
John ( Marvin Middle wrestling Coach)- Greco is his F3 name
Jack he is Like 12 years old haha – Cauliflower he is Greco’s son
Run Flat brought them out
Thanks to Showgirl for taking us out.
The Chicken got called out of the bullpen today in relief of Recalculating having a hurt back, hoping for a quick recovery bro. When I pulled up today I saw that the numbers were lower than normal for a Flash workout and I started to think…….were they down due to the holiday? poor marketing on the site Q ( uhmm that’s me and Rockwell opps) ? The IPC challenge this past weekend? maybe it was none on the above and it was the GIGANTIC SPIDER in the darn parking lot had us BIG OLD BAD F3 guys a tad scared while also being intrigued like we were school kids…. YIKES that was one big spider.. At one point during the workout I might have overheard a PAX member say we should get a saddle for that spider so Goodfella can ride him…..
DICCS/Disclaimer
Cellphone ( We are know Mad Dogs code for his watch now– auction starts later on GroupMe to the highest bidder) , CPR, and do not sue me, the school, or F3 and modify as needed especially if you did the IPC ( GoodFella)
The Warm Up
Mosey around parking lot to in front of the middle school and circle up
15 Low Slow Squats-
15 Imperial Walkers
15 Potato Pickers
Calf Stretch
and we are off…..
The Thang
Mosey from the school lot to the start of the path carefully making sure we do not come anywhere near the BIGGEST SPIDER EVER…
Bear Crawl Ladder–At start of path break into 2 groups 4 PAX in each group and start in a plank position in a straight line facing forward. The PAX member up front says down all member of his group does a merkin, once finished the Pax member in the back Bear Crawls to the front- rinse and repeat process until each Pax member Bear Crawls 3 times– No a good way to start- Yikes!!
AB Monday- Mosey to midway point of path for a little tummy work
15- Flutters in Cadence, 15 crunches in Cadence. 5 Big Boy sit ups OYO, 15 Heels to Heaven in Cadence- Rinse and Repeat 1 more time
Mosey to transporter shed for some little wall work
100 Air Press single count, 50 air jabs- then run to first light up trail for 3 double merkin burpees- rinse and repeat 1 time – then this strange unidentified object was hobbling down the path towards us like a weird walking old man — what is it everyone ask????—– ( BAMMMMM ENTER DEADWOOD after the IPC this weekend)
25- heels to heaven in Cadence and 5 Big Boy Sit Ups
Mosey up toward bus lot stopping at next path for some more ab work
15- Flutters in Cadence, 15 Crunches in Cadence, 5 Big Boy Sit ups OYO, 15 Heels to heaven in Cadence
Mosey up path to circular island for some merkins on the curb-Plank up on the curb for some merkins slide overs– hands on curb in a incline position then do a merkin and slide over on curb ( 10 times right then 10 times left).
Mosey to the middle of the school to the benches for some Dips baby Dips.
50 dips and run to school then lunge walk halfway back
40 dips with right leg out- run to school then bear crawl 1/2 way back
40 dips with left leg out- run to school and run back to bench area
15 Flutters in Cadence, 15 crunches in Cadence and 5 big boy sit ups
Mosey back to circle island for some merkins on the curb- 5 to the right and 5 to the left.
Mosey back to transporter shed area
15 heels to heaven, 5 big boy sit ups
Mosey up path with few minutes left stop 1/2 way up for 10 merkins before getting back right at 6:15 so we can hurry up and wait on the Ignition crew for 2-3 minutes
Moleskin
Today I wanted keep mileage fairly low but keep moving while throwing in some goo ole fashion tummy work. Although our numbers were low today the group pushed through and for Deadwood and Good Fella to even show up after what they complete this weekend is insane- nice work fellows. It is great to see Big Ten back in the mix on regular occasions as I think the real reason he is back is he missed us. Schneider you continue to push yourself at every workout and dang dude you were sprinting at the end, nice. Thanks for allowing me to lead this group this morning..
Announcements
Many Pax’s are sore this morning- has anyone ever seen Deadwood and Good Fella being the 6’s? 6 of the 8 people at Flash today can say this was true so if they deny it we have proof– If these two guys were this sore I can only imagine what the others fell like- Hell of a job to all who participated.
Thanks to Good Fella for taking us out as well as sharing a truly inspiring Hope Challenge about where he was in life 10 years ago verse were he is now and how F3 and finding religion has help him tremendously. Heck of a way to bring Hope Challenge to its end…
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed-
The Warm Up
Mosey around parking lot and down long road to front of high school and circle up. Announce today is about not leaving the 6 and staying together-– oops just figured out on opening mosey we left the 6- Damn it!!! Epic FAIL!!
15- SSH
15- Mountain Climbers
Plank Position for some stretching and elbow plank stretching
Calve Stretch
The Thang
Mosey to the around towards the parking lots and go to the second Alcove for some wall work.
100- air press then as a group and run as a group to the gates between the parking lots for 10 Mike Tysons then back to wall in Alcove
75- air jabs then run as a group to the gates for 10 Mike Tysons and back to wall.
25- Inverted Mountain Climbers run as a group to gates for 10 Mike Tysons and back to wall
25- Inverted Mountain Climbers run as a group to the gates for 10 Mike Tysons.
Mosey around parking lot and then cut through the school near the cafeteria for some bench work and table work
40 – dips run for 25 step ups and back to benches
30- dips run for 15 step ups
30 one leg raised dips run for 15 step ups
30 one leg raised dips run for 15 step ups
Circle up for a Bear Crawl line around the grasses triangle. ( this kind of sucked).
Mosey down the path to the circular island for some Derkins on the curb -Derkin and slide to your right 10 times then repeat 10 times to your left.
Mosey down path towards transporter shed stopping halfway for 5 heels to heaven while the group catches up…
Mosey to transporter shed for some light ab work – here is where counting got a little screwy due to lack of oxygen in my Little Chicken Brain. Sorry Boys
10 – Big Boy sit-ups – in cadence single count, cadence, single count- JUST DO 10!!
25 – crunches , LBC’s in cadence
10- Big Boy sit ups- single count
15- Crunches, LBC’s single count, cadence, single count.
10 – Big Boy sit ups- OUY..
15- Crunches. LBC’s single count, cadence.
10 – Big Boy sit ups- OUY
15 – LBC’s in cadence– FINALLY said it right and counted right!!
Mosey up path to the intersection on the trail for some more ab work.
25- Single count Flutters
15- Heels to Heaven in cadence, single count ( THE PEANUT GALLEY is really questioning The chickens counting abilities and mental compacity at this time– CHICKENS HAVE FEELINGS YOU KNOW!!)
25- Flutters Single Count
15- Heels to Heaven OUY
25- Flutters single count’
150 Heels to Heaven in cadence- FINALLY GOT IT RIGHT–WHEW!!…
Run back to start and finish with 50 Bobby Hurley’s- on your OWN!!!
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Although the workout was not seamless due to the Chicken going Weinkeless, and it showed in his counting and exercise callouts– BUT we still logged 2.6 miles, 40 Mike Tysons, 40 Big Boy sit- ups, 75 Flutters, 50 inverted Mountain Climbers, 130 dips, and the PAX kept moving the whole morning. Once again thanks for letting me lead this group for my ONE TIME this month– ain’t no Burpee penalty here… Although Doughboy almost had me convinced I had a violation..
Announcements
Christ’s Closet starts today and needs volunteers- Corner of Cuthbertson and New Town.
Clean up Downtown Waxhaw after commitment- around 8ish – park in Floater Lot. ( bring if you- have screw driver for weeds, back pack blower, gloves, rake, or shovel.
Help with launch of new site labor day– expected 150-200 people so sign up on sign up genius to help
F3 is not only for working out and hanging out- get out in community and lead in our community– Your brothers will follow up and help you.
Carb Load- VQ at commitment- 6:30-7:30