Warm Up: 187 took us through some warmups at the top of the ramp
The Workout: Pikachu started with 4 corner indian runs with 3 burpees and 5 merkins. YHC then took us to the ramp for 7’s with burpees and merkins. Finished with Suicides on the ramp.
Mary: Skidmark took us out with Yoga
Warm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead
FNGs: None
Warm Up:10x Fazio Arm Circles (Fwd/Rev), 25 shoulder width merkins, 10x Imperial Walkers, 10x Hillbillies, 10x Daisy Pickers, 25x wide width merkins
The Workout: 6.2 miles beginning at Womble, R on Grigsby, R on Raleigh Rd, R on Holly Springs Rd, R on Bass Lake, R onto Bass Lake Trail staying on lower half to the greenway, took back up to Grigsby and took a left until hitting Stinson and finishing at Womble.
Towards the end of the run Oboe claimed he didn’t have much left in the tank, yet he found the energy to all-out sprint the final .2miles to make it an even 10k. Sunday stroll turned into a Sunday sprint.
Announcements: Mulching at Bass Lake continues on…
T-Claps (Recognition): School is back in session (mainly virtually)
Prayer: Teachers, students, staff, anyone suffering from loss of a loved one or dealing with a family/personal illness.
FNGs: Nope
Warm Up: Pikachu, ShamWow!, Dahmer, and Bernie put in some miles before we got started.
The Meeting:
T-Claps (Recognition): South Wake PAX responsible for the awesome donations to Healing Transitions from the South Wake Q swap.
F3 SW 3rd F Leadership Meeting Brought to you by Pokemon Coffee, Inc
YHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?
YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.
4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.
FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.
The call went out last night for a Q for the Nest. I’ve never been to the Nest, so I figured it was a good excuse to make the trek down to the ‘Quay. YHC didn’t have a plan going in. I got there a little early to scope it out, and seeing how squarely-shaped the park was, good ol’ 7 of Diamonds seemed to fit the bill. Martini and H1n1 were already there, running EC. Two FNGs showed up a few minutes before 0530 to make a nice, manageable team of 5. The newbie spiel was delivered and we were off.
FNGs: Bogey (likes to golf) and his son Sweet Tea (works at Chick-Fil-A)
EC: Martini, H1N1
Warm Up: Jogged around the parking lot, then circled up for SSH x 15, Imperial Walkers x 10, Hillbillies x 10, Fozio Arm Circles, 10 forward / 10 reverse, and Good Mornings x 10.
The Workout: 7 of Diamonds was the name of the game today. But instead of rounding the bases, we rounded Falcon Park. Round 1, 7 reps. Round 2, 14 reps, Round 3, well, you get the picture. Exercise one is the standard murkin. Exercise two is the prisoner squat. Exercise 3, catalina wine mixers. Exercise 4, WWIIs.
PAX then jogged around to the brick wall in the parking lot and grabbed some people’s chair. Everyone held people’s chair while one PAX rain down to the end of the parking lot and back. Then it was the next PAX’s turn. We did this until everyone had a turn to run.
We ended with a quick indian run around the parking lot.
Mary: LBCs x 15, Freddie Mercuries x 15, Shoulder Taps x 10, Pickle P0unders x 10, Reverse LBCs x 10, something else I forgot and American Hammers x 10.
Announcements: Mulch sign up
T-Claps (Recognition): Bogey and his son Sweet Tea for coming out and joining us in the gloom.
Prayer: Parents juggling their kids’ school, especially Norm’s wife who’s flying solo while Norm is away for training.
3 PAX at Downtown Train for a field trip to womble and some leg work.
FNGs: Nope
Warm Up: Jog to Womble, SSHs, Daisy Pickers, Merkins
The Workout:
Round 1: Squat with shoulder press (with rock) X 20, 15, 10 with 10 merkins between each set.
Round 2: Step ups with rock (x 20, 15, 10 each leg), 30 LBCs in cadence between sets.
Round 3: Lunges three ways (side, back, and curtsy) with rock (x 10, 7, 10 each leg), SSHs between sets
Round 4: Squat with shoulder press (with rock) X 20, 15, 10 with monkey humpers in cadence between each set.
Jog back to Womble
Mary: 5 Burpees OYO
Announcements: See Slack and Facebook
T-Claps (Recognition): Pots and Nemo for putting the work in this morning. Both seemed to fair much better than I did.
Prayer: YHCs grandmother; for our country
7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.
FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)
Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches
The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)
Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50
Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC
Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary
Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND
Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.
T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)
Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19
Strong work today gents. Appreciate the opportunity to lead.
BS out!
FNGs: None
Warm Up: Joined Mutiny PAX. Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings. RO PAX headed to the pavilion.
The Workout: Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps. Rinse and Repeat before moving on to the next round.
Round 1: 15 Swings, 10 Curls (L/R), 10 Tricep Extensions
Round 2: 10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers
Round 3: 10 Nipplers (ic), 10 calf raises (ic), 10 upright rows
Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers
Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six
Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body
Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers. We all sweated our you know whats off this am; humidity sucked.
Mary: Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.
Announcements: Fonzie two-year Q weeks continues; check socials for Greenwood team challenge
T-Claps (Recognition): Fonzie two year; RESPECT presentation for Sprinkler.
Prayer: College kids starting school; FedEx new nighttime delivery; Unspoken
Fonzie led us out.
An honor to lead Red October with the collaboration plan.
FNGs: None
5 HIMs posted to GP this morning. Great to see everyone and to welcome Tetanus to GP.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 20 SSH, 4×10 ct arms stretches
The Workout
2 sets of: Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.
Mosey to the Wall of Pain
Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.
20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,
20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,
20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers, Rutrows, and Ground Pounders.
Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.
Announcements: Sign up for mulch work
Prayer Requests: Prayers for Shredder work & life stress. Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.