Ground Pounder – 11/21

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Best mumble chatter in SouthWake.
FNGs: None, but one visitor here for a soccer tournament.
Warm Up: SSH, SFAC, Overhead Clap, Michael Phelps, Good Mornings, Squatted Moroccan Night Clubs, IP, & HBs.
The Workout: Straight for the wall of pain. With a rotation of Balls to the Wall and People’s chair. Had to make sure we through in some Australia Ass Smackers for the new guy. To which he responded, “who came up with those.”

Pax were then instructed to get a “respectable” rock with some clear variations on what is respectable means. For rock rotations we focused on TUT (Time Under Tension). Cadence represented 1/2 the move so everyone slowed down and focused on form. Curls for the Girls, Overhead Triceps press, Overhead Press, Rut Rows, Ground Pounders, Chest Press.

We then broke into twos. 1st Pax plank holds while the rock is set on their back. 2nd Pax sprints to the speed bump and back. Rinse and repeat three times.

we wrapped up the work out with bear crawl rock drags from one speedbump to the other.  Pax deposited rocks and return to the show flag for Mary

Mary: LBCs, heal taps, H2M, Giant Cockroach, Crab Cakes.
Announcements: Gravel at Momma’s House, TEDtalk, Frosty Ruck, Beer Ruck, HSPD Angel Tree.
T-Claps (Recognition): Rams and John Deer with there fly by HSHM PR runs!
Prayer: Several Ms dealing with health issues. Those dealing with COVID or recovering, our nation, community, our troops.

Sheepdog – 11/20/20

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FNGs: none
Warm Up: Sir Fazio Arm Circles, Overhead Claps, Michael Phelps, Good Mornings, Wind Mills, IWs, and HB.
The Workout: Pax rotated through rounds of exercises.  One pax leader with strikes, wedging, double strikes, triple, etc. 25 – 50 each, depending on the round. Other pax rotated through step-ups, front kicks, dips, side kicks, merkins, LBCs, Round House kicks, giant cockroach, cobra push-ups, & crab cakes, depending on the round.
Mary: 10 minutes of stretching to end the week.
Announcements: Gravel at Momma’s House, TEDTalks, HSPD Angel Tree.
T-Claps (Recognition): EC Norm and Shredder
Prayer: several M’s battling illnesses. Dovetail’s move. Pax dealing with COVID. Leadership and Community.

GP – THE PLACE FOR FNGs

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FNGs: Welcome 2.o Hacksaw
Warm Up:  Dozen PAX circled up (10, 1 late, 1 via FaceTime)….Circled up.  Introduced a young man to F3.  Ran around the parking lot.  Sir Fazio arm circles, daisy pickers, good am, seal & overhead claps.  5 burpees for tardiness.
The Workout:  Lots of Rock exercises – each PAX called an exercise of 10c or 10 cadence count.  Worked on counting with newer PAX.  Went around the circle twice completing curls, tricep, rut row, overhead press, etc.  used technology and had Frenchie FaceTime with us.  Tried to split up the groups and do a red rover routine.  Epic failure.  Mosey to the wall for 10, 15, 20 count BTTW and People’s Chair.  More rocks.
Mary:  Shredder took over Mary with various stretches including pickle pounders, H2M (each exercise the younger bucks wanted more), crab cakes, break dancers…
Announcements:  Ted Talk with Breach -great example of a PAX who has served and continues to serve.  Farva’s dog
T-Claps (Recognition):  New guys coming out to GP weekly – AWESOME.  Thank you to those PAX and 2.0s who volunteered for the half marathon.
Prayer:  COVID, PAX wife(s); Country; Unspoken (apologies forgetting the other requests)

Always come ready to lead.  Anyone can step in and Q.  Safe environment.  Honored to lead – Dauber.  Thanks Shredder for your help with Mary and volunteering at the table.

Pikachu learnt something new….

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Pax 6 for a cold as a grave diggers ass Thunder.

6miles ‘easy‘ 😂 EC for Pikachu and Deere.

Warm Up: 18 SSH, 9 fwd arm circles, 9 rev, 10 cotton pickers, 18 hill Billy’s, 18 walkers.
The Workout: 2miles mosey with 18 stops….

stop 1 – 1 x Merkin, 1 x leg raise, Turkish get up, 1 x squat…

stop 2 – 2 x Merkin, 2 x leg raise, Turkish get up, 3 x squat…

rinse and repeat till 18…. (18th set, Diamond Merkins)

18 cadence Balls to Wall

18 cadence box cutters

18 cadence Balls to Wall

18 count (9 left, 9 right) top taps (quad killers)

Mary: 18 cadence American Hammers, 18 cadence Crab leg HIGH heel taps, 18 cadence crab leg LOW heel taps.
Announcements: Frosty CSAUP, Beer Ruck, Bombshell Dec 17th Christmas piss up.

Prayer: unspoken, Kubota took us out.

2ndF – Crosby garage… special guest appearance GigaWatt.

excuse spelling and grammar…..

Veteran’s Day Thunder Murph

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PAX of 4 to honor those who have served for a Thunder Veterans Day MURPH.

John Deere with 11.11 honorary miles EC.

Work Out – MURPH

Slow is Smooth, Smooth is Strong

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Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.

We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.

500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:

Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch

The Workout:

3 Turkish Getups Each Arm

3 Turkish Getups Each Arm
5 Back Bow Draws
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
15 Bent Over Rows Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side

3 Turkish Getups Each Arm

Mary:

6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:

187 and Tracy

What’s the count?

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Man was it cold this morning.  I wore two pairs of gloves and still had issues with my hands (go look up Raynaud’s Syndrome).  I guess holding on to cold rocks and holding them above your head doesn’t help.  It also doesn’t help when you can’t keep count on your own and your fellow PAX are either intentionally or unintentionally messing with the count.  Thanks guys!

FNGs:

Not today.  There’s been a slew of them recently and maybe I’ll get to break one in soon.

Warm Up:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Sir Fazio Arm Circles x10 IC Forward and Reverse

Frankenstein’s x10 IC

The Workout:

We moseyed down to the end of the parking lot and partnered up to do Partner Plank Hops.  P1 got down and started doing shoulder taps while P2 side hopped over P1’s legs for a 10 count and then switched.  We did two rounds of this and then headed to the rock pile.

Everyone grabbed a travel sized rock and met at the corner for instructions.  We would be doing an extended 7 of Diamonds today with our rocks.  We’d start by doing 7x triceps extensions at each corner and John Cusack’d to the other corners to do more of the same.  Next was 14x Curls for the Girls with a jog between corners.  We alternated John Cusack and jogging moving forward between exercises.  We went all the way up to 28 then then worked back down the ladder.  The full list was:

7x Triceps extensions

14x Curls for the Girls

21x Rut Rows

28x Goblet Squats

21x Trunk twists

14x Ground Pounders

7x Bus Drivers

We actually ran out of time before we could complete the full round so we skipped out on the bus drivers.

Mary:

LBC Circuit x10 each (regular, reverse, left, right)

Announcements:

Frosty CSAUP December 5th.  Ruck style event exploring Fuquay and most of its AOs.

T-Claps (Recognition):

Sprinkler’s daughter actually had a varsity volleyball game yesterday.  Parents weren’t allowed so he had to watch it from his house and his neighbors surprised them by brining over food to help celebrate.  It was a bit of a return to normalcy for them which is nice and is needed, I think, for all of us.

Prayer:

Prayers for 187 and Fanny Pack’s Ms.  You men let us know if there is anything we can do for you or your families.

 

Thanks for joining me this cold morning men.  We warmed up pretty quickly once we started going.  I had fun, hope you did too.

 

010000

Prison Yard 11/17

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3 Pax members fought off the fartsack and got out in the yard for some exercise

Sprinkler, Fram and the Warden Breach

Warm Up: A quick mosey around the parking lot followed by 22 counts of SSH, Imperial walkers/Hillbilles, Good Mornings, Seal Claps, and Overhead claps.

The Workout: Tabata styles workout with 7 stations, 2mins of work followed by 15-sec rest to rotate. 2 Rounds.

Station 1 Jump rope

Station 2 Med ball- Round 1 Squat and Throw, Round 2 Slams

Station 3 Sandbag- Round 1 RDL, Round 2 Deadlift to Clean

Station 4 Kettlebell- Round1 Swings, Round2 Figure 8s

Station 5 Pain Stick- Round 1 Overhead Press, Round 2 Trunk Twist

Station 6 Battle Rope- Round1 double-arm waves, Round 2 Figure 8s

Station 7 Ab Roller..well its an ab roller

Announcements: Breach has the Ted Style talk tonight 20:00 (8:00p) Mamas house is still in need of food/money to meet the thanksgiving needs in the community

Prayer: For Frams family as they continue to deal with homeschooling, LED’s in-laws have covid pray for a safe recovery, Pray for stability for Sprinkler’s daughter as she battles missing her Senior year of high school. First responders and the Military for helping to protect our way of life.

High Quality H2O

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YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.

FNGs:

Welcome Bobby Boucher!
Warm Up:

SSH x20 IC

Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC

Burpees x5 for a late arrival
The Workout:

Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.

Thing 1 – BOMB

Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.

Thing 2 – Cultural Visit

We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:

Step ups / reverse squats x2

Returned our rocks

Balls to the wall / dips

People’s char / dips

Mosey back to the parking lot

Thing 3 – Animal walks

Low slow flutter x10

Bear crawl length of the parking lot

Low slow flutter x10

Plank hold x10

Crab walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Duck walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Heels to the heavens x10

Mary:

Popcorn with favorite exercises from 4 different pax
Announcements:

TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):

Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:

187 and his M, Quiver and his family, Build-a-Bear

15 seconds is a lot

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A 8:30PM text message chain lead to a terrible idea of 7 mile EC at 0430 this morning. Doesn’t take a math genius that that means cutting it close to a 0530 workout, especially having the Q. It got worse once we factored in someone being a minute late and having to make an expected pit-stop along the way. But we got it in and came back to a parking deck with numerous pax despite the F3 rendition of Holly Springs half planned for the next day.

FNGs:

None – a real shame.
Warm Up:

Bounce for 60s

SSH x20 IC

Foot Circles x5 each direction

Fazio Arm Circles x10 each direction

Trunk Twists x10 IC

Daisy Pickers x10 IC

Burpees x5
The Workout:

Tabata – 1 minute on (that extra 15 seconds is a pistol), 15 seconds off. 5 rounds of 6 exercises:

Kettlebell Swings
Clean & press
Snatch
Figure 8
Turkish Getups
Chillcut
Mary:

Stretching
Announcements:

HS Half run Saturday

TED Talk from Breach on Tuesday the 17th
T-Claps (Recognition):

Lipstick for the 7 mile EC run – nice route
Prayer:

187 & his M. Quiver and his family. Build a Bear for surgery and recovery.