Rock Bear Repeat

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FNGs: none (Lawn Dart doesn’t count)
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: Mosey over to the rock pile. PAX were instructed to get a mediumish rock and line up on one end of the parking lot. It went like this:
Curls for the girls x30, Triceps x30, Ruh Rohs x30, Squats x30.
Bear crawl to the end of the parking lot, mosey back to start.
Repeat, reps reduced to 20. Down and back.
Repeat, reps reduced to 10. Down and back.
Returned the rocks and moseyed to the picnic shelter.

At the picnic shelter, we took a break with People’s Chair. 10 count down the line for a total of 70 count. Recover.
Balls to the Wall, 70 count. Recover.
Repeated both one more time, then moseyed back to the tennis courts.
Mary:At the tennis courts, everyone picked their favorite exercise for a round of popcorn Mary. Then YHC wrapped things up with a little yoga stretching.
Announcements: Frosty CSAUP is coming up
Prayer: Lawn Dart’s brother, UTI’s uncle, unspoken

CHAD1000X Hero WOD at Disney

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PAX:

Proud to be able to say thank you to our veterans today. Proud of the men that worked hard on this challenge. The CHAD1000X is 1000 step ups with a ruck (of varying weight) or slick (no weight). Folks can split the reps or do them oyo. Some PAX didn’t know what was happening at Disney today and still kicked ass and didn’t quit. We stopped around the 500 step up mark and did CoT at 0610. I did this so that if anyone needed to leave they could. No one did. That is saying a lot about the character of men that came out today. Everyone stayed until the last man was finished around 0700.

Thanks to everyone for working hard and keeping me going.

If anyone is available tomorrow morning to help me stand up from the toilet that would be great.

PAX: @Sunshine @Pracitice @Breach @Swanson @UTI @Cancun @Boy George

FNGs: None
Warm Up: hahaha…No.
The Workout: 1000 step ups.
Mary: A big hell no.
Announcements: HSHM, SIHP bed delivery, Shop with a Cop, Frosty CSAUP.
T-Claps (Recognition): Everyone for finishing. @breach for bring the ruck for extra pain. @Swanson for going to extra mile and not letting anyone finish alone. @BoyGeorge for running before hand (psycho).
Prayer: For veterans, mental health, UTI’s uncle, Owner of HS Chick Fil A son going through colon cancer at a young age. Praise for Sunshine’s baby and M doing great.

Blocks, Bags, and Bells

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YHC kicked off a 7 spot Q Tour to take place in the FV this week. Most Q’s will have the feet moving quite a bit more and more as the week goes on. Sorry if you don’t like that but YHC missed out on a few key weeks of half training so…tough luck!

YHC finished up a bit of EC with Fram to see Banana Seat and FedEx at the ready! I brought some toys with me today.

FNG’s: nope
Warm Up: Good Mornings x16, Daisy Pickers x10, Sir Fazio’s (F/R) x10, Imperial Walkers x16, Seal Claps x10, Overhead Claps x10.
The Workout: I brought some coupons for dudes to use in various ways to get stronger. Cinder Blocks = Blockees, Ground Pounders, Swings, Murder Bunnies. KettleBell = Snatches, half and full swings. Dumbbells = Farmer Carry, Skull Crushers, or Bench Press. Heavy Bag = for Bench Press or Flips. 16 Total Rounds, PAX choice of exercise and coupon. Timer was 1 PAX running to shelter and back.
Mary: Mary melded into the workout. After our rounds with the coupons, we returned to the tennis courts for 11’s. Mountain Climbers and WW1’s.
Announcements: Frosty CSAUP being planned for December by 16-bit and Dauber. HSHM…run it or come encourage guys on!
T-Claps (Recognition):
Prayer: Veterans, sick or injured PAX. Reach out to fellas you may not have seen in awhile. It matters! Reach out to FNG’s you either brought or haven’t seen come back. It matters! As newer guys post more often, encourage them to step up to Q. It matters!

WE ARE THE BRUTE SQUAD

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FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

Dora twins made a chilly visit to Sheepdog

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PAX: ,

FNGs: Welcome Paradiddle!
Warm Up: Nice 36 degree morning, so I decided to keep us moving steadily for the entire workout. Mosey around the parking lot and then triangle up for Side straddle hops, Arm circles forward reverse, Seal claps, Daisy pickers, Imperial walkers and Hillbillies.

The Workout: 3 man Dora, I went solo and let the other two Pax stick together and use the higher of their two rep counts:

Dora 1 – jog down and back for the timer: 100 squats, 200 merkins, 300 LBCs, 400 jump rope

Dora 2 (modified some counts due to time)- bear crawl down, jog back for the timer: 100 chair kicks, 200 reverse kicks, 200 front kicks, 100 jab cross combos all together

Mary: Low slow flutter, Mtn climbers, Homer to marge, American hammers, and LBCs

Announcements:
T-Claps (Recognition):
Prayer: Kitty Littr took us out

ChooChoo MuthaTruckaaaaaaaa!!!

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Downtown Train (where the ChooChoo never sleeps)

Had a really good group of guys the morning. Very proud of all the hard work that was put in. Got to meet @hasselhoff for the first time and nearly died from a toxic gas leak out of Bobby Boucher’s ass.

The most important thing I wanted to achieve from this workout was allowing time for proper CoT. I know that the workout is important but often times the CoT is neglected/shortened to just a quick count-off and prayer. CoT is vital and may be the only chance some guys get to really talk to one another if they aren’t able to make a 2nd F. So, I planned to start the workout immediately, warm up briefly, and work hard. Loved being encouraged by all of the guys hard work and accomplishments in the different things they were doing.

PAX: @Cancun @WarrenBrendle @Hasselhoff @Warbucks @BobbyBoucher @Quiver

FNGs: None

Warm Up: Mosey, side straddle hops, cobra, child pose.
The Workout: 20x 8 count Man-Makers, 20x 4 count Flutter Kicks, 20 Monkey Humpers, 20 second balls to the wall. Mosey’d around for a bit then rinsed and repeated.

Modified as needed. After the first round YHC changed up the Man-Makers to only be 10 oyo. Then we did 10 Merkins together.

Mary: Stretching hamstrings and lower back.
Announcements: HSHM coming up, Thanksgiving dinners for the food pantry, Veterans Day workout at Disney.
T-Claps (Recognition): Bobby Boucher (and all the other guys) for setting big goals for themselves and absolutely crushing them. Skidmark and McNugget for going for a long jog in NY. Warbucks for being awesome and organizing the Thanksgiving meals.
Prayer: Praise for Quiver and his M for celebrating 20 years married and celebrating the big 50 together. Also Quivers sister in-law. Hasselhoff friend having multiple health issues but hopefully is on the road to recovery and turning things around.

And Now a Word from Our Sponsors

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PAX: , , ,

FNGs: Nope
Warm Up:
Bounce, sir fazio arm circles, overhead arm circles, spinal rotations, bow draw, daisy pickers

The Workout:
We did the tabata workout below while a 90’s mix with plenty of commercials kept us going.
3 rounds of 4 exercises 45 sec on /15 sec rest

Round 1
KB Hinge
Halo
KB Swings
Back lunge press

Round 2
Single leg deadlift
Thrusters
Renegade row
Side lunge press

Round 3
KB Windmill
Pistol Squat
Snatch burpees
KB Windshield wipers

Mary:
American hammers, pickle pounders

Announcements:
Thanksgiving boxes

T-Claps (Recognition):
PAX for pushing through all the Spotify ads.

Prayer:
Healthy kids and PAX, Harasti family

Feelin’ S.C.R.A.P.P.Y at TBD

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FNGs: BonBon – Came to us by way of HollyFest

Warm Up: 5 Burpees for the late guy, Fredrico – He announced himself with confidence, slotted right in, no questions asked

Windmills, Daisy Pickers, Fazio Arm Circles, Seal Claps, Overhead Claps, SSH

The Workout:

Inspired by this random article that hit my newsfeed….

https://lifehacker.com/12-bodyweight-exercises-that-will-actually-make-you-str-1847903062/slides/12

Mozy around the soccer fields – Sprint the length of the Ivan lot and continue Mozy to the shelter

  • Single Leg Squats – Each leg x6
  • Copenhagen Planks – Each leg x6
  • Reverse Nordic curls – x10
  • Australian Mountain Climbers – x10 IC
  • Poop Eaters – x10 IC
  • Pike Merkins – x10
  • Yogi Boo Boos – x20 IC

Repeato 1x

Mary: One last lap/sprint around the soccer fields – this is when the mumblechatter uncovered that Fredrico was not an F3 name but an FNG name.  OUR LATE GUY WAS AN FNG!?  The disclaimer was provided as we made our way to COT which launched straight into naming.

Our FNG spoke of his athletics in his college years but how he favored the couch since his son came along.   There was a consistent request for BonBon among the PAX (one in particular) and so he was named.

Announcements:

  • Get those food purchases ready for the Food Cupboard!!!

T-Claps (Recognition):

  • PAX for your help at HollyFest.  We got an FNG and we renewed our rental of the fields at Ting for Ultimate – 1 more year

Prayer:

  • YHCs, Uncle in the ICU with Covid
  • Twins on the way to Swisher Sweet’s sister – family growing from 2 kids to 4 kids
  • BonBon and family are looking to buy a house – Prayers brother

Mountain Jacks, Plank Merkins, Squat Jacks and the like…

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FNGs: none
Warm Up: mosey, GM’s, SSH IC, DPs IC, Sir Fazio forward/reverse, seal clap, overhead clap, LBCs
The Workout: 4 HIM set out to set up shop behind HT – UTI comments on how the workout isn’t planned…oh you just wait buddy.  PAX gather for pyramid/stack em ups/whatever the hell you call them – 5 merkins at first stop, 10 plank jacks at next, 15 squats, 20 mountain climbers and 25 WWI’s at the last stop.  The MPSMW is born…catchy name!  Between each set, run back to the beginning for 5 start jumps, stopping on the way back to hit each exercise again.  PAX thought it was funny that I kept screwing up the names of each exercise…YHC was up late and no coffee, so a bit off kilter.  Regardless we pressed forward.  After we decided to audible on the pyramid, we hit balls to the wall x 2 with people’s chair in between.
Mary: calf raises, homer to marge, low slow flutter, freddy mercury’s, up, out, together, down to round out with have a nice day to finish.
Announcements: Thanksgiving meal drive for HS food cupboard, HS half marathon
Prayer: UTI’s uncle in hospital with COVID – speedy recovery; injured PAX

“Why are we going over the cemetery?!”

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FNGs: None
Warm Up: Fanny Pack & I did a 2 mile EC. Nemo ran a solo EC.

SSH, Good mornings, Frankensteins.
The Workout: 5 flights of stairs, 2 sets of incline pull ups & homer to marge.

Ran over to cemetery hill & did 5 hill repeats mixed in with various exercises.
Mary: Did just about everything.
Announcements: Frosty CSAUP, HS Half (see slack for more).
T-Claps (Recognition):
Prayer: Unspoken

11/01/2021