Needmore Ruck 6/26

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10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)

The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.

Closed in Prayer: Thanking the men for F3 and for being accountable.

Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer:

Lights out!

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PAX: , ,

FNGs: none
Warm Up: Frankenstein, good mornings, willy mays haze, imperial walkers, Hill billies
The Workout:

Good 5.5mi route! Traffic lights were out because of an accident, we definitely didn’t do it… promise….

https://onthegomap.com/s/rg9no8n8

Mary: none
Announcements: picnic and BRR registration
T-Claps (Recognition): Martini back from being sick
Prayer: 16 bits daughter, Finkle traveling

Slow and Sweaty Wins the Race

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FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter

Crazy Ivan knows Uranus

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WOD
8 PaX got it done. There was a few mentions of the planets aligning and Uranus. Here is how we did it.

Warm up lap
Good mornings
Willy Mays Hayes
Mtn climbers
Ranger merkins

3 sets 10x reps
Single arm Swings
Halos – around the head
Half kneeling low to high – bell starts at touching knee
Pull through merkin – pull across body then merkin
Lap

3 sets 10x reps
Curb goblet squat (20,15,10)
Suitcase row
Single arm press while lying down
Lunges goblet hold
(Last set cut in half due to time)

Mary
Russian twists leave it
Pull over – body out straight, crunch into pull over
LSF’s with alternating shoulder press
LBC with bell
Side bends

Great Job men! That was a tough one and definitely not U-turn friendly. Sorry Dawg

BS Out!

No frills at Disney – 6.23.2022

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PAX: Woody, Best in Show, Quiver, Bondo, Sand Crab, Kosher on the Q

FNGs: nope

Warm Up:

Good mornings, SSH x 41 in cadence to commemorate day 41 of 75 hard, Sir Fazios, Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies, Frankensteins

The Workout:

In my preblast I’d already informed the PAX this would be no frills – simply yet effective. We stuck to that approach.

Head over to the halfpipe for 11s. One side of the halfpipe was unusable due to a fallen tree from the storms, so we audibled and did 11s just on the one side aka the quarterpipe. Squats at the top, standard merkins at the bottom.

Headed over to the playground for 3 rounds of step-ups on the wall x 15 each leg, urkins, dips.

Moseyed to the bathroom area in front of the soccer fields for 3 rounds of people’s chair, plank hold, BTTW x 15 each PAX, did x11 on the last round to make it 41 for 41st day of 75 hard.

Moseyed to the trees and picked up cinderblocks for some coupon work. PAX circled up and completed overhead press, chest press, skullcrushers, ruh rohs, goblet squats, heels to heaven with block overhead.

Mary: Dying cockroach, Freddie Mercury, LBC, Pickle Pounders, Boxcutters

Returned coupons to their hideout in the trees. A little light stretching…have a nice day…

Announcements: June challenge – finish strong, sign up for Qs in July and August, Cookout

T-Claps (Recognition): All PAX for pushing through, getting stronger physically and mentally.

Prayer: Unity in South Wake, community, nation. Prayers for Bondo’s daughter finding out gender of baby! Prayers for Bondo’s friend’s son-in-law dealing with testicular cancer, all injured PAX, traveling PAX, etc. YHC took us out.

Womble Graffiti Art Museum @ TBD

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PAX: Breach, Yogurt, Bleeder, Cancun, Tetanus, Kosher on the Q

FNGs: nada

Warm Up:

Good mornings, 5 burpees for late appearance from Tetanus, SSH, Sir Fazio Arm Circles forward/reverse, Hillbillies, Imperial Walkers

The Workout:

PAX moseyed around the soccer field to the Ivan parking lot. There we partnered up – PAX ran opposite ways around the parking lot and completed 5 rounds of 10x pattycake merkins on one side, then 10 pattycake WW2s on the other side. Some complaining came from the PAX…something said about already having a mile on the watch…the beatings would continue until morale improved….

Moseyed to the amphitheater and completed 3 rounds of heels to heaven with legs hanging off of the edge of the lower wall, irkins, and dips. Then completed 3 rounds of people’s chair – 15 count each PAX, with chillcut plank hold 15 count each PAX in between. Observed a fair amount of “local art” on the amphitheater. Was it impressionist? Abstract? Still life? Who knows…

Moseyed to the rock pile – did a circuit of overhead press, chest press, ruh rohs, skullcrushers, goblet squats, return your rocks

Moseyed to the picnic shelter for 2 rounds of up and over the picnic tables.

Moseyed back to the tennis courts for popcorn Mary.

Mary:

Popcorn Mary consisted of boxcutters, heel taps, Freddie Mercury, Homer to Marge, dying cockroach

Announcements: Cookout July 30th

T-Claps (Recognition): Bleeder, Yogurt, Breach on the blazing fast EC

Prayer: Unity, PAX doing 75 hard, new jobs, travel, 2.0s with sleep issues

Humid at Tiger Blood

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FNGs: None
Warm Up: 1 mile, stretching
The Workout:

3x (1200 m at 10k pace, 400 m recovery)

3x (300 m at 5k pace, 100 m recovery)

Mary: Yoga
Announcements: Alpine’s going away party
T-Claps (Recognition): Breach for being the only one to show up!
Prayer: Stubs, Nash

All the road are winding at Thunder

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4 PAX and the Q for a sweaty night out at the Womble (Kubota, Cupid, Bird Flu, Pikachu and Breach on the Q)

Warm Up: 22 rep counts of (SSH, Windmills, Imperial Walkers/Hillbillies Frankensteins, and Prisoner Squats)

The Workout: All roads lead to the center, Mosey around the softball fields and we always came back to the center for some 22 counts of balls to the wall and people chairs. Mosey out to the edges where we hit just about every rock pile there, for wait for it, 22 counts of Curls for the Girls, Tricep Extensions, Rut Rohs, and Overhead presses. Rinse and repeat 4 times, with a little bar action for some upright rows, Irkins and Calf raises before moseying back to the flag for Mary.

Mary: 22 counts of LBCs and Homer to Marge in cadence
Announcements: Still looking for help for the towns fireworks show on the 5th, picnic on July 30th

Closed in Prayer:

The Flipping Bird

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FNGs: none

PAX: @Martini, @Finkle, @Warbucks, @Farva
Warm Up: OYO stretches
The Workout: We did 5ish miles on our new route around FQV labeled the Bird.  We were flippin’ all over the place this morning.  @Martini was excited to run 5 miles since last night he hated running 3 miles lol.  Unfortunately one of the roads on the has been taken out so we went over the railroad track to create the middle finger.  @Warbucks will be looking on ways to improve this new addition running in the Quay.   https://www.plotaroute.com/route/1946230?units=km
Mary:  Stretches OYO
Announcements: yo mama
T-Claps (Recognition): @Martini for finishing strong.
Prayer: @Finkle traveling, @Farva starting a new job next weekend