Oldie but Goodie

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6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.

Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers

Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.

11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.

Indian run back to base

3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s

Great to see so old faces at this AO. Good push today fellas.

BS Out!

All Aboard the Warbucks Express

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FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

Mutiny at Red October 6/27/22

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5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)

Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)

The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations

  1. Dip Station
  2. Fire Hose Squats
  3. Ab Wheel
  4. Sandbag clean and press
  5. Kettle Bell Swings
  6. Weight Plate’s straight arm raises

 

Mary: 2 min abs (LBCs and Freddie Merceries in cadence)

Announcements: Picnic on July 30th

Closed in Prayer:

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