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Italian gas stations have some strange customers

Warm Up:

  • Good Mornings
  • Hillbillies / Imperial walkers 
  • SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

  • WWI’s
  • chest press
  • tricep extensions
  • alternate staggered pushups

took it to the half wall and did some:

  • Erkins / Derkins & Dips
  • toe taps and star jumps 

Mary:

🍿 Mary 

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door.  😲🤯

Announcements:

3F opportunities coming up

  • painting the fence at Bass Lake (check slack for details)

Prayer:

  • pray for Nemo and his family after the loss of his mother. 

4 corners around the baseball fields

A old school limited “run” with fun stops.

warm up the arms and a bit of the legs.

walk to the old rock pile and grab a rock or two.

Arm workout between stops.  overhead press, curls, …

Core work at the stops.  lbc, homer to marge, mountain climbers…

12 Oaks, CBC, and the friendly switchback

Weather cleared for a wonderful 11.2 mile ride around the springs.

Downtown Train Birthday Bash 59

Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday

Main Event: Mosey to stage area in front of HS Culture Club

Absolutions 10x

Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.

Partner up for counts and form. Complete 59 reps between the two of you.

Station 1: Merkins, squats, LBCs 59 reps

Between: Absolutions

Station 2: Side planks, lunges, WWIIs 59 reps

Between: Jack Webbs

Station 3: Patty cake Merkins, squat hold, American hammer 59 reps

Finale: Sprints in parking deck

COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.

Fence painting on Monday, May 20

Prayer requests: Hasselhoff job situation/opportunity

Unspoken

Second F: Coffee by Abe and Wild Turkey

Fresh strawberries by yours truly.

Honor to lead. Thanks for helping celebrate my birthday.

The Basics at Sheep Dog

5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.

WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches

4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20

Mosey back to flag
3 mins of broga

No new announcements
Prayers for injured PAX
YHC took us out

Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.

BS Out!

download

That smell

FNGs: none

Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers

The Workout: 

Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.

Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify. 

All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”. 

Mary: American hammer, WW1, plank hold

Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church

T-Claps (Recognition): Turkey and Nickelback both have kids graduating college

Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis. 

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We’re going on a bear hunt (5/7/24)

FNGs: none

Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.

Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.

Mary: Popcorn Mary, followed by some stretching.

Announcements: check Slack

T-Claps (Recognition): Clean Sweep for getting back out after an absense.

Prayer: Nemo’s family

How many Jump Ropes?

FNGs: None

Warm Up:5 min of various

The Workout:

ME: Thang 1

  1. Squat Jumps /Speed Skaters
  2. High knees/Forward Back Feet
  3. Tuck jumps / Leg swings 
  4. Calf raises / Heisman
  5. Lateral bounds/single-leg Deadlift
  6. Butt kicks/Jump Lunges
  7. 1000 jump ropes per PAX. 

Thang 2: Yoga

Mary: During Yoga

Announcements: Painting, Q-sheet

T-Claps (Recognition):

Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)

A bit of rain, lightening, thunder, but no breeze

Good times under the shelter with some rocks for a full body workout featuring the best of counting by Socrates.  Humid and warm and we just wanted a breeze and keep dinner in its proper place.  Good work men.

Rain and thunder waited until we were almost done

9.5 miles not going too far from Womble.  Ended with a trip through the neighborhood of Socrates and a flash of lightening.