Confusing Q Shenanigans

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I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition.  Thanks to Downrange and Dumbo for educating me before my unexpected Q.

With short notice, I went to the archives for inspiration aka Google.  I quickly found the original inaugural backblast for Paradise City via Chips and Emeril.  Complete with custom Paradise City song lyrics from one Happy Trees.

UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST

https://f3churham.com/take-me-down-to-paradise-city/

LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq

FNGs: Nada

Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills

The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats

Mozy around the outside of the Ting Loop and down to the tunnel

People’s Chair and/or Balls2Walls while partner takes the long side of the greenway.  Switch 2x

Mary:  Good Mornings

Announcements: 2nd F Happenings, Check Slack.  Water stations for Spring Classic

T-Claps (Recognition):  Good times for 2nd F Skeet Shooting from Moose.  More to come

Prayer: Silent Prayers

Form Friday

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FNGs: None

Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.

Mary: No time

Announcements: Check Slack

T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance. 

Dance Pop Mosey!

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Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders

Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever

Tadpoles chillin’ on the greenway

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FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway. 
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750

Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.

Rap song for some laughs 🙂

Rock Tracks before Burning Down the Garage

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PAX:

FNGs: n/a

Warm-Up Pledge allegiance to the flag, mosey, Thunder-hops, Hill Billies, Imperial Walkers, Frankenstein, Daisy Pickers,  Sir Fazio Arm circles, excessive seal claps and homeschool high-fives

Thang 1: Rock and Rails

Location: Rock pile

Mosey between sets

  1. Round 1 x 2 Sets
    • Curls for the Girls
    • Tris for the Guys
    • Squat with Rock
  2. Round 2 x 2 sets
    • Rut Rows
    • Ground Pounder
    • Wonder Bra

Thang 2: Park and Burn / Next Man Up

Location: Parking Garage

Each PAX claims a parking space.
 PAX #1 runs a loop around the library. PAX #2 picks the exercise.
When the runner returns they pick the next open parking space, rotate: #2 runs and #3 picks the next exercise, and so on. Repeat 3 rounds

Exercises included but not limited to:

  • Merkins
  • Lunges
  • Carolina Dry Docks
  • Pistol squats
  • Squats
  • Plank hold
  • Freddy Mercuries

Mary: Part of Thang 2

T-Claps (Recognition): Down Range completing his marathon in VA! Madden for getting out early with no school instead of sleeping in

Announcements: Wake County speedway on Friday, Clay pigeon shooting and ice cream this Sunday

Prayer: Sardine has some potentially good news later today, Memorial for Erna and the family and friends she has left behind, Pumpkin Spice’s friend in need of surgery and looking for a job, Down Range’s M

Around the Library, through the tunnel, up the switchbacks

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FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken

Visiting the crazy cat house!

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FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements:  T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both

3 of 7 Dwarfs mine diamonds for Snow White

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Warm Up: 

Thunder-hops, imperial walkers, hill billies, squats.

The Workout: Mosey between parts

Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field

Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence

Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats

Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels

T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week

Announcements:

Continue to give the food cupboard

If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays

April 6th is clay pigeon shooting at Drake’s, they rent shotguns if you want to keep yours clean, hosted by Moose

7k next week in honor of a young girl

Prayer: Healing for various people recovering from injuries

Shining Stars at Purple Cobra with an FNG

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FNGs: Timber

Warm Up: Multiple mosey and stop for thunder-hops, frankenstein, imperial walkers, hill billies. Mosey to the wall by the baseball field for step ups, merkins, dips for 2 rounds

The Workout: 

Got coupons from the rock pile and did 2 sets of movements before the Q selected a PAX to select a number between 1 and 5. Each number selected was for a different station. The PAXs bear crawled the selected station, leaving their rocks for the moment. We hit all the stations and hit station 4 twice. After completing the exercise at the station the PAX bear crawled back. We repeated this for what ended up being 6 rounds.

  1. Kevin Harts
  2. Mike Tyson
  3. Big Boy Sit ups
  4. Preacher’s chair
  5. Star jumps

We then mosey’d to the playground for Derkins, Urkins and dips

Mary: American Hammers, Box cutter, LBCs, Heel taps, Homer to Marge

Announcements: Abe is collecting food for the food cupboard

T-Claps (Recognition): PAX that helped Shooting Blanks move on Saturday.

Prayer: A hiker named Jason passed away this last weekend unexpectedly, prayers for his family. Also for grand-daughter.

Rock the Body

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7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small 

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.