Aint nobody got time for SSH

/in /by

LED, FRAM, 16-Bit, Nemo, Abe, Flip Phone, Woody on the Q

Warmup:  Frankenstein, Sir Fazio, Imperial Walkers, Willy Mays Hayes, Slo-mo merkin, Slo-mo squats.  SSH were attempted but after just a 3 count Q got tired of them and cut it short, to the amusement of the PAX.

The Thang:  Slow mosey lap around the perimeter of the school building so Q could recon the scene and plan out his routine.  After that we just kept moseying ’round the building, stopping along the way to hammer out double doses of legs, shoulders, chest.

  • 10 merkin, rest 30 seconds, 15 merkin
  • 15 squat, rest, 15 jump squats
  • 10 Carolina Dry Docks, rest, 10-15 more
  • 10 ea. Bulgarian Split Squats, rest, 15 more

I think we did that at least twice, adding variation to the merkin, dry dock and squats.  Also a surprise round of dips along the way somewhere

Ended with about 90 seconds of Mary, LBC and Dying Cockroach.

Q not only forgot to bring a flag, but neglected to take a photo.  Artist’s rendition, attached.

Cletus Murph Prep

/in /by

5 PAX for Cletus Murph Prep

Warm Up: 

GM, SSH, SF arm circles, merkins, squats

The Workout:

Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, 15 squats, then another 0.5 mile lap. 
Justin Timberlake playlist kept us hype since it was the 1st day of May. 

Mary: Announcements:

LBCs, American Hammers, Star crunches, Heels to Heaven, HAND

T-Claps (Recognition):

KennyG and UTI for hosting 3-alarm run.

Prayer: injured PAX, traveling PAX

Nice work by all today. Book your calendar for 0600 Memorial Day Murph. Thanks for allowing me to lead. 
BS Out!

Noise Ordinance & Build-a-Bear Collide

/in , /by

Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

Tabata @ Disney

/in /by

2 for full body Tabata @ the happiest place on earth.

Thanks for joining Gizmo !

3Alarm has Unexpected and Exciting Guests

/in /by

Warm Up: 

  • We got 3Alarm Ready to GO!  Outside, Running Chair Out, moved from Chair 1 to 2

The Workout:

3Alarm called the shots on the turns taking us 3 miles through his hood.

He also made requests for running vs walking.

The olds rucked/walked while the youths did 3Alarms bidding

Mary: Chair Transfer, Clean-up the stuff, get back inside

Announcements:

Prayer:

  • Davis’s Grandmothers

Playing Possum at Possum Trot… I hope…

/in , /by

As I arrived at the scene this morning.  I quickly turned in between Abacus and LEDs vehicles taking up two spots.  Abacus quickly called me on it but I returned “When in Fuquay!  Don’t worry, I’ll just tuck a plastic bag in the window :D”  Once the sparring settled, we noticed a lonely black bag laying in the parking lot beyond our cars.  It appeared long and slender, like a body???  Also, not uncommon for Fuquay…  AM I RIGHT!?!?!  😀  Don’t worry, LED confidently went up to the bag and determined it was just a gearbag left behind by a town baseball team.

 

Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

THANG 1

Paired up with 2 sets of partners.  LED and I ran one direction / Breach and Abacus ran the other.  We met at the other side of the tennis courts for Patty Cake Merkins.  Once complete we continued in the same direction and met at the other side.  Breach and Abacus always seemed to get a little further each time so they were booking it to prove something.  LED and I were happy to let them.

  • 3-4 laps with Patty Cake Merkins
  • 3-4 laps with Patty Cake WWIIs

THANG 2

Line up facing the big grassy hill about 10 or so parking spaces from the base of the hill.  This wasnt very scientific so the number of parking spaces may have been more or less.  For this THANG the object was to travel to the hill by differnet means, stopping for some kind of workout in between.  Once at the hill, bear crawl up, hang out for some dips, then crawl bear back down, then job backwards to reset at the starting line.

  • Lunge Walks, 5 Merkins at each line
  • Frog Jumps, 10 squats at every other line
  • Reverse Lunge Walks, 10 wide grip merkins at every other line
  • <INSERT TRAVEL METHOD HERE>, WWIs at every other line
    • I forgot what the other travel method I chose was… there was another but my memory sucks sometimes.
  • Sprint to the hill bear crawl up as fast as possible
    • LED took the win with a little extra running up the hill and a leg pull on Breach 😀

Mary: Low Slow Flutter, Ankle Grabbers, Homer2Marge, Cockroaches

Announcements:

Prayer:

  • Today is the actual day that Travis Manion passed away, prayers for his family and friends.  Praise for what has been built in his name.
  • UTIs Dad

Don’t Skip Leg Day

/in /by

FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

80ft of walking lunges30 Squats80ft of walking lunges50 Deadlifts80ft of walking lunges20 Squats Clean

Mary:

#corechallenge

Announcements:

Manion WOD, Q’em All, and all the others on Slack

T-Claps (Recognition):

None

Prayer:

Health and Safety for the PAX and their family 

Purple Cobra Tabata

/in /by

4 Purple Cobras trudged their way through a fun-filled Tabata workout that involved strength, cardio, and core workouts. It was tough, but much like the Pens 🐧, these guys don’t give up.

Great introduction to Purple Cobra’s AO! Well done! Bondo Pumpkin Spice batboy

Paradise City Throwback

/in , /by

Warm Up: 

  • good mornings, windmills, sir fazios, goofballs, SSH, imperial walkers, hillbillies

The Workout:

YHC went looking for inspriation for a Paradise City workout.  I love digging through BackBlast to see what’s been done before to inform what I’ll do.  It just makes planning a little easier.  I could just ask AI to make me a workout, but there is something about knowing who ran the workout I’m borrowing and when did they run it.  Just feels a little nostalgic and fun.  This one comes from Deadbolt circa 2021 “Spartan 500”

Keep writing backblasts.  You never know who they might inspire to show-up or make leading a workout a little easier.

Our workout today is explained in this picture.  Looking back again at Deadbolts BB, I think the intention was to do all 50 reps at each corner with the goal to move fast enough to complete 10 laps before the end of the workout.

I modified and had us do Merkins in the first lap with 10 at each corner.  With each subsequent exercise replacing the last one through the list.  Deadbolt also prescribed a team-based model.  I opted to keep everyone together.  It was perfect for us in terms of time and it allowed me to keep my pre-blast promises to stay under the former standard of 3 miles.

Games :no_entry_sign: :flying_disc:    |  Bootcamp :white_check_mark: :weight_lifter:

Running :white_check_mark: :run1:|  3 miles :no_entry_sign::run1::run1::run1:

Mary: Low Slow Flutter, Ankle Grabbers, Poop Eaters, Homer2Marge, SuperMan, Touch Your Toes

Announcements:

  • Q ’em all!
  • Abe – is there still a tshirt order?
  • Run the Quay is still not this weekend
  • Vertical Horizon, May 9th!

Prayer– UTIs Dad, Kids closing out their school year

Smoked Shoulders

/in /by

FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

4 Rounds

Heavy Jump Rope Timer – 100Overhead Press – 60# SandbagChest Press – 80# SandbagChoose your own adventure station: (80#Sandbag Burpees or 165# Sandbag Tombstone Sumo Squats)Battle Rope – Individual Arm Alternating

Mary:
#corechallenge with the instructor

Announcements:

Manion WOD 5/2/26 Ting Park

T-Claps (Recognition):

@sombrero for sticking pushing through and recovering

Prayer:

@bananaseats M, she injured her elbow and praying it is a minor injury.  Also praying for patience and strength to make good decisions for ourselves and others.