Discin It
2 PAX for 10 holes of golf…and a few exercises!
We never run the standard
FNGs: None
Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values
The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees
Mary: None
Announcements: Q’em, accountability sheet, Even the Odds
T-Claps (Recognition): Bleeder for Mike tracker
Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken
People’s Court
FNGs: none
Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey
The Workout:
The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.
We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.
Made our way over to the picnic shelter to secure a picnic table per PAX.
10-15-20 was the rep count
10 squats, split squats (each leg), deadlifts
10 dips, urkens, durkens
20 second count per PAX with 20lb ball for People Chair
5 wall balls while the rest plank
repeat for 15 / 20
Mary: Moseyed back to parking lot with Crazy Ivan.
15 lbc, j lo, pickle pounder, wwi and wwii to finish out
Announcements: Q challenge, service opportunity at HS Food Cupboard
T-Claps (Recognition):
Prayer:
Up in Shoulder Smoke DORA
FNGs:
None
Warm Up:
Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.
The Workout:
Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest Press
Mary:
Short Mary to finish it out.
Announcements:
Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge
T-Claps (Recognition):
Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!
@lube and @choppa for Ruck EC
Prayer:
PAX Illness, Grace, and Thankfulness
Thunder Struck
Four men gathered for an emotional support workout.
Gump, Kubota, Rams, YHC
WU: SSH 15, good evenings, stretching OYO
ME: Grab a rock. Groundpounders (Up on one, according to Gump), curls, overhead presses, squats, a few merkins. More chatter than exercise LOL. “Welcome to Groundpounder and Thunder” 🙂
John Cusack to the the playground–specifically the dumbed-down dodgeball circle (apparently “Gaga” ball). Erkins, dips, exhausting! More chatter: tuition costs, co-ops, financial planning, “retirement,” life expectancy. Stretching OYO, air OH presses, squats. More chatter: intern wages, college housing, financial planners. Exhausting!
Returned our rocks and circled up under the picnic shelter for 2 minutes of Mary. Low slow flutter, big-boy sit-ups.
COT: Count off: Four! Name-O-Rama, Announcements, Prayers
Yogurt out!
Incident Detected!
Vicious Cycle – Daylight and 47 degrees, perfect for MTB’ing. Kubota ready to go, Gump almost ready go. Apparently, I was also almost ready to go too, having forgotten my bike helmet. First stop: my house.
Then, per Kubota’s request, we headed toward the “Aviator trails.” That’s the most recent “old” Aviator Brewery on Technology Park Lane, across from the Bagel Hospital (you know, Bagels +). Question: Do we have time to get there and back for Thunder? Of course. Chatter included the free bike, donated by Mr. Terrific, that Kubota fixed up and was riding.
We reached the trailhead for the single track quickly. There, we took a quick water break before hopping in. A new house encroached on the trail, but the local talents modified the trail as needed. They even were building small dirt jumps. Probably riding electric bikes–who needs to pedal anymore? LOL
We climbed the gnarly, steep hill up to the cul-de-sac of Technology Park Lane and Kubota said he didn’t remember it being that steep.
We continued around the large apartment complex, hopped on the backside greenway, and headed down towards the rickety bridge. Still intact, impressive.
Next destination was the Alston Ridge end of the new greenway that connects to Bass Lake Outfall greenway.
About the time we arrived, Gump’s Garmin and phone started going off! Incident Detected! Oh my! Apparently Garmin sensed Gump was in trouble and notified everyone on his emergency contact list. One person called him right away.
Next, we rolled up Old Adams Road and back to the greenway and back to Womble. Elapsed time: 1 hour, 5 minutes.
Just in time for Thunder.
Cartman Says…
Imagine scrolling through your socials and stumbling on Fernando Ufret with his Cartman hat singing some sweet tunes as Cartman from South Park. Then imagine you have the Q at Kenny’s Grave at South Park and realizing that some of the toughest workouts have been built on music. LFG
Workout Playlist
https://music.youtube.com/playlist?list=PLyDD0HkTNgv52cq4gDCwjSfQz8en5lnSa&si=EyEo3tcx5rSH9GCS
Warm Up:
- yogging, windmills, willy mays, other stuff…
The Workout:
Sandman (4:47)
- Earkins, Derkins, Dips
- “Never Never Land”, Switch
Higher (5:13)
- Imperial Walkers
- “Higher”, Star Jump
Paint it Black (2:46)
- Plank Jack
- “Black” turn over and do a WWII
Buddy Holly (2:38)
- Freddie Mercs
- “Kyle”, do Homer to Marge
Bodies (3:20)
- Hold Plank
- When a number is called do that number of Merkins
- “Bodies Hit Floor”, do a Burpee for each
Kids Aren’t Alright (3:18)
- SSH
- “Oh Whoa” Squats
Otherside (4:04)
- Hello Dollies
- “Otherside”, flip over and do a Merkin
Mary: We listened to some more of Cartman’s greatest hits through Mary
Torn, Duality, and In The End (9:00)
WWII, Pickle Pounders, Squats, Runners Pose, Pigeon Pose, Touch Toes
Announcements:
- Q ’em all!
- Need help out at the Food Shelter – Labor or Cash work
Prayer– Motivation to be excellent and to strength to support others to find their excellence
Joke Prayer (sorta) for the people at the electronics disposal site at South Park dropping the Fbomb at 5:30am, hanging out for way too long there, and coming and going several times. Not sure what was going on but if you arent in that parking lot to work out at 5:30, I’m not sure why else you would be…
Thanks to Finkle for the company and the patience as we attempted to hear Cartman’s words in each song. Also for being the best damn Fuquay workout ambassador there is!
Wet And Wild Paradise City
FNGs: none
Warm Up: High Five
The Workout: 2-3 miles Rucking in hurricane type non existent downpours.
Joined UFO for COT
Sitting by the Toilet
6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT.
HC’s TBD at TBD
FNG: Nope
WU- Mission/Core Values, various exercises
Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was just him and I after Choppa, took off.
ME:
2 rocks , 100 reps cumulatively between 2 guys, run and switch rocks in a relay style Thang.
OH press, squats, WW3.
Thang 2:
100 toe taps, 50 calf raises, 20 jumping pound grounders, lunge walk with rock side twist. Rinse and repeat except bear crawl rock push instead of lunges.
Mary: Stretching
Announcements: Choppa headed to Greensboro for a rock event on Friday, ruck race series put on by Breach, queue them all challenge.
Prayer: Chopper‘s daughter Lillian Graduating early excepted into law school, feeling the pressure. Unspoken.