Hot Potato

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FNGs: none, just FNP (friendly new paint)

Warm Up: mosey to checkout the new paint laid atop the wretched parking lot surface. Some stretching and stuff

The Workout:

thang 1- divide into partners on the tennis court, partner 1 does suicides across all 4 courts, hitting every sideline. Partner two holds a plank. Flapjack

thang 2- pt ankle exercises, 30 sec of single foot hops around a + shape, hitting each quadrant in sequential order; 4 rounds total

thang 3- repeat thang 1, but instead of holding a plank, 4:1 plank jacks to merkins

thang 4- hot potato- pax stand in a circle on one foot for 30 second timer, passing a tennis ball around the circle. Every foot that touches the ground or tennis ball touch is a burpee at the end; 4 rounds

thang 5- elevated hot potato- PAX use a 6lb medball instead of a tennis ball, timer extended to 45 sec; 4 rounds

thang 6- use variety of single leg hops, lunge walks, and leg exercises to travel across the courts- I donโ€™t remember the detailsย 

Mary: yes

Announcements: probably

T-Claps (Recognition): doubtful

Prayer:yes

Cleaning the Soccer Field

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FNGs: none

Warm Up: Good Mornings, Side Straddle Hops, 5 penalty burpees, Hillbillies, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Two things today.

Thing 1: 7s on the Abyss
PAX moseyed over to the Abyss, everyone’s favorite ride at Disney. At the top, YHC gave the run down. Merkins at the top, squats at the bottom. Plank hold and squat hold for the 6 and then exercises performed together. We made short work of that business and moseyed over to the soccer field.

Thing 2: 4 corners on the soccer field
On approach to the soccer field, it was observed that the previous tenants had left a number of things on the field, mostly water bottles.ย 
PAX were instructed how 4 corners would go. An exercise at each corner with karaokes in between. Corner one had 5 merkins, corner two had 10 merkins, corner three had 15 merkins, corner four went back down to 10 merkins and then we did 5 more merkins at start.ย 
Then we switched it to squats and did the same thing, backpedaling between corners.
We spotted a few more water bottles scattered around the field, so PAX each ran out and grabbed a couple and disposed of them.
Back to start for Mary.

Mary: Popcorn Mary

Announcements: June 12th mulching

T-Claps (Recognition): All PAX present for helping to clean the soccer field.

Prayer: Ka-Chow’s final exam today, remembering those who gave their lives defending our country

Impromptu Q at Prison Yard

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FNGs: Bloomin Onion (Welcome!)

Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap.ย 

The Workout:

Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete

Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete.ย  Bloomin Onion likely questioning life choices at this point.ย 

Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer.ย  (We all questioned life choices upon hearing this) Short mosey to complete the circuit.ย 

Mary: 2 min stretch

Announcements: QAC, Raffle and uphold the standards!ย 

T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out.ย 

Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement.ย 

ย 

Do I have Legs?

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Warm Up: Good mornings, Windmill, Seal Claps, Overhead claps, Fazio arm circles, SSH

The Workout: 2 Rounds, 4 Corners

Round 1

1st Corner – 10 Pull ups, 20 LT Dans, 30 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 10 Merkins, 20 LT Dans, 30 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Round 2

1st Corner – 5 Pull ups, 10 LT Dans, 15 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 5 Merkins, 10 LT Dans, 15 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Announcements: Murph Monday – Herbert Akins Elementary

Prayer: Ka-Chow test, Traveling

No cobra, but there was a turtle!

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7 HIM for some several round of rocks, then some stretching and Mary.ย 

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!ย  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.ย  YHC noticed a lack of urgency for being late.ย  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.ย  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.ย  3 Merkins on the drop and 2 squats on the drop.ย  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance ๐Ÿ”Š

Enjoyed the mumblechatter!

Shooting Blanks Six Inch

The Good ๐Ÿ˜Š and The Bad ๐Ÿ˜ž at R4TJ

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R4TJ was full of surprises this morning – some good and some bad

@Downrange recruited for EC and nabbed YHC and @Sardine for 3 miles :neutral_face:

On the backside of EC we saw @Wild Turkey driving towards Ting :blush:

We also ran past @Yogurt on his solo slushie birthday EC :smiley: :birthday:

@Sardine had to boogie early so we missed him for ME ๐Ÿ˜ฅ

When arrived at Ting @batboy was there! :blush:

We realized no one had joined for a Ruck or a 3 mile run :sob:

After running EC, YHC realized his 6+ mile route may have been a bad idea :face_with_diagonal_mouth:

We passed @Emeril running near his CrossFit gym :smiley:

YHC called an audible to reduce his 6+ mile route to a 5 mile route :face_exhaling: ๐Ÿ˜ฅ
The PAX all decided to support me and come along on the shorter route :smiley::fist-bump:

YHC initiated a conversation about a podcast involving “Unauthorized Evacs” :poop1:

@Downrange @Wild Turkey @batboy and @U.T.I. completed the modified ME :partying_face:

No Missed Stops

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FNGs: None

The Workout:

ย 

5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.

Station 1:

Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees

Station 2:

Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds

Station 3:

Dips while each Pax ran the triple step 60# SB

Reverse Lunges while each Pax ran the triple steps 60# SB

Station 4:

Pull ups while each Pax completed 10 WWIII 40#SB

Plank while each Pax completed 10 WWIII 50#SB

Station 5:

COT at the Flag

Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC

๐Ÿฅœ

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Q, party of 1, went to see the ๐ŸฅœNutcracker, but was the only nut in attendance

A good thing, because the Q was sore from Banana Seat โ€˜s murph yesterday, so an easy mosey around the school was sufficient! Have a great one