Neighbors New and Old
I texted ahead to Flanigan the night before. I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs. He said it was all mine.
I parked in the lot a little earlier than I might have normally. I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).
Also a little early, Flanigan arrived by bike and parked in the school’s bike stand. Cornholio, Blue Hen, and Shooting Blanks followed. Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead. He was going to be late to Purple Cobra anyway 😀
It was great to see the Nutcracker Q and catch up a bit as we went throught the workout. Awsome time PAX!
Warm Up:
- good mornings, windmills, fazios fwd and back, franks
The Workout:
Thang 1: The Coupon 7s
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The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.
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The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).
| Location | Exercise | Description |
| Starting Line | Block Overheads | Full press from chest to locked out overhead |
| Travel | Rifle Carry | Block held at chest level, arms engaged |
| Far Line | Goblet Squats | Hold block vertically at chest, drop hips low |
Thang 2: The DORA 2×3
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The Setup: Partner up. 2×3 beacuse we had 5 PAX. 3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.
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Reps
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100 Carolina Dry Docks (Shoulders/Triceps)
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200 LBCs (Core)
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300 Monkey Humps (Quads/Glutes)
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Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose
Announcements:
- Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959
Prayer:
- Prayers for MadDog’s wife as she begins cancer treatments.
