FNGs: None
Warm Up: Standard SSH/GM/Daisy Pickers/Frankenstein
The Workout: Dealer’s Choice 4 – 6 mile route
Mary: N/A
Announcements: Ruck Raffle for Q’em All Challenge
T-Claps (Recognition): @Escobar for hitting a mosey route when his ruck plan fell through!
Prayer: @popeye family, continued support for Mrs. Escobar
FNGs: None
Warm Up: The basics starting with Good Mornings.
The Workout: On to the rock pile. 2 sets of big rock exercises. Then on to the big all for some preacher’s chairs, calf raises, and merkins. Back to small rocks to burn out the biceps, triceps and shoulders.
Mary: Finished it all off with a solid plank hold.
Announcements: Ground Pounder needs a Q the next 2 Saturdays
Prayer: Socrates was back and looking strong! Prayers for other PAX going through personal situations and surgeries.
3 for ~3 rucking miles @ Hilltop. Great chatter on a beautiful, sweaty morning
Good work Escobar + Sprinkler
Pray for Escobar’s wife, who is starting a new clinical trial soon.
4 for some good miles at UTurn! Somehow avoided smells of the dump and foot fault saved us from a snake.
Thanks for running along!
Wild Turkey Foot Fault Gator
FNGs: None
Warm Up: Standard SSH/GM/SF/Daisy Pickers
The Workout: Partnered up for a mini-Murph
100 – Pull Ups
200 – Merkins
300 – Squats
Mary: Abs, Abs, and more Abs
Announcements: Check Slack for a chance to win a brand new goruck Rucker4.0 25L for $20
T-Claps (Recognition): None
Prayer: All the unspoken, The PAX
FRAM, Gizmo, Mr. Terrific, Blue Crush, Flip Phone, LED, Woody
warmup: Mosey ‘round the turf field looking for trash along the way, then good morning, ssh, fazio, some others
Q had nothing planned other than a vague desire to make use of coupons, so into the secret coupon cave we went and headed back to the turf.
Murder bunnies the full length of the field, stopping for 10 count shoulder press several times on the way.
Mosey to the bathroom for peoples chair and bttw, mosey back to our coupons.
Shit, I totally forgot what we did after that. But we moved up and down the field by way of murder bunnies, lunge walks and Cusacks, mixed in with many Carolina Dry Docks , squats and standard merkins .
At least one more round of people’s chair and bttw.
A wee little stretch at the end to wrap it all up.
Amen.
FNGs: None
Warm Up: Standard SF/GM/HB/IW
The Workout:
60# Sandbag DORA
WWIII – 100
Ground Pounder – 200
Squats – 300
Mary: Stretching and clean up
Announcements: NA
T-Claps (Recognition): NA
Prayer: Family Recovery and Unspoken
YHC was almost ready to kick off a solo beatdown when Flip Phone came in hot at 5:29. I thought he was going to catch some air pulling in to the park like he did. There were two of us so my plans of an abbreviated workout and Mary with coffee were dashed so we started.
FNGs: None
Warmup:
Warmup lap around the outside of the tennis courts
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm Circles F&R x10 IC
Frankenstein x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
We headed in to the tennis courts for a Crab Boil. This is one of my favorite routines. Started at the side line of the first tennis court and crab walked to the same line on each subsequent court. At the first stop we did 10 crab cakes, at the second we did 10 crab humpers, and at the third we did 10 crab jacks.
Once complete we did a quick set of 20 calf raises before moseying to the corner with rocks. We each picked out a rock for two different sets of four corners.
First set, which consisted of two laps.
Rock corner – 10 curls and 10 tris
Second corner – 10 no surrenders
Third corner – 10 merkins
Fourth corner – 10 sumo squats
The second set, another two laps.
Rock corner – 10 rut rows and 10 overhead press
Second corner – 10 LBC
Third corner – 10 Carolina dry docks
Fourth Corner – 10 American Hammers
Once complete we headed to a short part of the big hill for a set of 7s with star jumps at the bottom and dips on the guard rail at the top.
Mary:
Reverse LBC x10 IC
Oblique LBC right and left x10 IC each
Homer to marge x10 IC
Heel taps x10 IC
box cutters x10 IC
Really appreciate Flip Phone for coming out and helping keep me accountable. An honor as always.
010000
FNGs: None
Warm Up: Light Stretching
The Workout: 3+ miles at a 10:30/mi pace out and back
Mary: None
Announcements: None
T-Claps (Recognition): None
Prayer: Life in general
FNGs: None
Warm Up: Various Stretches
The Workout: Mosey tour of the Holly Springs downtown with stops at Osha for wall sits and heel raises, the parking deck for cocaine bears and lung walk/squats, the amphitheater for urkins/dips/LBCs, and the locking docks for pull-ups.
Mary: A 3 minute AMRAP of merkins followed by a 3 minute AMRAP of squats followed by a 3min AMRAP of WWIs, then some stretching.
Announcements: Mulch spreading at Sugg Farm/Bass Lake this Friday(?)
T-Claps (Recognition): None
Prayer: Pumpkins Spice moving to Clayton