Who doesn’t post a route?

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FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP),  plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include:  LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements:  Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)

Partner DORA

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FNGs: None

Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

  • Standard partner DORA with Merkins x100, Squats x200, and LBCs x300.
  • Rock work of Curls Fu Du Gurls, Groundpounders, Chest Press, Skull Crushers, American Hammers, and Rutrows.

Mary: LSF IC, Hip Poppers IC, Stretching

Announcements: Breach’s 3-Ruck Challenge

T-Claps (Recognition): None

Prayer: Safe travels to DC for Best In Show’s and Clunkers kids. 

The Nest was alive

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 Warm Up:

SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.

The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.

Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.

Mary: Extended Mary consist of ab exercises and stretching.

Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something.  (needs a name)

Announcements: Ruck circuit see slack.

Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery

Yard patrol

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FNGs: nope

Warm Up: mumblechatter

The Workout: Slim pickings at the yard today as most of the regulars are Qing other sites, so Flip and I went on a stroll to start the base miles for races later in the year.

Mary: Announcements: get out of your comfort zone

T-Claps (Recognition): Prayer: safe travels 

Did that runner finally speak to us?!

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FNG: Notta
W-up – various

Mission and core

Get medium sized rock

String of pearls with rocks and stack’em sets.

Thang 1:

Sting of pearls with rocks:

Sequence was:

Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.

Thang 2:

String of pearls no rocks:

Exercises that we stacked 10 reps each:

Merkin,Squat, hallelujah, Star V-ups, Burpees.

Announcements: Q’em all challenge, get Kotters out

T-claps: UTI for Mumblechatter on EC

Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you haven’t talked to or seen. Unspoken.

Cracked Nuts and Small Rocks

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FNGs: King Pin!

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

  • Bear Crawl with Ascending Merkins
  • Lung Walk with Ascending Squats 
  • Rinse and repeat x3
  • Box Jumps x10
  • WW1s x10
  • Heel Raises IC x20
  • Rinse and Repeat x3
  • 3 rounds of Rutrows, Curls Fu Du Gurls, Tris, Ground Pounders, and Wonderbras with rocks*

Mary: Low Slow Flutter IC, Homer-to-Marge IC, LCBs IC, and stretching

Announcements: Q-em All Challenge

T-Claps (Recognition): None

Prayer: Common

 

*The term rocks is used generously as they were not much bigger than a man’s fist. The attendees were encouraged to visit Possum Trot to experience some actual rocks…

Chilly and Breezy at UFO

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FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

Almost 46

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What a beautiful morning it was today.  Maybe a bit damp but no water falling from the sky and temps were just right.  It’s the day before my birthday so I took the Q and promised to make the numbers 16 and 46 prominent and I think that was accomplished.

FNGs: None

Warm up:

SSH x 46 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Trunk rotations x10 IC

Frankenstein x10 IC

Burpee x 8 OYO

The Workout:

We built a pyramid of exercises today.  The format was simple, we’d start at 10 and work to 1 and then back down.  The first set would be just the 10, then the 10 and 8, then 10,8, and 7. So on and so forth.  And yes, I left 9 out on purpose because 10+8+7+6+5+4+3+2+1 = 46.  The exercises were as follows:

10 – Swings

8 – Figure 8 (duh)

7 – Goblet Squats

6 – Curls for the girls

5 – Tris for the guys

4 – Lawn mowers

3 – Midget love handles

2 – Turkish Getup

1 – One minute of plank switches or holding plank when you needed a rest

Once we got through that we did another 8 burpees to bring the total to 16.  We then worked our way backwards down the pyramid, removing exercises as we went.  So the first round we eliminated the plank, second round we eliminated the Turkish getup, etc.  This took us all the way to the end.

Mary:

There really wasn’t time for it.  We spent a minute doing a bit of light stretches.

Announcements:

Fram’s mattress move

Prayer Requests:

Tragic deaths in Fuquay.  One was a classmate of my middle daughter. Hold your kids tight.

 

Until next time.

010000

lightning

Lightning Strikes Again

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5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery!  Prayers for healing and job search. 

 

unnamed-1

ALL INDOOR RIDES!!!

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It was a rainy morning at Disney so we got out of the weather and focused on the fun stuff indoors.  Rainy day coupons were provided.  And Gremlin Grounds were served at concessions.

Warm Up:  Fazio Arm Circles, Side Straddle Hops, Frankensteins, and Good Mornings

The Workout: 

Thang 1 x3

  • Overhead Press
  • Curls for the Girls
  • Tris for the Guys

Thang 2 x3

  • Preachers Chair
  • Inversions on the picnic bench
  • Ground Pounders

Thang 3 x3

  • Bench Press
  • Step Ups
  • Coupon Swings

Announcements: Check Slack

Prayer– General Prayers