DORAAROD

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FNGs: None

Warm Up:

  • SSH IC
  • Good Mornings
  • Stretching

The Workout:

A variant of a common DORA but instead of the team trying to hit a target number of reps, it was AMRAP style for 12 minutes per exercise. We had three PAX so two did the exercise while the third lapped the parking lot and then switched in for one who was working out and the rotation continued for 12 minutes x 3 sets. Total number combined reps were tallied.

  • Merkins = 355
  • Squats = 580
  • WW1s = 378

Mary: None

Announcements: Q’em All Challenge

T-Claps: Everyone who showed up in the rain and put in work.

Prayer: Various

Minimum Effective Dose

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FNGs: None

WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles

Two minutes timed exercises: squats,SSH

One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big wave, knee drives, Apolo Ohno, merkins,

Calf raises 50 reps

Bulgarian split squat five reps each leg, second round in cadence three countdown up on the single count. Set a 10.

Erkins, Darkins, and dips: three count on the negative one count on the positive to 10.

Mary: yoga and stretching

Announcements: THC service opportunity

Prayer: Haggis lab test. Love before hate.

Running 4 the GOLD!!!

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In honor of the Olympic Gold Medals in Men and Women’s hockey.  We ran a route that resembled a hockey stick!

 

The Hill Is Dry….So We MUST Run It

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FNGs: None

Warm Up:

  • SSH IC
  • Sir Fasio Arm Circles IC
  • Good Mornings IC
  • Daisy Pickers IC,
  • Stretching
  • Willie Mayes Hayes IC.

The Workout:

  • Mosey to the lower baseball fields
    • Box Jumps on the retaining wall x10 OYO
    • Twisting Merkins x10 IC
    • The People’s Chair x60 seconds
    • WW1s x20 IC
    • Rinse and repeat x3
  • Mosey to the upper parking lot
    • Sprint up Heroin Hill
    • Backpedal up Heroin Hill
    • Rinse and repeat x2
  • Mosey to the rock pile and pick a coupon
    • Ground Pounders x40 IC
    • Chest Presses x40 IC
    • Skull Crushers x20 IC
    • Curls Fu Du Gurls x40 IC
  • Mosey to the tennis courts for Mary

Mary:

  • Low Slow Flutter IC
  • Homer-to Marge IC
  • Hello Dollys IC
  • LBCs IC
  • Chill Cut Plank Hold x60sec

Announcements: Q-em All Challenge

T-Claps (Recognition): None

Prayer: Motorboating, Ausfart, Fram’s FIL, the family in south Fuquay who were victims of violence, peace and unity in our communities and in society in general.

Frozen Balls

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FNGs:none

Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles

The Workout:

PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth  

Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.

Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.

Mary: Finished off with several rounds of core and stretching .

Announcements:none

T-Claps (Recognition): none

Prayer: prayers for RogerRoger who had throat surgery

Two Birds of a Feather at The Nest

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FNGs: None

Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.

The Workout:

  • Lung Walks down the parking lot with Squats on the lines
  • Bear Crawls back up with Merkins on the lines.
  • Rinse and repeat x3
  • Calf Raises IC on the Curb
  • 1min People’s Chair
  • Rinse and repeat x3
  • Knee Tucks on the swings IC, Dips IC, and Urkins IC
  • Rinse and repeat x3
  • Mosey lap around the park perimeter 

Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching

Announcements: None

T-Claps (Recognition): None

Prayer: Finkle and his M clearing all consumer debt this year. 

Left holding the Sandbag

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FNG: None

W-UP: Dynamic with some stretches

The Thang:

Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC

Thang 1:

30 reps per person each bag/ball

Heels over ball

Curls -40 lbs

OH press – 60 lbs

Dead lifts – 80 lbs

One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.

Fastest team to move all objects wins. Burpees must be done before winner declared.

Thang 2:

30 reps per person each bag/ball

Triceps- 40 lbs

Squat- 60 lbs

Med ball – 2 taps = 1

Sand bag burpee – 80 lbs

Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds

Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.

T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.

f30-trx

Using the Strings

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5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary. 

Prayers for upcoming surgeries and healings, jobs, and travels. 

Rainy Ruck

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FNGs: none

Warm Up:fists bump

The Workout: Rucked 3 miles

Announcements:Good to get back out to The Gloom (Choppa)

 Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.

 

IMG_2739

Here We Go, Easy Run

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FNGs:

None

Warm Up:

Standard with a focus on hamstrings

The Workout:

4 mile run through the town of Holly Springs.  With Cadence support from Itunes!

Mary:

None

Announcements:

None

T-Claps (Recognition):

Flip Phone for making it out after a night of bourbon, fire, and cigars

Prayer:

safety for all those in the Bomb cyclone storm and safe travels this week.