More than a workout

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FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Game Night

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FNGs: none

Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair

The Workout:

Thang 1:

4 minute blocks, each pax works at their own pace on a descending ladder until time is called.

Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set

Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set

Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps

Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break

Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.

Goal to be the last man standing, knees touch the ground and you’re out.

Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.

Thang 3: dodgeball on the tennis court with a 5 burpee buy-in

Mary: pickle pounders, box cutters, homer to Marge

Prayer: families, kids

Space X Odyssey

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mayes, Sir Fasio Fwd/Bkwd, seal clap, Over Head, SSH

The Workout:

3 Rounds:

120lb Farmers Carry Timer

80lb Calf Raises

80lb Squats

 

3 Rounds:

Lunge Walk Timer

Destabilized Inchworm Merkins (swing)

Step Ups

 

Mary:

Stretching

Announcements:

check slack for all the challenges 

T-Claps (Recognition):

None

Prayer:

The country, The PAX

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

kB WOD and CC

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5 HIM at Crazy Ivan

Warm ups
GM
SSH
Arm circles
Squats

4 exercises
Reps per rd 40-30-20-10
Short run after each rd

1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed

Core challenge started at 0600

COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out

Nice work today men!
BS out

Kenny’s Tombstone

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FNGs:

None

Warm Up:

Standard Warmup, No Penalty Burpees required in the Quay.

The Workout:

7 stations x 3 Rounds

85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone :headstone: timer mosey around the pavilion

Mary:

None we ran out of time

Announcements:

#corechallenge and many others

T-Claps (Recognition):

All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag. 

Prayer:

The Fox Family, and other PAX family dealing with illness.  PAX that may be dealing with potential hardships in many aspects personal, financial, professional.

N.O. Multiples of Seven

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5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.

Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.

3 minutes of Mary: low slow flutter, LBCs

Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.

Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace

Have a nice day!

Money worth

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Warm Up: Mosey, SSH, Good Mornings, Daisy Pickers, Fazio Arm circles, mountain climbers

The Workout: Wall Sit while the pax ran out and back x2, back to courts, shuffled two court lines, 1 burpee, then back one line and did 2 squats.  Repeat down the courts increasing squats by 2. Totaling around 132 squats and 12 burpees. Repeated using lunges as mode of travel doing one merkin and 2 calve raises. 

Mary: Stretching

Prayer: Phil and terminal cancer. Injured and traveling pax.

The Nest full body 4.7.26

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PAX: @Finkle, @H1N1, @Play-doh, @Rico

Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10

Run: 1 mile

Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence

Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between.  Building 1 merkin up to 7 irkins at the top step and then back down.  Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails.  Did this 2x

Completed the week 1 core challenge for Mary.

Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.