Warm Up:
Thunder-hops, imperial walkers, hill billies, squats.
The Workout: Mosey between parts
Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field
Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence
Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats
Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels
T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week
Announcements:
Continue to give the food cupboard
If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays
April 6th is clay pigeon shooting at Drake’s, they rent shotguns if you want to keep yours clean, hosted by Moose
7k next week in honor of a young girl
Prayer: Healing for various people recovering from injuries
Confusing Q Shenanigans
/in Paradise City /QIC: UTIPAX: Dumbo, Full House, Kareoke, Moose, Vasoline
I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition. Thanks to Downrange and Dumbo for educating me before my unexpected Q.
With short notice, I went to the archives for inspiration aka Google. I quickly found the original inaugural backblast for Paradise City via Chips and Emeril. Complete with custom Paradise City song lyrics from one Happy Trees.
UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST
https://f3churham.com/take-me-down-to-paradise-city/
LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq
FNGs: Nada
Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills
The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats
Mozy around the outside of the Ting Loop and down to the tunnel
People’s Chair and/or Balls2Walls while partner takes the long side of the greenway. Switch 2x
Mary: Good Mornings
Announcements: 2nd F Happenings, Check Slack. Water stations for Spring Classic
T-Claps (Recognition): Good times for 2nd F Skeet Shooting from Moose. More to come
Prayer: Silent Prayers
Form Friday
/in Sheepdog /QIC: FramPAX: Banana Seat, Bleeder, Stovepipe
FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.
Dance Pop Mosey!
/in Cletus /QIC: Mr. TerrificPAX: @p.s.i, BnB, Foot Fault, Mr. Terrific, Shooting Blanks, Yogurt
Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders
Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever
Tadpoles chillin’ on the greenway
/in Running 4 the John /QIC: Mr. TerrificPAX: Banana Seat, Full House, McNugget, Mr. Terrific
FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway.
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750
Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.
Rap song for some laughs 🙂
Rock Tracks before Burning Down the Garage
/in Downtown Train /QIC: Mr. TerrificPAX: @Sardine @Downrange @Best In Show @Skittles @Pumpkin Spice
FNGs: n/a
Warm-Up Pledge allegiance to the flag, mosey, Thunder-hops, Hill Billies, Imperial Walkers, Frankenstein, Daisy Pickers, Sir Fazio Arm circles, excessive seal claps and homeschool high-fives
Thang 1: Rock and Rails
Location: Rock pile
Mosey between sets
Thang 2: Park and Burn / Next Man Up
Location: Parking Garage
Each PAX claims a parking space.
PAX #1 runs a loop around the library. PAX #2 picks the exercise.
When the runner returns they pick the next open parking space, rotate: #2 runs and #3 picks the next exercise, and so on. Repeat 3 rounds
Exercises included but not limited to:
Mary: Part of Thang 2
T-Claps (Recognition): Down Range completing his marathon in VA! Madden for getting out early with no school instead of sleeping in
Announcements: Wake County speedway on Friday, Clay pigeon shooting and ice cream this Sunday
Prayer: Sardine has some potentially good news later today, Memorial for Erna and the family and friends she has left behind, Pumpkin Spice’s friend in need of surgery and looking for a job, Down Range’s M
Around the Library, through the tunnel, up the switchbacks
/in Any Given Sunday /QIC: Mr. TerrificPAX: Foot Fault, Full House, Moose, Mr. Terrific, Pikachu, U.T.I, Wild Turkey, Yogurt
FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
Visiting the crazy cat house!
/in Tequila Sunrise /QIC: Mr. TerrificPAX: Gamecock, Gizmo, H1N1, left eye, Popeye, Six Inch
FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements: T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both
3 of 7 Dwarfs mine diamonds for Snow White
/in Disney /QIC: Mr. TerrificPAX: be, Gizmo, Mr. Terrific
Warm Up:
Thunder-hops, imperial walkers, hill billies, squats.
The Workout: Mosey between parts
Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field
Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence
Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats
Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels
T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week
Announcements:
Continue to give the food cupboard
If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays
April 6th is clay pigeon shooting at Drake’s, they rent shotguns if you want to keep yours clean, hosted by Moose
7k next week in honor of a young girl
Prayer: Healing for various people recovering from injuries
Shining Stars at Purple Cobra with an FNG
/in Purple Cobra /QIC: Mr. TerrificPAX: @skittles, Abe, Batboy, harry carry, no doubt, Shooting Blanks, timber
FNGs: Timber
Warm Up: Multiple mosey and stop for thunder-hops, frankenstein, imperial walkers, hill billies. Mosey to the wall by the baseball field for step ups, merkins, dips for 2 rounds
The Workout:
Got coupons from the rock pile and did 2 sets of movements before the Q selected a PAX to select a number between 1 and 5. Each number selected was for a different station. The PAXs bear crawled the selected station, leaving their rocks for the moment. We hit all the stations and hit station 4 twice. After completing the exercise at the station the PAX bear crawled back. We repeated this for what ended up being 6 rounds.
We then mosey’d to the playground for Derkins, Urkins and dips
Mary: American Hammers, Box cutter, LBCs, Heel taps, Homer to Marge
Announcements: Abe is collecting food for the food cupboard
T-Claps (Recognition): PAX that helped Shooting Blanks move on Saturday.
Prayer: A hiker named Jason passed away this last weekend unexpectedly, prayers for his family. Also for grand-daughter.
Rock the Body
/in Ground Pounder /QIC: Pumpkin SpicePAX: @flip phone, HazMat, lube, Mr. Terrific, Noah's Ark, Pumpkin Spice, Socrates
7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,
large rock & 2 small
3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises
2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.
Mary: 5 minutes of stretching
Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.
Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.
T-claps day 74 for several 75Hard PAX.