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.
The Nest was alive
/in The Nest/by LEDWarm 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
/in Prison Yard/by 2 DollarsFNGs: 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?!
/in Purple Cobra/by FramFNG: 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
/in Nutcracker/by StovepipeFNGs: King Pin!
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
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
/in UFO/by StovepipeFNGs: 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
/in Crazy Ivan/by 16-bitWhat 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 Strikes Again
/in Thunder/by Gump5 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.
ALL INDOOR RIDES!!!
/in AO Post/by UTIIt 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
Thang 2 x3
Thang 3 x3
Announcements: Check Slack
Prayer– General Prayers
DORAAROD
/in Noise Ordinance/by StovepipeFNGs: None
Warm Up:
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.
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
/in Kennys Grave/by FramFNGs: 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.