Mary: PAX choice stretching Announcements: JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB T-Claps (Recognition): all Pax for adding some running to Thunder Prayer: all injured Pax- Wiggly and ShamWow. Praise to Gump’s recovery
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Katnisshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngKatniss2021-05-05 11:14:422021-05-19 07:50:02Thunder Cinco de Mayo Mini Murph
9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.
FNGs: These aren’t the FNGs you are looking for.
Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker
The Workout: Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.
Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds
Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings
Over to the Jedi temple (aka picnic table).
Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.
Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day
Announcements:
SHiP build moved to 6/12. Sign up!
T-Claps (Recognition):
A good showing at the Nest this AM. Way to show up!
Dawgpound on his 4 year F3 anniversary
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/yoda_5-4-21.jpg?fit=770%2C430&ssl=1430770Warbuckshttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngWarbucks2021-05-04 14:38:072021-05-04 14:38:07May the Fourth Be With You
Announcements: Disney needs you – all of you – Sign-up! T-Claps (Recognition): Maybelline was already moving before the competition and is celebrating a 9-pack today. Prayer: YHC took us out
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/05/image-2.png?fit=190%2C265&ssl=1265190UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-05-04 12:14:422021-05-19 07:51:04Team Pokémon @ Purple Cobra
The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.
The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.
A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.
Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.
Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.
Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha
Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.
Closed in Prayer
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Breachhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBreach2021-05-04 11:09:072021-05-19 07:54:41The Warden Went Down To Captain Caveman
All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison. Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations. ECers started rolling in so we got started.
FNGs: None
Warm Up:
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
There were 5 pain stations set up and one timing station. The pain stations were
Pain stick – Squats and lunges
Battle Rope
Medicine Ball – Slams
Pain stick – Chest press, shoulder press, curls
Medicine Ball – Balboas
There was a tire with a belt attached to it that served as our timer. One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station. When they finished we rotated.
After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW. We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)
Another round of the pain stations was all we had time for.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left LBC x10 IC
Knees to the right LBC x10 IC
Homer to Marge x10 IC
Hello Dolly x10 IC
Announcements:
HSPD race on 6/12
Sleep in Heavenly Peace bed build on 6/12
Prayer:
Gump recovering from COVID
Pikachu and his M trying to conceive.
I really enjoyed this. I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.
010000
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png0016-bithttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png16-bit2021-05-04 09:03:092021-05-04 09:03:09Jail Break at the Prison Yard
EC: Yoshi Warm Up: Good Mornings, Weed Pickers ;), SSH The Workout: Mosey to the rocks and partner up. Dora x2
First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.
Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.
Mary: Some more stretching as we were all feeling some tighteness in our hammy’s Announcements: I don’t remember T-Claps (Recognition): N/A Prayer: Midget took us out
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
The Heart of March Madness
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event 1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter 2) Rock work at the rock pile 3) Wall work at the amphitheater 4) Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC
Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.
Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.
Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.
Then we got out of the stifling parking garage and went to the top floor. Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu
Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.
Fellowshipped run to parking lot.
Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day
Announcements: See Slack
T-Claps: All who EC’ed, to many to name.
Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.
Honor to Lead Gents!!
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Sprinklerhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSprinkler2021-05-03 13:54:252021-05-27 15:10:4718 STRONG at The TRAIN!!
FNGs: TWO FNGs compliments of M4L! Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV! Warm Up: After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out. The Workout: Played the back nine this morning starting off on 9 and 8. Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree. I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX. Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother! Just a beautiful morning with great fellowship. Mary: OYO Announcements: See Slack/FB. Get out to HS Food Cupboard on Th. Ultimate frisbee on Mon at Ting. T-Claps (Recognition): All the PAX getting it done in the month of May – great numbers. Keep raising each other up! Also Cancun for bringing his adorable 2.0 baby boy out. Loved hearing his cooing during the trek! Prayer: Sprinkler led us out – thank you sir! Honored to lead! -Dauber
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2021-05-03 08:33:262021-05-03 08:33:26Baker’s Dozen at NeedMore Ruck!
Thunder Cinco de Mayo Mini Murph
/in Thunder /QIC: KatnissPAX: Cancun, Fanny Pack, Katniss, Kubota, M4L, Pikachu, Rams, Redenbacher
FNGs: Nope
Warm Up: 50 SSH
The Workout:
1/2 Mile Indian Run
50 incline pull-ups, 100 Merkins, 150 squats
Tennis court abs
Halo 30 sec Cw/Ccw
Senor frog lbcs
Rotating piston
Pickle pounders
2 rounds of 10 count – BTTW, Preachers chair
Mary: PAX choice stretching
Announcements: JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB
T-Claps (Recognition): all Pax for adding some running to Thunder
Prayer: all injured Pax- Wiggly and ShamWow. Praise to Gump’s recovery
May the Fourth Be With You
/in The Nest /QIC: WarbucksPAX: Bobby Boucher, Cupid, Dauber, Farva, Finkle, LED, Lipsync, Nemo, Warbucks
9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.
FNGs: These aren’t the FNGs you are looking for.
Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker
The Workout:
BataanImperial Death MarchSplit into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.
Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds
Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings
Over to the Jedi temple (aka picnic table).
Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.
Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day
Announcements:
SHiP build moved to 6/12. Sign up!
T-Claps (Recognition):
A good showing at the Nest this AM. Way to show up!
Dawgpound on his 4 year F3 anniversary
Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX
Team Pokémon @ Purple Cobra
/in Purple Cobra /QIC: UTIPAX: 187, Axe, Bobby Dall, Maybelline, UTI, Wallaby
EC: Maybelline, 187, YHC
FNGs: NOPE
Warm Up:
The Workout:
Build-a-bears x3
bear crawl ring of fire x2
People’s Chair \ Balls to the Wall x3
Mary:
Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition): Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer: YHC took us out
The Warden Went Down To Captain Caveman
/in Captain Caveman!! /QIC: BreachPAX: Breach, Hurts A Little, Lipstick, Tailpipe
The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.
The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.
A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.
Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.
Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.
Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha
Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.
Closed in Prayer
Jail Break at the Prison Yard
/in Prison Yard /QIC: 16-bitPAX: 16-bit, Martini, Norm, Pikachu
All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison. Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations. ECers started rolling in so we got started.
FNGs: None
Warm Up:
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
There were 5 pain stations set up and one timing station. The pain stations were
Pain stick – Squats and lunges
Battle Rope
Medicine Ball – Slams
Pain stick – Chest press, shoulder press, curls
Medicine Ball – Balboas
There was a tire with a belt attached to it that served as our timer. One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station. When they finished we rotated.
After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW. We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)
Another round of the pain stations was all we had time for.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left LBC x10 IC
Knees to the right LBC x10 IC
Homer to Marge x10 IC
Hello Dolly x10 IC
Announcements:
HSPD race on 6/12
Sleep in Heavenly Peace bed build on 6/12
Prayer:
Gump recovering from COVID
Pikachu and his M trying to conceive.
I really enjoyed this. I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.
010000
Crazy or Lazy 8’s
/in Any Given Sunday /QIC: EmerilPAX: 187, Bobby Boucher, Dawgpound, Emeril, Maybelline, Redenbacher, Yoshi
FNGs: None
EC: Maybelline, Yoshi, Emeril and 187
Warm Up: Merkins, Squats, Low Slow Flutter, Good Mornings, and Pickle Pounders
The Workout: Run the 8 at Womble. Once you completed the loop do x10 each Low Slow Flutter, Merkins, Squats, Good Mornings, and Pickle Pounders
Few Pax completed 4+ loops while the others complete 3+
Mary: No time for it.
Announcements: None
T-Claps (Recognition): None
Prayer: YHC took us out
Monkey Humper
/in Ground Pounder /QIC: EmerilPAX: Cancun, Cowboy, Dauber, Dawgpound, Dumbo, Dusty, Emeril, Fanny Pack, M4L, Pumpkin Spice, Redenbacher, Shredder, Yoshi
FNGs: None
EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout: Mosey to the rocks and partner up. Dora x2
First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.
Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.
Mary: Some more stretching as we were all feeling some tighteness in our hammy’s
Announcements: I don’t remember
T-Claps (Recognition): N/A
Prayer: Midget took us out
March Madness at Thunder
/in Thunder /QIC: Pigpen-RaleighPAX: Dusty, Forceps, Fumunga, Gizmo, Gump, Kubota, Pigpen-Raleigh, Pikachu, Rams
This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.
Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.
Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.
Main Event
1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter
2) Rock work at the rock pile
3) Wall work at the amphitheater
4) Dora 1-2-3 to finish us out
Mary:
Various Mary exercises. I don’t remember which ones.
COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.
Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen
QIC: Pigpen
PAX: Dusty, Forceps, Fumunga, Gizmo (FNG), Gump, Kubota, Pigpen, Pikachu, Rams
Workout Date: 03/31/21
18 STRONG at The TRAIN!!
/in Downtown Train /QIC: SprinklerPAX: 16-bit, Cancun, Deadbolt, Deuce, DoubleD, Fanny Pack, Fonzie, Fram, LED, M4L, MadDog 2020, Mookie, Nemo, Pikachu, POTS, Quiver, Sprinkler, UTI
FNG: Nope
Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC
Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.
Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.
Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.
Then we got out of the stifling parking garage and went to the top floor. Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu
Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.
Fellowshipped run to parking lot.
Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day
Announcements: See Slack
T-Claps: All who EC’ed, to many to name.
Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.
Honor to Lead Gents!!
Baker’s Dozen at NeedMore Ruck!
/in NeedMore Ruck /QIC: DauberPAX: 50 Floors, Breach, Cancun, Dauber, Deuce, Fanny Pack, Fonzie, LED, M4L, Nail Pouch, Nemo, Pumpkin Spice, Sprinkler
FNGs: TWO FNGs compliments of M4L! Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up: After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout: Played the back nine this morning starting off on 9 and 8. Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree. I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX. Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother! Just a beautiful morning with great fellowship.
Mary: OYO
Announcements: See Slack/FB. Get out to HS Food Cupboard on Th. Ultimate frisbee on Mon at Ting.
T-Claps (Recognition): All the PAX getting it done in the month of May – great numbers. Keep raising each other up! Also Cancun for bringing his adorable 2.0 baby boy out. Loved hearing his cooing during the trek!
Prayer: Sprinkler led us out – thank you sir! Honored to lead! -Dauber