PAX: Strawberry Hill, Wallaby, Finkle, Yosemite, Breach, Cancun, Shredder, Cupid, HazMat, Redenbacher, Cyclops, Woody, Foreceps, Maybelline, Dahmer, Martini
Multiple PAX for EC – many making the trip back for U Turn
FNGs: None
Warm Up: SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Windmills, Daisy Pickers, Frankensteins
The Workout:
After a quick count off to determine we had an evern number, PAX were directed to head over to the rock and pick a partner along the way. Each pair was directed to pick a rock to share. YHC suggested that the PAX go with a smaller rock as the workout was sure produce a lot of reps. Most PAX heeded the warning, but there is always that one – you know who you are!
DORA 1-1, 2-2, 3-3
100 Merkins followed by 100 Curls for the Girls
200 Squats followed by 200 Tricept Extension
300 LBCs followed by 300 Bent Over Rows
PAX not performing the exercise took a lap around the parking lot as the timer.
Mary: Stretching
Announcements: Memorial Day Murph, Cookout, Bed Build
T-Claps (Recognition): Breach Donation $10/PAX wearing a red shirt to a workout of Friday (5/28). Somehow this sparked a converstion about Cupid’s underwear so we quickly got off the subject and moved into prayer
Prayer:Unspoken – Breach took us out
1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax
/in AO Post/by CowboyEC: Pikachu, Deadbolt, Shredder
FNGs:
None
Warm Up:
The Workout:
Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle
We did this for 4.5 cycles through the exercise list. During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.
Mary:
Completed 2 rounds of random Ab Exercises called by PAX
Announcements:
Prayer/Praise:
I Wouldn’t Get a Big One
/in Ground Pounder/by MartiniPAX: Strawberry Hill, Wallaby, Finkle, Yosemite, Breach, Cancun, Shredder, Cupid, HazMat, Redenbacher, Cyclops, Woody, Foreceps, Maybelline, Dahmer, Martini
Multiple PAX for EC – many making the trip back for U Turn
FNGs: None
Warm Up: SSH, Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, Windmills, Daisy Pickers, Frankensteins
The Workout:
After a quick count off to determine we had an evern number, PAX were directed to head over to the rock and pick a partner along the way. Each pair was directed to pick a rock to share. YHC suggested that the PAX go with a smaller rock as the workout was sure produce a lot of reps. Most PAX heeded the warning, but there is always that one – you know who you are!
DORA 1-1, 2-2, 3-3
100 Merkins followed by 100 Curls for the Girls
200 Squats followed by 200 Tricept Extension
300 LBCs followed by 300 Bent Over Rows
PAX not performing the exercise took a lap around the parking lot as the timer.
Mary: Stretching
Announcements: Memorial Day Murph, Cookout, Bed Build
T-Claps (Recognition): Breach Donation $10/PAX wearing a red shirt to a workout of Friday (5/28). Somehow this sparked a converstion about Cupid’s underwear so we quickly got off the subject and moved into prayer
Prayer:Unspoken – Breach took us out
Saturday Morning R&R
/in Tequila Sunrise/by MartiniSaturday Morning Run & Ruck . . . not the other R&R
PAX: Pots, Sprinkler, Nemo, Breac, Dawgpound, Dumbo, Emeril, H1N1, LED, Deuce, Banana Seat, Gamecock, Yosi, Martini
FNGs: Not Today
Warm Up: SSH,Good Morning, Daisy Picker, Frankenstein
The Workout: Run, Ruck & Stretching
Many PAX chose EC (some running & some rucking).
For the Main Event 6 PAX strapped on the weight and took off for a 3 mile ruck, 2 PAX went the distance for a 5 mile run, the remaining PAX chose the 3 mile run option with stretching at the end.
Lots of great mumble chatter . . . you should have been there.
Mary: See above
Announcements: Bed Build, Memorial Day Murph, Cookout
T-Claps (Recognition): PAX continuing to push themselves through the month of May
Prayer: Unspoken – Dumbo took us out
Stone Cold Kung Pow 5/28/21
/in KungPOW/by BreachDeuce VQ
/in NeedMore Ruck/by LEDNo Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup. Good work.
Prayer:sprinklers family and mother
Runners, ruckers, and terds oh my…
/in U Turn/by Full HouseFNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.
Closed with the pledge of allegiance.
It looked good on paper
/in AO Post, Cletus/by DahmerWarm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.
rocks- curls, triceps, wonder bra x3
Mary: side crunch, low slow flutters, homers left and right, Have a nice day
Announcements: Bad build, Iliad
Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.
Things got done and so did this backblast!
/in Crazy Ivan/by DumboFNGs: nope
Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.
The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.
Exercises –
Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.
Announcements: Picnic (see slack)
T-Claps (Recognition):
Prayer: Laettner, Jeff, Heidi
Billy Madison Visits To Be Determined
/in To Be Determined/by RedenbacherEC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt
FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience.. Thanks for bringing him out Fonzie.
YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom. Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.
Warm Up:
A quick mosey to the center of the ball diamonds and then circled up for:
We then took another quick mosey to the parking lot east of the soccer fields for the main event.
The Workout:
Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.
First Grade
Second Grade
Third Grade
Fourth Grade
Fifth Grade
Sixth Grade
Seventh Grade
Eighth Grade
Ninth Grade
Tenth Grade
Eleventh Grade
Twelfth Grade
Mary: We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.
Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.
T-Claps (Recognition):
Prayer: Unspoken. Sham Wow! Laettner
YHC took us out. Always an honor to lead.
Mop Handles and Mumble Chatter
/in Sheepdog/by NemoGreat group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.
FNGs: Nope
Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
Announcements: CSAUP, others check Slack
T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
Prayer: Unspoken, YHC took us out.