FNGs: None
Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.
Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: Unspoken
Merlot at Mutiny
/in Mutiny /QIC: FramPAX: @Abacus the OG, Banana Seat, Breach, Deadbolt, FedEx, Fram, GHERKIN, LED, MadDog 2020, Red Light District, Rubiks, Shooting Blanks, Winnebago
FNGs: None
Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.
Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: Unspoken
Basketball Closed? Modify as Needed.
/in Ground Pounder /QIC: Pumpkin SpicePAX: Forceps, Jellybeans, Motor Boatin', Socrates, Woody
FNGs: None
Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers.
The Workout:
Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks.
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press
Mary: 3×17 American Hammer/LSF/LBC
Announcements: CSAUP June 10th.
T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.
Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spice’s M in Israel.
Crab People
/in Kennys Grave /QIC: GamecockPAX: Finkle, Gamecock, Rubiks
FNGs: none
WarmUp: circle up for warm o rama
The Workout: start with a medium rock from the rock pile. Sorry Sweetheart, we’re going small, next time. 11s in the hill with wonder bras and squats carrying the rock. Uphill was done backwards and it burrrrrns. Next was lightpost travel with stacked exercises and the rock on tow. Methods of travel between poles: lunge walk, crab walk, John Cusack, and bear crawl with a rock push. Exercises squats, ground pounder, and merkins.
Mary: popcorn Mary
Announcements: outreach next week with Rubiks, run the Quay, brute squad
Prayer: Rubiks coworker heart attack, Finkles youth pastor surgery recovery, gamecocks church member healing, Kitty Litter adoption process
3 Rocks and 4 Corners (5/17/23)
/in Possum Trot /QIC: FramPAX: @Abacus the OG, Sombrero
FNGs: None
Warm Up: SSH, GM, Frankenstiens, SFAC.
The Workout: Mosey to rock pile, 1 rock per PAX, PAX may not drop rock unless exercise calls for it. Penalty 5 burpees. 3 excersises at each corner. too many to list, but Squats, lunges, Curls, press, Homer to Marge, Round the world, Bear Crawl push. Mode of carrying the rock changed each time we went to a new corner. (no one dropped the rocks)
Mary: Yoga for 7 min
Announcements: Brute CSAUP, check slack
T-Claps (Recognition):
Prayer: In-laws with new baby coming Abacas, Sombrero grandma with Colon Cancer
TRX time
/in Prison Yard /QIC: Banana SeatPAX: Banana Seat, Breach, Fram, GHERKIN
4 Horseman gathered in the yard for some TRX fun and some other station work.
Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins
TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats
Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse
Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins
Mary
Protractor
HAND
Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.
Strong work gents!
BS Out
Greatest Show on Turf at PC
/in Paradise City /QIC: Banana SeatPAX: 187, Abe, Banana Seat, Emeril, Lipstick, McNugget, Pablo, Woody
YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.
Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC
7’s on the ramp
Star jumps and monkey humpers IC
Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s
Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.
At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.
Mary
American Hammers
In and Outs
Windshield Wipers
That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.
Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.
BS Out!
Reasonable Q
/in Sheepdog /QIC: FramPAX: 187, Farva, Fram, Gump, Pumps, Shredder
FNGs: None
Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,
The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m.
Mary: Ran back to start, Same exercises as WU.
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Unspoken
Respect The 1st F
/in U Turn /QIC: YogurtPAX: 187, Bleeder, Dawgpound, Dumbo, Full House, Fumunga, Lipstick, Maybelline, Moose, Pikachu, TomTom, U.T.I, Udder, Vasoline, Woody
Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.
The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks
COT Message:
Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.
T-Claps (Recognition): none called out today
Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.
Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.
Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!
12 rounds with Cletus
/in Cletus /QIC: JellybeansPAX: Abe, Jellybeans
FNGs: none
Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles
The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.
Mary: LBCs, out and ups, pretzels, chill cut spiderman
Announcements: picnic and Memorial day murph upcoming
T-Claps (Recognition): none
Prayer: general
Ground Pounder 5/6/2023
/in Ground Pounder /QIC: HazMatPAX: @Pumkin Spice, Best In Show, Forceps, Gump, HazMat, Motor Boatin', Socrates, Stubs
FNGs: None
Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others
The Workout: First half: Rocks. Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder. Core work on your six. Second set of exercises above. More core work with a plank focus. Second half: Frisbee Golf. 3 holes of frisbee golf with 15 x merkins before each through. Exercise on the next hole was 15 x squats. Next hole was star jumps.
Mary: No time for Mary since our golf game went long.