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
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.
Rock the Body
/in Ground Pounder /QIC: Pumpkin SpicePAX: @flip
FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:
Needmore Ruck
/in NeedMore Ruck /QIC: LubePAX: @flip phone, FedEx, Ponzi
4 strong men showed up for good conversations this morning from snakes and frogs to whiskeys and cigars. 3.2 miles through the red and blue trails. With time to kill we finished with a tour of the new school/community center.
Let the bodies hit the floor
/in Sheepdog /QIC: FramPAX: @flip phone, @sardine, Bleeder, Breach, Fram, LED, Nemo
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
This could be the start of BRR Training
/0 Comments/in Paradise City /QIC: DumboPAX: Banana Seat, Gizmo, Pablo, Pikachu, Vasoline
FNGs: not today.
Warm Up: Incorporated into the workout.
The Workout: Leave Ting and head to the greenway in Arbor Creek. Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.
At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge. Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps. Rinse and repeat.
On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.
Finished up with the Pledge of Allegiance at the flag.
Mary: she didn’t show up today!
Announcements: Couple of service opportunities this weekend –
T-Claps (Recognition): Banana Seat with his weighted vest this morning. Pikachu, Vasoline and Gizmo with EC this morning.
Prayer: Banana Seat’s mother had quadruple bypass last week. Sick/injured PAX.
AGS – 5-6 around bass lake
/0 Comments/in Any Given Sunday /QIC: Mr. TerrificPAX: Bleeder, Cancun, Moose, Mr. Terrific
FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.