Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Crazy Ivan Tabata

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3 PAX swung their way through a mostly full body :kettlebell: Tabata workout. Great work and chatter!

 

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Your going the wrong way

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, chinooks, seal claps, overhead clap, 5 penalty burpees, prisoner squats

The Workout:

Moseyed to the Abyss in the wrong direction until the PAX asked me where I was going.

7s on the stairs with star jumps and merkins. One bonus bear crawl back up the stairs to retrieve my broken camp light

Moseyed back to the parking lot for cocaine bear crawls and lunges.

Mary: 20 count of LBC, superman,pickle pounder, wwi, wwii, side plank(l/r), homer to marge

Announcements: abe is collecting donations to HSFC

T-Claps (Recognition):

Prayer:Dumbo’s son and Nemo’s daughter

Lucky Seven

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FNGs:None

Warm Up: Slow and Steady Stretches

The Workout: Mosey to the Amphitheater where we did 3 rounds of Dips, Erkins, and Everests.  Then some Core LBC/RLBC/LSF/H2Mx3/Chillcut Plank.  Then Mosey to the pavilion for wall sits and balls to the wall.  Then mosey to finish out with a few minutes of stretching.

Mary: Then mosey to finish out with a few minutes of stretching.

Announcements:Look on slack

T-Claps (Recognition): Motor Boatin’ great interview today!

Prayer: All those dealing with ailments and struggles.

Easter Skeletons

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The Workout: 2 miles of speed walking around Holly Glen with Davis. We battled the pollen as we discussed plans for the spring and upcoming summer  

Mary: Escape the pollen and head indoors to meet the new puppy. 

Announcements: Q’em all challenge will hopefully new faces to the Tuesday event  

T-Claps (Recognition):

Prayer:Davis mentioned a family friend who had a death in the family.

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

R4TJ 1-Hour Running Workout

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Six PAX for a full-fledged RUNNING workout.

WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.

Crap! Forgot to do burpees earned by @U.T.I and @McNugget.

ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.

SPRINTS: Five segments on the ramp. Everyone hammered on every segment. Impressive speed!

COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.

COT: At top of ramp 0625.

Announcements: Abe is collecting specific food for Holly Springs Food Pantry.

Prayer requests: Unspoken
Go forth and be leaders!

Purple Cobra – Trust and Gratitude

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Nice quiet time at the darkest of all Southwake AOs. Walked the perimeter to make sure there were no homeless people or passed out teenagers. Everything appeared to be safe, so I proceeded with the workout. Optimized the ledges, paved circles, rubber playground, and pull-up bars. On the ledges and one paved circle, completed a circuit of Step-ups 50x connected by lunge walks 75x (four rounds=30 minutes).

On the rubber playground, completed a circuit of Absolutions 5x, alternating with pull-ups 5x in three different hand positions (three rounds=10 minutes). Ended with stretching (5 minutes). Focused on every moment with trust and gratitude.

COT of trust and gratitude.

Solo Flight

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1 Q for some miles at 🦅 The Nest 🦅 with his imaginary friends: Hopeye, Wrinkle, and Gameclock

Pray for the many who are sick right now!