YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.
FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.
Lots of Pole and a Fire Hydrant
/in Thunder /QIC: Fanny PackPAX: Bird Flu, Double D, Dusty, Fanny Pack, Gump, Kubota, Wild Turkey, Yellow Cake
YHC returned from a minor medical procedure to continue the 75 Hard journey and take the lead at Thunder. I haven’t been to this AO in awhile, so I was stoked to lead these guys. A ridiculously humid night, nobody left dry. The group chalked up over a mile and stopped more times than I can count.
FNG’s: no…but a cool cat visitor from F3 Concord…Yellowcake!
Warm Up: Good Mornings
The Workout: We took the Stinson/Grigsby sidewalk loop the whole way around to the back of Womble. It was roughly a mile and we stopped at every pole (either power or sign) for a series of exercises focused on Legs, Core, or Upper body. At each stop we either did 10 reps or 15 reps. We began each series with burpees. At each stop, we increased burpees from 1-5, then 5-1, then 1-5, then 5-1, giving us 50 burpees total by nights end. Exercises for the night included: Squats, Star Jumps, Donkey Kicks IC, Alternate Lunges IC, Fire Hydrants, Money Humpers IC, Merkins, Diamond Merkins, Curb Dips, Hand-Release Merkins, Nipplers IC, Annies IC, Shoulder Taps IC, Pickle Pounders IC, WW2’s, Freddie Mercury IC, Taps IC, Dying Cockroach, LBC’s IC, Homer to Marge IC. The last couple stops going back into the park featured some rock work including, Curls for the Girls, Triceps, Shoulder Press, Chest Press, Skull Crushers, Rock Merkins.
Mary: Built In
Announcements: Bobby Boucher is taking over as 2nd F Q. Stubs is back!!!!
T-Claps (Recognition): Wild Turkey shaking it out after his whipping of the Missoula Marathon!
Prayer: YHC took us out. UTI and some health issues.
Shoots and Ladders + 7’s
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, MadDog 2020, Roger Roger
YHC pulled in just in time with only 1 other car waiting in the parking lot of Kenny’s Grave. Visiting today was none other than Maddog2020 and RogerRoger. We didn’t have enough for basketball but we did incorporate our shooting skills. Here’s what went down.
Warm up lap around track
Good mornings
Sir fozio arm circles
Windmills
Seal jacks
Bball court
7’s – inch worm across court
Monkey humpers IC
Crab walks back across
Double wide merkins IC
Shoots and Ladders
Each PAX takes a free throw shot. If you miss we do the exercise. We add an exercise on each additional miss, like stack’em. If someone makes it, we take the exercise away
1-merkin x10
2-burpee x5
3-suicide
4-flutter-kick x10 IC
5-squats x15
We learned that Maddog2020 has mad hoop skills. We never got past the burpees since we kept making buckets.
Mary
Reverse LBCs
Homer 2 Marge
LBCs
Windshield wipers
Lower body stretches
Roger Roger’s M lost a friend to cancer at a young age. Remember that family in prayers.
Thanks for the visit guys, otherwise I would have been solo since no regulars showed up. Strong work!
BS out!
Visitor for VC
/in Viscous Cycle /QIC: KubotaPAX: Gump, Kubota, Yellow Cake
FNGs:None
The Workout:About 9 miles and we all doubled down with Thunder.
T-Claps (Recognition): Excellent work Yellowcake! Thanks for joining us.
BLIMPS cut short
/in To Be Determined /QIC: Banana SeatPAX: Banana Seat, Bleeder, Bobby Boucher, Stubs
4 PAX at TBD. One notable fartsack from Kosher and one tardy but glad to see Stubs back out.
Warm up down at shelter
Good mornings
SSH
Daisy pickers
Imperial squat walkers
Michael Phelps
Hindenburg BLIMPS
Laps around track at soccer fields stopping at 4 corners for exercises
Burpees x10 each corner
Lunges x20 each
Imperial walkers x30 each
Merkins x40 each
Due to time we went to the parking lot to finish up.
Plank jacks x50 each (2 sets)
Squats x60 each (2 sets)
Mary
Boat canoes x10
Praises for Stubs return. Great push today. YHC’s fault on distance between exercises which caused us to come up short. Maybe we can repeat it sometime soon.
BS Out!
Trotting the Boulder Bases
/in Possum Trot /QIC: AbacusPAX: @Abacus the OG, Dangle (Wilson), LED, Pumps
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Windmills, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps
The Workout: 4 HIM moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 overheads, 10 triceps, 10 squats, and 10 curls for the girls. Rifle carried our rocks to 2nd base and dropped them before doing non-rock exercises at each base (20 plank jacks at 2nd base, add 15 Merkins at 3rd base, add 10 side straddle hops at “home plate,” and add 5 burpees at 1st base) before returning to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to home plate. We changed up the non-rock exercises throughout, but kept the same structure of 20 reps, +15 reps, +10 reps, +5 burpees. At Home Plate, Diamond Rio’s 90’s hit song Nowhere Bound was played on repeat the entire workout because…why not?
Mary: shoulder stretches, downward dog, and some cobra for a quick wrap up
Announcements: South Wake picnic July 30th
T-Claps (Recognition): T-Claps for @Dangle, the pride of Wilson, NC, joining us in the gloom at F3 South Wake and cleaning up the Quay Walmart in the daylight!
Prayer: Unspoken prayers lifted up
Wiffleballs in the Nest
/in The Nest /QIC: AbacusPAX: @Abacus the OG, Breach, Cupid, KITTY LITTR, Pumps, Warbucks
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:
6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.
Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!
Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.
Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.
Oldie but Goodie
/in Nutcracker /QIC: Banana SeatPAX: Alpine, Banana Seat, Best In Show, Da Business, Moby, Pumpkin Spice
6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.
Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers
Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.
11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.
Indian run back to base
3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s
Great to see so old faces at this AO. Good push today fellas.
BS Out!
All Aboard the Warbucks Express
/in Downtown Train /QIC: WarbucksPAX: Alpine, Alpo, Best In Show, Bird Flu, Bleeder, Bobby Boucher, Coal Ash, Da Business, Dahmer, Hasselhoff, Pumpkin Spice, Quiver, TomTom, Warbucks
FNGs: Welcome Alpo!
Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.
The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.
Circled up for howling monkeys followed by 20 merkins. We did this twice.
Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.
Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.
Announcements: Picnic 7/30, 1776 workout next week.
T-Claps (Recognition): strong work by all this morning.
Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out
Mutiny at Red October 6/27/22
/in Red October /QIC: BreachPAX: 8 Bit, Breach, Cupid, LED, Wet Bandit
5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)
Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)
The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations
Mary: 2 min abs (LBCs and Freddie Merceries in cadence)
Announcements: Picnic on July 30th
Closed in Prayer:
Needmore Ruck 6/26
/in NeedMore Ruck /QIC: BreachPAX: 8 Bit, Breach, Cancun, Deadbolt, Double D, Madhatter, Monsanto, Mookie, Sprinkler, Wallaby
10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)
The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.
Closed in Prayer: Thanking the men for F3 and for being accountable.