FNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
Wheelie Good Time at Nutcracker
/in Nutcracker/by BreachWarm Up: Mosey around the parking lot and then circled up for some 22 counts of SSH, Frakensteins, Imperial Walkers and Hillbillies
The Workout:
Big Tire Flipper, one man flips the tire 10 times and runs back to the beginning, the rest of the pax work through stations
1) Sandbag- Burpee
2) Kettlebell- Swing and Goblet Squat
3) Weighted Jump Rope- Jump
4) Weight Plate- Straight Arm Raises
5) Ab-wheel- Roll out as far as possible
6) Pain Stick- Overhead Press
7) Weight Plate- Curls
8) Ab workout of Choice
Mary: Popcorn Circle of Abs
Announcements: Triple Ruck Challenge, Manion WOD On May 2nd at 6:30 am
Closed in Prayer
🎵,This Must be Just Like Living in Paradise 🎵
/in Paradise City/by GumpA rockin tour of paradise by 3 PAX for my 6 of 25 Q’em All Challenge. We toured the pollen-filled stadium with some miles (two) and monkey humpers.
Thanks for joining me and letting me lead!
Dental work
/in Downtown Train/by FramFNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
Huffin’ Pollen @ Mutiny
/in Mutiny/by Jack DelloStritto5 PAX huffed pollen at 🏴☠️Mutiny🏴☠️ as we worked our way through stations while 2000s pop-punk sound waves filled the air.
Well done!
Banana Seat Play-Doh Abacus the OG Sombrero
AGS
/in Any Given Sunday/by James WilsonFNGs: none
Warm Up: some leg swings and jokes
The Workout: 4 miles EC. 4 miles 3Alarm and YHC, others ran much faster and much more
Announcements: Vertical Horizon at Ting 5/9/26
T-Claps (Recognition): 3Alarm and his dad for getting up early and getting to AGS early
3 for some Tequila
/in Tequila Sunrise/by JC PrinceFNGs: none
Warm Up:High 5
The Workout:2 for some running 1 for some rucking Mary:who
Announcements: Gamecock is getting backout kids are doing great Flat-Line has a marathon in October
Prayer:Flat-line still recovering from ankle issues. Choppa as he still battling depression.
Discin It
/in Ground Pounder/by Gump2 PAX for 10 holes of golf…and a few exercises!
We never run the standard
/in U Turn/by FramFNGs: None
Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values
The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees
Mary: None
Announcements: Q’em, accountability sheet, Even the Odds
T-Claps (Recognition): Bleeder for Mike tracker
Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken
People’s Court
/in Cletus/by Alex CoppolaFNGs: none
Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey
The Workout:
The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.
We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.
Made our way over to the picnic shelter to secure a picnic table per PAX.
10-15-20 was the rep count
10 squats, split squats (each leg), deadlifts
10 dips, urkens, durkens
20 second count per PAX with 20lb ball for People Chair
5 wall balls while the rest plank
repeat for 15 / 20
Mary: Moseyed back to parking lot with Crazy Ivan.
15 lbc, j lo, pickle pounder, wwi and wwii to finish out
Announcements: Q challenge, service opportunity at HS Food Cupboard
T-Claps (Recognition):
Prayer:
Up in Shoulder Smoke DORA
/in Noise Ordinance/by Flip PhoneFNGs:
None
Warm Up:
Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.
The Workout:
Cinderblock DORA:
100 – WWIII
200 – Ground Pounders
300 – Curls 4 Girls
400 – Chest Press
Mary:
Short Mary to finish it out.
Announcements:
Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge
T-Claps (Recognition):
Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!
@lube and @choppa for Ruck EC
Prayer:
PAX Illness, Grace, and Thankfulness