9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.
Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks
Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.
Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.
Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.
Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R
Indian run back to flag with a pick up the six along the way.
Mary
Each PAX called an exercise.
Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.
Prayers for those having surgery or recovering.
Great time ITG today men! Always an honor.
BS out
Knockout with Pain Stations
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: lap, good morning, arm circles/seal clap/overhead clap, Imperial Walkers, Hillbillies, WMH.
The Workout:
Rock Work: Sets of 10 in cadence, rotate to your left. Three rounds Curls, Triceps, Rows, Shoulder Press, Ground Pounder.
Basketball Knockout with 3 pain stations for those knocked out to complete before they jumped back in :
1. Slam Ball x5 (20#)
2. Dumbbell Shoulder press x10 (Two 15# or 30#)
3. Rows x15 (25# or 35# KB)
Mary: LBC, LSF, FM, Mountain Climbers, Shoulder Tap, T-Pushup each side, Pickle Pounder.
Announcements: April 5th 1st&2nd F breakfast Possum Trot.
T-Claps (Recognition): Pumpkin Spice completing 75 Hard
Prayer: PAX recovering from illness and injury.
Last Day 75Hard
/in Crazy Ivan/by Pumpkin SpiceFNGs: None
Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations
The Workout:
Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest
Finisher
5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps
Mary: None (Q lost track of time).
Announcements: Road Clean Up in FV tomorrow. See 3rd F. April 5th Possum Trot workout and breakfast.
T-Claps (Recognition): All those who completed 75 Hard.
Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.
2 Pet Rocks Per PAX
/in To Be Determined/by UTIFNGs: Nada
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Great to see Boss Hog out in the gloom!
Prayer: Injured PAX
Chicken after dancing puts the fire out
/in Possum Trot/by Banana Seat9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.
Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks
Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.
Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.
Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.
Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R
Indian run back to flag with a pick up the six along the way.
Mary
Each PAX called an exercise.
Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.
Prayers for those having surgery or recovering.
Great time ITG today men! Always an honor.
BS out
The Nessssssssst 3.21.23
/in The Nest/by FinkleEC: @Finkle, @U.T.I., @Lipstick
PAX: @Sprinkler, @Finkle, @U.T.I., @Lipstick, @Pumps, @Double D
Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.
Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time. This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot. Then mosey to the other end John Cusack style and R/R. We did 4 rounds and it was exciting. It would be good to switch out merkins with Balls to the Wall or another arm exercise.
Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro… So we did 11’s. Squats at one end and lunges at the other.
Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall. That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.
Mary: @Pumps again was begging for the sneak peak. Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.” And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers. @Lipstick was especially fond of this one…for some unknown reason.
Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.
Shoulders and Arms
/in Purple Cobra/by Pumpkin SpiceFNGs: None
Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings
The Workout:
Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total 75
Cinder Block circuit playground area: Curls, Triceps, Shoulder Press, Row, Ground Pounder
Run to Station Two
Brick Wall Circuit: BTTW, People’s Chair, Carolina Dry Docs
Run back to Playground
Repeat
Mary: LBC, LSF, Box Cutter, Hundreds
Announcements: Man Night at Hope Community Church, Wednesday, March 22nd, 6:30PM. All men invited.
T-Claps (Recognition): All the men who completed 75 Hard
Prayer: Nemo’s daughter just turned 15, test for driver’s permit today. All PAX recovering from illness or injury.
Soggy GP
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: SSH, Hillbillies, imperial walkers, good mornings, WMH, daisy pickers.
The Workout: Grab a coupon (15-35lb weight plate) Curls, Triceps, Shoulder Press, Rows, Wonder Bra, Bus Driver, Ground Pounder.
dips & Urkins
basketball around the world w exercises – Frankenstein a, mountain climbers, squats, hallelujah , America Hammers
Mary: Mosey to the flag
Announcements:Road Pick up today meet Womble,
T-Claps (Recognition): Socrates VQ
Prayer: Cobbler flies back to Chicago today, Health of several PAX
VQ Tabata at Crazy Ivan
/in Crazy Ivan/by Joe PlumerFNGs:None
Warm Up:Sir Fazio, Good Morning, Imperial Walkers
The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between
Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow. Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.
Announcements: None
T-Claps (Recognition):None
Prayer: Yogurt and SoftServe
So many WWIIs
/in Kennys Grave/by WoodyFNGs: Nope
Warm Up: SSH, windmill, good morning, sir fazio arm circles, frankenstein, slo-mo merkins
The Workout: Super lazy copy and paste from a workout Abe ran here last year. Starting from the parking lot, made our way down the greenway, stopping at every other light pole for an exercise. Upper, Lower, Core, repeato.
For upper, we either did a merkin sampler (5 standard, 5 wide grip, 5 diamond), or Carolina Dry Docks.
Lower we alternated between standard squats and jump squats (Squat down, touch the ground with both hands outside the feet, then spring up to a jump).
Core was only WWIIs. I wanted to max these out for some reason. Mission accomplished.
Mary: Not much time left, so we did box cutters and LBCs…I think that’s it.
Announcements: Nope
Prayer: My M in her job search
Chilly Hills & Thrills 🥶
/in Disney/by SoftServeFNGs: N/A
Warm Up:
– Sir Fazio Arm Circles
– Imperial Walkers
– Hill Billies
– Mtn Climbers
– Good Mornings
The Workout:
11’s on the half-pipe
– Mtn. Climbers
– Air squats
Grabbed  coupon‘s (x15)
– chest press
– skull crusher
– LBC’s
– Coupon jumps
Mary: 🍿
Announcements:
🧨Travis Manion Foundation F3 all AO’s shutdown workout coming up – check slack for details from Breach🧨