It is true you learn something new everyday, today I learned that @Gumpis developing a Q rating system, there is only one way to truly do a Ground Pounder, apparently only @Motor Boatin’ is allowed to call Low Slow Flutter in the Mary, and that this AO is extremely allergic to Burpees!
However, if you’ve been to one of my Q’s, you know the drill. Late attendance must pay the burpee penalty, so the group determined that I was starting out in the negative numbers on my Q rating performance, haha.
FNGs:
None
Warm Up:
Standard Warmup: SSH, SFAC, GM
The Workout:
Headed to the Rock pile, where most of us grabbed a smedium sized rock and hit a 5 station x 3 round circuit.
Bicep Curls
Wonder Bras
Tricep Extensions
Squats
Ground Pounders
We then woseyed to the building, where after we determined the illegal placement of vending machines hadn’t been cleared by F3 Guard, we completed 3 rounds of Peoples Chair and Balls to the Wall.
Mary:
A popcorn Mary that included two low slow flutters and a scolding, haha.
Announcements:
Q’em All Challenge
T-Claps (Recognition):
Welcome Back @lube
Prayer:
All the unspoken, health, and peace.
We can do squats and merkins too
/in NeedMore Ruck/by AbeFNGs: none
Warm Up: 1 penalty burpee by YHC for being a minute late
The Workout: We started out on the red route. We stopped for some squats and merkins along the way to break things up. We then continued on the yellow route, charging ahead with no extra exercises. Went over time a bit, but got a solid 4 miles in. Great mumblechatter as usual.
Mary: who?
Announcements: Learn CPR!
Prayer: Escobar’s M
Just Add Water
/in UFO/by Jack DelloStritto20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below.
Welcome FNG @Duplo !
@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh
Thanks for the Paradise City boys for joining COT; @Lube @Choppa
AGS
/in Any Given Sunday/by James WilsonThe Workout: 5ish mile route at not-mosey pace with plenty of hills to go around.
Announcements: TMF workout for South Wake is TBD. Be on the lookout for post from Breach
Prayer: Firefly and his wife starting adoption process. Pikachu’s dad needing assisted living. Tough decisions and hard conversations with employees this week for Wax Off. Be men – love your wife, serve your family, trust in Him
Enjoy your Sunday!
Wax Off
Burpees, We don’t do those here!
/in Ground Pounder/by Flip PhoneIt is true you learn something new everyday, today I learned that @Gumpis developing a Q rating system, there is only one way to truly do a Ground Pounder, apparently only @Motor Boatin’ is allowed to call Low Slow Flutter in the Mary, and that this AO is extremely allergic to Burpees!
However, if you’ve been to one of my Q’s, you know the drill. Late attendance must pay the burpee penalty, so the group determined that I was starting out in the negative numbers on my Q rating performance, haha.
FNGs:
None
Warm Up:
Standard Warmup: SSH, SFAC, GM
The Workout:
Headed to the Rock pile, where most of us grabbed a smedium sized rock and hit a 5 station x 3 round circuit.
Bicep Curls
Wonder Bras
Tricep Extensions
Squats
Ground Pounders
We then woseyed to the building, where after we determined the illegal placement of vending machines hadn’t been cleared by F3 Guard, we completed 3 rounds of Peoples Chair and Balls to the Wall.
Mary:
A popcorn Mary that included two low slow flutters and a scolding, haha.
Announcements:
Q’em All Challenge
T-Claps (Recognition):
Welcome Back @lube
Prayer:
All the unspoken, health, and peace.
U-Turn Fellowship, Fartleks, Citizenship
/in AO Post, U Turn/by YogurtFour runners for EC: Downrange, McNugget, Six-Inch, Moose
Four ruckers: Sprinkler, Subaru, Escobar, Lube
Warm up: SSH 25x, stretch OYO
ME: Standard route.
Challenge: Fartleks – Planned for 1 mile warmup, followed by 3 minutes FAST and 1 minute SLOW, but decided to do distance instead. 1 mile warm-up, 0.5 ON and 0.5 OFF. Fumunga joined for all of these. Six-inch and Moose ran at their usual fast pace. McNugget and Downrange for a steady run.
COT 7 am.
Announcements: Need a Q for 3-Alarm this coming week.
Prayers: Escobar’s wife undergoing chemotherapy, Fumunga’s dad recovering from knee surgery. Moose took us out in prayer.
Photo: Yogurt and iPhone 8 on the group selfie with the flag.
Second F: Focused on Fumunga’s passport photo and Moose quizzed us on the U.S. citizenship test.
Have a great day!
Yogurt out
Sheepdogs on the Clock
/in Sheepdog/by UTIWarm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – Bear Crawls with Merkins at each line crossing the lot and Lunge Walk returns
Mozy around the lot
Thang 2 – Coyote Uglies and Preachers Chairs
Mary: Stretches by Stovepipe
Announcements: Q ’em all!
Prayer– Changes in life and work.
Kettle Bells of Steel
/in Crazy Ivan/by Flip PhoneFNGs:
None
Warm Up:
Daisy Pickers
Good Mornings
Sir Fazio Arm Circles
OH Claps
Seal Claps
SSHoppies (thanks @Six Inch)
The Workout:All Exercises with KB of Choice, rinse and repeat until Mary
KB Swings
Goblet Squats
Halos
Figure 8
Lunges
Snatches
biceps curls
triceps extension
OH Press
Chest Press
Lumber Jacks
Chest Press
WWIII
Mary:
Low Slow Flutter
Pull Throughs
Freddie Mercury
Homer to Marge
JLo’s
Stretch to COT
Announcements:
Q’em All Challenge
Do something kind for a stranger
T-Claps (Recognition):
None
Prayer:
Soldiers and First Responders
Runnin’ from the Grave
/in Kennys Grave/by Jack DelloStritto3 PAX for good miles + chatter @ Kennys Grave followed by a Mary that consisted of two full minutes of pickle pounders. How many in-candence pickles can be pounded in two minutes? Turns out it’s about 55. Great work!
Warm Up: OYO Stretching
The Workout: 3.5 mi run
Mary: Core, including 2 full minutes of pickle pounders.
Announcements: None
The cycle begins
/in Viscous Cycle/by KubotaNice ride from Womble to Jones and Veterans, down the Middle Creek Greenway, up Linksland, down to Bass Lake, and back to Womble. Great start to the VC season.
Rumble at Thunder
/in Thunder/by BreachWarm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills.
The Workout: A full-body set of
100 Squat Crunches
90 Side Straddle Hops
80 X-Planks
70 Skaters
60 Plank Rows
50 Lunges
40 Leg Raises
30 Homer to Marge Kicks
20 Freddie Mercuries
10 Burpess
Finished up with some Broga while the muscles were warm
Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting
Closed in Prayer: