FNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.
Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out
Warm and Moist
/in AO Post, Thunder /QIC: DustyPAX: Cancun, Dusty, Forceps, John Deere, Kabota
The tennis courts were nice and warm even after the rain poured before our workout.
Warm Up: Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:
Playground:
5 sets, 25% of the Murph:
5 pull ups
10 merkins
15 squats
Jog to rock pule:
5 sets of five exercises: 8-15 reps
curls
triceps presses
lunges
upright rows
shoulder press
ground pounders
In-between sets: crab walk, jog, lunges to end of parking lot
Jog to pavilion:
Dips
One leg Step ups
Dirkins
Mary: Took turns calling mary exercises
Announcements: none
Prayer: Gratitude and Peace
To the Pain! And then some
/in Sheepdog /QIC: FarvaPAX: Forceps, KITTY LITTR, Shredder
FNGs: N/a
Warm Up: Kicked it off with a follow the leader and line agility work around the parking lot. Circled up for fozzy arm circles, seal claps, fozzy arm reverse, overhead claps, Michael Phelps, good mornings, and daisy pickers.
The Workout: Mosey to the back of the school to see what equipment I had to work with.
Saw a quote on Twitter yesterday from Muhammad Ali: “I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.” This inspired To the Pain where the goal is to get 10 reps of each, only counting after it hurts.
1st round – merkins and Australian rows x3
Jog a lap around the track
2nd round – dips and squats x3
Jog a lap around the track
3rd round – irkens, monkey humpers, derkins, star jumps
Called due to time and we made our way back to the front parking lot
Mary aka Combatives: Using pressure points and knockout points to disable your opponents
Announcements: CSAUPs and runs galore coming up
T-Claps (Recognition): Thanks to Shredder for showing up and making 2+ miles EC enjoyable
Prayer: Covid, Families dealing with the loss of a loved one, the US and it’s leadership, and the situation in Afghanistan. I took us out.
Extra miles at KG
/in Kennys Grave /QIC: FinklePAX: Finkle, Gamecock
FNGs: none
PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.
To Be Determined 08/11/21
/in To Be Determined /QIC: Pigpen-RaleighPAX: Fanny Pack, Florence Flojo, Hardy, HazMat, Pigpen-Raleigh
AO: To Be Determined
Workout Date: 08/11/21
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC
Main Event:
1) Mosey across Stinson for Jacob’s Ladder (burpees) on the path
2) Mosey up stairs for wall set: Balls To The Wall (group 10 counts), People’s Chair (group 10 counts), Australian Mountain Climbers x10 IC
3) Mosey to the tennis courts for Rack Em Stack Em: corner 1: burpees x5, corner 2: merkins x10, corner 3: squats x15, corner 4: American Hammers x20 IC. Proceed through the corners in this order: 0-1, 0-1-2-1-0, 0-1-2-3-2-1-0, 0-1-2-3-4(0)-3-2-1-0.
4) Mosey to the shelter for 10-15-10 bench pyramid: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
Mary:
Probably Dolly, Homer, Rosalita, Heel Tap Freddie Mercurys
COT:
5 PAX
Announcements and Prayers
Naked Moleskin:
T-claps to HAZMAT for pushing this morning!
This was my ninetieth #F3Q21 #2021Challenge Q (ninety-fourth overall). Next Q is Thursday (tomorrow) at Bradford’s Ordinary in Carpex.
-Pigpen
QIC: Pigpen
PAX: HAZMAT, Florence/FloJoe, Hardy, Fanny Pack, Pigpen
Workout Date: 08/11/21
Another Trip Around
/in The Nest /QIC: GamecockPAX: Finkle, Gamecock, KITTY LITTR
FNGs: None
Warm Up: warm-o-rama
The Workout: Ascending Underdogs on the playground swings to 10 reps. In-between reps we took a lap around the parking lot island doing either plank typewriter, fast feet, crab walk, or straight merkins. Last 10 min was lower body yoga for my weary brr legs.
Mary: LBC, dying cockroach, boxcutters, American hammers
Announcements: none
T-Claps (Recognition): HIM
Prayer: strength and focus to overcome our weaknesses
For Eudora
/in Kennys Grave /QIC: GamecockPAX: Duece, Finkle, Fonzie, Gamecock, H1N1, LED
A newly moved Fuquay-Varina resident was on wheel of fortune. Pat asked, what does Fuquay-Varina mean? “I don’t know” . Oh man, let’s take a tour so we don’t make the same mistake.
FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: A tour to Fuquay Springs Mineral Park with exercises and town history scattered song the way. Exercises: Foxhole, Up downs, Quadhilla, Underdogs, Angle grinders, Y-super man lifts.
Mary: none
Announcements: local races upcoming
T-Claps (Recognition): All you local legends
Prayer: BRR training, family sickness, Afghanistan
Why Don’t You Be OCD About Being on Time
/in AO Post, Speed Racer /QIC: SkidmarkPAX: 187, Lipstick, Skidmark
No track work today. I guess guys love track work because only 3 bros showed up. Maybe guys are tired which doesn’t bode well for a potential solid BRR performance.
A challenge was placed to see if this would be harder than Paradise City on Monday. No one showed up for Tiger Blood, we’ll assume they were scared so Tiger Blood wins be default.
FNGs: None
Warm Up: 187 and I had to wait on Lipstick so we did a couple laps in the parking lot. SSH, merkins, and squats. Finally Lipstick was present so off we went.
The Workout:
Mosey over to Crossway climb with stops along the way for merkins and squats.
At the bottom of Crossway Climb – 5 merkins. Indian Run. At the first stop sign 5 merkins. At the top 1 burpee (just like the nipple)
Jail break down to the second street – Chrismill
At Chrismill 5 squats. Indian Run to the next street. 5 squats. Indian Run to top of Crossway Climb 1 burpee.
Jail break to the bottom of Crossway Climb.
Rinse and repeat 4x
Mosey back to the flag with stops for 5 merkins or 5 squats
At the parking lot we did loops. Start with 1 merkin, 1 squat, and 1 burpee. Run a loop. Stack all the way to 5, 5, 5 and then unstack.
Mary: Eh
Announcements: See slack
T-Claps (Recognition):
Prayer: Unspoken
TBD
/in To Be Determined /QIC: WarbucksPAX: Boss Hog, Florence Flojo, Hardy, Hasselhoff, HazMat, Tetanus, Warbucks, Yogurt
FNGs: Nope
Warm Up:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers
The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row
Exercises at other end of lot:
Squat, lunge, single leg dead lift
3 rounds were done and moseyed back to tennis courts.
Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.
Mary:
LBCs, American hammers, and a few others
Announcements: See social media
T-Claps (Recognition):
HaxMat for lots of posting lately.
Prayer:
Unspoken, YHC took us out.
HIMs Improve on Disc Golf Puts
/in Ground Pounder /QIC: ForcepsPAX: Forceps, HazMat, Wiggly
FNGs: None
3 HIMs posted to GP. YHC brought his sprained ankle, music & discs.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, 20x3ct SSH, Sir Fazio Arm Circles (both directions), arm stretches.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct: Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas, Box Cutters,
Mosey to the disc golf putting green
Disc Puts:
Started with a round of 20 LBCs. Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise. 10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps
Mosey Back for COT
Announcements: Derek Davis 5K took place this morning;
Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues. Prayers for those suffering with COVID and our military and those struggling with illness or addiction.
Rack em Stack em, Rock em Sock em
/in Sheepdog /QIC: FarvaPAX: KITTY LITTR
FNGs:N/a
Warm Up: line agility work around the parking lot several times, then circled up for a variety of warmup exercises.
The Workout:
Rack em Stack em: Mosey between all stations and perform the exercise for the assigned number of reps.
Start: no exercise just starting location, Corner 1: 5 merkins, Corner 2: 10 monkey humpers in cadence, Corner 3: 15 plank shoulder taps in cadence, corner 4: 20 star jumps.
Begin in the following pyramid style: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Rock em Sock em was rinse and repeat Sheepdog style: Start: 1 front kick, Corner 1: 5 rounds of front kick, jab, cross, Corner 2: 10 rounds of front kick, jab, cross, lead hook, rear uppercut, Corner 3: 15 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, cross, Corner 4: 20 rounds of front kick, jab, cross, lead hook, rear uppercut, lead uppercut, two hand neck/head grab into rear knee strike.
Begin in the same pyramid style and switching stance on the return trip series: start, 1, start 1, 2, 1, start 1, 2, 3, 2, 1, start, 1, 2, 3, 4, 3, 2, 1 start
Mary: Embrace the suck as we were running out of time
Announcements: BRR and several CSAUPs coming up
T-Claps (Recognition):
Prayer:I took us out