Tabata @ Disney

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2 for full body Tabata @ the happiest place on earth.

Thanks for joining Gizmo !

Running for the Hills

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2 HIM hit the hills this morning at Disney. @BlueCrush and YHC didn’t run into Lindsey Graham but we did experience a classic Disney @Gator :crocodile: attack. 

Started with some warmorama:Good morningsWindmillsSerfasio arm circlesSeal claps

Thing 1: Mosey to location 1Calf raises Carolina dry socks

Thing 2: THE HILLMosey to the hill then sprints up the the hill and mosey back down.Recovery LBCs and Homer to Marge

Thing 3: 5s in the Abyss Merkins and Air squats

Back to the flag and Mary:Heels to Heaven Reverse Mountain ClimbersCalf Raises Lindsay Lohan

MIAGD (edited) 

Your going the wrong way

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, chinooks, seal claps, overhead clap, 5 penalty burpees, prisoner squats

The Workout:

Moseyed to the Abyss in the wrong direction until the PAX asked me where I was going.

7s on the stairs with star jumps and merkins. One bonus bear crawl back up the stairs to retrieve my broken camp light

Moseyed back to the parking lot for cocaine bear crawls and lunges.

Mary: 20 count of LBC, superman,pickle pounder, wwi, wwii, side plank(l/r), homer to marge

Announcements: abe is collecting donations to HSFC

T-Claps (Recognition):

Prayer:Dumbo’s son and Nemo’s daughter

Magic-8-Ball-Featured

Our Own Magic 8 Ball

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5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!

AO 4 of 25  in the Q’em All Challenge!

 

Disney 3/5/26 “MICKEY”

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Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings. 

The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and  Space Mountain before we took the long trip back to the start. 

MICKEY was with us the entire way and showed why he is still the OG. 

M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds) 

I- Imperial Walkers  – 20 single counts with a run to the end of the parking lot and back (3 rounds) 

C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land 

K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds) 

E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog. 

Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line. 

There is a reason this is the happiest place in South Wake 

Mary: None (no Time) 

Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck. 

Closed in Prayer

Booze Cruise Blues

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FNGs:

None

Warm Up:

Started with a hesitant Mission Statement and 3 Confidence building burpees

Nailed the Core Principles

Mosey, GM, WMH, Daisy Pickers, SFAC, SSH

The Workout:

1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey

Mary:

No Time

Announcements:

Hope Closet is looking for volunteer potential candidates for volunteer opportunities.

T-Claps (Recognition):

None

Prayer:

@Fram’s father is recovering from hip surgery

Mustang Mosey

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Warm Up: SSH, GM, Frankenstein’s,

The Workout: Moseyed to hills, Did 6’s, Merkins at bottom, Jump squats at top, with reverse run up hill as travel mode. To Mustang alley we went and at each red mustang a squat incrementing as we encountered them (up to 18) and 5 SSH at the black mustangs. Moseyed back to starting point.  Using agility ladder did several versions of foot work and shoulder work. 10-12 versions with 2 rounds each. 

Mary: Hello Dollys, LBC, reverse LBC, leg raises, Homer to Marge, Heel taps, Pickle pounders and plank circle passing BBall around the circle.

Announcements: Q challenge

Prayer: Pax health.

A Rope, Murder, and Tachycardia

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FNGs: None

Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.

The Workout:

  • After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
  • For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
    • Rope + Off-set Merkins (on the Cindy)
    • Rope + Curls fu du Gurls (with Cindy)
    • Rope + Calf Raises (on the Cindy)
    • Rope + Mountain Climbers IC (next to Cindy)

Mary: Stretching

Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)

Prayer: None named but prayed for the day and the PAX in general.

Six PAX Worked our LEGZ and Got Stronger Together

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Better Late Than Never – Backblast Disney January 8, 2026

Warm Up: Step ups rotating with wall sits until it burned.

The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.

Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout. 

Prayer: Gratitude and Trust

Climbing Everest

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FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stack’em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stack’em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow site 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of discipline