Candy Land

/in /QIC:

FNGs:Grant ( Apache)
Warm Up:SSH,seal claps, overhead claps, Fazio  circles, good mornings, arm stretches
The Workout: took a little stroll up behind school and ended up in candy land.  A colorful board game painted on the pavement and a colorful wheel to spin.
initially each color was worth 1-5 reps of exercise.after the 1st 1 count, the reps were bumped up to 5-25 by 5s. Exercises consist of plank jacks,running man, merkins, shoulder taps and finally 15 burpees.

moved over to some half buried tires and did 11’s of merkins bridging across tires and derkins. After first few sets this was audibles to 7’s.  We then did box jump down to merkins 15 count.
Moseyed back to rock pile. Each pax grabbed small to medium rocks and did the following

2 sets of each

21’s curls for girls and then a hold at half way, 21’s triceps curls and hold at half way, 21’s flys and hold half way for 20seconds.

15,10, 5 reps of Freddie mercurys while passing rock through legs and performing crunch each handoff, and holly dollys with a 6-inch hold at the end.

finished with 20 ground pounders.  Rocks were placed back in pile and mosey to starting point. Did 20 shoulder taps, 10 ic Peter Parker’s

Mary:was incorporated throughout work out.
Announcements:mulching Saturday’s at bass lake. Rick to mamas house Sunday at 6 starting from needmore park.
T-Claps (Recognition):
Prayer:Nabs family traveling to see mother at home.  My uncles health and his surgery complications. He is in critical condition.  Thanks guys.

No Slushies at Ground Pounder on 7-11

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FNGs: Welcome Duece

6 HIMs and 1 FNG showed up to GP this morning.  It was a hot and we got shweaty. Stout from Davidson, NC was downrange and decided to join us in the gloom.  DOA was LOA (Late on Arrival) 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10 Burpies, 10 Willy Mays Haze, 10 3 ct Windmills, 20 SSH, 15 ct arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select medium rocks and we headed for the shade.  Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course)

  • 2 set of 10 x 3 ct Rock Spanks (1 without consent; 1 with)
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 20  1 Arm Merkins (10 each side)

Mosey to the Wall of Pain

  • 3 sets of 70 ct Wall Sits
  • 2 set of 10 x 3ct  BTW Australian Ass Smacker

Mosey back for Mary

  • 20 ct Pigeon pose
  • 20 LBCs
  • 10x3ct Plank Jacks
  • 10x3ct Mountain Climbers
  • 30 ct Chill Cut Planks
  • 10 WWIIs
  • 20 American Love Haters  (10 for each handle)

T-Claps for LED getting the FNG out this morning

Announcements:  Mulch day at Bass Lake starts up again this weekend.

Prayer Requests:  Prayers for DOA’ Father in Law Wes undergoing chemotherapy treatment.  For our country’s local and federal leadership and for all those suffering physically or financially.

American Pie’s Don Mclean brought the tears but YHC brought the pain

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FNGs: None

6 HIMs showed up to GP this morning to help me celebrate my 3 year F3 anniversary.  Mumble chatter did not disappoint. It was a hot and humid day as you might expect and YHC brought the American tunes and started it off with Living in America by James Brown.  I didn’t realize I downloaded the entire Don Mclean albumn instead of just American Pie so the music took on a somber tone during rock work which made Gump teary eyed and a bit sad :(.   YHC rectified the situation (eventually) and Tom Petty picked us up with American Girl.  The biggest however hits were clearly Party in the USA by Miley Cyrus and Born in the USA by Bruce Springsteen.  

WarmUp:

10 American Good Mornings, 10 American Pie Pickers,  10 American Emperial Walkers, 10 American Hillbilly Squats, 10 American Willy Mays Haze, 10 3 ct American Windmills, 20 American SSH, 15 ct American arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select rocks and Gump missed the memo on medium to large size and picked out a one hander (well for some of us it was a one hander (ie Farva with his Shrek hands). Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

American Curls for the Girls, American Overhead Tricep Press, American Wonder Bras, American Ground Pounders (of course), American Trunk Twists, American Bus Drivers, and American Rutrows

  • 10 x 3 ct American Hammers
  • 2 set of 10 x 3 ct American Rock Spanks (1 without consent; 1 with) Lots of mumble chatter during this exercise about rocks size (something about petite vs bootylictious).
  • 10 x 3ct American Windshield wipers
  • 20  American LBC’s
  • 20  1 Arm American Merkins (10 each side)
  • 10  American WWIIs
  • 20 American Love Haters  (10 for each handle)

Mosey to the Wall of Pain

  • 3 sets of 60ct Wall Sits
  • 1 set of 10 x 3ct American BTW Ass Smackers
  • 2 sets of 10 x 3 ct American BTWs (Ass Smackers optional) only caveat is you can only smack your own ass so no funny business.

Mosey back for Mary

  • 20 ct Amercian Pigeon pose
  • 20 ct American Calf stretches

T-Claps for Tetanus for his first 5 pack;  Fanny Pack for completing not only a 5 pack last week but a 5 pack with ECs every time.

Announcements:  Mulch day at Bass Lake starts up again next weekend.  New AO starting on Monday at 5:30 apparently.

Prayer Requests:  Praise for Quiver’s daughter taking the initiative to be grateful for horse lessons and ask to get up early all week to start walking.   Prayers for  Fanny Pack’s family traveling for the next 10 days across country to Joplin.  For our country’s local and federal leadership and for all those suffering physically or financially. For our military, firefighters and police.

Were You Guys Holding it for Me?

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Four PAX converged at Ground Pounder to see what YHC was cooking up. Pre-Blast offered up a nice cool down for those who where doubling down from U-Turn. Arrived a little early to find Fanny Pack and Pikachu in the Jones lot. Planted the flag and continued with some mumblechatter before seeing DOA emerge from the woods. About 2 minutes before lift off, Boy George pulled into the lot. He asked if I was Q and then indicated he was getting some miles. Wasn’t sure how to take that, but was clear he was running to get some extra mileage and was gonna skip whatever YHC had planned with rocks this morning.

Ground Pounder is typically a low- no running workout, but Fanny had skipped U-Turn this morning, Pikachu was fresh off of U-Turn, and DOA came running from the woods already, so we took off from the lot to the buses in front of the school. Took a little side detour through the grass up the hill. Pikachu complained a bit about his white shoes and the wet grass, but it lightened once we circled up for the following:

Warm Up: SSH X20, Imperial Walkers X10, Hillbillies X10, Fazios X10 F\B, Seal Claps X10, Overhead claps X10, Chinooks X10, Prisoner Squats X10. Finished those up and took the long way back (for Pikachu and his shoes) to the lot via Holly Springs Road and Right onto School Days Ln.

The Workout:

Instructed everyone to grab a rock. It would be their rock, no switching, and one that would be good for curling and extending. Before we started with curls and extensions, had PAX put the rocks down to perform some uneven Merkins on rock

Merkins-Right hand on Rock X10

Merkins-Left hand on the Rock X10

Curls X10-3 sets- Bottom to Middle, Top to Middle, Bottom to Top

Tricep Extensions X 20

Place Rocks down out of the drive path and a quick mosey behind the bathrooms for some B2W’s- with each PAX giving a 10 count in varying cadence. Felt like a minute, may have been longer with Pikachu’s Mississippi count. Recover with some Peoples Chair with Overhead Claps in cadence X10.

Back to B2W’s for one more set with YHC giving a 20 sec Cadence Count. Recover with more Overhead Peoples Chair X10 IC

Back the the Rocks

For those who haven’t been to Wescott BlackOps yet, we’ve seen a lot of great Q’s coming out of there since the beginning. Pablo gave an outstanding routine this past Friday with cinder blocks, so I figured I’d pay homage to a guy who knows how to deliver a quality beat down, while giving PAX a taste of what goes down in Wescott during these Friday AO’s.

Progressive Exercises (Rock included) with a 40 yard dash back and forth in between.

Set 1- Rut Rohs X10

Set 2- Rut Rohs X10, Overhead presses X10

Set 3- Rut Rohs X10, Overhead presses X10, Squats X10

Set 4- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10 (with feet on Rocks)

Set 5- Rut Rohs X10, Overhead presses X10, Squats X10, Derkins X10, Chest Presses X10

In between Sets 1 and 2, lots of mini vans came rolling through, some with passengers others with solo drivers. With PAX on both sides of driveway, YHC called for some overhead holds as the cars rolled in, not to interrupt traffic flow but also not to stop the burn we had going. One nice lady even rolled down her window to ask if we were holding it just for her. Later discovered that there is an all female workout (non-FIA) that appears to be starting at 7:45 on Saturdays. Maybe we’ll see Cupid out at GroundPounder more often.

Dropped off the rocks back to the pile and did a nice cool down behind the bathroom shelter again. Same format as the last one.

Next had PAX find some nice handheld rocks for our next set of exercises. One rock for each hand similar in size.

Jack Webb Crawls in 1:3 ratio. Merkins\Air Presses (with Rock) with a bear crawl of about 5 steps in between with the rocks still in hand.

Got all the way to 5 Merkins and 15 Air Pressses. Shoulders sufficiently scorched, we returned the rocks and circled up for Mary.

Mary: PopCorn Mary of Box Cutters, Freddy Mercurys, Crab Cakes, Pickle Pounders X10

Announcements: Rune- log your miles, July 4th convergence next week- check slack, Mulch- sign up
T-Claps (Recognition): Double Down by Pikachu, Fanny Pack spreading mulch after Ground Pounder, DOA painting his deck Ground Pounder. Need to see the paint job as YHC is guessing there may be a few uneven strokes after this workout. Fortunately, he was not painting a ceiling.

Prayer: DOA’s stepdad, those battling health issues, Skidmark and the new addition to his family. Those seeking employment or have been impacted by the pandemic.

YHC took us out!

Abs are made in the kitchen

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Abs are made in the kitchen, but we tried the traditional route of exercise.  This workout was brought to your courtesy of Led Zeppelin.

FNG: None ;(

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH

Workout:

Mosey to the Wall of Pain

  • 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)

Rock work:

Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating.  Rotate rocks between exercises.

  • 3 sets 10x3ct – Curls for the Girls
  • 3 sets of 10x3ct – Overhead Tricep Press
  • 3 set of 10x3ct – Ground Pounders
  • 3 sets of 10×3 ct – Rutrows
  • 3 sets of 10x3ct – Bus Drivers
  • 3 sets of 10x3ct – Wonder Bras
  • 5 sets of 10x3ct – Standard Bench Press
  • 1 set 10x3ct  – Windshield Wipers
  • 1 set 10x3ct – Bicycle Kicks
  • 1 set  10x3ct – Scissor Kicks
  • 1 set 10x3ct – Box Cutters
  • 20 – Rockies
  • 20 – Hate Handles (10 each side)
  • 10×3 ct – Rock Spanks
  • 10x3ct Mountain Climbers
  • 10x3ct Plank Jacks
  • 20 Merkins (1 hand on rock, 1 hand on ground)

Return Rocks and mosey back for Mary

  • 30 ct Straight leg stretches
  • 20 ct Runner stretches
  • 30 ct Pigeon Pose

T-Claps: Redenbaucher put in 10 miles before the workout.

Announcements:  F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,

Prayer Requests:  Prayers for  our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.

This AO brought to you by ACDC

/in /QIC:
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NGs: None

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 3 ct Seal Claps, 20 Emperial Walkers, 20 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills, 10 ct Pigeon Pose,

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select two rocks, one large and one small. Rotate rocks based on exercise. Dealers choice except GPs done with the mother load.

2 sets to Thunderstruck:

Curls for the Girls (to build the guns) and squat every thunder (to build our thunder thighs). YHC called an audible half way through to switch to Overhead Tricep Press or Wonder Bras

  • 2 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

PAX mosey to parking lot with largest rocks in the park.

  • 4 sets of 10’s – Standard Bench Press
  • 10 x 3ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct Bicycle Kicks

Mosey to the Wall of Pain

  • 3 sets of 50ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10ct BTW with a bit of a twist – Alternate single arms butt slaps

Return Rocks and mosey back for Mary

  • 10 x 3 ct Plank Hold
  • 10 x 3 ct Single arm Plank Holds
  • 10 x 3 ct Chill Cut Plank
  • 10 x 3 ct Chill Cut Planks alternating legs every 5 ct

T-Claps for Fanny Pack doubling down today

Announcements:  Funeral session for Pablo’s Mom today at 10AM.

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter,  prayers for Martini’s and Oboe’s family, prayers for Quiver’s a daughter.   For our country’s leadership and for all those suffering physically or financially from the COVID crisis and looting and damage to their stores.

 

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Boulders, Breakfasts, and Banana Seats

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After running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.

EC: Nemo and Coal Ash

FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.

Rock Time

Descending ladders of rock exercise combos. Counts were 20,15,10.  Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows.  Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!

Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.

To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.

Ground Pounder Reopened for Business

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FNGs: None

6 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills,

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows

PAX who chose puny rocks swapped out to small boulders

  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters

Mosey to the Wall of Pain

  • 2 sets of 60ct Wall Sits (Prisoner and Al Gore style)
  • 1 set of 30 count BTW and 1 set of 30 ct Ascending Testicles

Return Rocks and mosey back for Mary

Cards of Pain

  • 2 sets 10 x 3ct Plank Jacks
  • 2 sets of 10 x 3 ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rockies
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10  x 3 ct Lunges
  • 2 sets of 10 Merkins
  • 2 set of 10 Burpees (courtesy of Pikachu who chose Jokers)

T-Claps for Dumbo running his first half marathon and for all those who joined him in support. T Claps for Fanny Pack for doubling down posting U-Turn prior to posting GP

Announcements:  AOs now open for business keeping rules of 6 ft spacing and circle of COT in place.  Run the Quay cancelled (virtual run available),

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter recovering from a bout with stomach bug, prayers for Flojo’s wife recovering from a fall.  For our country’s leadership and for all those suffering physically or financially from the COVID crisis.

 

Community Q & 3rd Cousin’s 18lb Suck Tubes

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With pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.

As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.

7:30am hit and we were off with Dauber’s warm-up.

Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.

Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).

Round 2- More of the same except decreasing reps to 15

Round 3- More of the same except decreasing reps to 10

3rd Cousin then passed the Q off to YHC, leaving about 17 minutes.  YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.

Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews  based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.

Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..

Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.

Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!

Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.

Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.