When Cooper brings apple turnovers to Kenny’s Grave

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FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s.   Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:

Started off with 5 sets of Coopers around the main parking lot.  These little devils are simple in theory but give you a good full body workout.  We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees.  Then next round same thing decreasing by one each time.  We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot.  These are bear crawls for three parking spots, then crab walks for three spots all the way down.  Last we typewritered our way back with fast feet.  Did another round with bear crawls and crab walks followed by a lunge walk.  Once our break was over we went right back into 2 more rounds of Coopers.
Mary:  ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.

Worm Porn in the woods

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YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!

Rock pump’in but no jump’in

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Pax: @Martini, @Gamecock, @Finkle

FNGs: none
Warm Up: Sir Fazio Arm Circles F/B IC, Michael Phelps, SSH x20 IC (poor attempt on my part with a boot on), Hillbillies x10 IC, Imperial Walkers x10 IC, Walkouts x5 OYO.
The Workout:

Event 1: Rock work 4 sets of 10

  •  Colt 45’s
  • Rock Merkins (10 each side, very nasty by the 4th set)
  • Skull Crushers
  • Bus Drivers
  • Rut Rows

Event 2: Deck of Death

  • Spades = Squats
  • Clubs = Shoulder Taps
  • Hearts = Crab Cakes
  • Diamonds = Dips
  • Jokers = all 4 suits x10

Mary: We ended up playing cards instead…
Announcements: Brute and Odyssey CSAUPs, Holly Fest, Fuquay downtown event on Sat.
T-Claps (Recognition): EC- Gamecock and Martini
Prayer: Southern Wake Academy lost a student yesterday and students and staff need prayer (@Finkle’s M is a school counselor there).  @Martini and issues at work.  @Gamecock’s M is going to be doing a certification course in a couple weeks.

Solo APs at KG

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FNGs: None
Warm Up:
quick mosey around lot, SSH, good mornings, Frankenstein kicks, sir Fazio arm circles

The Workout:
Mosey to bleachers by baseball field. Adrian Peterson (crawl bear) up the bleachers and bear crawl back down.
Mosey around infield of baseball field and do 20 squats. repeated for 5 rounds.

Mosey to Playground for:
10 Turkish getup pullups then 10 step ups each leg under picnic shelter. x2 rounds
10 knee tuck windshield wipers (hanging) then 20 derkins x2 rounds

Mary:
Sally up: plank hold up/down
LSF, American hammers

Announcements: None

T-Claps (Recognition): YHC for beating the fartsack and running through the workout solo as expected with BRR coming up.

Prayer:
Unspoken

Extra miles at KG

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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.

For Eudora

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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

Soup for 2 at Kenny’s Grave

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FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Sir Fazio Arms, Michael Phelps, Imperial Walkers, Good mornings, Daisy Pickers
The Workout: Grabbed some rocks and did 4 sets of 10 of overhead presses, curlz for the girlz, trys for the guys, rut rows, rock merkins.  Next went to the pavilion and did some step ups both legs, dips, irkens, and dirkens.
Mary: ABCs, LBCs, American hammers.
Announcements: none
T-Claps (Recognition): EC – Finkle and Gamecock
Prayer: can’t remember

Poles at Kenny’s Grave

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FNGs: @Kimura

PAX: @Gamecock, @Finkle, @Slots
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies,
The Workout: On the large softball field we did an exercise at each pole and stacked the exercises from the previous poles.  We moved from pole to pole by bear crawl, lunge walk, or sprint.  It was amazing just how far apart those stupid poles were.  Especially with the bear crawls!
Mary: ABCs, Outlaws, LBCs, E2Ks
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember

Solo for Pole-to-Pole at KG

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FNGs: None.  No other PAX but YHC.
Warm Up:  Took a jog around the track before heading out to run pole-to-pole per pre-blast anticipating any stragglers.  good mornings, static leg stretches and then off…
The Workout:  Began running, some karaoke L/R and incorporated the following 10c exercises when I passed a pole or sign:  lunges, butt-kickers, high knees, merkins, ssh, sir Fazios, seal claps, overhead claps, monkey humpers, hillbillies, imperial walkers….ran to W. Academy and on the way back, decided to run through Fleming Loop.  Headed back to KG.  Stopped at the basketball courts for some suicides, Bear crawl and reverse lunges.  One more lap where it all began and a little bit of additional running in the parking lot getting to four miles.
Mary:  Light stretching
Announcements:  Check Slack/FB…help Pikachu move on Saturday
T-Claps (Recognition):  4th Q this week, 5th post.
Prayer: Hoping this body will allow me to continue moving, getting 1% better every day. UNSPOKEN.
Honored to lead.  -Dauber

Double 21’s

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FNGs: none

PAX: @gamecock, @Abacus, @Warbucks, @Finkle
Warm Up: Started off with Good Mornings and Daisy Pickers, transitioned to Hillbillies and Imperial Walkers, next quad stretches and bending over to touch toes, moved into downward dog to runners pose.
The Workout: Double 21’s.  We did regular 21s but then stacked two exercises so it took a really long time.  Started off with people’s chair with seal claps (20) and airpress (20) then moved over to step ups at the park benches both legs counting as one set.  We moved through this until we got to 11 people’s chair with arm workouts and 11 step ups and switched to 10 sumo squats both sides counting as one set and (11) dips and finished working our way through the set.  I shared with the group that those sumo squats were probably gonna hurt tomorrow and they were giving me that special feeling…
Mary: ABC’s, then sets of 20 in cadence with LBC’s, Reverse LBC’s, and Homer to Marge
Announcements: Q Swap with Carpex next week.
T-Claps (Recognition): EC – @Finkle, @Warbucks, @Gamecock
Prayer: @Finkle – son flying back from Texas