18 STRONG at The TRAIN!!

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FNG: Nope

Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC

Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.

Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.

Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.

Then we got out of the stifling parking garage and went to the top floor.  Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu

Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.

Fellowshipped run to parking lot.

Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day

Announcements: See Slack

T-Claps: All who EC’ed, to many to name.

Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.

 

Honor to Lead Gents!!

Baker’s Dozen at NeedMore Ruck!

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FNGs:  TWO FNGs compliments of M4L!  Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up:  After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout:  Played the back nine this morning starting off on 9 and 8.  Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree.  I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX.  Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother!  Just a beautiful morning with great fellowship.
Mary:  OYO
Announcements:  See Slack/FB. Get out to HS Food Cupboard on Th.  Ultimate frisbee on Mon at Ting.
T-Claps (Recognition):  All the PAX getting it done in the month of May – great numbers.  Keep raising each other up!  Also Cancun for bringing his adorable 2.0 baby boy out.  Loved hearing his cooing during the trek!
Prayer:  Sprinkler led us out – thank you sir!  Honored to lead! -Dauber

 

Gashers at Paradise City

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EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.

We stopped at each corner of the field for the following.

Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees

Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees

Corner 3:
Imperial Marches
Hill Billies
5 Burpees

Corner 4:
Good Mornings
5 Burpees
Frankenstiens

We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.

The Workout:

Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.

We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees

After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.

Mary:

Homer to Marge
LBCs
Pickle Pounders

Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer:

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Brand New AO > Tequila Sunrise (F U-Turn)

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We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Dads and 2.0s Back in Action

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Read more

The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Sheepdog – TKD Conditioning.

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4 HIM brought it this morning while working through some high intensity TKD Olympic training drills.

All 4 Hit the road for extra credit. Norm busted in with an 8:00 minute mile (before he knew what was on the menu.

Warm Up:

Light warm up lap

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Frankenstein

Good Mornings

Willie Mays Hayes

The Workout:

Pax started with a couple of light drills designed to loosen the hips with modified suicides. 1st round; knew raises down and then run back (each line). 2nd round; Front high lifts down to each line and run back. 3rd round; front kicks down to each line and run back.

Then Pax hit the curb and Traveled around the island

Next, we picked an intersection of two parking lot lines. Pick a + parking lot line. TKD stance jacks, with switching sides.

Curb travel, reverse.

Switch side, front kick drills.

4 corners, from kick drill.  Basically Pax fires a front kick, turns 90 deg. and kicks, 90, kick, etc, to each direction in rapid succession. 

Mary:

1 min. of LBCs.

Announcements:

May challenge. 3rd F opportunities, etc.

Prayer: Families, country, Mayor Sears health.

Emeril’s Rest Day

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While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.

FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:

On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5

TABATA 45 sec on; 15 sec off 

Switch exercise at halfway (23 sec) mark

ROUND ONE : 4X4 MINUTES

KB CURLS/TRICEPS

HALOS/FIGURE EIGHTS

SHOULDER PRESS R/L

SWING HIGH PULL R/L

REPEAT

On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5

ROUND TWO: 4X4 MINUTES

WONDER BRA/GOBLET SQUAT

RENIGADE ROW R/L

KB SWING/SNATCH ALTERNATE

MERKIN ON THE BELL R/L

REPEAT

Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person.  16-bit’s ankle is healing well.

Tiger Blood/Travis Manion WOD 4/29

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13 men took on Tiger Blood for the 2021 Travis Manion Foundation Workout of the Day (Wod) 

Warm Up: Mosey down to the track

The Workout: 29 squats with your weight implement of choice, run 400 meters, repeat 7 times

Mary: Quick message about TMF and the importance of carrying on the ethos of “If Not Me, Then Who”

Announcements: May Challenge in a few days

T-Claps (Recognition): FRAM for max effort during the workout.

 

Closed in Prayer: