FNGs: none
Warm Up: side straddle hops and good mornings while the stragglers assembled.
The Workout: standard route in reverse. Optional 4mi route as desired
Announcements: Q school tomorrow at Womble at 14:00
Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.
FNGs: none
Warm Up: Side shuttle hop, Cherry Pickers
The Workout: 5 mile standard route through Fuquay
Mary: none
Announcements: Non-F3 Ultimate at Flaming Loop Sunday. Deuce and M are awaiting the birth of his 2.0
T-Claps (Recognition):
Prayer: injured and sick PAX, Deuce and his M
FNGs: N/A
Warm Up:
Good mornings, Hillbillies & Imperial walkers | Side straddle hop | Mtn climbers (x15)
Workout:
3 rounds – Erkins, Derkins & Dips (x10)
3 rounds – Took it to the stairs – air squats @ the bottom | merkins @ the top (x10)
Coupon‘s:
pendulum swings | Skull crushers | coupon press | coupon sit-ups | coupon jump overs | coupon lunges | coupon jacks (x10)
Mary:
Pickle pounders | Freddy mercuries | Low slow flutter | Homer to Marge (x20)
FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…
Scores resulted in burpees, LBCs, star jumps…
Some very nice plays on the pitch! Well done.
Mary: static stretches OYO
Announcements:
PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:
Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.
Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.
Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight
Change of Command: Nantan – Thank you Pikachu! Welcome Breach!
Q-School next Sunday at 1400. See Banana Seat.
T-Claps (Recognition): All the PAX who came out this AM
Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber
FNGs: N/A
Warm Up:
hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)
mosey around the soccer fields to the parking lot where the 🪨 pit is.
The Workout:
2 smaller 🪨’s
Plank Row | 🪨 Jacks | Walking lunges (x15)
1 medium 🪨
💀 crushers | Goblet squats | Ground pounders (x15)
Took it to the benches
erkins | derkins | dips | Decline ⛰️climbers | Wall sits
Mary:
homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders
Prayer:
Hennit Family’s
Pabols sister
FNGs: Everyone was friendly, none of them were new…
Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers
Workout:
Possum Trot was cold but 4 HIM came out for the final beat down for 2022. We got it done and beat the sack.
Warm up across street at ample
Smurf jacks
Mtn climbers
Plank jacks
Travolta merkins
Squat pulses up on 4
Indian run to FVHS circle
Bear crawl around
Morning wood x10
Frog hop around (modified at halfway)
Monkey humpers x20
Lieutenant Dan around (mod at half)
Plank up/downs x30 IC
Bench used to box jump squat at top with burpees at bottom x10
Partner up
Wheelbarrow with +1 dirkins at each parking space. 8 spaces total
Indian run back to flag
Mary in world’s greatest parking lot
LBC’s
Reverse LBC twists
Protractor
Honor to lead fellas.
BS out!
FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.
Warm Up:
SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC
Mosey to THAT hill.
The Workout:
7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down
Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.
Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.
Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.
Mosey behind HT and back to the flag for Mary.
Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.
Announcements:
Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!
T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.
Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.
YHC took us out. Honor to lead!
I showed up to the parking lot ready to work off the 3 Christmas meals I tore up just hours before. U.T.I. was on his EC and Jellybeans showed up shortly after I did. It was a cold one – temp was 18 degrees. My beard froze up a few times 🥶
FNGs: N/A
Warm Up:
✴️ Good mornings x10
✴️ Empieral Walkers x15
✴️ Hill billies x15
✴️ Sir Fazio Arm Circles x10
✴️ ⛰️ climbers x15
The Workout:
✴️ 50 merkin
✴️ 100 LBC’s
✴️ 150 Lunges
Grabbed some 🪨’s:
✴️ Rock Jacks x15
✴️ Curls for the girls x15
✴️ Squats x15
Mary:
So much fun we🏃 out of time
Date of Q: 12/19/22
FNGs: None
Warm Up: slide straddle hops, good mornings, willie mays hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps
The Workout: 3 Rounds of Tabata all to the soulful Christmas melodies of Mariah Carey, Josh Turner, Hanson, and more. Each round consisted of 14 sets of 30 seconds ON and 10 seconds Rest. we switched between 2 different exercises to make 7 sets each.
1st Round: balls to the wall and people’s chair
2nd Round: clean/squat/press with rocks and dips
3rd Round: curls for the girls and bear crawl circles
Mary:low slow flutter, box cutters, LBCs, Homer to Marge
Announcements:None
T-Claps (Recognition):None
Prayer: Praise to Fonzi being 1 year out from Achilles injury and seeing improvement. Praise to Pumps getting back out there after back injury. Prayers for families coming together at Christmas time. Thankfulness for Him who is the reason for the season.