BLIMPS cut short

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4 PAX at TBD. One notable fartsack from Kosher and one tardy but glad to see Stubs back out.

Warm up down at shelter
Good mornings
SSH
Daisy pickers
Imperial squat walkers
Michael Phelps

Hindenburg BLIMPS
Laps around track at soccer fields stopping at 4 corners for exercises
Burpees x10 each corner
Lunges x20 each
Imperial walkers x30 each
Merkins x40 each
Due to time we went to the parking lot to finish up.
Plank jacks x50 each (2 sets)
Squats x60 each (2 sets)

Mary
Boat canoes x10

Praises for Stubs return. Great push today. YHC’s fault on distance between exercises which caused us to come up short. Maybe we can repeat it sometime soon.

BS Out!

Trotting the Boulder Bases

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Diamond Rio at Possum Trot

FNGs: None

Warm Up: Good mornings, Side Straddle Hops, Windmills, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps

The Workout: 4 HIM moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 overheads, 10 triceps, 10 squats, and 10 curls for the girls. Rifle carried our rocks to 2nd base and dropped them before doing non-rock exercises at each base (20 plank jacks at 2nd base, add 15 Merkins at 3rd base, add 10 side straddle hops at “home plate,” and add 5 burpees at 1st base) before returning to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to home plate. We changed up the non-rock exercises throughout, but kept the same structure of 20 reps, +15 reps, +10 reps, +5 burpees. At Home Plate, Diamond Rio’s 90’s hit song Nowhere Bound was played on repeat the entire workout because…why not?

Mary: shoulder stretches, downward dog, and some cobra for a quick wrap up

Announcements: South Wake picnic July 30th

T-Claps (Recognition): T-Claps for @Dangle, the pride of Wilson, NC, joining us in the gloom at F3 South Wake and cleaning up the Quay Walmart in the daylight!

Prayer: Unspoken prayers lifted up

Wiffleballs in the Nest

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FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:

6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.

Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Oldie but Goodie

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6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.

Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers

Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.

11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.

Indian run back to base

3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s

Great to see so old faces at this AO. Good push today fellas.

BS Out!

All Aboard the Warbucks Express

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FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

Mutiny at Red October 6/27/22

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5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)

Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)

The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations

  1. Dip Station
  2. Fire Hose Squats
  3. Ab Wheel
  4. Sandbag clean and press
  5. Kettle Bell Swings
  6. Weight Plate’s straight arm raises

 

Mary: 2 min abs (LBCs and Freddie Merceries in cadence)

Announcements: Picnic on July 30th

Closed in Prayer:

Needmore Ruck 6/26

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10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)

The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.

Closed in Prayer: Thanking the men for F3 and for being accountable.

Groundpounder 6/25

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8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q) 

Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)

The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.

We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.

Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th

Closed in Prayer:

Lights out!

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FNGs: none
Warm Up: Frankenstein, good mornings, willy mays haze, imperial walkers, Hill billies
The Workout:

Good 5.5mi route! Traffic lights were out because of an accident, we definitely didn’t do it… promise….

https://onthegomap.com/s/rg9no8n8

Mary: none
Announcements: picnic and BRR registration
T-Claps (Recognition): Martini back from being sick
Prayer: 16 bits daughter, Finkle traveling

Slow and Sweaty Wins the Race

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FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter