Careful not to sit on the metal balls (unless you’re into that)

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FNGs: None 

10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Windmills, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.

3 sets of 10x3ct:  Rock Press and 1 set of Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket before you can retrieve discs.

Mosey to the Step up Wall (Careful of the metal balls):

3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks

Mary: Each PAX calls an 10 ct exercise:  Hillbillies, Low Slow Flutter, SSH, LBCs,  American Hammers, Burpies

Prayer Requests:  Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.

Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.

T-Claps (Recognition):  75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)

Disney Ultimate Drills and Thrills

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Any Disc Will Do

FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!

The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.

Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.

The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.

Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.

Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!

Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.

Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.

Kicking Off the Holiday Season

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FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:

Twelve Days of Christmas

1 – Burpee

2 – Ground pounders

3 – 30 second plank

4 – Squats with coupon

5 – Merkins

6 – Hip swings

7 – Low slow flutter in cadence

8 – Ruh Rows

9 – LBCs in cadence

10 – Curls for the girls

11 – Squats

12 – SSH in cadence

Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer: Travel mercies for several brothers that are traveling

That last burpee completes me

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FNGs: Nope
Warm Up:
SSH, daisy pickers, arm circles, mtn climbers, merkins
The Workout:
We took 3 laps around the park, stopping for burpees at the half way point between corners (increase to 6 then back to 1) and 3 sets of 10 exercises at each corner.
1st half exercises: rotated between 1)shoulder taps, monkey humpers, LBCs and 2)merkins, squats, LSF
2nd half exercises: rotated between 1)dips, mtn climbers, american hammers and 2)carolina dry docks, lunges, freddy mercury
1.5 miles were covered, 42 burpees and 360 exercise reps were completed.
Mary:
Various stretches
Announcements: See Slack, BRR Sign-up on 12/6. #fuquaymafia
T-Claps (Recognition):
Prayer: Gamecock upcoming travel

Consent means you slap it harder

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FNGs: None 

3 HIMs posted to GP on a chilly but clear bright morning.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH.   Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough- Raid missed the memo). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Squats.

3 sets of 10x3ct:  Rock Press and Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Heal Taps, LBCs, Dying Cockroach,

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins,  .

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax toss 2 discs at basket. Make at least one and you can walk to the basket to retrieve discs, but miss both and you have to Bear Crawl to the basket before you can retrieve discs. Exercises between tosses: 10x3ct Merkins, Mnt Climbers, Plank Jacks, Lunges, Emperial Walkers; Hillbillies

COT: Each PAX calls an 10x3ct exercise:  SSH, LBCs, Pickle Pounders, Rosalitas, Standard and Chilcutt Planks, Spiderman stretch,

Prayer Requests:  Steve (friend of Raid’s) struggling with COVID in ICU for 2.5 weeks now. For Forceps’ son David to finish the semester strong and maintain his grades.

Céline Dion Would Be Proud

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YCH looked at the forecast last night and thought numbers might be low this morning to match the temperatures  but never expected them to be the loneliest number, leaving me ♫ All by my self  ♫.   The temptation to go home and curl back up in to bed was high.  No one would know, right?  But there was someone that would know, me, and I continued on for their sake.  And even though it was just me cadence count was kept, COT happened complete with count-off and name-o-rama, announcements, and prayer requests.  This may speak a bit to my mental state but I found it important.

FNGs:

Clearly, none.

Warm Up:

Lap around the tennis court and then circled up for:

SSH x20 IC

Good Morning x10 IC

Imperial Walkers x10 IC

Arm and shoulder stretches.

The Workout:

We moseyed to the beginning of the parking lot and started at the first parking spot line.  The first exercise was bear crawl Jack Webb’s.  We would do the usual 1:4  ratio of merkins and air presses, increasing up to 10:40, but would bear crawl two parking spaces in between sets.  So it was 1 merkin, 4 air presses, bear crawl two space, 2 merkins and 8 air presses, bear crawl two spaces, etc.

Michael Phelps at the end to shake out those arms.

After that we did what I’m calling duck walk Spud Webb’s.  These were similar to the above exercise but we did in cadence lunges followed by squats.  In between the sets we would duck walk 2 parking spaces, making our way back to where we started the first exercise.  Again this was done in the 1:4 ratio up to 10:40.

After this we did a slow mosey to the tennis courts and lined up at the end line of the far court.  Next up was my favorite routine, the crab boil.

Starting from the end line on the first court we crab walked to the same line on the next court to do an exercise.  We did this across all four courts.  The exercises were, as usual:

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

At the end we did two rounds of BTTW and People’s Chair before doing another crab boil back to where we started.  After that it was time to head back out to the parking lot so we could both warm up the car and continue on to …

Mary:

Circled up and got on our 6 for the following exercises:

LBC x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

Sleeping Hillbillies x10 IC each side

Announcements:

Frosty CSAUP on 12/11

Christmas party coming up.  Check slack, I couldn’t remember the date.

T-Claps (Recognition):

All the PAX that braved the cold this morning.  I saw those black ops running dudes going down Judd Parkway on my way to the AO this morning.  Good work guys and good work to all the PAX that posted everywhere.  There was frost on my pants by the end so you know it was cold.

Prayer:

YHC asked for prayers to continue putting in the hard work at home that I’ve been doing to better connect with my kids.

Prayers for PAX dealing with injuries

 

I took us out in prayer.  I’m thankful for all of the men that have helped give me the strength to not go home when I really wanted to this morning.  Before I knew any of you I never would have done something like this.  Thanks for the continued motivation

 

010000

At the Nest with Big Bird and the Sweater Fox

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This is a late post for 11/23/2021

FNGs: None

PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout:   LEG/CORE DAY  –  We went on a trip and encountered a couple friends.  We ran to the far corner and dropped to do Freddie Mercuries.  Then down to Main St. to pick up a round of mount climbers.  We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds.  Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school).  Our commitment was to get to set 10.

Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up.  Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do.  @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow.  Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Audible time

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FNGs: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.

SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.

You get 40 minutes for a workout. Don’t screw around

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FNGs: None

PAX: @cancun @Farva @Sprinkler @noah’s ark @POTS @MadDog2020 @Sparky @Pigpen
Warm Up: hahaha. Do that on your own time.
The Workout: Ran a mile, split into teams of two and did 100 Merkins and 100 Low Slow Flutters in cadence, ran approx 3/4 mile. Hit the courts for some fun with a sandbag and Kettle bell. While PAX held plank, one person would run across the court, grab the sand bag or KB and do a press. Then come back, hold plank while the next person went. We did this all down the line. Next round was jumping jacks x2 presses. Next round was LBC x3 presses.

Mary: Never heard of her.
Announcements: Frosty CSAUP. HSHM volunteers, HSFC food drop off.
T-Claps (Recognition): All the men for working hard when it gets hard.
Prayer: Coal Ash’s father in law, families of Costco, PAX struggling with depression, reaching out to PAX we haven’t seen in a while.