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: Everyone was friendly, none of them were new…
Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers
Workout:
FNGs: N/A
Warm Up:
The Workout:
coupon’s exercises:
Moseys in between rounds around the soccer fields
We also hit up some:
wall sits, erkins, & dips
Mary: core beat down
Warm Up: Hilly Billys | Imperial Walkers | Sir Fazio Arm Rotations | Mtn climbers
The Workout: 3 PAX got wet n wild @ Disney
Mary: Pickle Pounders, low slow flutter, crunches
Announcements:N/A
T-Claps (Recognition): N/A
Prayer: Safe travels for U.T.I and his wife. Holly Springs Fest is coming up.
PAX: Kosher, Stickers, Woody
FNGs: Nope
YHC had a plan today consisting of coupons and the soccer field at Disney. Despite Disney’s vast footprint, I had a plan to keep us close to home while getting in some solid work. It worked out perfectly if I do say so myself….
Warm Up:
Good mornings x 10 IC
SSH x20 IC
Imperial Walkers x20 IC
Goofballs x 20 IC
Sir Fazio arm circles forward and reverse each way x 10 IC
Seal claps x10 IC
Overhead claps x10 IC
The Workout:
THANG 1: Surveying the battlefield
Unity run around the loop outside of the soccer fields i.e. our “battlefield”… Mumblechatter was great as YHC and Woody got to know Stickers a little better.
THANG 2: Preparing for battle
We headed over to the low wall at the playground to “prepare for battle”. This consisted of 3 rounds of:
Urkins x 20
Dips x 20
Split squats each leg x 20
Derkins x 20
THANG 3: The battle
PAX headed over and selected a cinderblock coupon of choice, then cusacked over to the battlefield aka the Middle Creek Mustang soccer field. We lined up shoulder to shoulder to form our line along the 18-yard box. There we dropped our coupons/heavy artillery to save for later.
Round 1: PAX sprinted to mid-field, then performed WW2 x 20. PAX continued to sprint to the opposite touch line, then completed Carolina Dry Docks x 15. PAX returned to mid-field, then completed American Hammers x15 IC. PAX then returned back to the 18-yard line to find their coupon. There we completed Round 1 with coupon swings x10.
Round 2: PAX cusacked their coupons to mid-field as we continued to advance our line. We dropped our coupons again there and then continued to the touch line, where we completed air squats x20. PAX ran back to the opposite touch line and completed low slow flutter x15 IC. PAX returned to mid-field and grabbed their coupons, where we completed skullcrushers x10.
Round 3: PAX cusacked their coupons from mid-field to the front line aka the opposite end of the field. There we did overhead presses X10, then cusacked our coupons back to mid-field and noticed that the opposition had come behind us…there was only one thing left to do….
Round 4: The final assault…PAX did murder bunnies with their coupons from mid-field back to the 18-yard line, sparing no bunnies in our wake.
We celebrated our victory and returned our coupons back to the bunker.
Mary:
Popcorn mary consisted of Homer to Marge, Ankle Grabbers, Side Hip Raises, Dying Cockroach, and a little stretching.
Announcements:
Derek Davis Race on 8/27 – sign up to race or volunteer. This is the last time they’ll ever do this one. Show up!
T-Claps (Recognition):
T-Claps to Stickers for posting several times since his FNG post last week at Cletus. Made sure he got an F3 sticker to match his name today!
Prayer:
Continued prayers for Sgt. Matthew Fishman’s family in Wayne County, NC where I’m from. Killed while reporting to a home to serve papers, homeowner opened fire killing him and wounding 2 other officers. He was laid to rest earlier this week with full honors. He leaves behind a wife and young children. Continue to pray for peace and comfort for the family.
FNGs: None (but welcome 9-Ball and 006 to South Wake!)
Warm Up: SSH (lead by Breach), Good Mornings, Imperial Walkers, Hillbillies, Sure Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Quick mosey around the parking lot, then over to the cinder block pile. Each PAX got a coupon and we’re filled in on the plan. Walk with coupon. Stop. 10 overhead presses, 10 merkins, 10 block swings and 10 squats. Ready, right?
We included a trip down and back up the Abyss and finished up with one more round in to of one of them hills.
Mary: WWIIs, reverse LBCs, Homer to Marge, American Hammers and pickle pounders. Finished with some yoga.
Announcements: donate blood
T-Claps (Recognition): 006 and 9-Ball for coming out to South Wake
Prayer: Woody’s extended family, Breach’s interview
FNGs: none
Warm Up: Moseyed over to the main gate for the ball fields. Circled up for: SSH, Good Mornings, Imperial Walkers / Hill Billies, Sir Fazio Arm Circles / Seal Claps / Overhead Claps / Moroccan Night Clubs
The Workout: YHC has been down and out for a few weeks. Nothing like throwing yourself back in to the deep end to get back in the swing of things, right?
Round 1: Moseyed over to the Abyss. Split into two groups. Group 1 would perform an exercise while Group 2 ran to the bottom of the Abyss and back up. Three exercises, three rounds of each. Nine trips down and back up the Abyss.
Exercises were Merkins, WWIIs and Squats.
A few over achievers decided to do one more trip down the Abyss and back up while the rest of us held a squat.
Round 2: Moseyed over to the two hills. All PAX ran from the top of one hill to the other, performed 10 Mountain Climbers in cadence, then ran back to the top of the first hill and performed 10 more Mountain Climbers in cadence. Three rounds of this. Mosey back to start.
Mary: Homer-to-Marge, LBCs, reverse LBCs, Pickle Pounders, yoga
Announcements: South Wake picnic (see 2nd F on Slack), highway cleanup (see 3rd F on Slack)
T-Claps (Recognition): Wiggly for getting back out to the gloom! Everyone for holding me accountable on my first post in a few weeks.
Prayer: Straight Cash’s family.
Disney is my favorite place to Q, just so many options. YHC looked to bring back a few throwback moves from the likes of Pablo and Shamwow! as we closed out the June Challenge!
FNG’s: no
Warm Up: Good Mornings and then some mosey around back to the football field with stops along the way for some Imperial Walkers, Hillbillies, Frankenstein, and Sir Fazio’s.
The Workout: Stopped at the back wall of the school for some Shoulder Taps, Monkey Humpers, BTTW, and some People’s Chair with some humorous counts by Breach and Bobby Boucher. We moseyed over to the pit circle and split into two groups. 1 group would do 3 Burpees, head up the stairs, do 3 more Burpees, head down the stairs, then do 3 more Burpees. This was done while the other group did 5 squats/5 star jumps AMRAP. We then repeated this routine and the group not on the stairs did 5 Diamond Merkins/5 dips AMRAP.
We moseyed over to the large circle in front of the school for a variation on clock merkins. The circle was the clock and the merkins became Foxhole Merkins. Lots of grit picked up by these sweaty dudes and a few complaints on this routine. We made stops at 12, 7, 3, 11, and 6.
2 Indian run lines for some 4 corners in the large High School lot. Stops included: 5 burpees, 10 squats, 15 merkins, 15 dying cockroach, 10 burpees. Next we made our way with Indian Runs to the Abyss for 20 LBC’s at the top and 20 Star Jumps at the bottom. We made our way up the Abyss doing a partner wheelbarrow climb (partners alternated crawling per each flight of stairs and no dental accidents occurred). Once again for 20 LBC’s and 20 Star Jumps up and down the stairs with a fellowship run back to the flag.
Mary: Homer to Marge x20 IC
Announcements: Congratulations to team Naked Baby winning the June Challenge and particularly Breach and Cupid for schooling everyone on points.
T-Claps (Recognition): Bobby Boucher was officially handed the keys to 1st F in Southwake by YHC. He will do an amazing job of leading!. Stubs thanked PAX who’ve supported these last several weeks.
Prayer: Thanks for Stubs, Alpine, prayers for UTI and Pet Sounds in Carpex.
PAX: Woody, Best in Show, Quiver, Bondo, Sand Crab, Kosher on the Q
FNGs: nope
Warm Up:
Good mornings, SSH x 41 in cadence to commemorate day 41 of 75 hard, Sir Fazios, Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies, Frankensteins
The Workout:
In my preblast I’d already informed the PAX this would be no frills – simply yet effective. We stuck to that approach.
Head over to the halfpipe for 11s. One side of the halfpipe was unusable due to a fallen tree from the storms, so we audibled and did 11s just on the one side aka the quarterpipe. Squats at the top, standard merkins at the bottom.
Headed over to the playground for 3 rounds of step-ups on the wall x 15 each leg, urkins, dips.
Moseyed to the bathroom area in front of the soccer fields for 3 rounds of people’s chair, plank hold, BTTW x 15 each PAX, did x11 on the last round to make it 41 for 41st day of 75 hard.
Moseyed to the trees and picked up cinderblocks for some coupon work. PAX circled up and completed overhead press, chest press, skullcrushers, ruh rohs, goblet squats, heels to heaven with block overhead.
Mary: Dying cockroach, Freddie Mercury, LBC, Pickle Pounders, Boxcutters
Returned coupons to their hideout in the trees. A little light stretching…have a nice day…
Announcements: June challenge – finish strong, sign up for Qs in July and August, Cookout
T-Claps (Recognition): All PAX for pushing through, getting stronger physically and mentally.
Prayer: Unity in South Wake, community, nation. Prayers for Bondo’s daughter finding out gender of baby! Prayers for Bondo’s friend’s son-in-law dealing with testicular cancer, all injured PAX, traveling PAX, etc. YHC took us out.
4 Pax took on the terrain that is Disney (LED, Best in Show, Abacus and Breach on the Q)
Warm Up: Mosey around the soccer field and then circle up for 22 count exercises of Imperial Walkers, Good Mornings, and SSH.
The Workout: Mosey over to the abyss for some crawl bear to the bottom and then bear crawl back up, performing 11 merkins and the bottom and 11 Pickle pounders at the top, rinse and repeat for another round to equal (22) of each exercise. Mosey back to the soccer fields for some Crab Walk Soccer. The team that gets scored on had to do 10 Homers to marges, then with one leg up then the other, so it pays to be a winner. Turns out that a kickball is not the best choice for this type of event, but we made it work. We needed to take a lap around the field in the middle to give our shoulders a break.
We wrapped with 22 merkins with a ball pass around the square.
Mary: Circled up for 22 counts of Heel taps, dying cockroaches, and hello dollys
Announcements: F3 picnic on July 30th at Harris Lake
Closed in Prayer