Rock pump’in but no jump’in

/in /QIC:
PAX: , ,

Pax: @Martini, @Gamecock, @Finkle

FNGs: none
Warm Up: Sir Fazio Arm Circles F/B IC, Michael Phelps, SSH x20 IC (poor attempt on my part with a boot on), Hillbillies x10 IC, Imperial Walkers x10 IC, Walkouts x5 OYO.
The Workout:

Event 1: Rock work 4 sets of 10

  •  Colt 45’s
  • Rock Merkins (10 each side, very nasty by the 4th set)
  • Skull Crushers
  • Bus Drivers
  • Rut Rows

Event 2: Deck of Death

  • Spades = Squats
  • Clubs = Shoulder Taps
  • Hearts = Crab Cakes
  • Diamonds = Dips
  • Jokers = all 4 suits x10

Mary: We ended up playing cards instead…
Announcements: Brute and Odyssey CSAUPs, Holly Fest, Fuquay downtown event on Sat.
T-Claps (Recognition): EC- Gamecock and Martini
Prayer: Southern Wake Academy lost a student yesterday and students and staff need prayer (@Finkle’s M is a school counselor there).  @Martini and issues at work.  @Gamecock’s M is going to be doing a certification course in a couple weeks.

Solo APs at KG

/in /QIC:
PAX:

FNGs: None
Warm Up:
quick mosey around lot, SSH, good mornings, Frankenstein kicks, sir Fazio arm circles

The Workout:
Mosey to bleachers by baseball field. Adrian Peterson (crawl bear) up the bleachers and bear crawl back down.
Mosey around infield of baseball field and do 20 squats. repeated for 5 rounds.

Mosey to Playground for:
10 Turkish getup pullups then 10 step ups each leg under picnic shelter. x2 rounds
10 knee tuck windshield wipers (hanging) then 20 derkins x2 rounds

Mary:
Sally up: plank hold up/down
LSF, American hammers

Announcements: None

T-Claps (Recognition): YHC for beating the fartsack and running through the workout solo as expected with BRR coming up.

Prayer:
Unspoken

Extra miles at KG

/in /QIC:
PAX: ,

FNGs: none

PAX: @Finkle, @Gamecock
Warm Up: We were already warm from EC
The Workout: Ran 3 miles to train for BRR.
Mary: LBC’s, reverse LBC’s
Announcements: none
T-Claps (Recognition): none
Prayer: @Gamecock’s family, Afghanistan situation.

For Eudora

/in /QIC:
PAX: , , , , ,

A newly moved Fuquay-Varina resident was on wheel of fortune. Pat asked, what does Fuquay-Varina mean? “I don’t know” . Oh man, let’s take a tour so we don’t make the same mistake.

FNGs: none

Warm Up: circle up for warm-o-rama

The Workout: A tour to Fuquay Springs Mineral Park with exercises and town history scattered song the way. Exercises: Foxhole, Up downs, Quadhilla, Underdogs, Angle grinders, Y-super man lifts.

Mary: none

Announcements: local races upcoming

T-Claps (Recognition): All you local legends

Prayer: BRR training, family sickness, Afghanistan

Soup for 2 at Kenny’s Grave

/in /QIC:
PAX: ,

FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Sir Fazio Arms, Michael Phelps, Imperial Walkers, Good mornings, Daisy Pickers
The Workout: Grabbed some rocks and did 4 sets of 10 of overhead presses, curlz for the girlz, trys for the guys, rut rows, rock merkins.  Next went to the pavilion and did some step ups both legs, dips, irkens, and dirkens.
Mary: ABCs, LBCs, American hammers.
Announcements: none
T-Claps (Recognition): EC – Finkle and Gamecock
Prayer: can’t remember

Poles at Kenny’s Grave

/in /QIC:
PAX: , , ,

FNGs: @Kimura

PAX: @Gamecock, @Finkle, @Slots
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies,
The Workout: On the large softball field we did an exercise at each pole and stacked the exercises from the previous poles.  We moved from pole to pole by bear crawl, lunge walk, or sprint.  It was amazing just how far apart those stupid poles were.  Especially with the bear crawls!
Mary: ABCs, Outlaws, LBCs, E2Ks
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember

Solo for Pole-to-Pole at KG

/in /QIC:
PAX:

FNGs: None.  No other PAX but YHC.
Warm Up:  Took a jog around the track before heading out to run pole-to-pole per pre-blast anticipating any stragglers.  good mornings, static leg stretches and then off…
The Workout:  Began running, some karaoke L/R and incorporated the following 10c exercises when I passed a pole or sign:  lunges, butt-kickers, high knees, merkins, ssh, sir Fazios, seal claps, overhead claps, monkey humpers, hillbillies, imperial walkers….ran to W. Academy and on the way back, decided to run through Fleming Loop.  Headed back to KG.  Stopped at the basketball courts for some suicides, Bear crawl and reverse lunges.  One more lap where it all began and a little bit of additional running in the parking lot getting to four miles.
Mary:  Light stretching
Announcements:  Check Slack/FB…help Pikachu move on Saturday
T-Claps (Recognition):  4th Q this week, 5th post.
Prayer: Hoping this body will allow me to continue moving, getting 1% better every day. UNSPOKEN.
Honored to lead.  -Dauber

Double 21’s

/in /QIC:
PAX: , , ,

FNGs: none

PAX: @gamecock, @Abacus, @Warbucks, @Finkle
Warm Up: Started off with Good Mornings and Daisy Pickers, transitioned to Hillbillies and Imperial Walkers, next quad stretches and bending over to touch toes, moved into downward dog to runners pose.
The Workout: Double 21’s.  We did regular 21s but then stacked two exercises so it took a really long time.  Started off with people’s chair with seal claps (20) and airpress (20) then moved over to step ups at the park benches both legs counting as one set.  We moved through this until we got to 11 people’s chair with arm workouts and 11 step ups and switched to 10 sumo squats both sides counting as one set and (11) dips and finished working our way through the set.  I shared with the group that those sumo squats were probably gonna hurt tomorrow and they were giving me that special feeling…
Mary: ABC’s, then sets of 20 in cadence with LBC’s, Reverse LBC’s, and Homer to Marge
Announcements: Q Swap with Carpex next week.
T-Claps (Recognition): EC – @Finkle, @Warbucks, @Gamecock
Prayer: @Finkle – son flying back from Texas

Speed Traps

/in /QIC:
PAX: , , , ,

FNGs: none

PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle
Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers.  Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches
The Workout: Grabbed a rock and hit the road.  At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign.  We then went to task to see who was the fastest sprinter.  Each person that sprinted then picked an exercise with their rock to lead the group through.  YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH.  But whose to say it was a competition b/c we’re all winners.  Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer.
Mary: none, field trip took too long.
Announcements:
T-Claps (Recognition):
Prayer: @Finkle – prayers for my youth pastor and family, sick with covid.  @beerpressure – knee injury, @gamecock – job change

Pop the Trunk

/in /QIC:
PAX: , , ,

Pre blasted that I has a surprise in the trunk. Finkle guessed a beaver… close? Another thing heavy and not fun to carry around.

FNGs: None
Warm Up: SSH, Willie Mays Haze, Imperials Walkers, Hill Billies, Fazio Arm Circles
The Workout: Popped the trunk and PAX chose their paving stone. 1) Four corners stack with the pavers. Squats, Overhead Press, Through Leg Lunges, American Hammers. 2) Merkins at each corner with Lunge walk on the long stretch and bear crawl manmakers with the pavers on the short length.
Mary: Mary on the corners with LBCs, WW2s, Windshield wipers, American Hammers
Announcements: None new
T-Claps (Recognition): Fumunga with the weight vest
Prayer: July 4th Weekend and families