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Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Did You Put Those Deer There?

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YHC has been trying to get down to “the Quay” more often. Figured if I sign up to Q, I’ll head down there. So YHC decided to Q a couple FV places he’s only been a couple times. Lemme Q Possum Trot and Kenny’s Grave back to back.  You never know what can happen right? After lagging behind somewhat on the EC, YHC was determined to hit at least 3 spots with challenging intensity. At arrival, Fonzie was already game planning for his beatdown to deliver during Q challenge week coming up. So I figured, I better throw out something good today. 13 pax posted strong today!

EC: Fanny Pack, Fonzie, LED, Shamwow!, And Norm (who did about a 1/4 mile catch up as he rolled in a bit late for EC…impressive).

FNG’s: POTS boy…welcome Meatball.  Swedish Metal Music = Meatball. Good enough!
Warm Up: SSH x 30, Good Mornings, Imperial Walkers, Squatted Seal Claps, Squatted Arm Circles F/R, Squatted Overhead Claps, Moroccan Night Clubs.
The Workout: Moseyed a loop and did 11’s on the big grass hill at the corner.  We did Mountain Climbers IC at the bottom, dips on the guardrail up top.  Mosey to the tennis court for some stacked Suicides on the lines. We stacked up and then unstacked with some extra absolutions for our 6.  Line exercises were: 5 absolutions, 10 burpees, 15 star jumps, 20 merkins, 25 monkey humpers, 30 LBC, 35 SSH.  Then we took the same stack back.

Mosey to the restroom pavilion for each pax 10 ct. of people’s Chair x2, and a 10 ct. each pax of BTTW. Finished down there, with 2 deer onlooking, with a dozen of each: shoulder taps, nipplers, Merkins. LED comments, “man Fanny Pack… Did you put those deer there?”  I aim to please…mosey back to the flag for Mary Mary: Feel the PT road rash… 20 Box Cutters, 20 H2M.
Announcements: Q shift week coming up… check Slack.  Mulch continues.., check Slack.  Sign up to Q…seriously fellas…check Slack.
T-Claps (Recognition): Breach showing great instructional form on burpees and absolutions. LED for doing an extra few lines during the suicide stack. My FV brothers for allowing YHC to come to their turf to practice my trade!
Prayer: In a strong move of boldness, Meatball… the FNG… took us out.  See you tomorrow my FV brothers!

The Usual Suspects – Sheepdog 7/31/2020

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PAX: , , , , ,

Sorry for the late BB – Busy Friday & Weekend

EC:  Shredder, Norm, Mr. Teriffic, Martini

PAX:  The usual suspects –> above plus 16-Bit and Dovetail

FNGs: Not Today
Warm Up:  Mosey to the back of the school.  Circle up for SSH, Sir Fozie Arm Circles, Good Morning, Windmills, Daisy Pickers, Imperial Walkers and Hillbillies
The Workout: Recess – Circuit around the playground

Station 1:  People’s Chair

Station 2:  LBC’s

Station 3:  Step Ups

Station 4:  Merkins, Derkins, Erkins (PAX Choice)

Station 5:  ABS – PAX Choice

One PAX at each station while the one PAX took a lap around the track.  When he returned everyone rotated.

Made it through 3 complete rounds.

Shredder handled teaching combatives.

Mary:  No time
Announcements:  Openings on the Q sheet, Mulch
T-Claps (Recognition):
Prayer:  Mr. T’s cousin’s family recovering from COVID, Dovetail’s injured wrist

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.  There were a lot of guys getting in various lengths of EC.  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC: 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.  Fill up the Qsheet.  Be aware of your HCs, too many AOs this week were solo or only had two.  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.  If you HC, actually go.

Qswap week coming up soon.  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

Oh great :/

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

EC: Emeril, Dawgpound, Cupid, 187, Skidmark

YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.

YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.

Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark

FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.

Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.

Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.

Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family

52s at Casino Royale

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FNGs:  None

Warm Up:  YHC was anxious about this Q.  Slept poorly the night before waking up repeatedly.  Had sent out a pre-blast getting PAX excited with a Daniel Craig-themed meme wearing a tuxedo talking about coupons and asking if PAX were all in?  The problem was simply, was the Q all in?  With a 52nd birthday rapidly approaching, I wanted to incorporate the number 52.  A deck of cards was too easy.  Regardless, I broke out pen and paper and wrote down various exercises for each weight.  Somehow I managed 4 hrs of sleep.  Alarm went off and I was delighted to see we had just missed the rain in the forecast.  Still wicked humid with temps in the 70-75 range.  We were still going to be moist.  I pulled into Fleming Loop and only saw two Deputies parked side by side in a distant parking lost.  They watched me unload hundreds of pounds of kettlebells and dumbbells lining them up meticulously (6 feet apart) on the sidewalk adjacent to the snack shack.  I planted the flag and waited.  I was early.  In the distance I saw glowing lights from a vest approaching.  It was the site Q, H1N1 with his son Messi.  I think Messi literally grew a foot since the last time I seen him post.  I said hello and excused myself as nature called for the second time that morning.  Luckily being the Eagle Scout that I am, I was prepared.  Took care of business and sanitized just in time to see 16 bit had joined and was delighted to see another PAX pull in in a Honda Pilot.  It was Banana Seat.  Did not recognize him without the Yoda mobile.  Well it was 530 am and when needed to start.  Started slow with 10 good ams.  Proceeded to do 10 Daisy pickers, 10 windmills, 10 seal claps and some static arm stretching.  Not sure what I was thinking but I called 52 merkins.  Started and got to 10 before a car pulled in and head for us.  Poor planning on my part.  Stopped while the car ended up a bit away from us.  Called merkins again to finish off with 42.  About #38 I was like, “WTF”?  I can crank out 50 just about anytime in my house.  I was on the struggle bus.  Fudge me.  I know, F3 isn’t for everyone or if you can’t do it, don’t Q it.  Disclaimer:  were these merkins “perfect”?  No.  I’m sure my ass was in the air, arms were too far out, etc.  That’s ok, right?  On to the workout.

The Workout:  I gave direction early on with the seven stations laid out.  I set the goal for 52 reps for each exercise.  Mix it up.  Do sets of 13 or use your imagination.  It was up to you.  Do I dog it?  Do I try to do 52 of each?    The only non-52 rep was the dreaded overhead carry or farmer’s walk using the 40 # dumbbells.  I tried the two 40 # dumbbells over my head like John Cusack.  That was a quick no and modified to just one.  Still, walking to the fence and back – that was a bitch.  The Farmer’s carry with both dumbbells was no joke too.  I liberated a neat neat exercise to the coupons with the addition of a frisbee.  I had heard of these merkins before using a towel.  Merkin position with one hand on a frisbee sliding the frisbee out out/above and forcing yourself to do offset merkins.  Other exercises included kettlebell swings, figure 8s, halos, thrusters.  With the dumbbells, one round was from your six doing nipplers, chest presses, overhead presses, and straight arm Tricep extensions.  Additional exercises included curls for the girls, ground pounders, Tricep curls, lawn mowers, rutrows, and upright rows.  It got sweaty real quick.  Funny part, it was too quiet.  BS needed some music so I ran to the car grabbed my phone, turned on Pandora and found a hard rock station. The PAX gave it their all!  They put in the work this morning.  Nice job!

Mary:  it was 6 ish and I asked PAX to grab some wall.  In honor of 52 we held people’s chair and BTTW for 52 count (4 PAX x 10, YHC counted to 12).  I did not think my arms would hold up.

I immediately called for Yoga.  The rock music continued with a song that had some profanity.  It was not the soothing music one is accustomed to when conducting yoga.  PAX were cutting up.  We finished with downward dog, runner’s stretch, child pose, some neck/leg stretches.

Announcements:  Mulch at Bass Lake.  New AOs – get out and try a new/different AO this week.

T-Claps (Recognition):  All PAX who gave 100% this morning.

Prayer:  Silent prayer, unspoken.  YHC took us out.

An honor to lead and thank you for pushing me when I was anxious and not feeling my normal self.

 

 

731 Days Later

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Two years goes fast.  I still remember my first post and how I thought I was going to die most of the time.  How did those guys move so much?  How were they not as exhausted as I was?  Who is this Banana Seat guy and how has he not been arrested for torture? Kenny’s Grave was the only AO I went to for some time.  Thursday was my F3 day and that’s what I did.  And, honestly, having Banana Seat Q most of my first work outs was probably a blessing because, well, you know how he is.  He made me do things I didn’t think I could do and made me keep wanting to come back to see what more I can do.  So, for that Banana Seat, I thank you.

Two years later and I’m still enjoying every minute of these workouts, pushing myself and others to achieve things previously unachievable.  The things I’ve accomplished along the way were things that I would have told you I’d have never done before.  As we’ve all heard in the past, they workouts don’t get any easy, you get stronger.  And I’ve gotten a lot stronger and not just physically.

On to the workout, the preblast indicated that the numbers 24 and 16 would be prominent.  I was hoping the reasons would be fairly obvious.  I also remembered something that New Mexico said on Friday at Deadbolt’s 6 year Q, “Anniversary Q’s don’t have to suck, you know?”.  With that in mind I set out to make us all sweat but not to make us all regret it.  I also wanted to work in some of the things we did in my first workout so I borrowed a bit from that old backblast.

FNGs:

Not today

Warm Up:

We ran a lap around the track, mixing in butt kickers, high knees, and carocia.  We finally circled up near the tennis courts for:

Squatted overhead claps x24 IC

Windmill x16 IC

SSH x24 IC

Daisy Picker x16 IC

Burpees x5 OYO

The Workout:

The Red October guys went about their business why the rest of us moseyed down the parking lot some.  We partnered up to do some partner plank hops.  P1 did shoulder taps while P2 did side hops over their legs 24 times, and then switched.  Each partner did two rounds.

We moseyed a bit further to do some chilly broad jumps to traverse the rest of the parking lot down to the circle.  PAX got in chill cut plank position and spaced out a bit while the first guy got up and jumped over everyone.  When he was done he got down in to plank and the next guy went.  We got through 3 rotations before reaching the end.  From there we went and fished a rock out of the water and circled up for some quick rock work:

Curls for the girls x12

Tricep extensions x8

Ground Pounder x12

Rut Rows x8

Rinse and repeat (had to get 24 and 16 reps).  5 more burpees and then we carried our rocks up to the back parking lot and lined up.  We started with 24 dips on our rocks and then bear crawl pushed them to the other side of the parking lot where there was an island.  On that side we did 16 dirkins with our feet up on the curb.  To work our way back across the parking lot we put our rocks in our bellies and crab walked.  Back at the start we did 24 midget cookie pouches with our rocks.  With our rocks in hand we duck walked to the other side where we did 16 goblet squats.  We held our rocks and lunge walked back across and finished up with 5 more burpees.

We returned our rocks back to the drain and made our way over to the soccer field and lined up along the sideline.  Instructions were given that we would sprint across the field, do an exercise, sprint back, do an exercise, etc. The exercises were Bobby Hurley x24, irkins on the bleachers x16, tuck jumps x24, and lastly 5 more burpees.

We did a slow Indian run up to the bathroom building for a 24 count people’s chair before heading to the tennis courts for…

Mary:

Our esteemed Red October colleges joined us in the circle for:

American Hammer x24

LSF x16

LBC x24

and to round it off, 4 burpees for 24 total during the workout

Announcements:

The Bass Lake mulch project continues.  Great work is being done by UTI and the team so please help volunteer and help solidify F3 in the community.  We probably wake a lot of people up so giving ourselves good press can only be good.

T-Claps (Recognition):

To all the guys that did the ruck yesterday morning, helping bring food and supplies to Mama’s House.  It’s a great place and I love that we’re doing things to help them.  I was proud to see LED and Fram and F3 in a post from Mama’s House last week thanking them for their charity

Prayer:

For everyone dealing with all the things.  So much stuff is going on right now and we’re all dealing with something.  Maybe that’s the biggest take away that there is, we’re all dealing with something so have grace and patience for your fellow man.

I also reminded God that I think he left the oven on.

 

As always, it was an honor to lead.  When I started doing this there was no way I ever thought I’d be able to lead a workout, for many reasons.  I’m glad that I do and I’m glad that I can and I encourage anyone that hasn’t to get out there and do it.  You will surprise and impress yourself, I guarantee it.

 

010000

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

“I feel the need for speed.” – Said no possum ever.

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

FNGs: None

Warm Up: 2 PAX for EC. 8 PAX took the DRP for today.  20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 count cadence good mornings, 10 count cadence daisy pickers, Quad and Hamstring stretch.
The Workout: First half of ME: 7 speed and power plyometric exercises for 30 sec timer per exercise. 10 sec rest in between. 1. Jump Squat 2. High Knees 3. Tuck Jumps 4. Calf Raises 5. Lateral Bounds 6. Butt Kicks 7. Jump Lunges.  PAX rotated as rabbit in the middle,for the pace setter per exercise. Rinse and Repeat 3x. 14 min and 20 sec total cycle.

Second half of ME: Two groups of three and one group of two. Three stations: Bridge Hill Sprints, Grab bag of weights for upper body and 20 yard sprints. Hills and sprints did 3 reps before rotating.  Weight group did variety of upper body exercises called out at random from PAX. Each round the reps were reduced by one. Two hills , two sprints then working our way down to 1 rep.

Mary: Yoga stretches focusing on hip flexers,quads, hamstrings and lower back.
Announcements: Dead Bolt 6 year anniversary at Cletus on Friday. CSAUP coming in the fall and Q-swap. (Banana Seat)
T-Claps (Recognition): LED, FRAM and FED-EX helping family in need with furniture in Angier.
Prayer: Clay Jensen’s family, Crab legs struggling with health, Dead Bolt’s daughter in third week of Nursing at Wake Med. Tension and depression in society and in homes during this time.