FNGs: nope
Warm Up: mumblechatter
The Workout: Slim pickings at the yard today as most of the regulars are Qing other sites, so Flip and I went on a stroll to start the base miles for races later in the year.
Mary: Announcements: get out of your comfort zone
T-Claps (Recognition): Prayer: safe travels
FNGs: nope
Warm Up: Good morning, arm circles, windmill, seal claps
The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.
Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out.
Announcements: FV daddy daughter dance coming up, Q em all challenge is live
T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot.
Prayer: YHC took us out
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QIC: LED
PAX were warm, loose, and already questioning their life choices.
We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.
Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:
The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.
Unofficial Mary today: Coffeeteria.
FNGs: Warm Up:
25 SSH
Mosey to 2nd location integrating butt kickers, high knees, and karaoke.
Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.
The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island.
2nd round broad jump 5 lines/reverse lunge 3.
Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.
Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.
Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!
Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.
FNGs: None
Warm Up: Quick SSH, Good Mornings, WMH, Mosey
The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets
Mary: No Time
Announcements: Get Warm, Stay Warm
T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.
Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.
FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,
The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.
Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.
Prayer: patience and support for families and pray for health issues.
FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
FNG NONE;
| ODD NUMBERS | EXERCISE | DISTANCE | Points | EVEN NUMBERS | EVEN EXERCISES | Points |
| 1 | Run | 400 | 1.0 | 2 | 100 I/C SSH | 2.0 |
| 3 | Run | 800 | 2.0 | 4 | 100 I/C Big Boy Sit-ups | 2.0 |
| 5 | Run | 1200 | 3.0 | 6 | 100 I/C Plank Hold | 2.0 |
| 7 | Run | 1600 | 4.0 | 8 | 50 Absolutions | 5.0 |
| 9 | Run | 1200 | 3.0 | 10 | Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) | 20.0 |
| 11 | Run | 800 | 2.0 | 12 | 100 Sandbag Burpees (25 per bag) | 20.0 |
| 13 | Run | 400 | 1.0 | 14 | Lunge Walk Curves / Sprint straights (2 Laps) | 5.0 |
| 15 | Run | 1600 | 4.0 | 16 | Bear Crawl (1 lap) | 10.0 |
| 17 | Run | 1200 | 3.0 | 18 | John Cusack w/Cindy (1 lap) | 10.0 |
| COMPLETE IN ORDER | 9,200 | 23.0 | COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! | 76.0 | ||
PAX picked their path.
1 hour beatdown:
Announcements on SLACK.
SEE ya’ll in three months!
Warm Up: Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go
The Workout: This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area. The thang was this:
A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats. Then the main event was 3 stations, positioned around the community center building: Merkins, Dips, Carolina Dry Docks. We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato.
Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds. The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each.
Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.
T-Claps (Recognition): The pre-workout message was a reminder of GRATITUDE. Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”. Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.
Prayer: Nemo driving to Ohio with his son for a big time swim competition
9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.
Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks
Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.
Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.
Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.
Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R
Indian run back to flag with a pick up the six along the way.
Mary
Each PAX called an exercise.
Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.
Prayers for those having surgery or recovering.
Great time ITG today men! Always an honor.
BS out