18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
FNGs: none
EC: Ā Maybelline & Shredder
Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25 Ā SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs
The Workout:
we started with a little Build-a-Bear. Bear crawl donāt the parking line for 1 burpee. Back down to 2, etc to 10.
Mossied over to the knee wall and got busy with:
Mary: LBC, LSF, and Crab Cakes
Announcements: Holly Fest sign-up, Food Pantry, Beaconās HSPD Goggins Challenge this weekend
Prayer: unspoken
It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.
FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest
FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.
Prayer:praise for time with family, prayer for our country and health
5 PAX for a Q-less Possum Trot but we all pulled it together for a flavored popcorn workout. Great work men! #FreedToLead
FNGs: none
Warm Up: Windmills, Hillbillies, Good Mornings….
The Workout: Headed to the Tennis Court for a suicide-style all court workout.
Mary: Around the Horn
Prayer: Abacus 5 month old to actually have a sleep schedule (been there), Santana work issues.
FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.Ā Jog down to field #2 and circle up.Ā SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.
The Workout: BTTW and Peoples Chair 30 sec on each exercises.Ā Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.Ā We played kickball with each base earned was a stacked>Ā 1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.Ā Each out was the same for the batting team.Ā Delta of runs scored after the inning was number of burbees for the losing team.Ā Ā One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:Ā Never Miss a Friday @Kungpow,
T-Claps (Recognition):Ā Rollback on EC push
Prayer:Ā Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.
FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round Ā at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line
5 squats
5 squats, run, 10 merkins
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw
Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health
FNGs: Nope
Warm Up: Led by Dauber from Red October
The Workout: One lap around lower soccer field. (karaoke, butt kicks, high knee, Frankenstein kicks) Lap 2 > Guantanamo Bay’s to first light pole, Panama Canals to 2nd light pole, Finished with Guantanamo’s to end of fence.Ā Mosey the short leg of field.Ā Series of merkins for the backside of lower soccer field, stopping at points along the way. Standard, Brokeback, Derkins, Carolina Dry docks, Diamond and a half failed attempt at Hibachi Express.
Mosey to upper soccer field.Ā For a single team game of ultimate frisbee.Ā Rules each PAX has to touch frisbee once down the field. Each drop was a stack’em of reps up to 10 starting with Squat Thrusts. Each goal scored new PAX called out an I/C exercise of choice. Half way through each you had to throw with off hand only. Finished with Start jumps.
Mary: Butterfly Crunch, Touch the sky, Leg Climb, Oblique V-ups with a Dauber B-Day hold.
Announcements: See Red Oct BB
T-Claps (Recognition): See Red Oct BB
Prayer: Unspoken
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.Ā We did regular 21s but then stacked two exercises so it took a really long time.Ā 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.Ā 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.Ā 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
YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.
FNG’s:Ā No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.
The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.
We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!