Tag Archive for: Bleeder

When do we drop an exercise?

/in /by

FNGs: none

Warm Up: lap and some stretching

 The Workout:

1 min per round – AMRAP

6 rounds per station

Three exercises per station:

Round 1-3: do each exercise

Round 4-5: pick your favorite two

Round 6: pick your favorite one

  • Running, broad jump backpedal, Mtn climbers
  • Running, Freddie mercury, squat twist
  • Running, crisscross pickup, ledge taps
  • Running, gorilla hops, ledge pike jacks
  • Running, burpees, ssh

Mary: post workout core challenge for a few

Announcements: core challenge, q-em all challenge

T-Claps (Recognition):

Prayer: those struggling with mental health, healing and restoration with my dad

Working on the Standard

/in /by

FNGs:

None

Warm Up:

Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.

The Workout:

26 PAX this morning for a crisp April morning game of UFO.  We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha.  Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.

Mary:

Cleanup of the field

Announcements:

@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve.  For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step.  Without it, the “Plant” will die.

T-Claps (Recognition):

Good Work to those that stuck around to complete the #corechallenge Day 6.

Prayer:

Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health.  Our leaders and soldiers on the frontline

Partner Counting Practice

/in /by

FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

Farmers Carry Mile

/in /by

FNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.

Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)

The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)

Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:

First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks

Second Visit – 9, 9, 9

Third Visit – 8,8,8 etc

Task successfully completed by all PAX with mere minutes to spare. 

Mary: Stretching

Announcements: Q-em All Challenge, Core Challenge Starts April 1

Prayer: Sickness, Travel, First Responders and Military

We never run the standard

/in /by

FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

Just Add Water

/in /by

20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. :flying_disc:

Welcome FNG @Duplo !

@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh

Thanks for the Paradise City boys for joining COT; @Lube @Choppa

AGS

/in /by

Warm Up: OYO. EC run to AGS

The Workout: 5ish mile route at not-mosey pace with plenty of hills to go around. 

Announcements: TMF workout for South Wake is TBD. Be on the lookout for post from Breach

Prayer: Firefly and his wife starting adoption process. Pikachu’s dad needing assisted living. Tough decisions and hard conversations with employees this week for Wax Off. Be men – love your wife, serve your family, trust in Him  

Enjoy your Sunday!

 

Wax Off

Who doesn’t post a route?

/in /by

FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP),  plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include:  LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements:  Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)

Chilly and Breezy at UFO

/in /by

FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

Presidents Day UFO

/in /by

Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers