FNGs: None
Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Mary: LSF IC, Hip Poppers IC, Stretching
Announcements: Breach’s 3-Ruck Challenge
T-Claps (Recognition): None
Prayer: Safe travels to DC for Best In Show’s and Clunkers kids.
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.
FNGs: None
WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles
Two minutes timed exercises: squats,SSH
One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big wave, knee drives, Apolo Ohno, merkins,
Calf raises 50 reps
Bulgarian split squat five reps each leg, second round in cadence three countdown up on the single count. Set a 10.
Erkins, Darkins, and dips: three count on the negative one count on the positive to 10.
Mary: yoga and stretching
Announcements: THC service opportunity
Prayer: Haggis lab test. Love before hate.
FNG: None
W-UP: Dynamic with some stretches
The Thang:
Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC
Thang 1:
30 reps per person each bag/ball
Heels over ball
Curls -40 lbs
OH press – 60 lbs
Dead lifts – 80 lbs
One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.
Fastest team to move all objects wins. Burpees must be done before winner declared.
Thang 2:
30 reps per person each bag/ball
Triceps- 40 lbs
Squat- 60 lbs
Med ball – 2 taps = 1
Sand bag burpee – 80 lbs
Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds
Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.
T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.
FNGs:
None
Warm Up:
Started with a hesitant Mission Statement and 3 Confidence building burpees
Nailed the Core Principles
Mosey, GM, WMH, Daisy Pickers, SFAC, SSH
The Workout:
1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey
Mary:
No Time
Announcements:
Hope Closet is looking for volunteer potential candidates for volunteer opportunities.
T-Claps (Recognition):
None
Prayer:
@Fram’s father is recovering from hip surgery
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Main Event #1:
Main Event #2:
Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold
Announcements: Q-Em All Challenge and Post Tracker
T-Claps (Recognition): None
Prayer: Unspokens,the general PAX, and Military/First Responders
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
FNGs: None
Warm Up: SSH IC, stretching
The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.
Mary: Extended time of broga and stretching to end the work week.
Announcements: Q’em All Challenge
T-Claps (Recognition): Stovepipe for 5-packing this week.
Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders.
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.