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Cheddar Shredder

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FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.

Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.

Finished with some partner bear crawls and get ups.

Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken

Fathers Day Needmore Ruck

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12 pax and 1 FNG for a Fathers day Ruck around Needmore park

Sprinkler, Wallaby, Banana Seat, Cancun, Pac-Man, Big Ditch, Mookie, Fanny Pack, Redenbacher, Deadbolt, Monsanto, FNG Donkey Kong and Breach on the Q

FNGs: Donkey Kong

The Workout: Ruck around the park with stops at the 1/2 miles marks for some popcorn exercises, (Merkins, Squats, Squat Thrusts, Low Slo Fludders and some Crab Cakes) Took a 2nd F break at the Breachery Coffeteria for some conversation and coffee.

Announcements: Picnic July 30th, Town stil needs some volunteers for the fireworks on the 5th if anyone is interested in volunteering.

Closed in Prayer

Groundpounder 6/18

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4 PAx for a make-it-up as we go GroundPounder (Cancun, Gump, Forceps and Breach on the Q) 

Warm-Up: 22 counts of SSH, Frankensteins, Windmills and Imperial Walkers/Hillbillies

The Workout:  We started with a little mosey to the rock pile for some medium-sized rocks for circle work. Up and over merkins, Curls for the girls, Triceps, Wunder Bras, Groundpounders American Hammers, and Big boy sit-ups.

Moved over to the wall for some 22 cadence counts of people’s chairs and Balls to the wall, round 2 we got out Al Gore on and did some Australian mountain climbers.

Our tour of Jones park continued with some movement over behind the baseball field for some Irkins, Durkins, Dips, step-ups and some ab work with some bo cutters and heel taps.

We tried some bear crawls on the bleachers and thankfully no one took a nose dive. WE finished up with some lateral plank moves on the outfield bricks back to the parking lot

Mary: Round the horn abs to finish out the day

Announcements: F3 Picnic on July 30th

Prayers for Stubs and his family and for Forceps son David as he gets through his hazing as an electrical apprentice. 

Disney 6/16

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4 Pax took on the terrain that is Disney  (LED, Best in Show, Abacus and Breach on the Q) 

Warm Up: Mosey around the soccer field and then circle up for 22 count exercises of Imperial Walkers, Good Mornings, and SSH.

The Workout: Mosey over to the abyss for some crawl bear to the bottom and then bear crawl back up, performing 11 merkins and the bottom and 11 Pickle pounders at the top, rinse and repeat for another round to equal (22) of each exercise. Mosey back to the soccer fields for some Crab Walk Soccer. The team that gets scored on had to do 10 Homers to marges, then with one leg up then the other, so it pays to be a winner. Turns out that a kickball is not the best choice for this type of event, but we made it work. We needed to take a lap around the field in the middle to give our shoulders a break.

We wrapped with 22 merkins with a ball pass around the square.

Mary: Circled up for 22 counts of Heel taps, dying cockroaches, and hello dollys

Announcements: F3 picnic on July 30th at Harris Lake

Closed in Prayer

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

R4TJ, Cat in the Hat Version

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A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer:

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer:

Work Hard Play Hard Sheepdog

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3 for some EC (Cupid, Abacus and Breach)

6 PAX members descended on Sheepdog for a 7 X 7 work session

Shredder, Farva, Cupid, Abacus, Warbucks and Breach on the Q

 
Warm Up: 22 Counts of Frankensteins, Windmills, Imperial Walkers/Hillbillies, Squats, and Good Mornings

The Workout: 7 X 7 workout (Squats, Merkins, LBC’s, Lunges, Burpees, Pullups and V ins) followed by a run around the track. All had to be completed in 3 mins or less, anytime you have left is rest time. Otherwise, you go into the next round.

This was followed by some old school freeze tag, when you get frozen you have to do Side Straddle Hops until you get unfrozen by a teammate.

Mary: A fee stretches to loosen up the sore muscles, and some appreciation of beauty before closing out.
Announcements: Mentor opportunities are upcoming for the Travis Manion Foundation, details will be posted in Slack.

Meal train for Stubs family

Closed in Prayer

Sweaty 2 miles

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Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.

four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule

Vicious Cycles 6/8/22

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7 Cyclomanics took to Holly Springs to rough the weather and get in some wheelie miles

Double D, Kubota, Gump, Rams, Woody, Swift and Breach on the Q

The Workout: Started at Womble park and hit the streets, we mastered the greenway around to heartbreak hill back up into Sugg for some more off-road action, took the scenic route back across the neighborhoods and flew by Tapline to check out the situation, back through the greenway to womble and then across Stinson, down Bass Lake rd and into Sunset Ridge. There was a John Deere sighting as we pushed out to Holly springs road as the rain started to catch us. The heavy stuff fell as we rounded the corner on Bass lake and headed back toward Womble.

Announcements: There are some upcoming Travis Manion Foundation opportunities, will post on Slack, Kubota is raising money for a charity, details to follow on Slack

Closed in Prayer undercover