Tag Archive for: Breach

The Quay preview

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YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.

Quick circle warm up
Good Mornings
Frankensteins
SSH’s

We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.

Prayers for sick kids of PAX and my M for sleep.

Great to lead on a beautiful morning to run.

BS Out!

Boulder work

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FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.

Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.

Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family

Recovery Burpees

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YHC hadn’t posted in over a week and was dreading his own Q. But there is nothing like getting a Q in when your in a drought. Really appreciated 8 PAX who came out to celebrate my 3 years in F3. Boy George even skipped the gym to come out to the ME.

FNGs: None
Warm Up: Mosey to bottom of Red Trail, between the two hills.  Circle up for arm stretches, SSH and Frankenstein.
The Workout: Lucky 7’s.  Run up steepest hills on red trail. Stop at stairs on right side and knock out 7 merkins.  Run to the bottom and do  burpees. Run to flat spot where red trail symbol is posted on tree on the left side hill and do 7 squats.  Run to bottom and do 6 Burpees. Repeat until zero burpees.  Pick up 6 on completion.  We moseyed to bottom of old #18 and PAX had to run from bottom back to cars parked at top of hill.
Mary: Heel taps, Butterfly Crunch, Freddie Mercuries, Yoga poses.
Announcements: June Challenge

T-Claps:  Breach speaking at Memorial Day Service in Garner.  All that F3 has done in YHC’s life.
Prayer: Unspoken.

The Chute

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Prison Yard broke out only to find a hill that repeatedly punished them. They call it “The Chute” on strava. Switching things up from circuit training or classic bootcamp, we punished our legs at today’s WOD. Here’s what we did.

Mosey down to lower lot for a warm up.
Good mornings x10 IC
SSH’s x20 IC
Frankensteins x10 IC
Copperhead Squats x10
Copperhead Merkins x10

Cross the street to the greenway that went a long ways and down. Roughly a qtr mile to the bottom of this long hill.
Long @$$ 7’s YHC called it.
Morning Wood at the top and 8 count Absolutions at the bottom
Indian run between so we can stay together.
We made it down easily the first time but on the way back up some guys started thinking “Is BS serious?”
We ended up getting 4 trips to the bottom before YHC called for a modification so the PAX would be able to walk that day.

We moseyed over to the front of the club house for some other fun.
Baby box jumps x20
Dips x10 IC
Dirkens x10
Rinse and Repeat

Gathered back at the flag for Mary. PAX went around the circle calling an exercise.
Finished up with a nice stretch.

Great work today from the PAX. Thanks for letting me lead such a strong group.

BS Out!

April Ultimate

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18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

Mutiny Monday Michigan & More

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FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks

The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2

Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs

Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans

Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders

Announcements:
Shirt order, cycling returns, check slack

Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M

Great work gents. Always a pleasure to lead such a strong group.

BS out!

The Return of #12 (& Dauber)

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FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout:  Mosey to rock pile and grabbed medium rock.  Circled up around picnic tables.  Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work.  Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks.  Squat holds waiting for all runners returning from suicides. Returned rocks.  Step ups on curbs.  Bobby Hurley’s back and forth.  Mosey to Tennis courts for Mary.  Did some time on the wall with multiples of BTTW and people’s chair.
Mary:  Lots of stretches, yoga.
Announcements:  March madness contest/fundraiser.
T-Claps (Recognition):  GREAT SEEING PUDDLES back in the gloom!  Can you believe Tom Brady is coming out of retirement?  Oh my.
Prayer: YHC took us out. Unspoken.  Great to back in the gloom after an extended absence due to injury.

The Taper

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There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

Burpee Golf at Possum Trot 2/9/22

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FNGs: None
Warm Up: Can’t remember but we did something
The Workout: Multiple coupons of Heavy weight. (Sprinkler wanted something lighter) One PAX wore weight vest and flipped tire while the rest of us lifted to an I/C 20 count of any upper body exercise you wanted. One PAX threw frisbee in hopes of getting it close to tire. For every step away it was one burpee.  We repeated this cycle twice and the tire went to the other end of the parking lot and back while coupons were stationary. Ended up on over 150 burpee count before Mary. Breach will blame it on the frisbee, but we may have just been tired.
Mary: We did stuff for our abs.
Announcements: Can’t remember…check slack.  I am just typing words at this point because I cannot remember the announcements. Which is why 16-Bit is the BB Nazi and wants you to do them immediately after you Q.  Cancun should be the social media Q…Or maybe he should be the Meme Q…Those make me laugh….HAAAAAAAHHHHAAAAA!
T-Claps (Recognition): Anyone who reads this.
Prayer:  Injured PAX, unspoken, Gumps Dad passing. Breach with safe contest and reconnecting with an old friend.

Prison Yard Mini Heist 2/8/22

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FNGs: None
Warm Up: SSH, Frankenstein’s, Hillbillies/Imperial Walkers (Moseyed and explained the heist)
The Workout: One PAX to perform heist at a time. Start at parking lot entrance at top of hill. Tire drag entire way through course. 1. Lunge walk to Tire flip, 2. Tire flip to 3. sledge swings (20 reps), Mosey to 4. OH press 40lbs kettlebell (30 reps), Mosey to 5. Curls for girls (40 reps) this is midway down clubhouse hill, Mosey to entrance tree at bottom of hill. 6. 50 rope individual rope slams. Run with tire dragging back to start at top of parking lot.  Support PAX did Bear Crawls, all styles of merkins, Crab walks, all styles of abs, Shoulder taps and supermans, SSH, Fast feet and always made sure solo tire drag PAX did NOT finish alone.
Mary: No time
Announcements:  check slack
T-Claps (Recognition): All who finished it.
Prayer: Unspoken and YHC took us out.