FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
The Workout:
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
Announcements:
T-Claps (Recognition):
Prayer:
14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.
Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril, Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q
Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies
The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.
Station 1 Sandbag- Brupess with a snatch
Station 2 Pain Stick- Overhead press in the front and back
Station 3 Barbell- Rut Rohs
Station 4 Weight Plate- Squat and press
Station 5 Tire- Farmers Carry around the circle
Station 6 Kettlebell squat to upright row
Station 7 Kettlebell sandbags- Squats and shoulder shrugs
Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.
Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.
Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.
This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.
EC: A lot of PAX were there for EC.
FNGs: not today
Warm Up: 10 x Good Mornings, 10 x Spinal Rotations
The Workout: We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.
Mary: Short on Time
Announcements:
Picnic note from Dawgpound:
F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.
Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family
How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing
Bed Build Note from LED:
Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day. If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.
https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328
T-Claps (Recognition): Breach for proving the coffee for all of us.
Prayer: Unspoken
YHC took us out. Always an honor to lead.
FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises. Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.
Mary: popcorn
Announcements: bed build June 12
Prayer: military and first responders
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up: oyo
The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary: on tennis courts, good evenings, static stretches, Frankensteins
Announcements: see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home.
Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:
With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.
Murder bunnies 4 parking spots, 4 squats cusack back.
Murder bunnies 6 parking spots 4 ground pounders, cusack back.
repeat this for 2 more iterations upping reps to 8 and 12 reps
Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.
At shelter we did 3 sets of wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers. Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd
Prayer:FedEx mother, injured pax’s.
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
May 12 2021 – Possum Trot (Action Park) QIC POTS
EC:
Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby
PAX:
11
FNGs:
None
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
2 to 3 rounds through all Stations.
Mosey to;
Station 1 (The Hill)
3 Repetitions
Mosey to;
Station 2 (The rock pile)
3 Repetitions
Mosey to;
Station 3 (Concession stand)
3 Repetitions
Back to Station 1
Mary:
Guantanamo’s for all.
Announcements:
May Challenge in full swing
Pledge of Allegiance:
Led by Sprinkler
Prayer:
Double D’s Mother-in-law
Noah’s Arch family
Sprinkler’s daughters’ friend
Military and First Responders
Unspoken
FNGs: None. welcome back kotter – KOSHER! Great to have you back in the gloom
Warm Up: Circled up after a bunch of PAX ran 2 miles EC in the rain. Thanks for picking up the six men. Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers. Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout: Ran down library hill. SAFETY Point: only one PAX had a head lamp. Completely poor leadership on YHC. Thank you Lipsync for lighting the way. Stopped at the stop sign/fire hydrant and cranked out 10 squats. Proceeded down the road until we reached the cross walk. 5 burpees OYO. Mumble chatter had continued from the warm-up….something about would this be a running boot camp? From Dauber? PPPLEASE! Back to the fire hydrant for 10 merkins. What goes down must come up? Heading back up library hill. At the top, conducted 10 star jumps. Off to the rock pile. Asked PAX to get a medium rock. Size does matter. 11/13 rocks were fine. Other two…I think they were replaced for bigger ones. Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk. Once again, better leadership was needed by me. We did A LOT of exercises with the rocks in cadence mostly. Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc. From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc. Returned the rocks. Thanks again to Lipsync for lighting our way. Off to the amphitheater wall by library. All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises. Running out of time head to flag for Mary.
Mary: American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc. Finished with some yoga including DD, chair, pigeon…
Announcements: Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition): Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets. Good luck everyone.
Prayer: Thank you Norm for leading us out in prayer today. Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….
Finished with the Pledge of Allegiance to the flag. I saw this at AGS by Full House. I love this idea. Encourage other Qs to incorporate in their workouts.
Honored to lead!
Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.