Breach – Page 2 – F3 South Wake

52nd Birthday Q

May 27, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Airsoft, Ausfart, Breach, Cancun, Gump, Haggis, HazMat, Socrates, Stubs, WoolyBully

FNGs: None

Warm Up: SSH, Arm Circles, GM, WMH

The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.

Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column

Diamonds: Wonder Bra | Rows

Hearts: Ground Pounder | Squats

Clubs: American Hammer | Windshield Wiper over the KB/rock

Spades: Curls | Triceps

Mary: This one came down to the wire. Return coupons

Announcements: Picnic , Memorial Day Murph, Check slack

Prayer: PAX traveling, recovering from injury, looking for work

Painting the Fence at Sugg

May 20, 2024/in Faith /QIC: UTI
PAX: Abe, Best In Show, Breach, Cupid, Dauber, Gillette, Gump, Pikachu, Roaming Gnome, Sombrero, U.T.I, Wide Right

FNGs: No

Warm Up: It was plenty warm

The Workout:

Fence Painting, Lifting paint buckets,

Mary: Light clean-up

Announcements: Next Town Support effort will be scheduled soon, check with Gump

Great 2nd F following a fun morning of work

T-Claps (Recognition): These dudes. Doin’ good in the hood

Dante’s Peak (5/14/24

May 16, 2024/in Prison Yard /QIC: Fram
PAX: Bobby Boucher, Breach, FlipPhone, Fram, Six Inch

FNGs: None

Warm Up: Various exercises, Mosey to bottom of ole red,

The Workout: Jog to Dante’s Peak

Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top.

Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion.

Mary: No time

Announcements: Check Slack

T-Claps (Recognition):

Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken.

Landscapers Union (Disney 5/9/24)

May 16, 2024/in Disney /QIC: Fram
PAX: Banana Seat, Bobby Boucher, Breach, Cupid, Dumbo, FlipPhone, Midget 4 Life, Pac-Man, Riding Red, Sprinker, Woody

FNGs: None

Warm Up: Various

The Workout:

ME: jog to hill

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

Jump rope
WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercises

Announcements: Over a week ago..check slack

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX.

Italian gas stations have some strange customers

May 16, 2024/in Disney /QIC: SoftServe
PAX: Abe, Breach, U.T.I, Woody

Warm Up:

Good Mornings
Hillbillies / Imperial walkers
SFAC

The Workout:

Everyone grabbed a coupon and headed to the pavilion.

WWI’s
chest press
tricep extensions
alternate staggered pushups

took it to the half wall and did some:

Erkins / Derkins & Dips
toe taps and star jumps

Mary:

🍿 Mary

During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. 😲🤯

Announcements:

3F opportunities coming up

painting the fence at Bass Lake (check slack for details)

Prayer:

pray for Nemo and his family after the loss of his mother.

UFO May 6th

May 6, 2024/in UFO /QIC: Fram
PAX: Abacas the OG, Batboy, Bernie, Bobby Dall, Breach, Buttermilk, Choppa, Clunker, Cupid, Dauber, Gump, Jellybeans, Kubota, LED, Mulch, Red Light District, Rico, Sombrero, Sparky, Tumbleweed, U.T.I, Wham-o, Wide Right

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.

Announcements: Painting Holly Springs Monday, May 20th 9-11.

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out.

Cindy’s Boo Hoo

April 19, 2024/in Sheepdog /QIC: Flip Phone
PAX: @Abucus the OG, @buffalo, @flip phone, @Rubix, Breach, Fram, H1N1, LED, Rico, Slappy

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.

King TUT at TBD

April 17, 2024/in To Be Determined /QIC: Fram
PAX: @p.s.i, Bleeder, Breach, Cancun, Etcha-Sketch, Fanny Pack, Fram, Nemo, no doubt, Plunger, Stickers, Yogurt

FNGs: None

Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,

The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.

Set 1: Curl/Tri/press (3 count on neg/pos)

Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)

Set 3: HTM/WW1/Weighted side plank

Set 4: squirrel squat/lunge hold single arm press

Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press

Mary: We thanked ourselves and someone who’s been frustrating us.

Announcements: WOD, and Beer Ruck

T-Claps (Recognition):

Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken

Murderer’s Row

April 16, 2024/in Prison Yard /QIC: Fram
PAX: Banana Seat, Breach, Clean Sweep, FlipPhone, LED, Six Inch

FNGs:None

Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch,

The Workout:

12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.

24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches

Mary: Couldn’t do it.

Announcements: Travis Manion WOD date change, Beer ruck, Q-more.

T-Claps (Recognition):

Prayer: FlipPhone’s M had good news regarding medical follow-up. Unspoken

Miserable Mile

April 8, 2024/in Sheepdog /QIC: Banana Seat
PAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, H1N1, M4Life, Pumps, Rico, Rubiks

9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.

Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins

Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)

Mary didn’t show up. We did have a nice trunk coffee afterwards.

Thanks for coming out men and trying to push ourselves outside the comfort zone.

BS Out!

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