Stone Cold Kung Pow 5/28/21
17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Tag Archive for: Breach
Deuce VQ
No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup. Good work.
Prayer:sprinklers family and mother
EVENing the ODDs
FNGs: None
Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:
PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”
PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.
I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.
Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,
Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.
Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC. ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.
Tiger Blood 1st 90 Minute Bootcamp 5/6/21
YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region. It seemed fitting to make it Tiger Blood after I took over as manager. The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.
FNGs: Not today
Warm Up: 1 mile mosey to womble upper lot for warmups
The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins. Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
Mary: Mosey back to Tiger Blood HRMS for stretching 7+ miles completed along the way
Announcements:
T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
Prayer:
First time at Falcon Park
FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner. Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:
No EC + 3 miles. Did ya even post bro?
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)
Pennsylvania Sweat Box at Cobra
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
- SSH x 20
- Good Morning x 10
- Standard Merk x 20
- Imperial Walker x 20
- Fazio 10+10
The Workout:
- Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
- Get accountability partner
- Pax Does the following exercises right in front the butchers market
- Squat x 20
- WW2 x 20
- SSH x 20
- Merkin x 20
- Freddy Merc x 20
- Lunges x 20
- After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
- Repeat the above until time
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
- Low Slow Flutter x 20
- Homer to Marge
- Homer to Marge alternating legs
- times up
Announcements:
- Family Cookout – check slack
- JoCo CSAUP – check slack
T-Claps (Recognition):
- Roger Roger’s family member with brain tumer
Prayer:
- YHC took us out in a Ball of Man
- Honor to lead men
Red October 5/17/2021
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.
Crazy Ivan 5/14/21
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