Uturn 8/14
EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:
https://onthegomap.com/s/2dbcgteq
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Posts
Thunder: Ultimate on Pitch at Womble
FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way. Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary: Time ran out
Announcements: Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE! Awesome plays men.
Prayer: Injured PAX; Family traveling; boy with kidney disease; Unspoken. YHC took us out.
Honored to lead. Great work in the sun and humidity. – Dauber
HHH (Hot, Humid, Hilly)
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
Birthday Q 2/10
FNGs:
None today – tried for the guy at the track but he didn’t bite
Warm Up:
Get all the weights over the fence to the track
SSH x31 IC while we waited for Lipstick
Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:
Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.
We went through each set of 4 exercises 2 times at 10 reps each – the sets were:
Kettlebell swings
Death march
Burpees
Homer to Marge
Snatch
10 to 2
Star jump
Low slow flutter
Turkish get ups
360s
Absolution
Crab cakes
Mary:
LBCs x31 IC
Announcements:
New format for caveman. It was a hit.
Picnic June 26th. Dawgpound to repost – sign up.
Prayer:
Emeril’s friend with cancer.
1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax
EC: Pikachu, Deadbolt, Shredder
FNGs:
None
Warm Up:
- Ran a Lap around the parking lot
- OYO Burpees x 5
- SSH IC x 20
- Good Morning IC x 10
- Daisy Pickers IC x 10
- Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
- Seal Claps IC x 10
- Overhead Claps IC x 10
The Workout:
Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle
- Exercise 1: Offset Curl
- Exercise 2: Offset Row
- Exercise 3: Offset Shoulder Press
- Exercise 4: Reverse Lunge
- Exercise 5: Switch Squat
- Exercise 6: Ab row
We did this for 4.5 cycles through the exercise list. During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.
Mary:
Completed 2 rounds of random Ab Exercises called by PAX
Announcements:
- Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM. Would be great for as many PAX as possible to make it out there.
- Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD
Prayer/Praise:
- Deadbolt’s daughter is turning 23. Congrats to her and the Deadbolt family.
Rock Swap Fail
Great group out there today. Solid EC as a bunch of us stuck together on a strong pace. After almost 4 years, and countless times posting at PT when it was the only show in town on Wed, this was the first time I took the Q.
FNGs: None today, so no extra points for any PAX
Warm Up: Jog around tennis courts, circle up for exercises. All you need to know is we did Good Mornings and we did ICx20. Several other typical moves to prepare for workout.
The Workout: Moseyed around courts to select a rock that would be a good challenge with focus on bi/tri and Wonder Bras. We lined up at one end of the lot and we did bis/tris ICx20, then a run to far end where we did tempo squats ICx10. Back to rocks and repeat. Did this 3 times. Next we lined up across from an accountability partner and we did Wonder Bras ICx20, followed by a shoulder burn holding out on 10 count – Fazio 10 forward, 10 count hold, Fazio 10 reverse, 10 count hold, Seal Claps ICx10, 10 count hold, Overhead Claps ICx10, 10 count hold. Recover on the Michael Phelps. Repeat. Shredder pulled a rock swap and delivered his slightly heaver rock to me, and Cancun quickly joined the swap by trading out with me and dropping a behemoth at my feet. Staring down at that thing I had to decide if another round was in order, or if time was ticking and it was time to return the rocks. Truth be told, the plan was to be done, and so I stuck to it, but I did Cusak that piece of shit back to the pile as a show of good faith. By the way, very little chance I was gonna survive another round of Wonder Bras with that thing. Returned the rocks and moseyed down to the field house and did alternating BTTW and tempo dips. 3 rounds and nice job by Pots going 1 handed. Circled up for a quick set of SSH ICx50. Moseyed back to tennis courts lined up at one end and did merkins ICx10, Bear Crawl across court 1, shoulder taps ICx0, Bear Crawl across court 2, Nipplers ICx10, Bear Crawl across court 3, Plank hold 10 count. Lots of action out there today, lots of constant movements, very few recovery. Ended up logging 1 mile even while moving our way around the park.
Mary: Multiple rounds of LBC, Homer to Marge, 6 Hold and Low Slow Flutters
Announcements: Picnic, Fram on Q at TB, Warbucks on Q at Disney, Shredder preparing for Memorial Day Murph
T-Claps (Recognition): Everyone, all PAX really put in the effort this morning. We kept moving and worked hard start to finish.
Prayer: Fram shared upcoming travel to reconnect with family he has not seen in 2 years. Tend to forget how the pandemic might have isolated some folks and led to these long gaps in sharing time together. Shredder took us out.
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
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.
OG U-turn returns
25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
Chasing a Deer at TBD
PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:
1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.
2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other. At one point a deer decided to meander across the field and we tried but failed to keep up.
Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America