FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel
EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!
Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.
Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.
Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.
Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.
Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.
FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna
I was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.
FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:
10 pullups
2 PAX doing swing crunches, others holding plank. 3 rounds each.
Indian run to mysterious new ramp on the path behind Kenny’s Grave.
Bear crawl up path. Every step, 1 merkin.
This was a looooooong path.
10 star jumps at the top.
Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.
Indian run back to Kenny’s Grave.
Parking lot speedy foot work for a lap.
Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken
EC: Fonzie, LED
Warm Up: I can’t remember…but I know we did 5 burpees.
The Workout:
Mosey to baseball field for one welsh dragon to 10.
Mosey back to tennis court for reconstructed burpees.
Crab walk first court, 4 turkish getups. Run back.
Crab walk two courts, 4 turkish getups and up/downs. Run back.
Crab walk three courts, 4 turkish getups and merkins. Run back.
Crab walk all four courts, 4 turkish getups and burpees. Run back.
Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.
Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.
Mary: PAX choice.
Announcements: Frosty the CSAUP.
T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.
Prayer: Everyday life.
EC: Banana Seat, Cupid
FNGs: None
Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching
The Workout:
Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.
Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.
Mary: Each PAX picked two ab exercises.
Announcements: Frosty the…CSAUP!
Prayer: Unspoken
EC: UTI, Axe, 187, Full House, Cupid
ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe, Redenbacher, Snap, UTI, 187 ,16-bit
FNGs: None
Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps
The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front. Proceeded to tennis courts for Average Joe’s vs. Globo Gym. Apparently Fram used to be a professional dodge ball player, who knew! Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.
Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day
Announcements: F3 picnic Saturday 11-2 Harris Lake shelter
T-Claps (Recognition): Great to see Crap Legs out today!
Prayer: Oboe, had to put down his dog yesterday, 16 years old. Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken. Health of all PAX and those training for half/marathon’s coming up.
YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.
FNGs: n/a
Warm Up:
SSH x15 IC
Daisy Picker x10
Standard Merkin x15
Fazio arm circles x10 forwards & backwards
*No rest*
Overhead clap x15 IC
*No rest*
Seal clap x15 IC
The Workout:
Mosey to pavilion
Partner up – 2x cayote uglies per person (thanks Double D)
Mosey over to the playground
YHC called for each partner to do 10x pull ups / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much
Mosey to the amphitheater
10 count people’s char down the line
10 count balls to the wall down the line
10 count people’s char down the line
10 count balls to the wall down the line
Mosey around the pond to the railing/bars
Partner 1 does 10x upright rows
Partner 2 does 10x star jumps
Switch and repeat for 20 of each total
Mosey to the rock pile – pax were encouraged to grab a small rock
Line up on the end parking lot line for bear crawl jack webs
4x Overhead press with rock
Crawl bear to the greenway
1x merkin
Bear crawl back to the rock
Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins
Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.
Irkins x20
Derkins x20
YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins
Merkins x20
Dips x20
Arms were shot and apologies were made for anyone who needed to use them tomorrow.
Mosey to the tennis courts
Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.
Mary:
Shoulder tap x15 IC
Planks w/left arm / right leg extended & switching extended extremities
Planks with left leg/arm up and 5x crunches on each side
Chill cut for the last 60 seconds
Announcements:
Picnic this Saturday
Squatter has the Q at Thunder next week for his 2 year anniversary.
2nd F following Thunder at Pace Yourself
T-Claps (Recognition):
Shredder for being back out
Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:
Praises for Shredder back at a bootcamp
During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work. With that in mind, I set out this week to begin combating that notion. 45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.
FNGs: None
EC: Cupid
Warm Up:
Moroccan Night Club x 10
Smurf Jacks x 10
Good Morning x 10
Cotton Pickers x 10
Nancy Kerrigan x 10 each direction. This is a variation on the traditional arm circles. You lean your torso forward and extend one leg out behind you. Circle arms for a 10 count forward. Switch legs and then do 10 circles in reverse
The Workout:
Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.
We began in the parking lot with an easy set of 20 prisoner squats.
Lunge walk to the side of the tennis courts nearest the road. Reminded PAX that it wasn’t a race and to make sure to use good form on the way over. Squat hold for the six.
Bobby Hurley x 16
Walk Like an Egyptian to the next side of the tennis courts. WLaE is essentially a lunge walk Indian run. PAX line up and step forward in to a lunge and hold it. The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front. Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front. We cycled through the line two times to get to the next spot.
Everyone grabbed a rock and came back down to the road. Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.
Lunge walk to side by the ball field.
Floating lunges x 10 each leg. Lunge forward and then backward with the same leg, not touching in the middle. Forward and back counted as 1. This hurt.
Walk Like an Egyptian back to main parking lot. This time, instead of bear crawls, we did duck walks to the front of the line. We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.
Everyone grabbed a partner and back-to-back people’s chair for a 30 count.
Mosey to the street side where we did Bobby Hurley x 20.
Mosey to the back and grabbed our rocks. Held them over head and did 20 squats. Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.
After that we moseyed back to the parking lot to circle up for Mary.
Mary:
Low slow flutter x 15
American Hammers x 15
Box cutters x 10
6 inches for a 30ish count.
The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast. I said that we were multiplying by 0 and that was the number of burpees we were doing. It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania. Clearly I got distracted. Either way, we didn’t do any burpees.
Announcements:
Picnic on Saturday. Signup sheet in the #2ndF channel in Slack. Bring stuff.
Q Sheet challenge still going. Even if its a couple weeks out, get your name on there and lead a workout. If you’re new or nervous ask for help from a site Q. It doesn’t have to be perfect and it doesn’t have to be gimmicky. Just make people hurt (in a good way).
T-Claps (Recognition):
Fromunga for wearing a weight vest for no good reason.
Prayer:
FedEx’s coworker who got bit in the hand by a dog while at work. Pray that he recovers full feeling to his hand.
Double D’s grandson getting tubes in his ears this morning. Pray for his mother as any procedure on a child is always much harder on the parents.
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FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken