FNGs: none
Warm Up: SSH, SFAC, Daisys, Windmill, lap around the deck
The Workout: 6 exercises, 5 rounds, 1 min work and 15 sec rest. Lawnmower, tricep extensions, ground pounders, curls for the girls, overhead press, and goblet squats
Mary: midget cookie pouches with the bell, low slow flutter with the bell
Announcements: Holly Springs half marathon F3 style next Saturday 11/14. Looking for people to man the aid stations
Prayer: 187 and family. Shamwow and family.
The heavy music was turned up loud, we went “trick or treating” a couple times, burpees were avoided, kettlebells were clanged, and a heavy friend (coupon) joined in the Halloween Hooliganry at the Underworld for Crazy Ivan. 10 PAX played along with YHC’s game of chance for their pre-Halloween beatdown.
FNG’s: none
Warm Up: SSH x 15, the 10 counts of Seal Claps, Overhead Claps, Good Mornings, and Daisy Pickers.
The Workout: The workout was simple. YHC brought a bucket of tickets, each with a different classic favorite Halloween candy pic on it. Each pic corresponded to a kettlebell exercise that was to be done AMRAP by the men while 1 pax (the timer) carried the pumpkin themed heavy friend (a 75 lb. cement ball skillfully crafted by Dahmer) down to a parked car and back. Repeato on this sequence a lot!
Exercises were: Reese’s – Horn Squats, Snickers – Bell Merkins, Skittles – Single Arm Shoulder Press, Twizzlers – Figure 8’s, Milky Way – Halos, Baby Ruth – Swings.
One caveat…YHC placed a few “trick or treat” tixx in the bucket. When drawn, the whole pax would travel a bit for short exercises. YHC put 3 such tixx in the bucket…2 were drawn during our time together. When they were drawn…we ran down to do a 30 ct. BTTW. Then next one was about halfway through the workout as we travelled up top to typewriter the parking curbs as a group before returning to the Underworld. As Halloween fortune would have it, the PAX never drew the 3rd “trick or treat” ticket…that would have cost us a short mosey, but 30 burpees. At the end of the workout, there were only 3 tixx left in the bucket that we didn’t get to. Lucky day before Halloween!
Mary: 20 Midget Cookie Pouches, 20 LSF IC. Have a nice day!
Announcements: Holly Springs virtual F3 half coming up…consider running or volunteering at aid station. More info to come this week! Mutiny moves to TING Monday for Ultimate under the lights! No metal cleats. Paradise City pax will still workout at TING that day…plenty on room on the turf for a change!
T-Claps (Recognition): Dahmer for his work on a new coupon for Crazy Ivan.
Prayer: Our brothers Shamwow!/187 and their M’s for some recent health issues they are dealing with. Kool aid just moved to area and his family settling in. Chaps stepped up to take us out. Thanks for playing fellas!
FNGs: none
Warm Up: joined Fram and Mutiny PAX for a jog with high knees, butt-kickers, karaoke….circled up for ssh, good am, o/h claps, seal claps, Fazio circles
The Workout: Broke out the TRX straps and executed some new arm and leg workouts. Inspired by TRX posts on FB, we tried some one legged squats. Need lots of balance for sure. Isolated various arm exercises and some of us managed to air merkins. A bit hard to get your feet in those straps. Once again, lots of mumble chatter while feeling the burn. Wonderful catching up with Boy George and hearing about his family journey and his training for a big race in GA next month.
Mary: Lots of LBC versions and side movements. Also had some P90X inspired moves thrown in by Fram.
Announcements: ULTIMATE at TING next Monday
T-Claps (Recognition): happy anniversary Red October- one year since its inception.
Prayer:
FedEx friend/his wife with inoperable tumor; kids going back to school in person today, UNSPOKEN
FNGs: none
Warm Up: 8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble. PAX executed various exercise with and without the coupon. After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun. Exercises included:
‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more
Mary: Light stretching
Announcements: Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition): Ruck for Mama’s House; HS Cupboard
Prayer: Unspoken; 187’s M; PAX looking for better employment opportunities
FNGs: None
9 HIMs posted to GP on a perfect morning. YHC and Dauber Co-Q. YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT
Warm Up:
Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).
The Workout
Circle of Rock: Mosey to the Rock Pile
10x3ct of each exercise: Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions
Heavy Hoops:
Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks
Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)
LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes
Burpees OYO for all PAX
Mosey back for COT
Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting
Prayer Requests: Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.
4 HIMS got in a solid ride. unfortunately only 1 escaped the wrath of the dog crap which seemed to come out of no where to wreak havoc
FNGs: None
Warm Up: Stretched out our mouths and vocal cords with good mumblechatter
The Workout: 10+ miles of mostly greenway but some trails. Tried to keep the ride smooth as to not disturb Lipsyncs post-wreck joint issues.
Mary: oops – Didn’t see her
Announcements: Reminder that the Wilmington Half/Full is scheduled for Feb 27th. marathonmadness channel is up on Slack
T-Claps (Recognition): Dauber pulled a BOGO and Q’d Thunder after the ride
Prayer: Gump and for those unspoken
FNGs: None
Warm Up: Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend. Pre-blast mentioned heavy weights, kettle bells, running and the number 27. My wife an I were celebrating our anniversary. More to come. 30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up. One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps. PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats. Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk. One PAX of the two-man team ran up & down the stairs and then around the building. More kettlebell exercises including plank slaps, soccer bells, squats, etc. Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store. Balls to the walls for a 27 count followed by 4 quick burpees OYO. I asked the PAX if they got eggs at the store. Nope. We all have heard that before, right? Back to the store running around the building. During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy). Their new info would be shared later. From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches. Midget love handles, upright rows, and overhead from our knees.
Mary: held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend. YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox. Finished with some stretching over good mumble chatter about working at your marriage. Love language book. Great read. Communication a must.
Announcements: HS Food Pantry/Cupboard workday; Ruck to Mama’s
T-Claps (Recognition): celebrating 27 years of marriage – thank you God
Prayer: YHC took us out. PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.
Honor to lead.
Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background
FNGs: None
Warm Up: Warmed up with PAX at Mutiny led by Fanny Pack. A little mosey, good m, lots of arm movements with sir Fabio, seal claps, OH claps, Imperial Walkers, Hillbillies….
The Workout: Grabbed two kettlebells and hung two TRX bands for Gump and me. Tuned into Yacht Rock and commenced a smooth workout consisting of tricep curls, bicep curls, swings, squats, lawn mowers, flies, derkins, thrusters, ground pounders, etc. The workout flew by with great mumble chatter and easy-listening tunes.
Mary: mosey to the tennis courts for lots of WW Is and LBCs.
Announcements: Ruck with a cop in FV (see Breach on Slack).
T-Claps (Recognition): Great job PAX who rucked for Mama’s House; nearing $1K in donations! Also nice work at HS food cupboard on Saturday fixing ramp/landscaping.
Prayer: Unspoken; PAX and their spouses looking for employment; COVID cases increasing. Kids, teachers, families impacted going back to school.
YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!
EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)
FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!
We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.
Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.
Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!
FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.
12Ic xSSH
jog .03 mile
12ic x SSH-12 xCurls for girls
jog .03 mile
12ic x SSh -12 x Curls for girls-12ic x mountain climbers
jog .03 mile
12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext
jog .03 mile
continued this routine with the following exercise:12 x WWII,12 x overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x burpees.
return rocks and head to courts
Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt
first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health