EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Oakwood 24 this Saturday.
T-Claps (Recognition):
Prayer:
All families during the Holidays
FNGs: Welcome Teen Wolf!
EC: 187 and UTI
Warm Up: Moseyed over to back portion of Planet Fitness parking lot for some warmup exercises to include cadence count Frankensteins, Fozio Arm Circles, Windmills, Good Mornings, and Imperial Walkers.
The Workout: PAX gathered at the back of the Planet Fitness parking lot facing the Butchers Market (great signature steak tips). We ran towards Butchers market, held chill cut for 60 seconds then performed 5 Merkins, 5 Squats, 5 Inverted SSH, 5 Side Plank to Merkins (crowd favorite) and then 5 Jump squats. Pax then ran back to the opposite end of the parking lot where we held chill cut for 60 seconds and increased each exercise by 5. This was rinsed and repeated until we hit the 20 rep count per each exercise.
PAX then Moseyed behind Harris Teeter, grabbed some pallets and did 2 rounds of 25 shoulder presses and overhead squats. Finally we headed in front of HT for 3 rounds of 25 dips on the park benches or wall.
Mary: Low Slow Flutter and Homer to Marge for 25 reps followed by 15 Straight Leg Raise.
Announcements:Oakwood 24, Throwback 5 starting Monday December 30th at Mutiny, Healing Transition this Friday (donations clothing always accepted). UTI tomorrow morning at Dunkin Donuts at 5:30am 3rd F 2020 vision for F3 South Wake.
T-Claps (Recognition): 187 and UTI getting some miles in before the workout.
Prayer: UTI’s coworker diagnosed with pulmonary emboli, Teen Wolfs relatives with pneumonia and in rehab from a recent fall, Walaby, and unspoken prayers.
EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:
N/A
The Workout:
Onnit Yoga
Mary:
N/A
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad
EC: Emeril, Dumbo, Flanigan
FNGs: Nope
Warm Up:
We went right into Onnit Yoga
The Workout:
Onnit Yoga
Mary:
We did Onnit Yoga, so no.
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
EC: Dawgpound, Emeril, Buford, Pikachu
FNGs: Does Scrooge count??? I mean it is Dumbo, but Scrooge is a better name. Just get your wife the real tree Dumbo!!
Warm Up:
Onnit Kettlebell Warm Up
The Workout:
Work Hard Recover Faster 1
Mary:
Onnit Kettlebell Cool Down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
Pilgram and his family
Quiver and his family
Wallaby’s and his family
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.
FNGs: Not today
Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.
The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby. I dropped the ball and am sorry for not keeping you guys on the route.
Mary: 🙁
Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.
T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.
Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend
Solid work this morning men.
YHC took us out. Always an honor to lead.
FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had. I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out
EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.
SSH x50
IW x15
Hil x15
Plank position: Hand Release Merkins x10
Mountain Climbers x10
At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member. Day 1 UTI was choosen
The Workout:
Mosey to the rock pile and bring a rock back to the BBall courts.
On your six and air press x20
American Hammers x20
Overhead Press x20
Repeat x2
Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over. Rocks returned
Mosey to the bottom of the ramp and split in two groups.
Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back
Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.
Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend
Enjoyed it, See you at the Nut
EC: 187, Axe, Skidmark
FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…
Ran to bank parking lot circled up
JR -OYO
SSH -x20
JR – OYO
GM – x10
FAC – x10
JR – OYO
Seal Claps -x10
JR – OYO
The Workout: Mosey to loading dock and divided into 2 groups
Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat
Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat
Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat
Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat
Mosey to hill for 7’s
Merkins at the bottom JR and the top
Head over to GCF parking lot for leg and core burn out with scooters.
Group 1 ran around jiffy lube/ group 2 rode scooter push or pull
Group 1 plank hold/ group 2 crab walk with feet on scooter
Group 1 JR/ group 2 seal crawl with feet on scooter
Around the world:
Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse
repeat in plank position and pass scooter with feet
Mary:LBC x20
Low slow flutter x20
Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family