Emeril – Page 31 – F3 South Wake

Just One Minute – UvU1

August 5, 2019/in Paradise City /QIC: Banana Seat
PAX: 187, AAA, Axe, Banana Seat, Blue Hen, Chips, Emeril, Go-Gurt, Goya, H1N1, Lucky Charms, Messi, Mookie, Pablo, Pac-Man, Popinski, QWERTY, ShamWow!, Snap, Yogurt

Day 1 of the You vs. You challenge had 20 HIM getting stronger together. 11 of those chose to start with some EC. YHC passed out some special treats just before the workout to those that completed EC. One FNG was there and one visitor from Carpex made his first trip to a SouthWake AO. A light drizzle came into play during the workout and the PAX was pleased by it. UvU challenge is intended to get guys out of their comfort zone and push harder than normal through the workout. YHC saw that in some guys, others were called out a couple times for walking. Here is how we went down to Paradise City.

FNG: Goya (brought by Emeril)

Warm Up:
Laps while snaking the parking lot with cariocas and slides before circling up with a squat hold.

Work on form
Exaggerated SSH x10 IC
SSH x10 IC
Exaggerated IW into HB x10 IC
IW into HB x10 IC
Exaggerated Mtn Climber x10 IC
Mtn climbers x10 IC
Exaggerated Prisoner Squats x10 IC
Squats x20

The Workout:
Just 1 Min – 3 groups for scout run
PAX will start in lower parking lot for 1 min of scout running then stopping for 1 min of an exercise. Rinse and repeat for 14 mins. Then head towards upper loop and repeat for another 14 mins.

Run, merkins
Run, bear crawl
Run, squats
Run, lunge
Run, monkey humpers
Run, plank jacks
Run, burpees

Head to laps with ramp
Run, shoulder taps
Run, broad jumps
Run, diamond merkins
Run, star jumps
Run, Turkish getups
Run, knerkins
Run, Catalina Wine Mixers

Mary:
Cold Play – Sally with 6 inch hold

Announcements:
See slack and FB, UvU continues tomorrow at The Nutcracker

T-Claps (Recognition):
EC – 187, Emeril, Messi, ShamWOW!, Axe, QWERTY, Yogurt, Go-Gurt, H1N1, Pablo, Banana Seat
Ramp Sprints – Yogurt, Go-Gurt, Snap
Breath Taker – Popinski

Prayer:
H1N1 testing, shootings, PAX on IR

It was a pleasure to lead this morning. Pumped for a strong week. Hope to see more guys out tomorrow pushing themselves.

BS Out!

Nomads in search of Fritters

August 5, 2019/in Disney /QIC: Pablo
PAX: Beast, Borland, Dawgpound, Dumbo, Emeril, Full House, Garfield, Katniss, Lucky Charms, M4L, New Mexico, Orphan, Pablo, Particle Board, Quiver

15 PAX, 11 for EC came out to support a few Nomads traveling to Southwake plus one local on their journey for the coveted Fritter. All fritters have to come through Disney, so YHC decided to take the Q and show these Nomads how we do it in Southwake with a trip to the Abyss

EC: Particle Board, Borland, Full House, Garfield, Orphan, Katniss, Lucky Charms, Emeril, Dumbo, Dawgpound, Pablo

FNGs: None

Fritter: Borland, Orphan, Garfield, Full House (with Breathtaker!!!)

Warm Up: A warm-up jog around the soccer field. Circle up for exercises in cadence: SSH x20, Imperial walkers x10, Hillbillies x10, Sir Fazio Arm circles x10F x10R, Good Mornings x10

The Workout: Quick count off then mosey to the Abyss. Find accountability partner for a Dora 1-2-3 (exercises 100x merkin, 200x LBC, 300x squat). Parnter 1 start the exercises, partner 2 travel down the abyss and do 5 burpees and back up to switch with partner 1. Wash rinse and repeat until all exercises are completed. YHC felt that we still had a few more trips up and down the abyss, so partner 1 completed plank exercises called out by myself or M4L while partner 2 traveled back down the abyss for 5 star jumps; wash, rinse, and repeat for 2 cycles each. Regroup and head back toward playground/bathroom area for more fun. Found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 merkins, switch and repeat. Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Partner 1 hold BTTW while partner 2 did 10 shoulder taps, switch and repeat. Then repeat all 3 exercises sets again but instead of BTTW, Partner held Peoples chair. Once completed mosey to flag for MARY

Mary: All exercises in cadence: LSFx20, Homer to Marge x10, Box Cutter x 10, Pickle Pounder x 20

Announcements: Check FB and Slack

T-Claps (Recognition): Full House doing Fritter with Breathtaker!!!

Prayer: Unspoken, New Mexico took us out.

Let’s get to it… Slide Rule this one’s for you! ;)

August 3, 2019/in U Turn /QIC: ShamWow
PAX: Alpine, Aquaman, Axe, Banana Seat, Bernie, Blue Hen, Bulls Eye, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Gump, H1N1, Katniss, LED, Lipstick, Norm, Oyster, Peeping Tom, Pikachu, Redenbacher, ShamWow!, Slide Rule, Slurpee, Straight Cash, UTI, Yogurt

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong. Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

Dawgpound brings music to PT

July 31, 2019/in Possum Trot /QIC: Dawgpound
PAX: 16-bit, 187, Banana Seat, Borland, Breach, Cha Ching, Cowboy, Dawgpound, Dumbo, Emeril, Farva, FedEx, Fonzie, Full House, Garfield, Gump, H1N1, LED, Lucky Charms, Maybelline, Messi, Modify, Orphan, Pablo, Pac-Man, Particle Board, Pinto, Rainmaker, Slimer, The Natural, Venkman, Yosemite

EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop

Good Morning

Bat Wing

Fazio Forward

Fazio Backward

Seal Claps

Overhead Claps

Ralphe Pulses

Pickers

Imperial Walker

Hillbillies

The Workout:

The Man from the Killers — Jumping Jacks and Burpees

Stack Em Up Suicide Bear Crawl and Crawl Bear. Bear Crawl to cone. Crawl Bear to start line. Up the hill by baseball field

Round 1:

10 Merkins — Good Form

Round 2:

Reverse Lunge to Forward Lunge 10 each leg — /Only do this at cone/

10 Merkins

Round 3:

30 Plank Jack — /Only do this at cone/

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 4:

40 Shoulder taps (20 Each Shoulder — /Only do this at cone/

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 5:

10 Absolutions — /Only do this at cone/

40 Shoulder taps (20 Each Shoulder

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning

Mary:

LBC

Low Slow Flutter

Homer to Marge

Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax

Crazy Ivan 7/26- Big Boy Toys

July 29, 2019/in Crazy Ivan /QIC: Breach
PAX: 8 Bit, Breach, Dauber, Dawgpound, Emeril, Lucky Charms, Pablo, POTS

Pax of 8 got stronger with some big boy toys

Dauber, Pots, Dawgpound, Lucky Charms, Emeril, Pablo, 8-bit and Breach on the Q

Warm up– Jog around the parking lot and circle up for a 22 count party of SSH, Imperial Walkers, Daisy Pickers and Windmills.

Main Event– 4 stations of fun for a Tabata style workout 8 30 second sets with 10 seconds of rest between each set. Rotate Stations after completion of the set.

Station 1 (Kettlebells) Round 1 swings, Round 2 Upright Rows

Station 2 (Tires and Fire hoses) Round 1 Tire flips, Round 2 Fire hose Lunges

Station 3 (Battle Ropes and Med Balls) Round 1 Waves, Round 2 Med Ball Slams

Station 4 (Pain Sticks) Round 1 Alternate between Curls and Tricep extensions, Round 2 Squats

Announcements: CSAUP in Greenville

Closed in Prayer

Shield Lock Challenge

July 27, 2019/in U Turn /QIC: Warbucks
PAX: 16-bit, 187, Aquaman, Bundey, Cowboy, Dauber, Dumbo, Emeril, Fonzie, Gump, LED, Lipsync, Martini, Nemo, Norm, Pablo, Pikachu, Skidmark, UTI, Warbucks, WebEx

23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

So… I borrowed this recipe from Emeril…

July 22, 2019/in Paradise City /QIC: UTI
PAX: Blue Hen, Brony, Cupid, Emeril, Flanigan, Full House, Go-Gurt, Lipstick, Lucky Charms, M4L, Nemo, Pablo, Patch, Peeping Tom, Pikachu, Quiver, ShamWow!, Skidmark, Snap, Steamboat, Straight Cash, Tetanus, Thingamabob, UTI, Wiggly, Yellow Card, Yogurt

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC. It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away. I can report that these vest contraptions really, really work. As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage). Shovel Flag planted, Nemo out ahead of me by a few minutes. It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post. They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say. If you are a Facebook’er – Here is link to the BackBlast.

I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration. 27!!! Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning. He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point. Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card. These guys were there with me on day 1 and showed up again today. Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years. Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!! WHAT WAS THE WORKOUT!?!? ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense), YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early. There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts. Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill. We rounded the corner and Mozy’d once again for a bit. At the next tree, we met the sidewalk for Fast Feet until the next tree. Back to a Mozy as we headed down the Ting Ramp for “The Workout”. Squat Hold for the 6

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed. The time allowed is driven by partner 2 who is on the run from one side of the lot to the other. Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S. If this were a video I would be playing this section in timelapse cause it took a while to complete. PAX picked up the 6 on these and helped the remaining groups finish out their work. This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too. Good feedback on this one. Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp. The rest of the time I diverged from Emeril’s recipe a bit. His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today). So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees. Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp. The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.> You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)… Emeril knows what I’m talking about. BAM!

Audible called to form 4 lines for Indian Runs. From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough… Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company. PT is still on the mend but they both made a point to be here on my anniversary with a modified workout. Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake. It’s been a great 2 years and I’m happy to have stuck with it. 1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in. So happy to have gotten more involved in the 2nd and 3rd Fs. Feeling alot of growth through F3 and very happy to continue that growth in the years to come. If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there. It’s worth the wait.

Announcements:

Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
F3 Dads Camp has some open spots – See M4L
Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

See above – Thanks again everyone. Great time out there this morning.
Shredder doing good in the world on a mission trip.

Prayer:

Hit and run victim in Fuquay over the weekend. Not a member of F3 but a reminder to wear your reflective gear on your runs.
Crablegs on his MLB journey
Quiver’s daughter starting school soon shortly after their move to South Wake. YHC extended the prayer to all kids returning to school. Being a kid is hard and guiding your kids through life is hard too. Prayers to oversee the kids and the parents through these changes.

Welcome White Claw and Duck Hunt

July 19, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: 8 Bit, Blue Hen, Breach, Buford, Dahmer, Dauber, Dawgpound, Duck Hunt, Emeril, Flanigan, Lucky Charms, Moby, Pablo, POTS, Skidmark, UTI, White Claw, Wiggly

Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

Is there a Big Dipper?

July 17, 2019/in Running 4 the John /QIC: UTI
PAX: 187, Borland, Cowboy, Dawgpound, Emeril, Full House, Lipstick, M4L, Nemo, Peeping Tom, Redenbacher, Sassy, UTI, Warbucks

EC: Redenbacher, Lipstick, Nemo, YHC

FNGs: Not today…

Warm Up:

The original plan was to endure the heat and do a simple out and back from R4TJ headquarters to TBD headquarters, see if we could do a fly-by and see some of those PAX out to be DETERMINED. Slap some hands, some asses, and bring it back to R4TJ HQ for COT. Then, even before we could start warm-up, I locked eyes with DawgPound and he was giving me those big puppy dawg eyes. He wanted to run The Little Dipper… How can I say no!? There was some backlash in the ranks “Who’s the Q?” I answered “Well, I am!” and justified that it’s running and I want to make sure that R4TJ is catering to the needs of it’s VIPs (which is anyone that shows up and has a voice – extra VIP status for ‘The DawgPound’ because is has a THE in his name). Had he requested that we all start doing Merkins for the duration of the workout, I would have said “Dawwwgggg, Please!” but he only suggested a slight detour on our return route and we probably netted a bit more mileage which MADE US STRONGER!!! But, I digress…

Frankensteins, Daisy Pickers, High Knees, Butt Kickers were our warm-up moves. The last two were in motion towards the stop sign off the main drag into Ting near the construction. We began the run from the sign.

The Workout:

A RUN! It really shouldn’t surprise anyone, R4TJ is listed as a RUNNING AO on our website. Not listed on our website is that we typically run for something closer to an hour end-to-end at R4TJ. Lipstick and I will need to call on our resident web heads to fix that. We’ve been living a lie…

We ran The Little Dipper for THE DawgPound as previously discussed. It’s named for it’s shape, see this backblast for reference. 187 was fast to ask about the Big Dipper… We simply don’t have one here in South Wake. Maybe it’s because Holly Springs isn’t very big? Or perhaps we discovered the Big Dipper but called it the Little Dipper because we were hoping for more from a Dipper?… Not sure… Curious… Fascinating… Intriguing…. Dodo Birds? OH, YEAH! So we were running and it was really hot and steamy out this morning. I don’t know about the rest of the PAX but it was a struggle today for YHC. I managed to get back to HQ clocking in just over 5 miles (even with the slight short-cut down the stairs instead of going all the way to the light at Ting).

It is important to note that we had 2 visitors this morning

– Peeping Tom of Carpex was out. Still a little bloody and bruised in places but getting out in the gloom from some walking and light running where his injuries would allow.

– Borland from Raleigh was present and accounted for as well. Glad to have him out and in my corner to maintain order at the AO this morning. Be glad some of you were counted, nuf said.

Mary: Big Mary or little Mary? Do not tell Big Mary, I called her Big… It never goes well…

Announcements:

-Sasquatch CSAUP 7/27 – Hit up Owais for details, check your Social Media accounts

-Still needs for this weekend to support Meg’s Smile – check with Sliderule

T-Claps (Recognition):

-Midget for helping bring everyone together this morning (through the power of his High School self) but also every other day of the week. He is always our spirited mascot/ambassador, EHing guys on the runs through town at many of our AOs and keeping the rest of the nation aware of what we are doing here in South Wake.

-Sliderule is killing the target for Meg’s Smile charity this month with everyone’s help of course 🙂

Prayer:

-Crablegs – Great work out there on behalf of ALS, hope you are enjoying your travels and stay safe.

-Double D – Your family is in our prayers following your father’s passing.

-Our BRR 6-man, stay well men and God speed. Take care of yourselves and each other as you continue your training.

-Emeril’s Dad – recovering from surgery

-Friend of YHCs son Corbin, still in a coma after a dry drowning event. He did come off of the ventilator and is breathing on his own.

They let Midget Q Ivan

July 12, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: Banana Seat, Buford, Dahmer, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Katniss, M4L, Mookie, Pablo, Pac-Man, Particle Board, Pikachu, ShamWow!, Yellow Card

YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.

EC: Dawgpound, Pikachu, Emeril, Shamwow!, Buford, Dahmer, Pablo, Dumbo, Yellow Card
FNGs: None
Warm Up:

530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer

The Workout:

Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left

Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-

Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left

Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call

Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had

Mary:
Announcements:

Sasquatch 7/27
Bourbon bourbon/ meg smile

T-Claps (Recognition):

SlideRule

Prayer:

Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over

Midget’s Words of Wisdom:
It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.

Aye.
M4L

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