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Kenny’s Grave Upper Body from 4.06.23

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PAX: @Sprinkler, @Finkle, @Si, @Felix

Warm-Up: SSH, Mountain Climbers, Sir Fazio’s, Imperial Walkers and mosey around the parking lot.

Main Event: Did a round of decreasing Sheldon Coopers.  Exercises were Burpees, Squats, Big boy sit ups, Merkins.  Started with sets of 10 took a lap around the parking lot and came back and did 9 in a set and so on.  We stopped after set 6 and down to the ball park bleachers.  We did sets of bleacher merkins, dips, and derkins.  This part really burned the shoulders!

After we finished a few sets we continued with Sheldon Coopers doing sets 5 down to 1.

Mary: can’t remember.

Prayer requests: can’t remember

Red October 5/17/2021

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14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril,  Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

Station 1 Sandbag- Brupess with a snatch

Station 2 Pain Stick- Overhead press in the front and back

Station 3 Barbell- Rut Rohs

Station 4 Weight Plate- Squat and press

Station 5 Tire- Farmers Carry around the circle

Station 6 Kettlebell squat to upright row

Station 7 Kettlebell sandbags- Squats and shoulder shrugs

Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.

Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

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6 Pax and 2 runners made it out for a Hilltop Prison Yard workout hosted by the Warden (Breach)

Double D, Sprinkler, BB, Felix, Hefer,

Runners- Dirty Pipes and Laettner

Warm-Up: A short Mosey around the parking lot to a circle of 22 rep counts of SSH, Windmills, Daisy Pickers, and Imperial Walkers/Hillbillies

The Workout: 6 Stations 2 rounds, 2 minutes of work at each station with 15 second of rest between each station

Station 1 Barbell

Round 1               Ab Rollouts

Round 2               upright rows

Station 2 Big tire #1

Round 1                Flip-Squat-Flip

Round 2               Plank Get-ups

Station 3 Pain Sticks

Round 1                Pain stick hip bridges

Round 2                Cross Over Merkins

Station 4 Weight Plates

Round 1                Weight plate straight arm raises

Round 2               My Little Sunshine’s

Station 5 Fire Hose

Round 1               Pull and Bear Crawl

Round 2               Plank Pull Through

Station 6 Sandbag

Round 1                Bent Over Rows

Round 2                Shovel Twists

Mary: Ab burnout, 3 rounds of duck duck plank holds followed by 22 counts of LBC’s Homer to Marges and Pickle Pounders

Announcements: Be Patient, with all that is going on be slow to anger and think through your decisions. Don’t let the current situation be the reason that you make a bad choice that can hurt you and your family. You will be remembered by how you handle this situation, so let your positive character show through.

Prayer: Keep us safe and let us get through this with positivity.

That’s one ugly coyote

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Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken