Tag Archive for: Flanigan

25 PAX at KUNG POW

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YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.

 

FNG: David Welcome TomTom    Another M4life University Recruit

 

Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.

 

Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.

 

Station

Round 1

20-Seal Claps

Round 2

20-Overhead Claps

Round 3

20-Fazio Arm Circles

 

Station

Round 1

20-Box Cutters

Round 2

20-Hello Dolly

Round 3

20-Dying Cockroach Station

 

Station

Round 1

20-Merkins

Round 2

20-Big Boy Sit Ups

Round 3

20-Side Straddle Hops Station

 

Station

Round 1

20-second plank chill cut

Round 2

20-Low-Slow-Flutter

Round 3

20-Crab Jacks

 

Station

Round 1

20-Prisioner Squats

Round 2

10 Burpees

Round 3

20-Carolina Dry Docks

 

 

 

Station

Round 1

20-Monkey Humpers

Round 2

20-Shoulder Taps

Round 3

20-Crab Humpers

 

All were done IC except Merkins and Burpees

 

Announcements: See Slack and FB

 

Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.

 

Honor to lead!!

Bikini Season Ain’t Over Yet

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It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.

Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings

Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards

Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.

Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side

Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds

Broad jump 50 yds in front of school

Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s

Announcements on slack.
Prayers for our world.

Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.

BS Out!

B.A.S.K.E.T.B.A.L.L.

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FNGs: None
Warm Up: Daisy Pickers, SSH, Sir Fazio Arm Circles (Forward & Reverse), Imperial Walkers, Hillbillies
The Workout:

We started with some wall work, consisting of BTTW and People’s Chair. During BTTW, each PAX called a 7 count (IC). While in People’s Chair, YHC called overhead claps–35 IC–to serve as our timer.

 

We moseyed on to the basketball courts for some free throw drills. We formed a circle around the basketball goal, and each PAX took a turn shooting a free throw. If the PAX missed, a penalty of more reps was incurred for the resulting exercise, however, if the free throw was made, fewer reps had to be performed. The series of exercises spelled B.A.S.K.E.T.B.A.L.L:

B = Bobby Hurleys

A = Alternating Side Squats

S = Squats

K = Knerkins

E = BurpEes

T = Tempo Merkins

B = Burpees

A = American Hammers

L = Low slow flutter kicks

L = LBCs

1 PAX–BlueHen–valiantly volunteered to shoot a free throw on behalf of the other PAX to determine how many sets of suicides would follow. As the free throw was made, PAX only had to sprint once to the end of the parking lot and back.

We proceeded to two sets of 4 corners. For the first set, we cycled through various types of merkins: wide grip, diamond, ranger, and regular. For the second set, we cycled through some more merkins, squats, and American Hammers to transition into Mary.

Mary: We finished with a few minutes of Mary, PAX choice: Box cutters, Monkey humpers, and Plank

Announcements: Unspoken prayers. YHC took us out.

Prayer: Check Slack

RFTJ BB – Search for the Goddess Route

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FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

HHH (Hot, Humid, Hilly)

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FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Some local favorites

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Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.

FNGs: Nope

Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs

The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school

Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.

Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.

Mosey back to flag for Mary.

Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.

Announcements:
Golf Friday, see social media for others

T-Claps (Recognition):
Good work by all on a very muggy morning

Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.

Nutcracker Sweat

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AO: Nutcracker (South Wake)
Workout Date: 06/15/21

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch

Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.

https://www.strava.com/activities/5473819419

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
9 PAX

Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies

Prayers for the Martin family, prayers unspoken.
YHC took us out.

Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen

QIC: Pigpen
PAX: Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date: 06/15/21

Officer, I Can Explain

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As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

It looked good on paper

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Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.

No EC + 3 miles. Did ya even post bro?

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FNGs: Salt Lick
Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
The Workout:  We ran.  3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)