FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
FNGs: Fried Okra
Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.
Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.
Mary: popcorn Mary followed by a bit of yoga.
Announcements: Breach’s street cleanup
T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.
Prayer: Davis (3 Alarm)
Pax of 22 making sweat angels at Paradise City
EC: Emeril, Nemo, Peeping Tom, Squatter, Dawg Pound, Lipstick, 187, Axe
Shout outs: Yogurt for grabbing the 6, Lipstick and Nemo for extra extra credit, M4L on the Q Assist, Mookie working hard on the ramp, Squatter for traveling in, Dumbo for not throwing up
The Warmup
Quick warmup jog
½ mile job with warmps – SSH x20, Imperials Walkers, Appolo Creed Burpees, Good Mornings/Windmills,
The Workout:
Partner Dora
Balls to the wall/Partner Dips x3 rounds
Mary:
LBC’s, Low slow flutter, Homer to Marge, Elbow to Knee crossover situps, stretches
PRAYERS:
Crablegs, Double D
Announcements:
OCR working on a 5-pack this week.
PAX of 27 at Paradise City
@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR
½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up
½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers
The Workout:
Partner up.
Partner 1 – Lunges
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Bear Crawl
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Duck Walks
Partner 2 – Run to steps, climb them and perform 10 Burpees
Swap/Repeat
Partner 1 – Crab Walk
Partner 2 – Run to steps, climb them and perform 25 LBC’s
Mary:
x 10 Good Mornings
x 10 Windmills
Legs crossover into a stretch
x 10 WWII’s
x 10 each leg cross over sit-ups
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
July 28th @ Ting Park – F3 group going to a baseball game. See Forceps for details
PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.
John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”
QIC: Sliderule
FNG in attendance, so disclaimer was given, prompt start at 5:45
Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.
So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street
Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.
Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.
Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.
Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.
Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.
Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.
COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!
Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday
PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril
EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril
Vests: Everyone wore the vest of humidity
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
1/2 Mile Jog –Karaoke on the jog
½ Mile Jog – SSH x38 for Brony’s Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips
The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBC’s, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.
Mary:
On the run – x10 WWII’s, x 20 low slow flutter, x25 Merkins
Total running ~3.0 miles
Total Merkins – 125
Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City
July 4th Convergence 6:30am @ Disney
Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.
Prayers: From Skidmark – Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.
Scripture: Proverbs 22:6 – “Start children off on the way they should go,
and even when they are old they will not turn from it.”