Posts

Does this count as 1?

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FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

The Workout:
Mosey to the Abyss and partnered up.

PAX completed a Dora 1-2-3.  YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)

Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks

Repeat above back across field.

Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!

Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.

T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.

Prayer:
Unspoken. Bondo took us out.

Pennsylvania Sweat Box at Cobra

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FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

  • SSH x 20
  • Good Morning x 10
  • Standard Merk x 20
  • Imperial Walker x 20
  • Fazio 10+10

The Workout:

  • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
  • Get accountability partner
  • Pax Does the following exercises right in front the butchers market
    • Squat x 20
    • WW2 x 20
    • SSH x 20
    • Merkin x 20
    • Freddy Merc x 20
    • Lunges x 20
  • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
  • Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

  • Low Slow Flutter x 20
  • Homer to Marge
  • Homer to Marge alternating legs
  • times up

Announcements:

  • Family Cookout – check slack
  • JoCo CSAUP – check slack

T-Claps (Recognition):

  • Roger Roger’s family member with brain tumer

Prayer:

  • YHC took us out in a Ball of Man
  • Honor to lead men

 

Yard party

/in /QIC:
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FNGs: Inspector Gadget 4 for EC Gamecock, Fonzie, Maybeline, Inspector Gadget
Warm Up:20- ssh, windmills, good mornings, imperial walkers, fazio arm circles
The Workout:6 stations completed 4 rounds increasing by 5 each round.

5,10,15,20

carry tire and do squats
press with pin stick

rope slams

curls with pain stick

ladder merkins

kettle bell swings

Mary: LBC, protractor 6in,45,90,45,6in, hello dollys, LSF, 20 pickle pounders, 10 homer to marge, mountain climbers
Announcements:Derek Davis race 6-12, SHP bed delivery Wednesday, Friday or Saturday evenings. SHP bed build 6-12. Bible study wednesdays at bojangles on 401 get a hold of DD
T-Claps (Recognition): the pax present for working on recruiting FNG during workout.
Prayer:deuce appendectomy recovery, DD in-laws, 11 yr old recovery from kidney injury

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

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FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play.  Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest.  Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run.  9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery

Crop-duster aka the Toot-n-Scoot

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FNGs: None

EC: Norm, Red, Sprinkler, Katniss, POTS, Gamecock

Warm Up: Good mornings, Willie mays haze, Imperial walkers, Hillbillies, SSH, Sir Fazio arm circles

The Workout:

Part 1: Wheel of Misfortune.

Circle up with one PAX in the middle. The PAX on the outside are assigned an AMRAP exercise, and the PAX in the middle acts as the timer and does 10 burpees. Once he’s done, rotate to the next station with the top of the circle coming into the center for his turn at burpees. We made three rotations. Outside exercises were: Sumo squats, Shoulder taps, High knees, Angle grinder, Daft Punk (Around the world lunges), and Crab Cakes.

Part 2: Next Man Up, Crop-duster style

One PAX calls a terrible exercise for the rest of the group then heads off. PAX that called the exercise then “bones the fish” side-shuffling along the parking space lines moving up the parking lot then mosey back.  Rotate and the next man up calls an exercise then leaves. There was revenge, cruelty, anticipation, and way too many burpees.

Mary: There was enough Mary in Part 2.

Announcements: FV 4 mi and bible study black ops on Wednesday, Tequila Sunrise on Saturday

T-Claps (Recognition): All the visitors to KG!

Prayer: Local family with losses in the family, Martini, Praise for Sprinkler and POTS’s kids graduating

My Little Friend

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We kept it leg friendly today, but that doesn’t mean easy.

FNGs: None
Warm Up: SSH, Imperial Walkers, Willie Mays Haze, Frankenstein, Michael Phelps
The Workout: A four corners stack, but we substitute the mosey between each corner with something different with the Kettlebell.

Stack 1: Merkins, Nipplers, Carolina Dry Docks, Angle Grinders. Move between each corner with a kettle bell bucket brigade.

Stack 2: LBCs, Plank Hold, Meat Gazers, Outlaws. Move between each corner with a kettle bell lunge walk, indian run style.

Stack 3: Hover Merkin, Squat hold seal claps and overhead claps, Jack Webbs, Balls to the wall. Move between each corner with John Cusack.

Mary: Done during round 2

Announcements: Sign up for Sleep in Heavenly Peace 4/24.
T-Claps (Recognition): H1N1 with the EC
Prayer: Finkle’s mom recovering from a shoulder injury

Where’s Martini’s Cell Phone?

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FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles.  17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt.  The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months.  The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11.  See slack and/or LED for details.  F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.

Batter Up!

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FNGs: None

PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:

Batter Up!  – It was a glorious morning for some time out on the ball field.  YHC had 16 wonderful exercises all lined up for business on cards in a hat.  Each batter would draw an exercise out of the hat for a single.  The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise.  Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises.  Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases.  We were gonna do triples but ran out of time.  NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.

Rocking the Wall on 3/25/21

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FNGs: None
Warm Up: Mosey to bus stop parking lot.  SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks.  Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs.   (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition):  Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

Egg-cellent Adventure

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The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.

FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5

Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .

Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.

Finally back to Falcon Park for 5 minutes of Mary

Announcements: 3F opportunities on Slack

T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.

Prayer: Kitty Litter and Re-engage class, all others unspoken