FNGs: Welcome Rhubarb!
Warm Up: normal warm-o-rama activities
The Workout: Tabata style with 4 pairs of supersets. 20sec on, 10sec rest, for 18 rounds and 4 sets.
SSH and walkouts, mountain climbers and rotating planks, daft punk and merkins, high knees and squats
Mary: no time for Mary
Announcements: races upcoming
T-Claps (Recognition): Rhubarb and Abacus for EC
Prayer: Gamecock for parenting patience
FNGs: none
MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.
FNGs: None
Warm Up: Mosey around the parking lot. Circled up for: 10 sir Fazios (F/R), 10 O/H claps; 10 seal claps, 10 imperial walkers, 10 HB; 10 Don Quixotes, 10 Daisy Pickers and then 54 SSH in cadence. That’s a boat load of jumping jacks.
The Workout: Mosey to brick wall at end of parking lot. Each PAX did a 10C of seated chair. Side step L-R halfway down parking lot. 10 merkins. Side step back to wall R-L. More group count people chair. Jog backwards to halfway parking lot. 10 merkins. Jog back to wall. Got to the wall and needed a taller wall for the next exercise. Mosey to brick wall by ball field. BTTW each pax did 10c. I love that some people count faster than others. Mosey to home plate on ball field. Two pax bear crawled to first base than to second base while other two pax bear crawled to third base and met up at second base. From there we all lunged to with third or first base. Bear crawl/alligator walk from first to home or third to home. Got a little sandy. Went to the dug out for 10 dips on the bench. Got to a bleacher for some erkins. BTTW again. Stopped by the bubbler for a refreshing FV water sip and moseyed to the picnic tables in the shelter. Up and over all four picnic tables both feet touching. Rinse and repeat. Tried not hitting our head on the low ceiling. 10 derkins (D is for down – thanks Warbucks) on the picnic table. Mosey to swing set. 10 pull-ups (modified for YHC). Grabbed the sidewalk for alternating prisoner squats and stair climbers 4 sets completed. 54 total reps. Got to love getting old. Mosey to the parking lot for Mary. Grabbed some Pandora.
Mary: lots of stretching, yoga….listened to some Bee Gees and other performers from the 70s who brought their groove at Studio 54. H2M for good measure
Announcements: F3 Picnic; Warbucks last day collecting snacks for staff at hospital in honor of his child.
T-Claps (Recognition): All the PAX raising each other up making us all better
Prayer: Anniversary of Warbucks’ kid in heaven; Gamecock and his in-laws watching their daughter; Kitty Littr and his wife on their journey adopting two kids in Taiwan. Unspoken. YHC led us out. Dauber shared some words of wisdom about the importance of fellowship and giving 100%.
Met up with Fumunga cruising through FV preparing for BRR as we all continued catching up in the parking lot.
Thanks for sharing in my 54th birthday 🎂
Honored and privileged to lead men. – Dauber
FNGs: none
Warm Up: Frankenstein, good mornings, willy mays haze, imperial walkers, Hill billies
The Workout:
Good 5.5mi route! Traffic lights were out because of an accident, we definitely didn’t do it… promise….
https://onthegomap.com/s/rg9no8n8
Mary: none
Announcements: picnic and BRR registration
T-Claps (Recognition): Martini back from being sick
Prayer: 16 bits daughter, Finkle traveling
FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter
FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.
Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.
Finished with some partner bear crawls and get ups.
Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken
YHC and Gamecock met for some EC while singing Take My Breath Away…or at least it felt like that. It was steamy and nobody else showed so 0530 off we went.
Warm up legs
Good morning
Frankensteins
Copperhead merkin
Copperhead squat
Dos millas Dora
Run the yellow route stopping every 0.25 miles
80 Side-to-Side Merkins
160 Bobby Hurleys
240 LBC’s
8 stops – 10, 20, 30 reps @ each stop
We were both pretty smoked after this. We got back to the invisible flag, drank some water and did some broga for the last 5 mins.
Great work today Gamecock.
BS Out!
We got the privilege of sharing the track with run club today as we tackled some speed work.
FNG’s: none
Warm Up: Windmills, Imperial Walkers, Hillbilly, Good mornings, Leg swings
The Workout: 2 laps mosey, 2 laps w/ 100m strides, 100m recovery. 2 laps w/ 200m strides, 200m recovery. 2 laps w/ 300m strides, 100m recovery. 1 lap of 400m strides. Then we went back down the ladder in reverse. Most of us got nearly 5 miles.
Mary: Variety of stretching (cobra, runners, downward dog, pigeon, etc)
Announcements: Stubs meal trail still up. Town of HS may need help with July 5th event.
T-Claps (Recognition):
Prayer: Pax who are injured, in recovery, hurting. YHC some skin cancer to be removed.
FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move
FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.
Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.
Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family