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Popeye’s 1 year Anniversary Ft. Gizmo

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FNGs: none

Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches

The Workout:

Activity 1 lead by Popeye:

Combo workout: Plank walk down with the wall x Bear plank shoulder taps

5 each, then 6 each, then…and so on….10 each

10 Lt Dans + 10 Star jumps

Penalty burpees for not knowing the mission statement

Activity 2 lead by Gizmo:

Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers

increase rep # after each lap

Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total

Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event

T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.

Prayer: Loafer’s health and family 

Golden Mickey

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Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.

The Workout: Round 1- team run down and up.

R2 – partner farmer carry down and up, WW3 at top.

R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.

R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up. 
Mary: return to flag

Announcements: Memorial Day reminder and MD Murph. 

T-Claps (Recognition):Gizmo for accelerating in F3. 

 Prayer: moment of remembering fallen during Memorial Day. 

Experiencing ombrophobia with my bros

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Warm Up: Arm Circles, Popeye Punches, WMH, Kettlebell Halo, Kettlebell lunge and twist

The Workout:

Part 1 (10 minutes): 

One arm 

  • 5x Snatches
  • 4x Rows
  • 4x Hang cleans
  • 4x squats

SWITCH Sides and repeat. Continue alternating sides for 10 min. 

Part 2 (10 minutes):

  • 2 minutes Around the World reverse lunge

MOVE TO KNEELING POSITION

  • 45 seconds Uppercut bottoms up press 
  • 45 second Twist upper cuts
  • 45 sec high pulls

SWITCH Sides and repeat

Part 3 (10 min): 

LINE UP

  • 15x Kettlebell Swings
  • 10 Kettlebell Plank Drag
  • 10 Breakdancers

Farmer carry right arm

  • 10x Side lean

SWITCH sides and repeat

Mary: Joined up with The Cletus boys for a Mary. Pickle Pounders, Hello Dolly, LBC, H-T-M

Announcements: Apex hosting charity walk for Men’s Mental Health. @Yogurt is Q-ing next week for his 60th! Details on Slack.

T-Claps (Recognition): none

Prayer: none

I can’t screw it up if I don’t know what it is.

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FNGs: Notta

Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.

The Workout:

1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.

Mary: Bird dog: (angles, height and core contract) Popeye first time.

Announcements: Road Clean up and why Backblasts are important.

T-Claps (Recognition):

Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter. 

Murder at Disney

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Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated. 

The Workout:

Stations:

  1. Seated press /Seated Rotations 35lbs
  2. Standing Rotations & Single Arm clean press 65lbs
  3. Weighted Gorilla Squat 25lbs
  4. Sliders bear crawl push (blocks)
  5. Woodsman Chop (block)
  6. SB Burpee
  7. Curls 4 Da Gurls 40lbs
  8. SB Triceps extension 40lbs 
  9. Block pinch in middle.
  10. Block toe touch

Murder bunnies is timer.  80lbs and (block) one halfway. Run to sideline grab opposite.

Mary: Carry Coupons back to circle

Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog

T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy

Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law

Visiting the crazy cat house!

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FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements:  T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both

3 of 7 Dwarfs mine diamonds for Snow White

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Warm Up: 

Thunder-hops, imperial walkers, hill billies, squats.

The Workout: Mosey between parts

Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field

Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence

Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats

Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels

T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week

Announcements:

Continue to give the food cupboard

If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays

April 6th is clay pigeon shooting at Drake’s, they rent shotguns if you want to keep yours clean, hosted by Moose

7k next week in honor of a young girl

Prayer: Healing for various people recovering from injuries

This could be the start of BRR Training

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FNGs: not today.

Warm Up: Incorporated into the workout.

The Workout:  Leave Ting and head to the greenway in Arbor Creek.  Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.

At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge.  Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps.  Rinse and repeat.

On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.

Finished up with the Pledge of Allegiance at the flag. 

Mary: she didn’t show up today!

Announcements: Couple of service opportunities this weekend –

  • HSFC gutter install and clean up.  
  • Travis Manion road clean up in FV.

T-Claps (Recognition): Banana Seat with his weighted vest this morning.  Pikachu, Vasoline and Gizmo with EC this morning.

Prayer:  Banana Seat’s mother had quadruple bypass last week.  Sick/injured PAX.

Best Crazy Ivan of 2025 so far

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FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap. 

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos. 

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout. 

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries. 

1000010798

Downtown Train – 2024 Finale

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FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout:  Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times.  Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs.  Inverted rows and squats alternating 3x

Mozy to.top of the deck.  DORA of 100 merkins, 200 WWIs, 300 Squats.  Partner ran down and around the deck and back.  Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements:  Pumpkin and others starting 75 hard in the new year.  Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him.  Prayers for safe travels.