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X Marks the spot – Day 2 of Finkle’s 6 pack

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PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer

Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.

Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St.  Where they converge is the X for the exercise.  We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise.  Exercises were

Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.

Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.

Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.

COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.

Bermuda Triangle

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FNGs: None. Welcome back kotter Haggis!

Warm Up: normal warm-o-rama

The Workout: Bearmuda triangle around the parking lot. x20 reps at each station with a travel mode in between. Round 1 upper body (merkins, dips, bttw) with bear crawls. Round 2 legs (sumo squats, fast feet, wall sit) with lunge walk. Round 3 upper body (triangle merkins, Mike Tysons, wall climb) with air press mosey. Round 4 legs (deadlift, calf raises, wall homer to Marge) with side squat walk. 

Mary: some light stretching

Announcements: Christmas party, food pantry collections 

T-Claps (Recognition): Amelia Earhart 

Prayer: H1N1 daughter, Haggis birthday, gamecocks son

There and Back Again

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With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

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Miserable Mile

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Warm up on bball court
GMs
SSH
Windmill
Sun gods
Michael Phelps

Mosey to Track
200m lunge
Abs – AMRAP LBCs until 6 is in
200m run back to start
200m bear crawl
Abs – AMRAP Freddy Mercury’s until 6 is in
200m run to start
200m broad jump (modified and removed the burpee)
Abs – AMRAP American hammers til 6 is in
200m run
200m back peddle
Abs – AMRAP WWI’s til 6 is in
200m run

Stretch back at courts

No new announcements

Prayers for H1N1 family with daughter driving, church members dad passed, Spy Kid kids visiting, Rubiks friend with brain tumor.

Strong work today men.

BS Out!

Poles and Rocks at the Grave

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7 HIM showed up on another moist morning to push each other. Here’s what happened.

Warm Up
Loop around parking lot with carioca.
Air squared
Willie Mayes Hayes
Bat wings
Mtn climbers
Merkins

Grab rocks for traveling
Go to first street light
10x Ground pounders with rock – mosey to next light without a rock, do 5 burpees. Sprint back to rocks for your choice as you arrive.
Traveling curls to the next light. Then repeat.
10x Wonder bras – mosey to next light without rock. 5 burpees, sprint back for choice.
Traveling tri’s to the next light. Repeat.
10x rainbow lunges each leg. Mosey, 5 burpees, sprint back.
Traveling overhead press back.
10x American hammers with rock, mosey, 5 burpees, sprint back
Traveling bus drivers back.
10x squats with rock, mosey, 5 burpees, sprint back.
WWI’s with rocks
Return rocks

Courts – partner up
P1 bear crawl to half court then crawl bear back while P2 does plank jacks, switch.
P1 suicide to half then full court while P2 holds BTTW, switch.
P1 crab walk forward to half the backward back while P2 does LBCs, switch.

Mary
Windshield wipers
Heels2Heaven
LSF
Cross ups
J-Lo’s

Way to push this morning men. Pleasure to lead.

BS out

AGS 8-12-2023

Tequila Sunrise – Ham Returns to the Table

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0600 a car flies in on two wheels! BAM! Whodat? Ham! After catching up and quick fist pumps, we took off towards the hills of downtown Fuquay.

Judd to 401/Main Street, down past the springs and up the hill. Established the flag pole of the Two Flags over Fuquay route.

Fumunga ran circles around us doing thresholds or some kind of interval–at a blazing pace. And that was after running EC from his house. The rest of us caught up on families, work-life balance, and other stuff. Later, Ham told me what it was like to grow up in Kenya, where “EVERYBODY runs.”

In the end, we covered nearly six miles, neary 300 feet elevation gain, and drew a nice picture on Strava. Warbucks joined us for COT after rucking.

Prayers to Fumunga’s father in law, who’s having medical issues.

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Comparing rocks

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FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

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Not so yellow brick road

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FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

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4 for 4 corners

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YHC had plans to use the field but upon arrival the landscaper must be on vacation. So improv we go.

WU lap around track
Good mornings
SSH
Cotton pickers
Mtn climbers
Copperhead merkins
Copperhead squats

Mosey over to do 4 corner stackems at home base.
1st corner 10 burpees
Return home 10 burpees
2nd corner 20 monkey humpers
Return home 20 monkey humpers, 10 burpees
3rd 30 crab cakes
Home 30 crabs, 20 monkeys, 10 burpees
Whole lap to 4th corner, 40 reverse LBCs
Home all the exercises

Mosey to picnic shelter for Mary
American hammers
Freddy Mercury’s
Box cutters
Low slow flutters
Pickle pounders
HAND

Announcements check slack

Prayers: Gherkins family fostering 2Yr old Liam, Rubiks family member Eric with some struggles, H1N1 daughter going to camp and another daughter starts driving, BS church guys recovering from major surgery, all injured PAX.

Nice job men and thanks for letting me lead.