Rain and thunder waited until we were almost done
9.5 miles not going too far from Womble. Ended with a trip through the neighborhood of Socrates and a flash of lightening.
Tag Archive for: Kubota
UFO May 6th
FNGs:1 Welcome Tumbleweed.
Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats
The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.
Announcements: Painting Holly Springs Monday, May 20th 9-11.
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.
Find a few rocks, play with rocks, put rock back where you found them
Standard warm up and fun with the rocks at the tennis courts.
VC
Mostly road for 9.8 mile ride. Fun down hill on Bass Lake Road.
Friday’s a Great Day for Leg Day
Warm Up:
- March-in-place (in cadence)
- High-knees (in cadence)
- Butt-kicks (in cadence)
- Heisman’s (on my up)
- Double Heisman’s (in cadence)
- Side-straddle hops
- Frankenstein’s
- Willie Mays Hayes
- Buns of Steel! (don’t ask…)
- Good mornings
Heavy Warm Up:
- Slow squats (in cadence)
- Pulse squats (in cadence)
(Hold the Squat Position):
- Sir Fassio arm circles
- Seal claps
- Overhead claps
- Hallelujah’s
- Moroccan Night Clubs
- Tighten the circle, do Slam ball passes in squat position
- Green Sally Up (the whole 3min 25sec):
The Workout:
Session 1, Round 1
- (25) STRAIGHT CALF RAISES
Stadium Stairs
- Lateral duck walk w/ squat (right lead)
- Lateral duck walk w/ squat (left lead)
- 1 flight walking kickbacks singles
- 1 flight walking kickbacks doubles
Session 1, Round 2
- (25) INWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 2, Round 1
- (25) OUTWARD CALF RAISES
- (1) flight stadium sprint singles
- (1) flight stadium sprint doubles
- (2) flights stair burpee/pushup combo
Session 2, Round 2
- (25) STRAIGHT CALF RAISES
- Rinse and repeat stadium stairs
Session 3, Round 1
- (25) INWARD CALF RAISES
- (1) flight walking lunges singles
- (1) flight walking lunges doubles
- (1) flight crossovers left
- (1) flight crossovers right
-
(1) flight in-n-out jumps singles
Session 3, Round 2
- (25) OUTWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 4, Round 1
- (1) flight side shuffle left
- (1) flight side shuffle right
- (1) flight two foot jumps singles
- (1) flight two foot jumps doubles
No Mary…have a nice day.
Announcements:
- Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
- Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday
Prayer:
- Safety and success for Rubiks’ street ministry
- Safe travels to GA for Buffalo and his wife’s anniversary
Mumblechatter, upper body and core
FNGs: none
Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…
The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..
Good workout and conversation with @Ausfart.
swirling around sugg
A good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down
Better late than never
FNGs: None
Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…
The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.
@MotorBoatin showed up a bit late. Thanks for the good work out guys.
VC has the Cutest PAX
FNGs: None
Warm-up: OYO
Workout: just over 7.5 miles around Holly Springs (see map)
Shoutout: Fumunga (The incredible bike setup) and his daughter (hanging on for her life wearing a smile)
Prayers: YHC led us out
Honored to lead. -Dauber
Crushing It with Rocks
5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
- Biceps
- Shoulders
- Quads
- Triceps
- Back
- All the Rest
T-Claps for Socrates hanging tough and sticking with F3 the past few months!