FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
The Workout:
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
Announcements:
T-Claps (Recognition):
Prayer:
14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.
Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril, Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q
Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies
The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.
Station 1 Sandbag- Brupess with a snatch
Station 2 Pain Stick- Overhead press in the front and back
Station 3 Barbell- Rut Rohs
Station 4 Weight Plate- Squat and press
Station 5 Tire- Farmers Carry around the circle
Station 6 Kettlebell squat to upright row
Station 7 Kettlebell sandbags- Squats and shoulder shrugs
Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.
Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
T-Claps (Recognition): All pax for the effort during the May challenge.
Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.
This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.
EC: A lot of PAX were there for EC.
FNGs: not today
Warm Up: 10 x Good Mornings, 10 x Spinal Rotations
The Workout: We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.
Mary: Short on Time
Announcements:
Picnic note from Dawgpound:
F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.
Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family
How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing
Bed Build Note from LED:
Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day. If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.
https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328
T-Claps (Recognition): Breach for proving the coffee for all of us.
Prayer: Unspoken
YHC took us out. Always an honor to lead.
25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.
EC: UTI, Maybelline, Nemo, Fanny Pack, YHC
ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC
Today’s theme: 56 in recognition of my 56th bday.
Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings
Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.
In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56
Indian run to carpool drop-off circle.
Indian run, split into two groups, back to turf center circle.
Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.
I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!
Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.
Prayer: unspoken
TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!
FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.
Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.
Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.
This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.
So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers
Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.
Mosey back to the flag.
Mary:
25 Pickle pounders
Announcements:
Check social media
T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.
Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX
YHC took us out
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
EC: YHC, Pikachu, Lipstick
FNGs: Nope
Warm Up: quick warmup followed by some penalty burpees for jibberjabberin’
The Workout:
2x rounds of Wasp due to low numbers.
Split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met
Indian run down the greenway…
Indian bear crawl, indian run to the bridge, indian crab walk
Indian run to the playground for some swing crunches / pullups
Indian run back to the soccer field, split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met…
…at which point YHC had to go make like a Lipstick and took a quick juant into the woods for a different kind of squat.
Mary: UTI lead Mary
Announcements: Sleep in Heavenly Peace, 5K for Sargent Leach
Prayer: Few PAX had relatives or friends with cancer or cancer scans, prayers for recovery or no cancer detected
EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:
Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.
The Workout:
At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.
Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs
Mary:
Modified Onnit 6 minute abs
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl
Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom