Tag Archive for: lube

Dad Bods Ruck

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FNGs: none

Warm Up: none

The Workout: 1 loop around the red trail (oh those hills), 1 loop around blue trail

Mary: 15 merkins, 15 lbcs, wwii, homer marge, finished with light stretching. 

Announcements: Mulch service hour opportunity for UFO

T-Claps (Recognition): none

Prayer: Michelle, Escobar’s M continuing cancer treatment. PAX looking for worm.

A Possum Tabata Pump

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The pre-blast promised iron and questionable tunes in honor of Southwake’s oldest AO. What showed up was two men. Turns out the possums round Possum Trot are about as easy to find as a big crowd on a Wednesday morning, but YHC and Lube got the work in anyway.

Warm-Up

Moseyed around the tennis courts, then circled up for:

  • Good Mornings

  • Willie Mays Hayes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio (fwd + rev)

  • Seal Claps

  • Overhead Claps

The Thang

Ran both 15-minute Tabata circuits back to back:

  • Circuit 1 — Farmer Carry (40lb DBs), Jump Rope, KB Swings.

  • Circuit 2 — Wonder Bra, Skipping, KB Snatch.

Mary

Ran short on time, so no formal Mary today. Lube stepped up and led some back-strengthening work instead to close us out.

COT

Announcements: Nothing stated.

T-Claps: None stated.

Prayer: Continued healing for Lube, coming off back surgery. Prayers for families navigating the school year kicking back into gear. Prayers for injured PAX working toward getting back out here with us.

Closing Remarks: Two men doesn’t fill a soccer field, but it still counts as a beatdown. Southwake’s oldest AO doesn’t need a crowd to keep going, just somebody willing to show up in the gloom. Grateful for Lube this morning.

YHC out.

Inspired

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I’ve been out of town for a few weeks with work and some vacation.  I was keeping up with Slack to see all the great mumblechatter about the Qsheet and the push by Lipstick, followed by Sardine to lead.  I knew I wouldnt be around earlier in the week, looking down the line I could see these dudes werent playing around, not much was left but I did find Cletus open for Friday.  LFG

Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks
  • Mozy through the baseball field spectator area and train everyone on the workout for Thang 1

The Workout:

Thang 1: DORA Obstacle Course

From the far entrance of the Cletus baseball fields, pair up and switch off until DORA is completed.

Partner 1 starts on the DORA exercises – 100 Merkins, 200 LBCs, 300 Squats

Partner 2 makes their way to the center snack shack.  On the way they…

  • Complete Carioca in either direction, splitting the distance until they reach the bleachers
  • Picking either set of bleachers, go up and then down the entire height of the seats
  • Once complete, mozy to the dugout and complete ball walkers from one end to the other.  Balls2Walls while walking on hands.
  • Mozy around the snack shack and return mozy to Partner 1 to switch off

*** Quick Intermission for 15 Penalty Burpees for late arrivals ***

Thang 2: 7s on the Hill

We mozy’d from the far baseball entrance around the back of the fields to the small hill between 2 fields.

  • Bottom of Hill start with 1 burpee
  • Run Up Hill
  • Top of hill, 6 Big Boy Situps
  • Run Down Hill
  • Repeat adding/subracting 1 until the last round is 6 burpees and 1 Big Boy Situp.

Mary: Pickle Pounders, Heel Taps, Homer2Marge

Announcements:

  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • Skittles will be going on a mission trip in September

@Woody @Sombrero @Highlife (Raleigh) @Jolly @Skittles @BlueCrush @Wiggly @School Bus  @Lube @3rdDay @Firefly @rivers @wildhorse @Foot Fault @Shooting Blanks

One Big Circle

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FNGs:none

Warm Up: Discussed route and pace for runners and ruckers

The Workout:5 mile loop leaving Fleming loop park towards Judd Parkway to Academy St and back to Judd for 5 miles. Added an extra loop before we left the parking lot and on the return back to the park.  

Mary: none

Announcements: stay hydrated, go ruck raffle for q’em all challenge

T-Claps (Recognition):none

Prayer: flip phone’s family, popeye new baby boy, finkle’s friend with premature birth

Up in Shoulder Smoke DORA

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FNGs:

None

Warm Up:

Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.

The Workout:

Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest Press

Mary:

Short Mary to finish it out.

Announcements:

Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge

T-Claps (Recognition):

Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!

@lube and @choppa for Ruck EC

Prayer:

PAX Illness, Grace, and Thankfulness

We can do squats and merkins too

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FNGs: none

Warm Up: 1 penalty burpee by YHC for being a minute late

The Workout: We started out on the red route. We stopped for some squats and merkins along the way to break things up. We then continued on the yellow route, charging ahead with no extra exercises. Went over time a bit, but got a solid 4 miles in. Great mumblechatter as usual.

Mary: who?

Announcements: Learn CPR!

Prayer: Escobar’s M

lightning

Lightning Strikes Again

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5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery!  Prayers for healing and job search. 

 

Rainy Ruck

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FNGs: none

Warm Up:fists bump

The Workout: Rucked 3 miles

Announcements:Good to get back out to The Gloom (Choppa)

 Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.

 

7 for 9 stations at Mutiny

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FNGs: none

Warm Up: Arm circles, IW, HB, GM, WMH

 

The Workout:

9 stations. 50 seconds on 10 second off. 3 round

Werewolfs (downward dog <-> cobra)

Weighted Lunges

Crab Cakes

Jump Squats

Navy Seal Merkins

Weighted Homer-to-Marge

KB squat into a tri-for-the-guy

Squat Hold Calf Raises

Weighted American Hammers

 

Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching 

Announcements: pool Qs on Friday at Sheep Dog. 

T-Claps (Recognition): Happy 35th, Sombrero! 

Prayer: travels for Flip Phone and Abacus

Not quite accurate rainy Mutiny

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FNGs: none

Warm Up: popeye punches, WMH, IW, HB, arm circles

The Workout:

Part 1 (3 sets of the following)

Copenhagens L&R

Squat Hold calf raises

Part 2 (4 corners)

Breakdancers

Sumo squats

Mike Tyson

Balls to the Wall

Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)

Prayer: @frams father-in-law, @Rico’s friend lost his mom