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Dance Pop Mosey!

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Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders

Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever

Tadpoles chillin’ on the greenway

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FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway. 
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750

Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.

Rap song for some laughs 🙂

Around the Library, through the tunnel, up the switchbacks

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FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken

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

Rock the Body

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7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small 

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.

AGS – 5-6 around bass lake

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FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.

Grateful Merkins

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FNGs: n/a Warm Up: side-straddle hops, frankenstein, hill-billies, imperial walkers, seal claps, overhead claps, smurf-jacks
The Workout:

Move 10 yards/ 10 x merkin/ 10 x plank exercise
For the Move, rotating between skater jumps, forward lunge,  backward Lunge
10 standard merkins
For the plank, roating between shoulder taps/spidermans/plank jacks for 10 sets
Before commencing merkins, plank hold while PAX answer a question about F3 or something they are grateful for.

Mosey followed by: wall for step ups, dips, irkins, dirkins for 2 sets of 10 reps each

Mary: Popcorn Mary
Announcements: Volunteer for installing gutters at Holly Springs Food Cupboard on Saturday March 8th, morning.
T-Claps (Recognition):
Prayer: Recovery from natural disasters in SoCal, still have recovering going on

Noice Ordinance Choppa Q

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FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

Cemetery Hill Train Ride

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FNGs: None 

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers 

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.  

Mary: Mosey back to the parking lot/Stretch 

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog. 

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl. 

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken. 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

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FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.