Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers
The Workout:10 Reps of 10 Exercises for 10 Rounds.
10 IC -SSH,
10 -Bobby Hurly
10-Merkins
10-Burpees
10 IC -Mountain Climbers
10 IC -Peter Parkers
10 IC -Plank Jacks
10 -Squats
10 -Calve Raises
10-Alternating lunges.
Announcements: Run the Quay.
Prayer: Ka-Chow SATs
FNGs: none
Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC
The Workout: ufo- burpees to match your points in the score.
Announcements: Post as Disney, attendance has been light
T-Claps (Recognition): great teams @sombrero
Prayer: none
Warm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps
The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.
Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.
All paxs did the exercise on wild cards.
Mosey to soft practice tee and knocked out the core challenge.
Mary: Mosey to soft practice tee and knocked out the core challenge.
Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!
Prayer: Churham pax son and their grief, injured paxs
Warm Up: Side Straddle Hops, Frankensteins, and Willy Mays Hays
The Workout:
Wheelbarrows, broken wheelbarrows, deconstructed Duck Duck Goose, the old Erkins Derkins Dips, and some Army Crawls.
They play duck duck goose in the army too – right?
Announcements: Check Slack
Prayer– General Prayers
FNGs: Aaron Bass (Small Mouth)
Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers
The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)
Mary: None
Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in June
T-Claps (Recognition): Everyone who pushed and picked up the 6s.
Prayer: Loafer, Timberland, other injured PAX, our country.
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
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 🙂
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
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
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.