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.
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.
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
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
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.
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.
6 HIM showed despite the inclement weather. Not too bad for a rainy Monday.
Big lap of WU exercises
GM
SSH
Windmill holds
Imperial squat walkers
Catch me if you can
P1 runs backwards
P2 does 3 hand release merkins then catches P1
Ramp suicides x3
Abs at bottom after set completed
Star crunches, RLBC’s, ARods
Parking lot 7’s
Break dancers and monkey humpers IC
Indian run back to bball court
Mary
Freddy Mercury’s
60 sec plank hold
COT with our Ruck buddies
Prayers for newborns, surgeries, hospitalized friends.
Full service as YHC took us out in prayer.
Awesome work today and thanks for the push.
BS out!
Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.
EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific
FNGs: Didn’t show, Debby scared them off?
Warm Up: Side-straddle hopps, shoulder taps, plank jacks,
The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round
Round 1, C1 5 burpees / C2 10 Murkins / C3 15 LBCs / C4 20 squats.
Round 2, C1 5 burpees / C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats.
Round 3, C1 5 burpees, 10 Murkins / C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats.
Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/ C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats.
Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats
Mary: LBCs, Low-slow flutter, Have a nice day
Announcements: Shooting Blanks has some generators for sale
T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.
Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm