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Fuquay Frisbee Challenge

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We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.

Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.

The Workout:  We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!

Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.

Announcements: July 4th Convergence, A Yoga AO starting up mid July

Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs

Dovetail First Q

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BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!

Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks

CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.

Mary Mary and More Mary at Thunder

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17 Pax posted. Great Q by Rams

EC: Boy George, Emeril, Skidmark

Warm-up

Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.

Main workout

Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.

Mary

We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.

Announcements

Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .

Prayers DD, Crablegs, unspoken. Rams took us out.

Possum Trot -Fun with Rocks

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Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across.  2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats.  Rinse and repeat etc.  As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like.  After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice.  Some chose to do a 5 count of 5 count merkins (25 total).  Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure.  Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.

Community Suzie Q

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PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning

Warm Up:

SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches

The Workout:

Picnic table merkins, dirkins and irkins x20 with a mix of abs x15

Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.

Finished with 177 Merkins.

Mary:

Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!

Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.

Prayers:  DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.

Ultimate beat down at Thunder

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12 Pax gathered at Thunder for what was promised to be an Ultimate (frisbee) beat down. We moseyed over to the turf fields to mark off a field with some cones and do a few warm up exercises:

10x SSH IC

10x Fazio Arm Circles IC, both directions

The pax were conveniently wearing 6 red shirts and 6 non-red shirts, so no skins were needed. Teams were made and we were off.

Rules were simple, any time the disc hit the ground (after kickoff) all Pax had to perform 3 Merkins before they could do anything else. When a team scored the scoring team/Pax called out an exercise for 10 reps, following which the team that was scored on walked to the other side and play resumed with a “kick” off. After a close game (red won 6-5) we wrapped up with some Mary:

Low slow flutter x10 IC

Standard Merkin (on my down and my up) x7 to get us to our 167 target for the day.

Announcements – Day in the park, July 4th convergence.

Prayers – Shredder with praise for support for mission trip.

Shredder took us out – great work (and tons of fun) men!