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Glorious Game of Ultimate Under the Lights

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FNGs:  none
Warm Up:  Good AM, Frankenstein, SSH
The Workout:  Ultimate 5 on 5, under the lights at Ting park on the pitch; 42 degrees F, raining (moderately)….two teens (Macho Nacho & Frenchie) paired with 6-footers of Norm & Shredder (both with deceptive speed) and SNAP who simply ran everyone in the ground gave a good effort.  Was it enough?  It was tied 7-7 I believe with 3 minutes left until Mary.  Did Kubota make the incredible no-see catch with his glasses fogged/dripping of rain?  Was it the long distance toss/catch between the dynamic duo of Chad “Mahomes” Breach to speedster “can’t catch me”  Pikachu?  Or was is Dauber threading the needle to a diving Gronk-esque Forceps?  You had to be there.  Outstanding game gentlemen.
Mary:  Michael Phelps….trying to stay warm as we circled up.
Announcements:  Beer Ruck; HSPD Toy fundraiser  – keep the $ coming PAX!  FVFD Toy collection – drop off with Sprinkler; Ted Talks with Bacon next Tuesday
T-Claps (Recognition):  All the PAX who embraced the suck this morning!  Thank you!  It was glorious!
Prayer:  Praise – successful surgery 187 M; prayers for Pikachu’s M; prayers for Forceps uncle who recently passed.  Unspoken.  First responders; military.  Dauber took us out.

Sheepdog 11/27

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FNGs: none
Warm Up: mosey around the parking lot with intermittent warm-up exercises; SSH, SFAC, Overhead Claps, Seal Claps, Good Mornings, IP, and HBs. We added a couple of Muay Thai Wall of Defense blocking and combo Wall of Defense with an el ow strike to tease in some combatives.
The Workout: we started off by having Pax travel 1/2 down the parking lit with front kicks then the remaining 1/2 with lunges. Rinse and repeat x3. Then a Sheepdog style Build-a-Bear. Pax Bear Crawled from one side of a back to back parking line to the other then adds 1 Merkin. On the return we did Duck Under, Hook Punch combos. This continues with +1 Merkin until 10. Once done we Mossied to the brick knee wall for some TUT Dips and Cobra Merkins.
Mary: Deals Choice as Pax rotated through an assortment of our favorite core exercises.
Announcements: Frost Ruck on 12/5. TEDtalk with Bacon coming up.
T-Claps (Recognition): All Pax for coming out the day after Thanksgiving. BINGO’s first trek to Sheepdog. Mr. Terrific and Shredder EC.
Prayer: M’s with ongoing health issues, Dovtail’s move to AZ. Pax how are alone during the Holidays.

Awesome Sauce at the Trot with Co-Qs

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FNGs: None
Warm Up:  Run around tennis courts and headed to snack shack.  25 SSH, remaining exercises 10cc including sir fazio, good am, seal claps, overhead claps. bent over claps, daisy pickers
The Workout:  moxies to small hill for sevens (Star jumps at bottom, LBCs at top) – always good to feel the dew in 30’s deg weather; mosey to snack shack for 3 sets of 7 count BTTW and 7 count people’s chair counted by all PAX; mosey to wall for leg-ups (10 each leg) OYO.  Mosey to drive and commenced some gate openers, lunges, and karaoke up the hill.  Mosey to rock pile.  YHC said medium but I inadvertently grabbed a rather large rock.  No sharing.  Executed the following 10 count or 10cc exercises:  rut rows, curls, tricep curls, ground pounders, plank taps/slaps, toe taps, from our 6, WW IIs, chest press…returned rocks.  Handed over Q reigns for more awesome sauce to be delivered up by Sprinkler as YHC had to get to an early appointment.  Thank you Sprinkler for stepping in…
Mary:  Go back to the tennis courts. At each white line, 5 merkins (total 30); bear crawl in between lines; 5 squats (total 30) with lunge walk in between.  Same with burpees and last line movement – added plank jacks.  Popcorn exercises.
Announcements:  Rucks coming up (see Socials); F3 Christmas party with BBQ contest (let’s represent FV PAX)
T-Claps (Recognition):  Sprinkler for helping with Q
Prayer:  187 and Fanny pack’s wife.  Those with no family at holidays and no food.  Folks traveling for the holidays.  Sprinkler took the PAX out.

Honored to lead.  – Dauber

 

Foggy morning

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FNGs:None
Warm Up:3 pax for EC Breach, Norm, LED

1/4 mile jog, ssh, fazio arm circles, windmills, hillbilly’s, frankensteins.
The Workout: 5 pax’s made way to tennis court and did 7s diamond. Bear crawl to corner 7 merkins, shuffle to corner, 14 7 each leg alternating squats,  bear crawl to corner, 21 prison squats. Shuffle to corner 28 calf raises IC.  Reveres order doing 28 shoulder taps in cadence, 21 merkins (7 of each diamond, wide and regular), 14 star jumps, 7 hand release burpees.
Jog to rocks and did 20 curls for girls IC, 20 triceps, 20 overhead press, 20 ground pounders, back did 20 chest press 20 skull crushers, 20 chest press, 20 skull crushers.
Jog to wall and did 10 sets of 1×4 jack webbs. Balls to wall and wall sit.
Mary: 20 LSF, 20 big boy sit-ups, 20 x and is, 20 hello dolly, 20 American hammers
Announcements:Frosty dec 5th, ultimate December 6th
T-Claps (Recognition):pax for helping mamas house spread gravel
Prayer: my in laws and covid, Paxs wife’s and surgeries

Sheepdog – 11/20/20

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FNGs: none
Warm Up: Sir Fazio Arm Circles, Overhead Claps, Michael Phelps, Good Mornings, Wind Mills, IWs, and HB.
The Workout: Pax rotated through rounds of exercises.  One pax leader with strikes, wedging, double strikes, triple, etc. 25 – 50 each, depending on the round. Other pax rotated through step-ups, front kicks, dips, side kicks, merkins, LBCs, Round House kicks, giant cockroach, cobra push-ups, & crab cakes, depending on the round.
Mary: 10 minutes of stretching to end the week.
Announcements: Gravel at Momma’s House, TEDTalks, HSPD Angel Tree.
T-Claps (Recognition): EC Norm and Shredder
Prayer: several M’s battling illnesses. Dovetail’s move. Pax dealing with COVID. Leadership and Community.

What’s the count?

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Man was it cold this morning.  I wore two pairs of gloves and still had issues with my hands (go look up Raynaud’s Syndrome).  I guess holding on to cold rocks and holding them above your head doesn’t help.  It also doesn’t help when you can’t keep count on your own and your fellow PAX are either intentionally or unintentionally messing with the count.  Thanks guys!

FNGs:

Not today.  There’s been a slew of them recently and maybe I’ll get to break one in soon.

Warm Up:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Sir Fazio Arm Circles x10 IC Forward and Reverse

Frankenstein’s x10 IC

The Workout:

We moseyed down to the end of the parking lot and partnered up to do Partner Plank Hops.  P1 got down and started doing shoulder taps while P2 side hopped over P1’s legs for a 10 count and then switched.  We did two rounds of this and then headed to the rock pile.

Everyone grabbed a travel sized rock and met at the corner for instructions.  We would be doing an extended 7 of Diamonds today with our rocks.  We’d start by doing 7x triceps extensions at each corner and John Cusack’d to the other corners to do more of the same.  Next was 14x Curls for the Girls with a jog between corners.  We alternated John Cusack and jogging moving forward between exercises.  We went all the way up to 28 then then worked back down the ladder.  The full list was:

7x Triceps extensions

14x Curls for the Girls

21x Rut Rows

28x Goblet Squats

21x Trunk twists

14x Ground Pounders

7x Bus Drivers

We actually ran out of time before we could complete the full round so we skipped out on the bus drivers.

Mary:

LBC Circuit x10 each (regular, reverse, left, right)

Announcements:

Frosty CSAUP December 5th.  Ruck style event exploring Fuquay and most of its AOs.

T-Claps (Recognition):

Sprinkler’s daughter actually had a varsity volleyball game yesterday.  Parents weren’t allowed so he had to watch it from his house and his neighbors surprised them by brining over food to help celebrate.  It was a bit of a return to normalcy for them which is nice and is needed, I think, for all of us.

Prayer:

Prayers for 187 and Fanny Pack’s Ms.  You men let us know if there is anything we can do for you or your families.

 

Thanks for joining me this cold morning men.  We warmed up pretty quickly once we started going.  I had fun, hope you did too.

 

010000

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

We Just Cut This Grass, eh!

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Casino Royale has a ton of space to work with. YHC brought the heaviest leftover coupons from the previous day’s adventures at Disney. We covered a good section of the Casino Lawn…but it was only a fraction of the lush acreage of this place.  5 pax and a pooch got after it on the fields of the casino and left very grassy.

EC: YHC, Norm, Nemo

FNG: nope
Warm Up: SSH, Good Mornings, Moroccan Night Clubs, Seal Claps, Overhead Claps, Daisy Pickers, Goofballs.
The Workout: Moseyed to wall for a 30 count each pax People’s Chair. A short stretch then Repeato with a 20 count. Mosey to the field where the coupons lay. The five beginning stations were: 100 lb, heavy bag flip, 100 lb. heavy bag drag, fire hose carry, bear crawl, and lunge walk.  Each pax would do their exercise station for about a 50 yard out and back. Typically, guys on fire hose and heavy bag would get 2 laps each round. At the end of each round we did an exercise to complete our BLIMPS! Pax would then rotate to next coupon station. BLIMPS! consisted of 10 burpees, 20 lunges, 30 IW’s, 40 merkins, 50 plank jacks, 60 squats, and 70 SSH for the !  Pretty well smoked we went to the Wall for some BTTW. Each pax did a 20 count, then a 15 count.
Mary: We stayed at the Wall for Mary with15 counts of Freddie Mercury, LSF, LBC, And WW1’s in 15 counts.  Complete the day with a 10 count per pax BTTW.
Announcements:lots to donate too.  Check Slack.
T-Claps (Recognition):Nemo for getting those heavy bags again today.
Prayer: Unspoken, Norm and his family as he’s away for training the next 3 weeks. YHC took us out.  I might put my toys away for a few weeks now.

Foggy morning

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FNGs:none

4 packs for EC. LED,  Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x

curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.

put blocks away and moseyed to concession stand  did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.

moseyed to courts

Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.

 

Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22.  Bring products to Kenny’s grave if you can’t make ruck.

Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.

Early Voting at The Nest

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FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.

One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move