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Back to Old School Workout

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FNGs:  Orca (Mike Pellicci)

Warm Up:  With the help of FoulBall:  side saddle hops, cherry pickers, good evenings, fazio arm circles

The Workout:

Rock pile:  5 rounds of 15, 12 and 10 reps of:  Curls, triceps extensions, squats, upright rows and shoulder press.

Run to ten poles, doing 1 increasing to 10 merkins at each pole.

Dice game with a round of each pax rolling and leading with 10 reps of:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps

Announcements:  Picnic, others

Prayer:   Peace and happiness

Shoulda done two rounds together

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Day 2 of the Fritter Challenge and YHC had your Q.   10 guys started Day 1 yesterday and the same 10 guys showed up for EC.   @Pikachu, @187 and @Skidmark took off a little early to get in 3.   @Breach, @Dumbo, @Cupid, @Pablo, @Dawgpound, @Emeril, and a late arriving @Lipstick got in our 2 miles.  @Redenbacher and @Full House joined the 2 mile group and @Beer Pressure showed up for the Main Event.   YHC was wondering why @Full House missed Paradise City yesterday and found out that Pickle Tickle won out hence his Fartsack.

FNGs: None

Warm Up: Jog around the track with stops for SSH, Good Mornings, Booty Bops, Foot Trace.  YHC explained the concept of the workout before we started but in hindsight probably could have run through a couple of rounds before he sent everyone off in their pairs.  Some mass confusion at the start but everyone eventually got on board.

The Workout😐
Partner up (Same or close size KB’s).   One side has KB’s the other has Maces. Both Partners perform KB Exercise.  One partner then jogs to midpoint of the track while the other partner carries both KB’s.   At center track is a list of Core exercises.  Partner 1 performs the Core exercise until Partner 2 shows up.  Partner 1 then takes the Bells while Partner 2 performs the core exercise.  Stops once Partner 1 gets to the Maces.  Partner 2 then jogs to the Maces and they perform the Mace exercise together.D o same KB carry back to mid- track and get back to the KB exercises.  Keep repeating until done.

Kettle Bell Exercises:
Round 1: x20 KB Swings
Round 2: x10 each arm Snatches
Round 3: x10 each arm KB Row
Round 4: x10 KB Halos
Round 5: x10 each leg KB Single Leg Deadlift.
Round 6: x10 Goblet Squat
Round 7: x10 each arm KB Press
Round 8: x10 WWII with KB
Round 9: x20 KB Bridge Press
Round 10: x10 each leg Side Lunge (edited) 

Core Exercises:
Round 1: American Hammer
Round 2:  LBC’s
Round 3: Low Slow Flutter
Round 4: Pickle Pounders
Round 5: Low Slow Flutter
Round 6: Freddie Mercury
Round 7: Boat Canoes
Round 8: Homer to Marge
Round 9: Burpee
Round 10: Box Cutter

Steel Mace Exercises:
Round 1: x10 Switch Squats
Round 2: x10 Seated Overhead Press
Round 3: x10 each side Hinge Row
Round 4: x10 360
Round 5: x10 on Back Press
Round 6: x20 Ballistic Curl
Round 7: x20 Tricep Extensions (standing or laying down)
Round 8: x10 Cookie Pouches
Round 9: x5 each arm High Plank Row
Round 10: x5 each leg Side Lunge

Mary: No time

Announcements: F3 Picnic, Warbucks donations due, Megs Smile coming

T-Claps (Recognition): Nope

Prayer: Warbucks, Kevin, Heidi –  Breach took us out.

The Fritter made a come back without you!

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Today marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.

EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.

We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!

Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech

The Ultimate Dodge Job

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FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist.  A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere).  Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Tribute

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Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.

FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.

Birthday Q 7/10

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FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Birthday Q 6/10

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FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Birthday Q 5/10

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FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family

Birthday Q 4/10

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FNGs:

Nope
Warm Up:

Nope
The Workout:

Nice ride to bass lake and some adjoining neighborhoods. Route – https://connect.garmin.com/modern/activity/6889281378
Mary:

Nope
Announcements:

Stick around for Thunder
T-Claps (Recognition):

Kubota and Cancun for getting after it in the muddy conditions
Prayer:

YHC took us out

Birthday Q 3/10

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FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.