FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog. Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.
FNGs: None
https://youtu.be/ambOzSEYA7Q
Announcements: Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition): Juneteenth.
Prayer: Families in F3. BLM.
Wahoo took us out.
FNGs: n/a
Warm Up: A Skips, B Skips, Karaokes, Side Jumps, Lunge jumps, alternating 10 merkins and 10 LBCs
The Workout: On the track – 2x Run 400m, 800m, 300m intervals with 200m jog as rest. First set at 24-25 sec per 100m, second set at 23 sec per 100m.
Tiger claws and Leg swings between and after each set.
Mary: 5 x Accelerators for 60m
Announcements: Mulching going on at bass lake
T-Claps (Recognition):
Prayer: Friends struggling with depression during the pandemic.
EC: Banana Seat, Cupid, Dawgpound, Emeril, McNugget, Pikachu, Redenbacher
Noticeable abscences: Dumbo and Mookie
FNGs: Not today
Warm Up: YHC felt like I cheated the PAX last week so we started off with 10 X SSH and 10 X Frankenstein IC
The Workout:
Mary: MIA
Announcements: Check Slack and FB
T-Claps (Recognition): All PAX for picking up the 6 today. Pikachu and Cupid for the push up the hills for YHC.
Prayer: Pablo, Particle Board, Rainmaker, Cupid, Martini. Coal Ash’s Grandma, Skidmark and his family with their new baby today, unspoken.
YHC took us out. Thank you for the opportunity to lead.
FNGs:
Nope.
Warm Up:
Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.
The Workout:
We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.
After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.
Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.
Mary:
We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.
Announcements:
RUNE
T-Claps (Recognition):
Prayer:
YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.
EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark
FNGs: Not today
Warm Up: Say Whaa
The Workout: Reverse Turkey Leg was the route
Mary: MIA
Announcements: Rune, check Slack and Facebook
T-Claps (Recognition):
Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.
YHC took us out. Always an honor to lead
FNGs:N/A
Warm Up: Mosey around the parking lot and circle up. Started with side straddle hops, good mornings, fozzy arm circles forward/reverse, and daisy pickers with a clap behind the back.
The Workout: Partner up for Dora: 100 squats, 200 merkins, 300 LBCs, 400 jump ropes (normal for most, fancy Double Dutch if you’re Gump!)
Mosey to the back for the kickboxing that was mentioned in the pre blast
Surprise another Dora! 100 chair kicks, 200 back kicks, 300 front kicks, 400 jab cross combos
Mary: About 4 minutes of embrace the suck holding plank and doing variations including 1 arm up and repeated up/down chill cut
Announcements: Signup to mulch in Holly Springs, reach out to Breach for opportunities to support Veterans
T-Claps (Recognition): Pikachu running 5 miles to get to Sheepdog, doing EC, and running home after the beatdown
Prayer: Martini and his family, others that have lost loved ones recently, friends and family that are sick
Solid pax of 13 for a wet, wild & moist Thunder…..
FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:
Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck
Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge
Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders
Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”
Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall
Sally – Squat Hold and jump up over head clap on the UP
Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem
Mosey to Tennis Courts (not the shelter)
Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.
In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins
Announcements: John Deere, Crosby + Beth running beer mile back to PYRC
T-Claps (Recognition): good job Capri
Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.
YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine. I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds. However, we started on time!
FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides. We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins. Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”. Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides. We left Court 2 and headed for Court 3, cause why not? Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week
After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.
FNGs:
None today.
Warm Up:
Mosey across to the old Ivan parking lot.
SSH x30 IC
Sir Fazio x15 forward x15 backward
Imperial Walkers x15 IC
Hillbillies x15 IC
Mosey down to end of the parking lot (towards the pond)
The Workout:
5x Burpees at the end of the lot
Crab walk halfway up the lot
30x of an exercise of the sheet
Mosey to end
5x Turkish getups
Bear crawl halfway down
30x of an exercise on the other sheet
Mosey to end
Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.
We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:
Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:
Rune continues – next week is team Skidmark’s rest week.
U-Turn and Disney are looking for site Q’s. Step up and lead!
2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:
Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.
Martini’s mom.
Full House’s wife’s uncle and former colleague passed this week.
Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.
An honor to lead this morning men – thank you for the encouragement and accountability for another year!