YHC got out of the car at Womble to the faint sound of rock music in the background. As he walked to the playground it was confirmed – Crosby was there and the tunes were going strong.
Warm Up:
Crosby ran his 1st mile – YHC passed due to continued recovery from Achilles issues.
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
A walk to the warm car to warm up before Cletus.
Announcements: N/A
Prayer: N/A
Pax of 4 gathered for a taste of the old management. Crosby promised YHC would bring the suck so he did everything in his power to oblige.
One 45lb weight plate and one fire hose joined in for the fun.
Warm Up:
SSH x20 IC
Good afternoons x10 IC
Daisy Pickers x10 IC
Mountain Climbers x10 IC
The Workout:
Pax were told to keep the 45lb weight plate off the ground for the entire workout – they werenât told what the penalty would be but they had a good guess.
John Cusack the plate and fire hose to the playground.
2 pax do pull ups, 2 hold plank (one with weight on their back). Switch, rinse and repeat until all pax have done 25 pull ups.
John Cusack the plate and fire hose to the amphitheater.
Lazy Dora with the 45lb plate in tow – pax partnered up and between the two:
100 merkins – plank hold while not doing merkins
200 squats – squat hold while not doing squats
300 LBCs – 6 inch leg hold while not doing LBCs
Que the quotes of the day:
âBloody hellâ – every time someone told Brexit he had another round of an exercise to do.
âItâs never been 6 inchesâ – Pax not to be named
After the lazy Dora the pax John Cusackâd the plate and hose over to the white fence on the other side of the soccer field.
Partner 1 does Dirkins on the fence – 7 on the bottom rung, 7 on the middle, 7 on the top. Partner 2 holds a plank. Switch and repeat.
John Cusack down to the other end of the white fence for Irkins – 10 on the top rung, 10 on the middle, 10 on the bottom, and 10 on the ground (full blown Merkins).
After these Irkins YHC âaccidentallyâ dropped the 45lb plate (and was quickly called on the âaccidentâ) so the pax got to all enjoy 5 burpees đ
John Cusack to the tennis courts for Mary.
Mary:
Yoga – reverse table top twice, lingering for ~5 seconds.
Go into downward dog, rocking heels into ground.
Swing leg through to runners pose, dropping down onto back knee and forearms. Switch and repeat on other side.
Back to downward dog, rocking heels again.
Swing leg through to pigeon pose, again dropping down onto back knee and forearms. Switch and repeat on other side.
Announcements:
Holly Springs half shirt order is live. CSAUP in Carpex on Saturday.
Prayer:
Praises for Noahâs Arkâs recovery.
Always an honor and privilege to lead – thanks men.
Twelve PAX, including one 2.0, decided to heed the call of ârocksâ today at Possum Trot.
Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.
Warm Up: Â Jog around tennis courts to the lower section.
A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billieâs immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings
The Workout: Â Partnered up and moseyed to the small hill on the left and begin â11âsâ with Merkins on the bottom of the hill and LBCs on the top. Â Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated. Â PAX moved to the driveway lining up in two lines. Â Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot. Â R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight. Â Each PAX grabbed a rock and lined up in one row back at the start of the parking lot. Â Rock exercises were executed flawlessly by all PAX across the parking lot. Â PAX moved four steps after each rock exercise was performed. Â The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-roâs, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot. Â PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top. Â Awesome effort by all PAX, including Messi! Â PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins. Â Hopped over the guardrail and jogged down the sidewalk back to their rock. Â PAX held squat until 6th came in. Â RINSE and repeat. Â PAX cranked out 10 merkins waiting on 6th. Â Time to wrap things up. Â PAX began John Cusak around the tennis courts returning our rocks.
Mary: Â Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga 
stretches. Â PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.
Announcements: Â Odyssey this weekend; HSHM; Deadboltâs boat ride list – sign up early, spots are going fast. Â Happy early birthday to Messi.
Prayer: Â Romans 10:8-17. …Everyone who calls out to the Lord will be saved.
Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men! Â Prayers for Crab Legs. Â Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school. Â As a parent of two teen drivers, this is one of my biggest fears / worst nightmares. Â Love those around you, live life to the fullest, be kind, help others, for we are not in control.
F2: Â 
Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.
It remains a huge honor to lead all of you PAX. Â -Dauber
So awesome to have a new regular Dusty for Tea Time…. can already see him getting stronger…
Warm Up: 1st Mile
The Workout: Murph sets… 5/10/15
Mary:2nd Mile
Announcements: weekend TunaRun and CSAUP. MOVEMBER!!!! Tash Tastic.
Prayer: Boy George Family, JohnDeere neighbor- Cancer has returned to his face, nothing more can be done.
Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder
Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.
The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an  exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.
Mary: LBC, Low Slow Flutter, Box Cuts, Â Capoeira Push-ups, and Break Dancers.
Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after
Prayer: Health of Pax, Families, Hurricane victims.
Pax of 1 for a Foo Fighter preview for the South Wake Beer Mile.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd mile
Announcements:
N/A
Prayer:
N/A
Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre
Cotton Pickers
Fozzy Arm Circles
Good Mornings
SSH
The Workout:
Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.
⢠Plank Jack’s
⢠Plank
⢠Catalina Wine Makers
⢠Plank
⢠Plank T twist
⢠Plank
⢠Peter Parkers
⢠Plank
⢠Mountain Climbers
⢠Plank
⢠Shoulder tap
⢠Freddie Mercury
⢠American Hammer
⢠10 count around the circle-
Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder
Run around the soccer fields last 60 yds”JAILBREAK”.
â˘Â 2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting
â˘Balls to the Wall for a 20ish count(more like 30/40)
I am almost certain something is missing..
Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims
Thunder….
Warm Up: 20 x side straddle hops, 15 x cotton pickers, 10 x fwd arm circles, 10 x reverse
The Workout: mosey to first street lamp on Stinson…10 lap posts to Grimsby.. 2 burpee’s at post number 1, increasing 1 burpee per post… (65 Burpee’s in total….) Pikachu did an extra set… was unable to understand simple instructions it seemed.
Plank holds / LBC whilst waiting for PAX.
Mosey down Grimsby stopping at every lamp post conducting the following:
Post 1- 10 spiders, Next post – low slow flutters in cadence 20, Next post – 35 Merkins, Next – 20 cadence American hammers, Next – 20 cadence pickle pounders, Next 20 cadence homer to marge, next, 20 cadence box cutters.
Mosey across the road down Fairground Rd, turn left on Barley Mill Rd to hit the currently closed Greenway…..Partners up, target accumulate 100 Merkins and 50 burpees with shuttle runs up the greenway (PAX modifies due to time)
Getting back to the tennis courts………….Indian run, 1 burpee… PAX got 3 burpees as we ran back to tennis courts.
Mary: Q led – 5 std Merkins, 10 wide, 10 fist, 10 diamonds, 10 dry docks. PAX calls in cadence 5 Leg raises, 5 burpees, 5 Superman, 5 LBC, 5 have a nice day, 10 diamond.
Announcements: Beer Mile, CSAUP
Prayer: Fallen F3 member in other group, crablegs
 Paxof 17 Double D, 187, Gump, M4L, The Natural, H1N1, Mezzi,Fedex, Fonzie, Dumbo, R22, Modify,Picachu, Farva, Doc, Beater, LED
Warm Up:
jog around court’s to concession stands, 20 SSH, 20 good mornings, 20 cotton pickers, 20 imperial walkers, 20 hill billys, 10 burpees.
10 step ups on each leg at wall, 20 monkey humpers
The Workout
Paired up. One Pax got a rock while others held plank at end of parking lot. One did barley crawling to half way while the other did lungees. Switch and finished at bottom of hill.
Pax with rock did 21st of curls while other climbed hill and did 7 erkins, derkins, and dips at top. Pax switched
Pax with rock did 7 rows, 7 row to squat, and 7 rows to a squat and then overhead press while partner climbed hill and did 7 erkins derkins and dips. 3rd exercise was 20 tri extensions and repeated hill climb
Mary:
20 American hammers,20 lbc, 20xic low slow flutter, 20 pickle pounders, 20 Homer to marge,20 box cutters, 20 Peter parkers all IC
Announcements:
csaup cary, hshm practice run Saturday 6am at ting, Reminder to check your health even when you think your in good shape cause you are posting. Annual Dr checkups.
Prayer:
Double D family and father. loss of Pax in Atlanta during workout
Must have been the cooler evening, several PAX member breaking their virginity attending Tea Time!! UTI, Dusty, The Natural….. even  Butt Joint made a guest appearance. Skid Mark, Shredder, Pikachu and John Deere also there for the games
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins (last 5 sets diamonds optional) 300 squats. PAX modify as needed.
Mary: 1 Mile
Announcements: Beer Mile Oct 14? CSAUP October 20? (Yea probably got both dates wrong)
Prayer: Crab Legs, and good words about personal health… if something does not feel right get it checked out, morbid thoughts but is your life insurance and disability up to scratch….. Â Skidmark took us out.