13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.
Great chatter! Thanks for coming out!
Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right
3 PAX for good miles + chatter @ Kennys Grave followed by a Mary that consisted of two full minutes of pickle pounders. How many in-candence pickles can be pounded in two minutes? Turns out it’s about 55. Great work!
Warm Up: OYO Stretching
The Workout: 3.5 mi run
Mary: Core, including 2 full minutes of pickle pounders.
Announcements: None
0545 Warmup: Leg swings, Popeye’s dip move, squats per Wide Right, mosey up parking lot and back
Goal was to warm up our legs “dynamically” (moving) instead of “statically” (standing or siting stretches)
0600 Main Event: The route was simple: Counter clockwise loop; Judd to Main Street down and up through downtown Fuquay to Judd and back to the park for 5 miles – boom
Wide Right rucked while Popeye and I enjoyed a nice mosey. With one-to-one chatter, I learned a lot about Popeye’s life and faith over the last few years. You should catch up with him some time.
0700 COT
Mary: None
Prayers: All around medical health
FNGs: Splinter
Warm Up: Good morning, Windmill, Frankenstein, Fazio arm circles.
The Workout: Stroll through Fuquay hitting part of the Run the quay.
Prayer: Health, post surgery recovery
FNGs:Nome
Warm Up:
Gm,windmill,seal claps, overhead claps, ssh
The Workout:
Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,
7 low to middle curls, 7 mid to top, and 7 full curls for the girls,
7 rutroos, 7 deadlifts, 7 full ground pounders
7 pulse squats, 7 full squats, 7 jump squats
21 triceps
Ran a lap
15 ww3
15 American hammers
15 stars with water weight
15 pitching strides with water weight
lap
Mary:
Lsf finished with 6 inches
American hammers
Lbcs
Prayer:Health
FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2 min.
FNGs: none
Warm Up:
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
FNGs: none
Warm Up: Arm circles, IW, HB, GM, WMH
The Workout:
9 stations. 50 seconds on 10 second off. 3 round
Werewolfs (downward dog <-> cobra)
Weighted Lunges
Crab Cakes
Jump Squats
Navy Seal Merkins
Weighted Homer-to-Marge
KB squat into a tri-for-the-guy
Squat Hold Calf Raises
Weighted American Hammers
Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching
Announcements: pool Qs on Friday at Sheep Dog.
T-Claps (Recognition): Happy 35th, Sombrero!
Prayer: travels for Flip Phone and Abacus
Note: Abacus filling our the backblast for Tumbleweed
FNGs: None
Warm Up: Standard
The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.
Mary: Popcorn Mary
Announcements: 1776 Workout
T-Claps (Recognition):
Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies
FNGs: None
Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW
The Workout: Cash In & Out DORA
One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins.
100 – 80lb Squats
100 – 60lb Chest Press
100 – 40lb Tri’s for the Guys
100 – WWIII (Cindy)
Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching
Announcements: F3 Dad’s Camp and Even the Odds
T-Claps (Recognition):NA
Prayer: Standard