Promise Ring – F3 South Wake

Lungapalooza at Purple Cobra

October 8, 2019/in AO Post, Purple Cobra /QIC: Foghorn
PAX: Potts, Promise Ring, Warbucks

FNGs: none
Warm Up: Moseyed over to the Planet Fitness parking lot for Good Mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies for 10 count. Did some 10 second stretching for the quadriceps and hamstrings.

The Workout: Lungapalooza commenced with forward lunges to various parking lot islands stopping to do standard merkins 10,20,and 30 reps. We then did reverse lunges back to starting point doing wide Merkins 10 each pit stop. Next we did sided lunges with squat with diamond merkins 10 reps each pit stop. Finally, we went back working the other side doing 10 standard merkins at each pit stop.

Pax then headed over to a curb to do 2 sets of 25 calf raises, moseyed over to the rock pile behind HT and did 21’s curls for the girls 2sets, straight arm front and side raises 15 reps for 2 sets.

We then moseyed over to in front of HT and grabbed a bench to do 2 sets of 25 reps of dips.

Mary: Popcorn Mary with various abs exercises with the Alphabet being the killer!

Announcements: Upcoming SW picnic.

T-Claps (Recognition): Promise Ring for waking up early to drive from Campbell to post!

Prayer: Warbuck’s wife’s grandmother and unspoken prayers

11 PAX for PSs at PC

October 4, 2019/in AO Post, Purple Cobra /QIC: Foghorn
PAX: Bobby Dall, Coal Ash, Deadbolt, Dumbo, Emeril, Hump Day, Pablo, Promise Ring, Rut, Warbucks

FNGs:none. Sorry for the delay on BB

Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence

The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.

Mary: Time was tight but we did BoatCanoes and Dying Cockroaches

Announcements: M4L charity event and upcoming F3 picnic.

T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.

Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.

Four corners, two sides, and a rock.

September 26, 2019/in Kennys Grave /QIC: Modify
PAX: 16-bit, Boy George, Cupid, Finkle, Hump Day, Modify, Promise Ring, Sprinkler, Venkman, Yosemite

10 PAX came out to KG this hot and humid morning. Once again it was a pleasure to lead this group.

FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice. John Cusacked to our starting point. Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock. John Cusacked to Corner 3 – 15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15 front lifts, 15 bus driver IC. Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO. John Cusacked back to Corner 1. Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away. The loss of unborn children (miscarriages). Unspoken

He Called You “Sir”!!!!!!

September 23, 2019/in AO Post, Mutiny /QIC: FedEx
PAX: 16-bit, Banana Seat, Cha Ching, Doc, FedEx, Finkle, Fonzie, H1N1, Hump Day, LED, Modify, Noah's Ark, Potts, Promise Ring, Slimer, Sprinkler, UTI, Venkman

PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

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