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Tennis at Shady Acres

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FNGs: none

PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle

We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:

No Run 4 corners (adapted from @Gamecock yesterday at the Nest)  We did stacking merkins, angle grinders, plank jacks, and jack webbs.  Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.

F3 Tennis – we had 2 teams of 5 and one ball.  Ball could only bounce once unless passed to another teammate and then back over the net.  No doubles lanes allowed and the ball had to stay in the two serving squares.  We had to do a penalty exercise if the ball was dropped or didn’t make it over the net.  @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up.  Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.

The Deck of Suck at Prison Yard

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5 Men braved the yard for a new Tactical Reaction deck of suck

Fram, Double D, Sprinkler, Dirty Pipes, and Warden Breach on the Q.

Warm Up: Started as a typical mosey around the parking lot with some 22 rep counts of SSH, Imperial Walkers/Hillbillies and some Windmills. We moseyed back to the start to get the suck started

The Workout: The deck is most certainly stacked against us for this round

The Queen of Diamonds, ahh what a witch she was 400-meter run followed by 25 merkins, 25 Prisoner Squats and 25 LBC’s, we repeated that sequence 2 more times adding 5 reps to each exercise each time.

Time for the 2nd card of fun to be drawn, the 8 of Clubs, might as well been a swift kick in the nuts. 10 burpees, 10 Sumo squats, and 10 Lo-Slo Fludder followed by another run. Repeat this cycle adding 10 reps to each exercise, we are starting to see a very troubling pattern here.

Ahh the 3rd card, maybe, just maybe this one will not suck as bad. WRONG- it’s a burpee ladder, the timer starts at 1 min, you do one burpee then 2 and so each minute until you can no longer add a burpee and complete within the min. We modified this slightly with some mosey to fill the min, repeato for 5 mins to keep things fun and interesting.

The last card- should be interesting and wait for it…fun, right? it’s an Ace, an Ace should be worth something good. It’s more like you had a 2 on the board and now you get an Ace, not really bad, but not really good either. 400m lunges, 400-meter sprint, 100 bear crawl, 100-meter jump squats, and then we ended with a 10 parking spot build a bear.

Mosey back to the start for
Mary: Didn’t feel like we had enough abs in there so we did some modified Homer to Marge from the crab walk position, some penguin heal taps, and finished with some plank rotations.

No one passed out or perished so it was a great day in the Prison Yard

Announcements: Travis Manion WOD at Tiger Blood on 4/29.  JOCO is hosting an Oddsey CSAUP on my 22nd (Dirty Pipes has the details)

Prayer: Pray for Dirty Pipes and his family, his mother-in-law has stage 4 pancreatic cancer, pray for healing and for grace in this troubled time. Prayer for POTS and his wife as she had surgery today, pray for a speedy recovery. Thoughts and prayers for our country in these troubled times and for safe journeys for our Military and First Responders as they continue to serve on the front lines to protect us.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Called them out. 3/30/21

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FNGs: None
Warm Up: Mosey around parking lot.  Corner 1 SSH, Imperial/Hillbillies. Mosey to corner 2 Daisy Pickers, Good mornings, Frankenstein’s, Mosey back to start.
The Workout: Round 1 Stations: Battle Rope, BTTW, Irkins, Curls for the girls, Step-ups, Bear Crawls, Runner (Timer). Rinse and repeat through the stations and timer ran around the building twice. RD 2: Battle Rope, Wall sit, Squats, OH Press, Frisbee Crawls, Step-ups, Runner had two laps. RD 3. Back to round 1 with only one lap from timer.
Mary: Freddy Mercury, Big Boy with hold (top/half/bottom), Home of the March double & single.
Announcements: Easter egg hunt with Mookie Q at Kung pow.
T-Claps (Recognition): The Wescott boys for coming on a sprinkler call out. (Mookie, Roger Roger, Deadbolt) Double D from out on parole.
Prayer:  Fram Brother in divorce, country and community, unspoken.

Where you been? 3/26/21

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FNGs: None but YHC felt like one upon arrival at Kung Pow.
Warm Up: Mosey across street to church parking lot. Circle up for SSH, Frankenstein’s, Imp/Hillbillies, Daisy Pickers, good mornings, SFAC all I/C.
The Workout: Thang 1 >All PAX grab one rock and circle up.  One man timer ran to top of parking lot cul-de-sac and back to group while they performed various exercises called out from the group. Rotated one time through. Thang 2 > YHC had four cones set up in grass with frisbee. Bear crawl to middle each man throws and tries to catch frisbee. Crawl Bear back to furthest away cone, throw frisbee and try to catch. Each drop was 5 burpees for the group.  The guys not throwing picked various exercises to do while catching the frisbee. Rotated around 2x. Estimated number of Burpees to be 85.
Mary: Freddy Mercury, Home of the March, HOM single leg. LBC, Reverse LBC, Full LBC.
Announcements: Gillette to shave head for St. Baldrichs charity.
T-Claps (Recognition): Deadbolt 30 years to the day in same profession.  Worked from the ground up. FRAM for a 5 day Q streak.  Sprinkler for doing it with him.
Prayer: Unspoken and some individual.

Rocking the Wall on 3/25/21

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FNGs: None
Warm Up: Mosey to bus stop parking lot.  SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks.  Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs.   (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition):  Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

Lucky 7’s at Possum Trot 3/24/21

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FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

We had a few Sprinkles at the Sprinkler Q

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Rolled into Disney parking lot around 5:10 this morning. Fram’s car was on scene and he was off for EC. I started unloading all my toys and Pots showed up and assisted me.  I decided last night to mix it up a bit due to all the beat downs I have received this week already. Really, I think this was just as bad as Monday-Wednesday!

FNG: Nope

Warm Up: Moseyed a lap around the parking lot. 15 of the following IC: Jack Feet, Imperial Walkers, Hillbillies, Merkins, Fazio Arm Circles, Frankenstein’s

The Workout: Had 10 stations prepared with “Toys” coupons. 100’ Firehose drag, Pallet Push(this was a crowd pleaser), tire flip(not your average car tire either), stair stepper machine, 25 and 10lb weight station, fire hose tote, Tractor Weight framers carry one each hand 60lbs each, Fanny Packs Favorite “Olde Roy” 70lb Railroad Iron for Bench Press.

The farmers carry was the timer. 2 PAX went around the parking lot opposite ways and when they met 5 burpees. Continued to starting point. Each PAX rotated until we made it around each station once. Rinse and Repeated. We then switched things up same stations but worked different parts of your body. The pallet push, tire flip and fire hose drag were no joke!! I am spent!

Mary: 15 IC Box Cutters, then Box Cutters, Low-Slow-Flutter and then Low-Slow-Flutter.

Announcements: See Slack

T-Claps: Fram EC this am. Fram and 187 seemed to be in some sort of a competition this morning. They were both on FIRE!!! DO NOT mess with these MEN!

Prayer: Fram’s Brother going through a divorce, Crab Legs. Thank God we have the ability to get up every morning and exercise and fellowship with one another!!

Honor to Lead today! Happy Easter Gents!

Turned out to be a nice morning considering all the storms yesterday!

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I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.

FNG: Nope

Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.

The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.

2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11

3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises

Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.

Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.

 

Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!

T-Claps: Fram for EC. What a Beast he is!! Everyday!

Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!

YHC took us out. Honor to be a part of F3!!

Surprise Q

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So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.