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The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

There are plenty of not stupid people apparently…

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PAX: Steamboat, Buford, Dawgpound, Tetanus, Tush, 16 Bit, Pikachu, Wahoo, Koolaid, Spinman, Midget for Life, Moped, Emeril, Pipes, Super Spreader, Chaps, Dahmer, Pots, Pumpkin Spice, Wiggly, Snap

Apparently this one never published, was stuck in Drafts folder.  Oh well, better late than never.

Weather called for rain and cold this morning, Crazy Ivan was the only option with a roof over your head so I decided to make a call to divide the ranks into stupid and not stupid.  21 showed up so I guess there still hope for F3 South Wake.  Or maybe we’re just the weak ones…  Regardless, I was happy to work hard and stay dry this morning!

FNGs: None
Warm Up: Mosey around the lot and then SSH, Sir Fazio, Frankenstein, daisy pickers, windmills, and mountain climbers.
The Workout:

Stairs and Sharing: We partnered up and one Pax ran up the stairs while the other worked on curls for the girls, triceps extensions, squats, and LBCs with a twist.  Partners switched off until they had combined for 100 of each exercise.

Grumbling Legs: We went halfway down the parking lot with front lunges and finished the lot with side lunges.  Then came back halfway with side lunges the other way and finished it with back lunges.  It wasn’t a popular one especially since the kettlebells came with us.

Tabata: 30 secs on, 10 secs off.  3 sets of halos, figure 8s, deadlifts, and Midget love handles

Mary: Midget cookie pouches, boobity boobity with a 6″ hold, plank rows, pickle pounders and a 90 second plank with shoulder taps, nipplers, and mountain climbers mixed in.
Announcements: Monthly Challenge
Prayer: Fumunga just had surgery, and friends struggling with Covid.

Anniversary at the Nut (all men invited!)

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Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney.  Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side.  To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post.  It was worth it as we had an FNG join us in 30 degree temps for his first post!

FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off.  Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started.  Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:

Part1: Wheelbarrow (yes, we touched ankles.  I don’t think anyone breathes from an ankle…) up the main lot.  Every parking space, add a merkin (1x, 2x, 3x, etc).  When you get tired, swap with partner and reset count to 1.  *Except*, every swap is an extra burpee (1, then 2, etc).  I think most teams made it to the top around 6 or 7 burpees.  Come back down until last group finishes.  Pretty sure I saw one team almost all the way back to the start…

Part2: Pullups & BTTW

Part2.1: Pullup bars were frozen, no go.  Head to hill and do a little homage to M4L’s intro workout for me.  11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course).  Ended with a circle of burpees.

Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer.  Repeat-o

Part 4: Bat Flipping time!  I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning.  8x Devil Burpees set the pace — line up in order how you finished.

Split into 4 “equal” teams based on order of finish.  Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane.  Winning team didn’t have to do burpees.
Repeato, only flip order.  Nice job by the FNG here!

Recover on the very slow mosey.

Bear crawl back to the start.
Mary: Circle of Mary, 10 count each

Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids.  Heartbreaking.

Good to be with you all for 4 years.  Looking forward to a better year than 2020.

Caveman Peak And Valley

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EC: Dawgpound, Emeril, Dahmer
FNGs: Nope
Warm Up:

Bounce
Foot Trace
Hinge
Spinal Rotation
Ring out the shoulders
Fazio Arm Circles or Blah blahrm blah blahs
Neck stretch

The Workout:

We went over the two options for the game. Remember the game from onnit. Start at four reps for three exercise. If you finish in enough time then increase the reps from 4 to 6. If you don’t finish the reps in time you lose your recovery time.

Option 1:
Switch Squat
Side Draw
UpperCut
Option 2:
Switch Squat to forward lunge
Front Draw
Battle Lunge (Reverse Lunge to start uppercut
We then did 20 minutes of work. 45 on 15 rest.

Mary:

6 minute abs!!!

   3 rounds
       10 Seconds Plank
       10 Seconds Knees to elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
       20 Seconds Russian Twist
20 Seconds Bowl

We had time and did some downward dogs and pigeon poses.

Announcements:

Happy Holidays

T-Claps (Recognition):

Dawgpound and Emeril for keeping the Steel Mace and kettlebell workouts going

Prayer:
187 M

Fanny Packs M

Turkey farts

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FNGs: None
Warm Up: Good mornings, SSH, Daisy pickers, Sir Fozy, Windmill, take a lap
The Workout: alternating exercises (clean press, CFG, cookies, Wonder Bras, Lawn mower, Tri ext, LSF) while taking turns with bear crawl w/bell, and walking lunge w/ bell. Threw in some people chair and BTTW.
Mary: Popcorn
Announcements: Upcoming Rucks ( see slack)
Prayer: Brothers traveling for holiday. 187, wife and family.

Didn’t we do this last week?

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EC: 500 swings – Dawgpound, Emeril, YHC; Run – Redenbacher, Emeril

FNGs: Not today
Warm Up:

SSH – was supposed to be x10 IC but we went to 40 while we waited for Pablo to get one in after arriving a little late. He took his time.

5x Burpees OYO for the late arrival
Hips in a barrel
Foot trace
Single leg hinge
The Workout:

Pyramid Building – start with one exercise, go through each round with the right arm followed by left. After each right side 30s chillcut plank, after each left 30s low plank hold. Add an exercise each round until all are added, then repeat once more and then we made it to one round on the way down before we were out of time.

Turkish Getup x1

Overhead squat x10

Upright row x10

Uppercut x10

Bow Draw x10

Death March x10

Mary:

Bobby Boucher was asked if he wanted more merkins or more squats. He said he could always use more merkins so we did Sally with merkins.

Freddy Mercury x20 IC

Low Slow Flutter x20 IC

American Hammer x10 IC – mace optional
Announcements:

Upcoming ruck events. Christmas party.
T-Claps (Recognition):

Bobby Boucher for getting after it in these first few weeks. Great work!

Steamboat for posting without Wiggly while Wiggly works his way off the IR. Impressive for an 18 year old!
Prayer:

187 & Tracey.

Slow is Smooth, Smooth is Strong

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Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.

We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.

500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:

Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch

The Workout:

3 Turkish Getups Each Arm

3 Turkish Getups Each Arm
5 Back Bow Draws
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
15 Bent Over Rows Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side

3 Turkish Getups Each Arm

Mary:

6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:

187 and Tracy

HARD, WET, DIRTY Ride @ VC

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FNGs: None
Warm Up: OYO
The Workout:  See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …


Mary: None
Announcements:  See Socials
T-Claps (Recognition):  PAX who got DIRTY tonight

Prayer:  Unspoken

2nd F at Bass Lake; early b-day celebration

 

Honor to lead even when you show up one week early on the Q sheet.

If a Tree Falls in the Woods…

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FNGs:  none
Warm Up:  limited
The Workout:  ~5.7 mile trail ride
Mary:  late
Announcements:  Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer:  Unspoken.  YHC took us out.  Honor to lead.

 

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