FNGs: None
Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching
The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.
Mary: Broga
Announcements: None
T-Claps (Recognition): None
Prayer: PAX in general
FNG: Nope
WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building.
ME:
Irkin walks on water barrier every third. Total reps five. Dirkin Walks with a merkin every three barriers. Bear crawl, the rest of the way.
Cindy Dora:
Round 1- Cinderblock exercises for round one: curls, triceps, World War III. Stationary partner exercises: plank hold, squat hold, LBC
Round 2 – Cinderblock exercises: Overhead press, 25 reps
Stationary Exercise: Monkey holds. (Courtesy of 6 inch) , Calf raises, Merkins
Mary: American hammers with a cinderblock, HTM Slow count to 15, 10. Toe touches.
Announcements: 3 Alarm may get out to AGS this Sunday. Q’em all challenge.
T-claps: Switchboard getting out to post
Prayer: Switchboard looking for work and starting a new AI career.
FNGs: None
Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Mary: LSF IC, Hip Poppers IC, Stretching
Announcements: Breach’s 3-Ruck Challenge
T-Claps (Recognition): None
Prayer: Safe travels to DC for Best In Show’s and Clunkers kids.
FNGs: King Pin!
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Mary: Low Slow Flutter IC, Homer-to-Marge IC, LCBs IC, and stretching
Announcements: Q-em All Challenge
T-Claps (Recognition): None
Prayer: Common
*The term rocks is used generously as they were not much bigger than a man’s fist. The attendees were encouraged to visit Possum Trot to experience some actual rocks…
FNGs: Welcome FNG “Hi-YAH”
Warm Up: SSH IC and stretching
The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.
Mary: None
Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.
T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.
Prayer: Ausfart’s wife and our military in the middle east.
FNGs: None
Warm Up:
The Workout:
A variant of a common DORA but instead of the team trying to hit a target number of reps, it was AMRAP style for 12 minutes per exercise. We had three PAX so two did the exercise while the third lapped the parking lot and then switched in for one who was working out and the rotation continued for 12 minutes x 3 sets. Total number combined reps were tallied.
Mary: None
Announcements: Q’em All Challenge
T-Claps: Everyone who showed up in the rain and put in work.
Prayer: Various
FNGs: None
Warm Up:
The Workout:
Mary:
Announcements: Q-em All Challenge
T-Claps (Recognition): None
Prayer: Motorboating, Ausfart, Fram’s FIL, the family in south Fuquay who were victims of violence, peace and unity in our communities and in society in general.
FNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.
The Workout:
Mary: Tridents IC, Homer-to-Marge (weighted) IC, Low Slow Flutter IC, 60sec Chill Cut Plank Hold, Plank Jacks IC, Mountain Climbers IC, and some stretching.
Announcements: Q-em All Challenge, Post Tracker Challenge, and Site Qs adding attendance to new column on AO specific tab on the Q-sheet.
T-Claps (Recognition): None
Prayer: General
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