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It’s Something Alright

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7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.

FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)

Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches

The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)

Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50

Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC

Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary

Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND

Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.

T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)

Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19

Strong work today gents. Appreciate the opportunity to lead.

BS out!

Moist Bear Crawls

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EC: Dumbo, Emeril, Dawgpound, Redenbacher
FNGs: none
Warm Up: Moseyed over to the Goodwill parking lot.
15 SSH
10 Imperial Walkers
10 Hillbillies
10 Windmills.
The Workout: Continued mosey over to the road to nowhere. It went like this:
Bear crawl from the bottom to the stop sign. 10 squat exercises. Lunge back to the bottom. 10 merkin exercises. Rinse and repeat. About half way through, some PAX decided that bear crawls might mess up their manicure, so they opted to run up to the stop light and back.
After a few rounds of this, it was time to head back. Moseyed to the Goodwill parking lot. YHC felt bad that the runners missed out on the bear crawls, so we did 10 Mountain Climbers, 10 Merkins, 10 Mountain Climbers and 10 Merkins before heading back for Mary.
Mary: Started with a little yoga and runner’s stretch. 15 WWIIs, 10 Box Cutters, 10 Homer to Marges, 10 Freddie Mercurys, 10 Pickle Pounders, 10 Mountain Climbers.
Announcements: Go check out the Schoolhouse AO at Garner Magnet HS on Wednesdays. Bass Lake mulch sign up is up. We use this trail, let’s give back!
T-Claps (Recognition): Tent City for coming out from Garner! Also, everyone that faced the rain and beat the fartsack this morning.
Prayer: Martini, Pablo and Oboe for loss in families.  YHC took us out.

HOLD IT!

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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

WOW, lots has changed…

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Saw that Lab Rat posted that he needed someone to Q the workout at Morning After. I had never been to Morning After but, I grew up in Garner and knew Vance elementary school even if it had been 30 or so years since I had been out that way, so I figured why not. Met Toro in the park parking lot, however, I did not know that they meet in the school parking lot, luckily he was texting with Tent City and we got corrected even if a few minutes late to start.

FNGs: None
Warm Up: Wander behind the school, was looking for a rock pile but it was pointed out that it was in the front of the school so we circled up for warmups. 15 ssh, 10 Merkins, 15 Imperial Walkers, 10 Sir Fazio Forward and backward then 15 good mornings to finish up.

The Workout: Wandered back to the front of the school to find said rock pile.

  • Thang 1: Diego 123, 100 Rock Curls, 200 Triceps Extensions, 300 Rock Squats
  • Thang 2: 4 Corners, Start at 10 at each corner, subtract one every circuit till done. Jump Squats, Monkey Humpers, Hillbillys, and LBC

Mary: 15 Freddy Mercuries, 15 Homer to Marge, and Have a nice day
Announcements: 9/11 Stair Climb
T-Claps (Recognition): Tent City for recruiting 5 FNG’s in his past 2 months with F3. Chicken Hawk and Toro for their second post.
Prayer: Stove Pipe with an upcoming Job Interview,  Tent City with an Interview at a school for his kids.

NMS: This was my first-time Q’ing someplace I had never scouted out at all. thanks to Stove Pipe for helping me finds things and being ready to lead if I had not made it. A lot has changed in the area since I grew up in Garner, but 1010 and old stage still was familiar, always good to go back to your hometown area.

Strava Link

School House 7/10/19 Welcome FNG- Heavy Flow

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Pax/FNGs: Heavy Flow(FNG), Khakis, Tent City, New Mexico
Warm Up: Jog to stadium, SSHx 20, GMx 10, IWx 10, HBx 10
The Workout: Jacobs Ladder in stadium, Lap around track, Bear Crawl up stadium x 3, BC down 1/2 way on last one.  Lap around track.  Quick Feet up stairs x 3.  Indian Run around track 2 laps.  Peoples Chair and Inverted Mountain Climbers x 10.
Mary:  Flutter kicks x 50, Baby Dips x 30, Flutter kicks x 50, Baby Dips x 30
Announcements/Prayers:  Follow Crab Legs and share his message as he raises awareness for ALS by attending games at all 30 MLB parks.  Prayers for Heavy Flow and his new promotion and for Tent City.
Prayer: NM Closed in prayer.