Tag Archive for: U.T.I

Rock-A-Billy Luck of the Draw at Crazy Ivan

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Warm Up:Ā 

  • yogging, good mornings, windmills, sir fazios

The Workout:

Go around the Circle drawing cards from a mishmash of decks I’ve accumulated for workouts.Ā  Not sure if I have ’em all or how many I have.Ā  I dont actually remember the workouts assigned to each suit so this backblast is representative of the Winky I placed on the ground next to the deck.Ā  As a suit is repeated, switch to the alternate workout assigned to each suit.

ā™ ļø Swings \ Around the World
ā™„ļø Rows \ Thrusters
ā™£ļø Goblet Squats \ Figure 8s
ā™¦ļø Tricep Extensions \ Overhead Press
šŸ¤” 5 Burpees!!!

 

Mary: We went straight through to the end

Announcements:

  • Q ’em all!
  • Run the Quay is not this weekend
  • SpringFest is Saturday 10-4, we do not have a tent but great 2nd F opportunity

Prayerā€“ 16’s Mom, UTIs Dad, Firefly

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1:Ā 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.Ā 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2:Ā 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

Ā Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.ā€™s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Your going the wrong way

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, chinooks, seal claps, overhead clap, 5 penalty burpees, prisoner squats

The Workout:

Moseyed to the Abyss in the wrong direction until the PAX asked me where I was going.

7s on the stairs with star jumps and merkins. One bonus bear crawl back up the stairs to retrieve my broken camp light

Moseyed back to the parking lot for cocaine bear crawls and lunges.

Mary: 20 count of LBC, superman,pickle pounder, wwi, wwii, side plank(l/r), homer to marge

Announcements: abe is collecting donations to HSFC

T-Claps (Recognition):

Prayer:Dumboā€™s son and Nemoā€™s daughter

R4TJ 1-Hour Running Workout

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Six PAX for a full-fledged RUNNING workout.

WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.

Crap! Forgot to do burpees earned by @U.T.I and @McNugget.

ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.

SPRINTS:Ā Five segments on the ramp. Everyone hammered on every segment. Impressive speed!

COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.

COT: At top of ramp 0625.

Announcements: Abe is collecting specific food for Holly Springs Food Pantry.

Prayer requests: Unspoken
Go forth and be leaders!

Dental work

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FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankensteinā€˜s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpeeā€™s for lateness. šŸ™‚
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Ā Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpeeā€˜s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

Cartman Says…

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Imagine scrolling through your socials and stumbling on Fernando Ufret with his Cartman hat singing some sweet tunes as Cartman from South Park.Ā  Then imagine you have the Q at Kenny’s Grave at South Park and realizing that some of the toughest workouts have been built on music.Ā  LFG

Workout Playlist

https://music.youtube.com/playlist?list=PLyDD0HkTNgv52cq4gDCwjSfQz8en5lnSa&si=EyEo3tcx5rSH9GCS

Warm Up:Ā 

  • yogging, windmills, willy mays, other stuff…

The Workout:

Sandman (4:47)

  • Earkins, Derkins, Dips
  • “Never Never Land”, Switch
HigherĀ (5:13)
  • Imperial Walkers
  • “Higher”, Star Jump

Paint it Black (2:46)

  • Plank Jack
  • “Black” turn over and do a WWII

Buddy Holly (2:38)

  • Freddie Mercs
  • “Kyle”, do Homer to Marge

Bodies (3:20)

  • Hold Plank
  • When a number is called do that number of Merkins
  • “Bodies Hit Floor”, do a Burpee for each

Kids Aren’t Alright (3:18)

  • SSH
  • “Oh Whoa” Squats

Otherside (4:04)

  • Hello Dollies
  • “Otherside”, flip over and do a Merkin

Mary: We listened to some more of Cartman’s greatest hits through Mary

Torn,Ā Duality,Ā and In The End (9:00)

WWII, Pickle Pounders, Squats, Runners Pose, Pigeon Pose, Touch Toes

Announcements:

  • Q ’em all!
  • Need help out at the Food Shelter – Labor or Cash work

Prayerā€“ Motivation to be excellent and to strength to support others to find their excellence

Joke Prayer (sorta) for the people at the electronics disposal site at South Park dropping the Fbomb at 5:30am, hanging out for way too long there, and coming and going several times. Not sure what was going on but if you arent in that parking lot to work out at 5:30, I’m not sure why else you would be…

 

Thanks to Finkle for the company and the patience as we attempted to hear Cartman’s words in each song.Ā  Also for being the best damn Fuquay workout ambassador there is!

Sheepdogs on the Clock

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Warm Up:Ā  Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings

The Workout:Ā 

Thang 1 – Bear Crawls with Merkins at each line crossing the lot and Lunge Walk returns

Mozy around the lot

Thang 2 – Coyote Uglies and Preachers Chairs

Mary:Ā Stretches by Stovepipe

Announcements: Q ’em all!

Prayerā€“ Changes in life and work.

3 Star Workout at The Nest

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Warm Up:Ā  Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings

The Workout:Ā 

Thang 1 – 11s featuring WW2s and Burpees

Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH

Mary:Ā Stretches by Finkle

Announcements: Q ’em all!

Prayerā€“ For co-workers making their job their identity, adding stress and anxiety to their lives.

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ALL INDOOR RIDES!!!

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It was a rainy morning at Disney so we got out of the weather and focused on the fun stuff indoors.Ā  Rainy day coupons were provided.Ā  And Gremlin Grounds were served at concessions.

Warm Up:Ā  Fazio Arm Circles, Side Straddle Hops, Frankensteins, and Good Mornings

The Workout:Ā 

Thang 1 x3

  • Overhead Press
  • Curls for the Girls
  • Tris for the Guys

Thang 2 x3

  • Preachers Chair
  • Inversions on the picnic bench
  • Ground Pounders

Thang 3 x3

  • Bench Press
  • Step Ups
  • Coupon Swings

Announcements: Check Slack

Prayer– General Prayers

Running 4 the GOLD!!!

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In honor of the Olympic Gold Medals in Men and Women’s hockey.Ā  We ran a route that resembled a hockey stick!