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Bands and Bells at Red Oct

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3 PAX choose to workout at Red October. YHC hard committed Gump the night before asking him to bring the TRX bands. Warbucks had his daisy dukes on so he was ready.

We warmed up with Mutiny led by Abe. Then we kicked off the beats on the Anker speaker.

TRX bands 3 sets x12 reps
Curls
Tri’s
Chest press

Kettle bells 3 sets x12 reps
Right leg lunges, switch to left
Single leg squats, switch
Box jumps (no bell)

TRX bands 3 sets x12 reps
Merkin knee tucks with feet in handles
Twist pulls
Wide flys

Mary
Freddy Mercuries
Windshield wipers
Out and Ups
Followed by a little broga

Nice work men!

BS out

Getting ready for Bobby’s 10yr Anniversary!

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FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

How to get schweaty in under a mile.

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FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!

Tequila Sunrise 6.11.22

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FNGs: none

PAX: @Warbucks, @Martini, @Finkle
Warm Up: Good mornings, Willie Mays Hayes, Downward Dog, Runners Pose
The Workout: YHC led the group on a 5 mile + run through downtown Fuquay.
Mary: Stretches
Announcements: Fuquay Mafia t-shirts are being reviewed for BRR and those who may want one.
T-Claps (Recognition):
Prayer: @Martini’s family to continue to recover from covid, @Warbucks work requirements

Work Hard Play Hard Sheepdog

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3 for some EC (Cupid, Abacus and Breach)

6 PAX members descended on Sheepdog for a 7 X 7 work session

Shredder, Farva, Cupid, Abacus, Warbucks and Breach on the Q

 
Warm Up: 22 Counts of Frankensteins, Windmills, Imperial Walkers/Hillbillies, Squats, and Good Mornings

The Workout: 7 X 7 workout (Squats, Merkins, LBC’s, Lunges, Burpees, Pullups and V ins) followed by a run around the track. All had to be completed in 3 mins or less, anytime you have left is rest time. Otherwise, you go into the next round.

This was followed by some old school freeze tag, when you get frozen you have to do Side Straddle Hops until you get unfrozen by a teammate.

Mary: A fee stretches to loosen up the sore muscles, and some appreciation of beauty before closing out.
Announcements: Mentor opportunities are upcoming for the Travis Manion Foundation, details will be posted in Slack.

Meal train for Stubs family

Closed in Prayer

Take me out to the Grave for some peanuts and cracker jacks

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FNGs: none

PAX: @Pumpkin Spice, @Warbucks, @Finkle
Warm Up: Quick mosey over to the basketball courts for some SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers
The Workout: Location: basketball courts since they are lit up.

Homerun Derby.  With only 3 pax we had a batter, pitcher and out fielder.  Rules: 5 pitches, over the fence is a homer, hit the backboard and it’s 2 points/runs, hit the backboard and it goes in the net it’s a grand slam.  Strikes are a burpee, foul balls a burpee, caught pop fly burpee.

Mary: LSF, LBC’s, reverse LBC’s, E2Ks, Downward Dog, Runners pose.
Announcements: June-Challenge
T-Claps (Recognition): @Finkle EC
Prayer: @Pumpkin Spice will be in Israel with M.  Prayers for his kids being back in the states.

Blackops Theresa threat

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FNGs: nope
Warm Up: stretching
The Workout:
3 mile run
Coffee
Discuss chapter 9 of wild at heart
Mary: chair sits and stretching
Announcements:
T-Claps (Recognition):
Prayer:

The Quay preview

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YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.

Quick circle warm up
Good Mornings
Frankensteins
SSH’s

We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.

Prayers for sick kids of PAX and my M for sleep.

Great to lead on a beautiful morning to run.

BS Out!

Crazy Ivan 6/3

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FNGs: none
Warm Up: ssh, sir Fozzy, windmill, spinal rotation, good morning
The Workout: 30 minute EMOM: 5 big boy sit up, 5 push-ups, 5 curls, 5 KB swings
Mary: box cutter, big boy set up, J Lo, LBC, cross crunches
Announcements: See Slack
Prayer: racers this weekend, best in show looking for new employment, lipsticks family, stubs, crab legs, Dahmer‘s brother-in-law

Boulder work

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FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.

Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.

Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family