Wonder Kid – F3 South Wake

Toughest Mile Challenge

July 22, 2024/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Dumbo, Emeril, Fram, Gizmo, H1N1, M4Life, Moose, Mr. Terrific, Pikachu, Popeye, Rico, Rubiks, Stovepipe, TomTom, Tumbleweed, Winnebago, Wonder Kid, X-ray

15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

EVEN the ODDS 3/22/24

March 27, 2024/in Sheepdog /QIC: Fram
PAX: 2 dollars, Bleeder, Bobby Boucher, Bondo, Finkle, First Blood, FlipPhone, Gizmo, H1N1, Jellybeans, LED, Nemo, Pumps, Red Light District, Ricco, Rubiks, Shooting Blanks, Stovepipe, Wonder Kid

FNG NONE;

ODD NUMBERS	EXERCISE	DISTANCE	Points	EVEN NUMBERS	EVEN EXERCISES	Points
1	Run	400	1.0	2	100 I/C SSH	2.0
3	Run	800	2.0	4	100 I/C Big Boy Sit-ups	2.0
5	Run	1200	3.0	6	100 I/C Plank Hold	2.0
7	Run	1600	4.0	8	50 Absolutions	5.0
9	Run	1200	3.0	10	Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap)	20.0
11	Run	800	2.0	12	100 Sandbag Burpees (25 per bag)	20.0
13	Run	400	1.0	14	Lunge Walk Curves / Sprint straights (2 Laps)	5.0
15	Run	1600	4.0	16	Bear Crawl (1 lap)	10.0
17	Run	1200	3.0	18	John Cusack w/Cindy (1 lap)	10.0
COMPLETE IN ORDER		9,200	23.0	COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!!		76.0

PAX picked their path.

1 hour beatdown:

Announcements on SLACK.

SEE ya’ll in three months!

Miserable Mile

August 25, 2023/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Farva, H1N1, Rubiks, Spy Kid, Wonder Kid

Warm up on bball court
GMs
SSH
Windmill
Sun gods
Michael Phelps

Mosey to Track
200m lunge
Abs – AMRAP LBCs until 6 is in
200m run back to start
200m bear crawl
Abs – AMRAP Freddy Mercury’s until 6 is in
200m run to start
200m broad jump (modified and removed the burpee)
Abs – AMRAP American hammers til 6 is in
200m run
200m back peddle
Abs – AMRAP WWI’s til 6 is in
200m run

Stretch back at courts

No new announcements

Prayers for H1N1 family with daughter driving, church members dad passed, Spy Kid kids visiting, Rubiks friend with brain tumor.

Strong work today men.

BS Out!

Tabataaaaa and Puddles

June 20, 2023/in The Nest /QIC: Gamecock
PAX: Finkle, Gamecock, H1N1, Martini, Rubiks, Wonder Kid

FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection

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