Run the Quay test run
FNGs: Splinter
Warm Up: Good morning, Windmill, Frankenstein, Fazio arm circles.
The Workout: Stroll through Fuquay hitting part of the Run the quay.
Prayer: Health, post surgery recovery
Tag Archive for: YHC
“This AO is Sponsored by Go Ruck!”
FNGs: None
Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH
The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.
Stations were as follows:
| Coupon | Rd#1 | Rd#2 |
| 50lb Ruck | Single Arm Row | Bear Crawl Drag |
| Cindy | WWIII | WWIII |
| Cindy | Murder Bunnies | Redrum Rabbits |
| 80lb Sandbag/ 40lb Sandbag | Squats | Squat Shots |
| 60lb Sandbag | Over Head Press | Chest Press |
| 80lb Sandbag | Deadlift | Jump Over Burpees |
| 80lb Sandbag Ball / 50lb Sandbag | Sandbag Burpees | Dung Beetle |
| 55lb Sandbag Jerry Can | John Cusak | Kettle Bell Swing |
Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.
Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.
T-Claps (Recognition): To everyone for a strong year
Prayer: All the unspoken and Injured Pax
Shoulders and Arms
FNGs: None
Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings
The Workout:
Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total 75
Cinder Block circuit playground area: Curls, Triceps, Shoulder Press, Row, Ground Pounder
Run to Station Two
Brick Wall Circuit: BTTW, People’s Chair, Carolina Dry Docs
Run back to Playground
Repeat
Mary: LBC, LSF, Box Cutter, Hundreds
Announcements: Man Night at Hope Community Church, Wednesday, March 22nd, 6:30PM. All men invited.
T-Claps (Recognition): All the men who completed 75 Hard
Prayer: Nemo’s daughter just turned 15, test for driver’s permit today. All PAX recovering from illness or injury.
Downtown Train Arrived Before the Cold Spell
FNGs: None
Warm Up: Bleeder, Stickers and YHC for EC. Then SSH, frankensteins, good mornings, Sir Fazios…probably some more
The Workout: Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps.
Return to the starting point parking lot for standard merkins. Mosey to the library for Carolina Dry Docks on the sidewalk curb. Mosey to the other hill to the left of the parking garage for standard dips.
Repeato, repeato, repeato, but with some variations along the way: Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance.
That’s about it. Simple but effective mostly upper body workout.
Mary: Usual stuff, I dunno.
Announcements: T-Claps (Recognition): Prayer: