Yocal – F3 South Wake

Rock Curls and Bear Crawls

August 20, 2024/in Downtown Train /QIC: Abe
PAX: @p.s.i, Abe, Bobby Dall, Bondo, Dangerfield, firefly, Mad Dog2020, no doubt, Yocal

FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

Some mosey. Shoulders, Chest, Legs Oh My!

July 17, 2024/in Downtown Train /QIC: Pumpkin Spice
PAX: 3rd Cousin, Bobby Dall, Choppa, firefly, lube, MadDog 2020, no doubt, P.S.I. 006, Quiver, Shooting Blanks, TomTom, Woody, Yocal

FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities.

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.

Triple Nickel on Earp

June 13, 2024/in Downtown Train /QIC: Banana Seat
PAX: @p.s.i, @skittles, Abe, Batboy, BnB, Bobby Boucher, Bobby Dall, Bondo, Catfish, Clunker, Gump, Hasselhoff, M4Life, MadDog 2020, Stickers, U.T.I, Yocal

18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

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