FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)
FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
FNGs: None
Warm Up: None
The Workout: It was more of a run
https://connect.garmin.com/modern/course/240558537
Mary: None
Announcements: Xmas Party
T-Claps (Recognition):
A reminder to tell someone important to you how important they are.
Prayer: We prayed for recent stroke victims and their recoveries.
FNGs: Nada
Warm Up: Also No
The Workout:
https://connect.garmin.com/modern/course/158351375
Mary: Still No
Announcements: R4TJ site Q WANTED
T-Claps (Recognition): Happy Birthday 3 ALARM!
Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.
FNGs: none
Warm Up: side straddle hops and good mornings while the stragglers assembled.
The Workout: standard route in reverse. Optional 4mi route as desired
Announcements: Q school tomorrow at Womble at 14:00
Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.
FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas
EC: Emeril, Yoshi, et al
FNGs: none
Warm Up: Circled up and discussed the route.
The Workout:
16 PAX showed up for the scooter route.
Mary: MIA
Announcements: Check Slack and FB
T-Claps (Recognition): PAX picking up the 6.
Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.
YHC took us out. Thank you for the opportunity to lead.
FNGs: None
Warm Up:The Bounce, Side straddle hop, Good morning, Spinal Rotation, Arm Circles, Foot trace
The Workout: Circuit One rotate one to your left. 3 rounds: Offset curls, triceps, shoulder press, rows, barbarian squats, ground pounder. Circuit Two: 2 rounds; partnered up. One partner run to shelter, 10 Erkins, 10 dips; other partner each set: Bow Draw, Lever Row w twist, 360, Rainbow, Renegade row w pass through.
Mary: Almost 6 minute abs
Announcements: See Slack
T-Claps (Recognition):
Prayer: Pumpkin Spice potential role/job change. PAX preparing for Wilmington and finishing 75hard.
There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.
FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.
Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.” Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover, Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!