Nutcracker

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Pax of 22 for NutCracker

Warmup

Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)

Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.

At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.

At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.

On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.

Circle back up at front of the school for one last round of 22 merkins.

Ended in prayer, to go out and be a positive influence in whatever way the means.

Ultimate-Disney

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22 posted for some magical ultimate frisbee at Disney on Thursday.

Pax:  Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.

Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.

Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.

1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)

2nd verse same as first.

COT-Message was to continue to be a positive influence as we go out into the world.

Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs

 

Ground-Pounder

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Pax: Breach, Forceps, Pikachu, The Natural, Mookie, Farva

6 Posted for a little fun at Jones Park

Warmup lap around the pond, circle up for 22 reps of Imperial Walkers, Daisy Pickers, and Merkins

Mosey over to Veterans Park for a Pax Choice workout, Scout run around the pond with a stop for each pax member

  1. The Natual-  22 count merkins, big boy sit-ups right leg step ups, left leg to step up and side straddle hops.
  2. Forceps– Each pax member Bear crawl around the veterans memorial while the rest exercise, (Mountain climbers, derkins, merkins, chill cut plank hold squats)
  3. Pikachu– Each pax member does 10 pull-ups while the remaining pax does 10 merkins
  4. Breach- Fun with rocks 22 reps (Curls for the girls, Sumo Squats, Truck twists, Tricep extensions and Overhead press)
  5. Mookie– 22 reps (Carolina Drydocks, Irkins, Standing Mountain climbers, merkins)

Mosey back to Jones Park

6. Farva- 22 count (squat pulses, six-inch leg lifts, supermans, 23 hand release merkins)

Ended with a snake style run up and down the hills behind the baseball diamond.

COT- Prayers for the men out in the community that do not have a father figure to look to on FAthers day weekend. Happy Early Fathers day to all the dads in the pax.

Message- Go out into the community and be a positive influence, The ripple effect that we have can never really be measured but we should always strive to be that stand up individual that others can look at as an example.

Closed with prayer

 

U-Turn

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11 Pax posted for a minimum 5 mile run. A few got in a little EC.

Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins

COT at the beginning.

Announcements: 4th of July Convergence

Prayers: Draper and his family, Double D, Crablegs

Welcome FNG Glamper

Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.

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Q: Java

Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.

EC Murph was done by a few locos prior to Cletus.

Warmup:

Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot

Side Straddle Hop x30 IC

Imperial Walkers x 15

Hilly Billy x 15

Good Mornings x 10

Fazio arm circles x 15 IC Forward

Fazio arm circles x 15 IC Backward

Arms and chest stretch

Standard merkins x 30

Main Workout:

Run backward to the middle of the parking lot: 20 merkins

Run backward to the end of the parking lot: 20 squats

Repeated for 4 trips

Crabwalk to mid lot: 20 LBCs

Crabwalk to end lot: 20 Freddy Merc

Repeated for 2 trips

Bearcrawl to the middle of the parking lot: 20 LBCs

Bearcrawl to the middle of the parking lot: 20 Freddy Merc

Repeated for 2 trips

Indian run around the south loop and back to the southwest parking lot.

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x10

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x 10

Mosey to the tennis courts.

Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.

Announcements and prayer requests:

Support the Healing Transitions AO on Fridays at 2 PM.

Banana Seat is having a CT Scan; pray for positive results.

Tofu requested prayer so Java finds a job 😉

COT and closing prayer:

Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.

Dovetail First Q

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BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!

Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks

CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.

Rockin’ Tabatas

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5 PAX  on this mild Friday morning

EC: None

Warm-up

2 laps around the parking lot followed by SSH, FO arm circles, and good mornings

Main Workout

PAX was led through the agility ladder and into a series of footwork patterns through cones.  No one had coffee yet so discombobulated PAX were forgiven.

PAX grabbed a rock for the Tabata set.

  • Curls for the Girls
  • Shoulder Press
  • Tricep Extensions

Rocks were dropped and Merkins and Squats ensued for the next two tabatas.

PAX jumped on a parking space line.  Line drills 5 reps each movements

  • Sprint/backpedal
  • shuffle L
  • Shuffle R
  • Karaoke L
  • Karaoke R
  • Sprint/backpedal

Mary

Flutter Kicks IC to 20.

Announcements

Convergence on the 4th of July, details to follow

Prayers

Laker’s 8 year old is getting teeth pulled today, 2% is finalizing foster care paper work, and unspoken

Glad it’s Not a Turkish Getup Month Challenge

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The Q was excited to get started this morning.  Bringing back a favorite exercise we haven’t done in a month.  The Turkish Getup!!

EC: Nemo thought it was a good idea to do a Murph for EC.  Roger Roger was there to do some push ups and cheer him on.

WarmUp:

Ran around the parking lot.  Before making it back to the circle we did some Frankenstein Kicks, High Knee pulls and High Ankle Pulls.
Circled up for rest of Warm Up

20 Cadence Count Side Straddle Hop
15 Cadence Count Good Morning
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Hillbillie Squats

The Thang:

Partner up with someone with a similar Kettlebell weight.  Partners stood 3 parking spaces away.  Partner one started with 1 Turkish Getup Each Arm.  Partner two started with 2 Rockies (Burpee with the Kettlebell)  We counted up from 1 Turkish Getup Per Arm to 5 Turkish Getups Per Arm and 10 Rockies.  After you finished your exercise you bear crawled from your kettlebell to your partners kettlebell and did the opposite exercise.

After the Main course was completed we went on a walk with our Kettlebells.

John Cusack with your bell then we stopped and did 20 Bent Over Rows;
Partner 1 farmer walk the two bells while Partner 2 lunged walked.  We then circled up to do 10 Kettlebell Chest Press with Each arm;
Partner 2 farmer walk the two bells while Partner 1 lunged walked.  We then circled up for Weighted Homer to Marges;
Bicep Curled while walking.  We then circled up and did 20 Kettlebell Swings;
Tricep Press while walking.  We then circled up to do 20 Halos;
Each Pax then got to decided how they wanted to carry their bell to the last stop.  At the last stop we did 12 Cadence Count of the Bus Driver.  Just in time for the Holly Springs Run Club to run by us.

Joined Cletus for Mary and COT

Mary Mary and More Mary at Thunder

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17 Pax posted. Great Q by Rams

EC: Boy George, Emeril, Skidmark

Warm-up

Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.

Main workout

Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.

Mary

We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.

Announcements

Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .

Prayers DD, Crablegs, unspoken. Rams took us out.

Possum Trot -Fun with Rocks

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Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across.  2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats.  Rinse and repeat etc.  As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like.  After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice.  Some chose to do a 5 count of 5 count merkins (25 total).  Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure.  Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.