Community Suzie Q

/in /QIC:
PAX: , , , , ,

PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning

Warm Up:

SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches

The Workout:

Picnic table merkins, dirkins and irkins x20 with a mix of abs x15

Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.

Finished with 177 Merkins.

Mary:

Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!

Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.

Prayers:  DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.

Ground Pounder

/in /QIC:
PAX: , , , , ,

Warm up:
10’s – Good Mornings, Don Quixote’s, Imperial Walkers & Hillbillies, Standard Merkins
20’s – LBCs & Homer to Marge

Rock Pile -(pick a big’n)
circle up rotate rocks around circle between sets
30’s – curls, overhead tri press, bench press w 6inches,
20’s American hammers, Windshield wipers

Break into 2 groups rotate stations
Aiken Leg station- 20 Box Jumps, 20 Squats, 20 Split Jacks
DD station – 20 Dips, 20 Merkins, 20 lunges
PS Station – 2 sets of 10s – 20 pull ups, 20 WWII, 20 Squats
Tables: 20 Derkins, 20 Erkins, 20 LBCs

Mosey back to Rock Pile pair up 1 rock per pair
1 planks while 2 sprints to 2nd speed bump and back
2 sets: weighted planks and crab planks
Jail break to bathrooms:
Balls to Wall 7 X 10 Count

Mosey back to parking lot
Circle up: 10s- Pickle Pounders, Mnt Climbers, Cotton pickers, Freddie Mercuries

5 min Cool Down: Shoulder stretches, Heels to Balls, & Hammies.

Announcements:
Farva completed a 5 pack for his Birthday week – great work Farva
F3 Picnic in the Park today at Harris
Healing Transitions needs us- 2 PM Friday afternoons- make a commitment to post once a month. We get more than we give.
Pax talked about building real rations with others to share our hearts – find/give support

Prayer Requests: Pax on the DL, Crablegs, making real bonds with others to share our hearts,

 

Just a little bit muggy this morning

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

PAX of 17 at Paradise City to workout on this muggy Monday morning.   6 PAX started the day early with 2-2.5 miles of Extra Credit.  The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.

PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo

Q:  CHiPS/Emeril

EC:  Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark

Vests: N/A

HC Fartsacks:  N/A

Excuse lexicon addition: N/A

Warm Up:

3/4 Mile Jog – Fast feet step ups, Karaoke on the jog.  20 Merkins bottom of the ramp

½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches

The Workout

Tennis Courts – 11’s

10 Merkins to 1 Squat

Varied the types of Merkins and the types of Squats.

Tunnels:

Partner up.  1 partner does the short run while the other partner does Balls to the Wall

Swap/repeat

Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill

Swap/repeat

Mary:

On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches

Total running ~2.7 miles

Announcements:
N/A

Prayers:  From Skidmark – Family that lost their father to cancer.  Moby – Friends brother in law died in his sleep.  Prayers for both families

Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”

Ultimate beat down at Thunder

/in /QIC:
PAX: , , , , , , , , , , ,

12 Pax gathered at Thunder for what was promised to be an Ultimate (frisbee) beat down. We moseyed over to the turf fields to mark off a field with some cones and do a few warm up exercises:

10x SSH IC

10x Fazio Arm Circles IC, both directions

The pax were conveniently wearing 6 red shirts and 6 non-red shirts, so no skins were needed. Teams were made and we were off.

Rules were simple, any time the disc hit the ground (after kickoff) all Pax had to perform 3 Merkins before they could do anything else. When a team scored the scoring team/Pax called out an exercise for 10 reps, following which the team that was scored on walked to the other side and play resumed with a “kick” off. After a close game (red won 6-5) we wrapped up with some Mary:

Low slow flutter x10 IC

Standard Merkin (on my down and my up) x7 to get us to our 167 target for the day.

Announcements – Day in the park, July 4th convergence.

Prayers – Shredder with praise for support for mission trip.

Shredder took us out – great work (and tons of fun) men!

 

 

Birthday Surprise at the nut

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

21 pax gathered to help YHC celebrate his 28th birthday – a good handful ran a funky EC route that Slide Rule came up with. 5:30 arrived and we were off with no FNG’s.

Group mosey to the basketball goal/playground circle, with kareokee and backwards runs along the way.

Warmup:
SSH x28 IC
Fazio arm circles x14 IC forward and backward
Standard Merkin x28

The first thing:
Pax got with an accountability partner for laps around the track, being told to push it all out there as there would be breaks between. Lap 1 was 7 burpees at each corner (total of 28) with LBCs x30 (YHC lost count) followed by pickle pounders x28 IC. Lap 2 was 7 turkish getups at each corner followed by Freddy Mercury’s x28 IC.

The second thing:
The pax then got to learn about Pikachu’s birthday surprise – another Q! 187 took over and moseyed us over to the bricks. All pax got two bricks – exercise 1 was a brutal wheelbarrel with brick in each hand march (hands coming out straight every “step”) with squats when breaks were needed. Pax went the length of the parking lot and then swapped. Exercise 2 was a reverse crab walk with bricks in hand the length of the parking lot. Bricks were returned and then it was time for….

The third thing:
The third Q was Skidmark. We went over to the playground for some 7s – pull ups and jump squats, alternating and adding up to 7. Skidmark then broke out his math skills and informed us that that was 21 of each, so we did 7 more of each to hit lucky number 28. We moseyed to the front of the school for a merkin clock where Skidmark impressed all by a)not stopping and b) calling for recovery on the one armed plank.

YHC lead some mary and took us out.

Words can’t express how much each of you and F3 mean to me – I’m a better man because of all of this and I’m grateful to have all of these HIMs in my life.

~ Pikachu

PS – Only two more years of hate 😉

Murph #23

/in /QIC:
PAX: , , , , , , ,

Murph workout #23.

Vests: John Deere, Skidmark

100 pull-ups, 200 sit-ups, 300 squats

Announcements: Family Day Saturday, 4th of July Convergence 6:30 Womble

Intention living- Murph w/ purpose (Skidmark)- in honor of ppl and make an impact in others – This week was Pikachu: Thanks for being a great accountability partner

Prayers: Unspoken, Workout this week

Pikachu took us out

Two Rock Shakur Extended

/in /QIC:

Warmup: 20 SSH, 10 GM, 20 Wind Mills, 20 IWs. Stretches

Two Rock Shakur- Each Pax picked two rocks: 20 each of wide, regular, and cross curls, Irkins close and wide, Arnolds, alternating shoulder press, tricep extension and bentover rows, tricep presses on our backs, steps up, swing kicks, dips

Playground: Rinse and repeat stations of swing set abs crunches, pull-ups and low bar lat pull ups (lack of a better term).

Mary- Around the horn 10 each of box cutters, american hammers, FMs, Burpess, Pickle Pounders

Announcements- June Fun Day in the Park, Memorial Day convergence, Shredder’s new AO Sheep Dog, Continue to reach out to those PAX we haven’t seen in a while

Prayers- Double D’s nephew.