November 2020 – Page 6 – F3 South Wake

Dumbo the new Quiver

November 3, 2020/in Captain Caveman!! /QIC: Emeril
PAX: Buford, Chaps, Dawgpound, Dumbo, Emeril, Gamecock, Lawn Dart, Lipstick, M4L, Motown, Pablo, Pikachu, Pumpkin Spice

FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning. Felt like CarPex. So we did some burpees to quiet the PAX. Into the workout.

4 rounds, 5 exercises, 40 seconds on/20 seconds off.

Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw

Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away. The PAX did burpees during stretching, cool down, Mary as penance for his sins.

Mary: Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME. TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark

Library Day

November 2, 2020/in AO Post, Downtown Train /QIC: Abe
PAX: Abe, Coal Ash

FNGs: none
Warm Up: We started our journey to the library by jogging down Library Hill. At the pool, we circled up for the following: SSH x 25, Hillbillies x 10, Windmills x 10, Fozio Arm Circles x 10 (f/b), Seal Claps x 10, Overhead Claps x 10
The Workout: Jogged back up Library Hill to our destination, the library. We needed to look around for just the right book, so we ran the diamond. A different workout at each corner. Starting with 5 reps, adding 5 more each time around. Last round was 20 at each corner. Exercises were: narrow squat (feet together), mountain climbers, jump lunge squat, merkins.
Having made our way around the library, we found the section we were looking for (the rock pile). We went and checked out a nice big book. Curls for the Girls x 10, Triceps x 10 and Ruh Rohs x 10. 3 rounds of those. Then squats x 10, 3 rounds.
Having read our books, we returned them to the book drop and jogged back home for Mary.
Mary: Started Mary off with 10 merkins. Plank, arm raised, x 10 on each side. On the six for LBCs, WWIIs, box cutters, low slow flutters, Freddie Mercuries, American Hammer. Finished off with some yoga (runner’s pose / pigeon pose).
Announcements: none
T-Claps (Recognition): Coal Ash for joining me in a very cold gloom.
Prayer: 187’s family

Bats, Zombies, and Werewolves oh my!

November 1, 2020/in AO Post, Ground Pounder /QIC: Farva
PAX: Cyclops, DOA, Frenchie, Macho Nacho, Pikachu, Pumpkin Spice, Shredder, Strawberry Hill, Wallaby

I couldn’t miss this opportunity for a Halloween Q when it became available and threw everything I could think of from start to finish! Thanks for the opportunity to lead!

FNGs: 1 – Cyclops
Warm Up: Circled up for some Good mornings, Candy pickers, then announced that arms do not drop for Halloween Bats: arm circles forward, Seal claps, Overhead claps, Arm circles reverse, Seal claps, Overhead claps, Frankensteins and some Michael Phelps to finish it off, then some Willy Mays Hayes to get the legs right.
The Workout: Halloween survival prep will take place in several locations
First we’re off to the rock pile, because we need to get strong enough to face whatever monsters we may encounter. Little did anyone know we’d get all of our reps in one shot for each exercise! 31 count for each exercise: Curls for the girls, overhead press, ruh Roh, tricep extension, ground pounders, bench press, sit-ups, and rock spanks just because it’s GP. I was impressed as there wasn’t a medium or small rock to be found in the circle. Return all rocks but one and mosey over to the paved game area by the school.
Rule #1 of Zombieland is Cardio and we’re about to have some fun, while getting plenty of it. This 4 corners workout consisted of 10 seconds fast feet, run, 10 in and outs, run, 10 squats, run, and 10 star jumps, but that’s not all! This is a rotation circuit where we need a zombie and a gatekeeper(to clarify, no key-master present or needed for this, thanks Shredder lol). The gatekeeper is at the cemetery and performs ground pounders with the rock to keep the zombies in the ground; however, this zombie becomes free after completing 10 getups and will chase the pax while performing Frankenstein walks. If pax are caught they owe 10 burpees. First two rounds all pax were safe, but then pikachu became the zombie. He was on his 4th getup before our fast feet were done and we all felt the need for some serious speed as we took off! He caught us all at the star jumps and we all performed the 10 burpees. Shredder was up for our 4th time through and Pax were thoroughly smoked on legs at the finish.
Turns out pikachu’s freakish speed was due to a bite from a werewolf and he infected us all. The only cure is silver, and luck would have it that there were two sets of “silver” bleachers nearby. We split up into two groups and went head to head up the bleachers performing “bleacher” merkins, 1 at the bottom, 2 on the second, etc, until we reached 10 at the top. All pax waiting for their turn and waiting for the 6 performed flutter kicks. Time to mosey back to the start and see what’s in store for Mary.
Bloody Mary: circle up with the Q in the middle leading by example.
25 crunches, 20 Mtn climbers, 15 side crunches (left then right), 10 In and outs, and 5 Scissors kicks. Seemed like enough, but not quite finished as we needed to repeat the whole circuit two more times.
Finally it was time to have a nice day!
Announcements: park cleanup
T-Claps (Recognition): Macho Nacho for getting his Dad out as an FNG, Frenchie for giving a HC and getting a HC from Macho Nacho for ultimate on Monday.
Prayer: Pax dealing with health and personal issues, the country, and safety.