How will you lead?

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

EC: I have no idea because I wasn’t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?

It’s always an honor to lead you men. I’ll try to do better next time.

Early Voting at The Nest

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

FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.

One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move

Crazy Ivan & 27 Years of Bliss

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

FNGs: None
Warm Up:  Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend.  Pre-blast mentioned heavy weights, kettle bells, running and the number 27.  My wife an I were celebrating our anniversary. More to come.  30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up.  One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps.  PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats.  Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk.  One PAX of the two-man team ran up & down the stairs and then around the building.  More kettlebell exercises including plank slaps, soccer bells, squats, etc.  Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store.  Balls to the walls for a 27 count followed by 4 quick burpees OYO.  I asked the PAX if they got eggs at the store.  Nope.  We all have heard that before, right?  Back to the store running around the building.  During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy).  Their new info would be shared later.  From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches.  Midget love handles, upright rows, and overhead from our knees.

Mary:  held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend.  YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox.  Finished with some stretching over good mumble chatter about working at your marriage.  Love language book.  Great read.  Communication a must.

Announcements:  HS Food Pantry/Cupboard workday; Ruck to Mama’s

T-Claps (Recognition):  celebrating 27 years of marriage – thank you God

Prayer: YHC took us out.  PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.

Honor to lead.

 

Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background

Yacht Rock at Red October

/in /QIC:
PAX: ,

FNGs: None
Warm Up: Warmed up with PAX at Mutiny led by Fanny Pack.  A little mosey, good m, lots of arm movements with sir Fabio, seal claps, OH claps, Imperial Walkers, Hillbillies….
The Workout: Grabbed two kettlebells and hung two TRX bands for Gump and me.  Tuned into Yacht Rock and commenced a smooth workout consisting of tricep curls, bicep curls, swings, squats, lawn mowers, flies, derkins, thrusters, ground pounders, etc.  The workout flew by with great mumble chatter and easy-listening tunes.
Mary:  mosey to the tennis courts for lots of WW Is and LBCs.
Announcements:  Ruck with a cop in FV (see Breach on Slack).
T-Claps (Recognition): Great job PAX who rucked for Mama’s House; nearing $1K in donations!  Also nice work at HS food cupboard on Saturday fixing ramp/landscaping.
Prayer: Unspoken; PAX and their spouses looking for employment; COVID cases increasing.  Kids, teachers, families impacted going back to school.

We Don’t Do Bear Crawls Here

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

YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!

EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)

FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!

We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.

Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.

Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!

Do You Even Run Bro?

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

Not sure of the condition that Vasoline would be after his 26.2 so I volunteered to take the Q at AGS. Spent some time (2 minutes) and created a nice little 6.1 mile mosey through Holly Springs. As always with AGS some quality mumble chatter and encouragement along the route.

Vasoline started at 0500 because that’s what Vasoline does. YHC and FNG started at 0530 for three miles, joined by Vasoline. Two more joined at 0600.

FNGs: Welcome Odyssey
Warm Up: Nah. Let’s get it!
The Workout: 6.1 mile route that included Crossway, Bass Lake, and Stinson Hills.
Mary: Hands on your knees.
Announcements: Shirt order coming soon. SW Ted Talks
T-Claps (Recognition): Vasoline on his first 26.2
Prayer: Nemo and his family, Family in Holly Glen, Vasoline’s friend, People thinking about suicide.

The Train That Never Left the Station

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

EC: Redenbacher, Nemo, YHC

FNGs: Not a single one…

Warm Up:  Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps

The Workout:

  • Mozy to the rock pile and pick out a biggish rock.
  • Cusak the rocks to the library parking lot
  • 3x (10-20 counts based on inconsistent Q) – Overhead Press, Curls for the Girls, Quiver Crushers
    • Quiver Crushers – WWI with a Rock on Your Chest, Once sitting up – Press the Rock overhead, back down, and repeat.
    • The name of the Quiver Crusher just had a nice ring to it.  No Quivers were harmed in the creation of this workout.
  • 3x (10-20 counts based on inconsistent Q) – Box Cutters, Squats with Rocks, LBCs
  • 3x (10-20 counts based on inconsistent Q) – Merkins, Squats with Rocks, Overhead/push-out with rock (name escapes me)
  • Cusak the rocks to the library parking lot.  Switch to walking Curls for Girls at the halfway mark
  • Line up and lunge walk up to the traffic circle
  • Mozy back to the parking lot aka “The Train Station”

Mary:

  • Arm stretchs over the shoulder for each arm
  • Arm stretches over the head for each arm
  • Cobra pose
  • Downward Dog
  • Runners Pose, each leg
  • 6 inch leg lifts and flutter kicks

Announcements:

T-Claps (Recognition):

  • 3rd F happenings this past weekend, especially Boo-Boo.  New PAX jusmping right in.

Prayer: Quiver’s daughter working to catch up on school work.

 

The internet has anything you could ever want.  Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…

Audio and Video are separate but aparently they go together 😀  Enjoy!

Speedy Crew at U-Turn

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

FNGs: none

EC: U.T.I, LED, Full House

Warm Up: stretching, SSH, good morning, IW, daisy pickers

The Workout: PAX took on the old school U-turn route today.  A fast crew with those in the back pushing an 8:30 pace.  Great mumble chatter all the way around, nice work by all!

Mary: various stretching

Announcements: HSFC project today, Mama’s House Ruck

T-Claps (Recognition): entire group for picking up the six and a great run this morning

Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)

Well that was wet.

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

YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it.  Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.

EC: Coal Ash, Sham-wow, Dhamer, Nemo

Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.

FNGs: Nope

Warm Up: 10 burpees OYO.

The Workout:

Part 1: Headed to the stairs for some Dora.

100 Squat Jumps, 200 monkey humpers, 300 SSHs

Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.

Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Mary:

Part 1: Lined up for an Indian run around soccer field.

Part 2: Circled up for two minutes of up-downs.

Announcements: Food pantry work this week. Donations for Thanksgiving.

T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.

Prayer: Family and friends of 4-year old that was hit by car.

Ground Pounder with the Geniesse Trifecta

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

FNGs: Pit Bull (Shredder’s son)

7 HIMs posted to GP on a clear brisk morning.  YHC brought the music box & a basketball. 

Warm Up:

10x3cts of:  Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.

The Workout

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds

Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)

Circle of Rock: Mosey to the Rock Pile

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

3 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),

Wall of Pain

10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),

Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)

Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow

Prayer Requests:  Prayers for Dovetail and his family’s move to Arizona.

Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.