Oh Deere, Ultimate at Thunder

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PAX: , , , , , , , , , , , , , , , , ,

FNGs: NO SIR

Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers

The Workout:  ULTIMATE!  We were down in the pit across from Womble.  Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice.  Repeated big plays by these PAX.  Overall though this was a great game that was very equally matched.  Who won!?  I don’t remember the specifics but I feel like we all won really.

  • Merkins and Squats were utilized to penalize drops of the sacred frisbee

Mary: NO SIR

Announcements:

  • Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.

T-Claps (Recognition):

  • PAX for Organizing the raffle to benefit Wolfie’s chair.  Lot’s of local good done in a short amount of time.  Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
  • Pikachu on the new gig.
  • Pikachu and Dauber for making sure we had all the right gear for ultimate.
  • Breach/M4L for finding my key on the field – that could have been bad

Prayer:  Unspoken, YHC took us out

May 12 2021 – Possum Trot (Action Park) QIC POTS

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PAX: , , , , , , , , , ,

May 12 2021 – Possum Trot (Action Park) QIC POTS

EC:

Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby

PAX:

11

 FNGs:

 None

 Warm Up:

 Good Mornings

Windmills

Fazio Arm Circles

 The Workout: 

2 to 3 rounds through all Stations.

Mosey to;

Station 1 (The Hill)

3 Repetitions

  • 5 Burpees OYO (at bottom of hill)
  • Crawl up the hill.
  1. 10 Erkins on guardrail.
  2. 10 Dips on guardrail
  3. 10 Derkins on guardrail
  • Run down to entrance and back to bottom of the hill.

Mosey to;

Station 2 (The rock pile)

3 Repetitions

  1. 20 Curls for the girls
  2. 20 Tricep extensions
  3. 20 Overhead press

Mosey to;

Station 3 (Concession stand)

3 Repetitions

  1. 20 Step ups
  2. 20 Prisoner squats
  3. 20 Side steps with squat

Back to Station 1

Mary:

Guantanamo’s for all.

 Announcements: 

May Challenge in full swing

Pledge of Allegiance:

Led by Sprinkler

 Prayer:

Double D’s Mother-in-law

Noah’s Arch family

Sprinkler’s daughters’ friend

Military and First Responders

Unspoken

Simple and affective

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PAX: , , , , , , , , , , , , , , , , ,

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Two for Captain Caveman

/in /QIC:
PAX: ,

FNGs: None
Warm Up:  Good mornings, daisy Pickers, Don Quixote, sir Fazios, Seal Claps, Overhead claps, Imperial Walkers.
The Workout:  Having only done this once before, I watched three videos in preparation of bringing a decent mace workout to Captain Caveman.  No cars were in the parking deck when I arrived for EC.  Maybe no one would post knowing a rookie mace instructor was posting.  Finished my run and saw Buford in his SUV.  I suggested going right to 2nd F knowing I was new at this mace stuff, but then I asked Buford if we could simply alternate exercises and go slowly through the moves.  Well that worked out perfectly!  Grabbed a yoga mat and a woobie (a poncho liner) in case we did some exercises on our six.  Moved out of the dust mite infested garage into the fresh air portion of the parking lot and got down to business.    Lots of arm, leg exercises with crazy names and made up names.  Arms, backs, shoulders, legs = ALL ENGAGED.  The mace is no joke depending on where you hold it.  The further away from the weighted ball, the harder.  Exercises were similar to kettlebells.  Most complicated IMO was the death March.  Need help with the figure 8 swing.  Did some pendulums, merkins, rut rows, bent over rows, overhead presses, front presses, skull crushers, tricep extensions, straight arm curls, lunges, etc.  most were sets of 10.  We got our money’s worth.
Mary:  Quick mosey around the block and finished with yoga.
Announcements:  See slack/FB.  5Ks, Bed builds
T-Claps (Recognition):  Buford for being my wingman today. Thank you brother!
Prayer:  YHC took us out.  Our country, India, First responders, PAX with injuries, our families
Ended with a Pledge of Allegiance.  Honored to lead!

Yard party

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

FNGs: Inspector Gadget 4 for EC Gamecock, Fonzie, Maybeline, Inspector Gadget
Warm Up:20- ssh, windmills, good mornings, imperial walkers, fazio arm circles
The Workout:6 stations completed 4 rounds increasing by 5 each round.

5,10,15,20

carry tire and do squats
press with pin stick

rope slams

curls with pain stick

ladder merkins

kettle bell swings

Mary: LBC, protractor 6in,45,90,45,6in, hello dollys, LSF, 20 pickle pounders, 10 homer to marge, mountain climbers
Announcements:Derek Davis race 6-12, SHP bed delivery Wednesday, Friday or Saturday evenings. SHP bed build 6-12. Bible study wednesdays at bojangles on 401 get a hold of DD
T-Claps (Recognition): the pax present for working on recruiting FNG during workout.
Prayer:deuce appendectomy recovery, DD in-laws, 11 yr old recovery from kidney injury

Gettin’ the runs at Mutiny

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PAX: , , ,

EC: YHC, Pikachu, Lipstick

FNGs: Nope
Warm Up: quick warmup followed by some penalty burpees for jibberjabberin’
The Workout:

2x rounds of Wasp due to low numbers.

Split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met

Indian run down the greenway…

Indian bear crawl, indian run to the bridge, indian crab walk

Indian run to the playground for some swing crunches / pullups

Indian run back to the soccer field, split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met…

…at which point YHC had to go make like a Lipstick and took a quick juant into the woods for a different kind of squat.

Mary: UTI lead Mary
Announcements: Sleep in Heavenly Peace, 5K for Sargent Leach
Prayer: Few PAX had relatives or friends with cancer or cancer scans, prayers for recovery or no cancer detected

Full House is the Captain Now! or is he?

/in /QIC:

YHC included this gif that merged YHCs face onto Sean Connery from the Red October movie.  As the title suggests, some PAX thought this was a legit image of Full House.  So the logical conclusion is that Full House resembles Sean Connery with a UTI…  Am I Right!?!?

EC: Maybelline, Pikachu, 16-bit, Fonzie, Redenbacher, Cancun, Warbucks, Cupid, Lipstick

FNGs: notta
Warm Up:  We took the lead from Cupid, the Mutiny Q for the morning.
The Workout:  Rows L/R, Step-ups, Tricep Extensions, Swings, Goblet Squats, “Cancuns” L\R (One arm overhead press), “Maybe-Cancuns” L\R (cradle KB in one arm and squat), Quiver Crushers (Situp followed by overhead press and down).  Typically done in 10 counts with the occasional 9 or 11 count thrown in.  Some mix of these was done as a circuit.  Based on chatter I’d change these up to keep it interesting and keep everyone moving.
Mary:  Windmills, Boxcutters, Low/Slow Flutters, Homer to Marge, Plank Holds, Squat Holds, Good Mornings
Announcements:

  • Rest in Heavenly Peace and Grasshopper run June 12th – https://runsignup.com/Race/NC/HollySprings/Grasshopper5KRun5KWalk1MileFunRunbenefitingSergeantRickLeach
  • May Challenge still happening – if you didnt know…

T-Claps (Recognition):  All the PAX bringing FNGs and Kotters – awesome to have these guys back and to meet some new folks.

Prayer:

  • Fonzie’s mother-in-law, early cancer diagnosis – prayers for quick treatment
  • Banana seat’s relative with cancer diagnosis
  • YHC’s Grandmother in the hospital following being released needs medical support as she recovers from spinal surgery

Bullfrogs and puddles at Paradise City

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PAX: , , , , , ,

It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Baker’s Dozen at a Respectful Downtown Train

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PAX: , , , , , , , , , , , ,

FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

Dawgpounder

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

EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540