Southwake Dads Kickball

Workout Date: 7/3/21
FNGs:
Bolt, Mighty Duck, Knuckle Puck
2.0s:
Middie, Twinkle Toes, Bolt (Bobby Boucher)
Vader (Cancun)
Mighty Duck, Knuckle Puck (Kosher)
Vannelope, Slappy (LED)
Mickey, Mulan (Warbucks)
Golden Glove, Kragle, Home Run (Martini)
Fingerpaint, BOOM! (Pigpen)
Warm Up: Mosey to the field past the amphitheater for warm ups.
Side Straddle Hop x10 In Cadence
Merkins x10 On My Down (led by 2.0 BOOM!)
Sir Fazio Arm Circles x15 IC forward x15 IC reverse (led by 2.0 Fingerpaint)
The Workout: Kickball!
Dads count off in twos. Ones with their 2.0s are one team, Twos are the other team. Only 2.0s kick on offense. Dads and 2.0s both play defense.
Mary: Consume as many popsicles as dad will allow
Announcements: None
T-Claps (Recognition): 2.0s did a great job!
Prayer: Families travelling, great-grandmother who passed away, victims of the condo collapse in Florida

Cheers, Norm

FNGs: None
Warm Up: Side Straddle Hop x20 In Cadence, Good Morning x5 In (slow) Cadence, Imperial Walker x20 IC, Sir Fazio Arm Circles x10 IC forward x10 IC reverse
The Workout:
1) Rack Em Stack Em: corner 1 burpees x5, corner 2 merkins x10, corner 3 squats x15, corner 4 American hammers x20 IC.
– From starting corner, head to corner 1 for burpees x5 and return to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
– Then head to corner 1 for burpees x5, then corner 2 for merkins x10, then corner 3 for squats x15, then corner 4 (starting corner) for American hammers x20 IC, then back to corner 3 for squats x15, then back to corner 2 for merkins x10, then back to corner 1 for burpees x5, then back to start.
2) Mosey to side of school for raccoon crawl along the three sequential walls. Lunge walk between.
3) Mosey to rear of school playground and partner up for Dora 1-2-3. Half Dora due to time. One partner runs a lap on the loop while other partner does exercises. Flapjack and repeato until combined partner totals reach: 50 4-count plank jacks, 100 4-count Freddie Mercurys, 150 Jump Squats.
4) Mosey back to flag for combat/self-defense training led by Shredder
Mary: Dolly/Homer/Dying Cockroach/Flutter Kicks, all x10 IC
Announcements: Carpex Dads on 7/17 at 9am, led by YHC at full Metal Jacket AO. South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
T-Claps (Recognition): Safe travels and best wishes to Norm on his move to El Paso.
Prayer: Unspoken. Shredder took us out.
PAX (9): Farva, Beer Pressure, FedEx, Kitty Litter, Gump, Martini, Norm, Shredder, Pigpen

Pikachu Therapy Session

FNGs:

Nope
Warm Up:

Daisy pickers, good mornings x10 IC

Mosey down the parking lot for 21s – SSH x5 IC with the next x16 silently, if everyone stops at 21 then we’re done, if not 5x burpees. Took three tries but we got it right.

The Workout:

Mosey to the rock pile

Bearly curling down the lot

Bolt 45s

Bearly curling back down the lot

Single leg deadlifts x10 each leg

Return the rocks and mosey to the playground

Partner up – between the two do 50x pull ups and 100x merkins

Mosey over to the Crazy Ivan pax for Hillbillies x10 IC

Mosey to the white fence for typewriters – start on the bottom rung, 10x Derkins, shuffle across for 5x Derkins, go up a rung for 5x Derkins, shuffle and 5x Derkins, go up to the top for 5x Derkins, and shuffle for 10x Derkins

Mosey to the tennis courts – Crab walk suicides to the middle lot line, end of first lot, second middle line, and fence

Burpee broad jump down the length of the courts

Mary:

20x LBCs, Freddie Mercury, Homer to Marge

Plank hold into various positions for ~3 minutes
Announcements:

CarPex Q Swap coming up

Cool Breeze

Luckily, cloud cover brought some wind at the same time we started the workout.

FNGs:  None

Warm Up:  Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles

The Workout:

Jog to rock pule:

4 sets of five exercises:  8 increasing to 25 reps

curls

triceps presses

Squats

upright rows

shoulder press

3 sets of five exercises:  10 – 15 reps

Merkins

Chest press

Ground Pounders

Double merkin burbies

Bus Drivers

Jog to the pavilion

3 sets of three exercises:  10 reps

One leg step-ups

Dips

Irkins

Mary:  Each of us took two cycles of calling Mary exercises

Prayer:  Gratitude

A CHARMED LIFE IS ONLY IN FAIRY TALES

A solid crowd of supportive, encouraging HIM showed up to my VQ just in time to beat the downpour of Tropical Storm Elsa.

PAX:  Bobby Boucher, MadDog2020, Fanny Pack, Kosher, Fonzie, LED, Pablo, 8Bit, Breach, BossHogg, Hardy, U.T.I, Ricoh_Suave, Sputnik, Florence/FloJoe, Quiver, Yogurt, Fram, M4Life, Bondo, Swisher Sweets, Sprinkler, Redenbacher, Bobby Dall, Dahmer, and Poopeater

FNGs: None
Warm Up:  A quick intro to the group:  First by presenting the outstretched waist band of my comically large size 40 shorts and telling all that two years ago today, these shorts fit me quite well  (my “fat pants”, as Fram called them).  I then explained that today, July 8 is my two-year sobriety anniversary, which was met with a generous round of applause, and that today also coincided with a Disney AO which was the site of my F3 debut – so it seemed a fitting opportunity to take my first Q.

Now the real warmup:  Mosey down to the community center parking lot (because I got a little excited and took off running before warmups) where we counted off by 2s, followed by good mornings, SSH, frankensteins, sir…did we do sir fazios?  Maybe I forgot that.  But finished with merkins – 10 standard, 5 slow-count up/down.

The Workout:  PAX lined up for some Jail breaks.  Grumbles of disapproval were heard and I almost felt bad…almost.  7 sprints total, of varying lengths along the parking lot.  Bits of Woody’s life story were told during the intermissions between runs.  Apparently YHC talked too much because I ran out of time well short of what I had planned.

Next we moseyed to the school building where 1s and 2s split – BTTW & LBC, 20 count IC, then switched.  More stories were heard.  Moseyed again to the stadium entrance where we did some dips and derkins, with more yammering on by YHC between sets.  Moving on, we stopped near the main entrance of the school where 1s/2s did People’s chair (sorry for calling them wall squats, I think that’s a P90X term?) and Plank Jacks.

Should be noted that PAX did an excellent job of jumping in to call cadence when YHC was noticeably winded – thanks!

About this time I realized I was way over my time limit, had to deviate from the plan and call some audibles to wrap it all up by 0615.  Moseyed for a bit then split 1s/2s into single file lines for an Indian Run back to the starting point. Threw in a surprise stop for 5 burpees OYO, just because.  Very cool to see, just before reaching destination, entire PAX crowd circled back to pick up the 6 to finish up unified and strong!

YHC gave a quick summation of the stories and anecdotes that were heard along the way before Mary…or was it after?  Whatever.   That is:  This amazing body and everything it’s capable of is a gift, not to be left idle.  We do this to celebrate what we have, to use it, to build it and make it stronger.  We do this because we can.

Mary:  In no particular order because I had none planned and don’t quite remember – box cutters, homer to marge, a quick downward dog stretch, toe taps, and some side hip raises (another move I didn’t know the F3 name for – sorry)
Announcements:  No time – YHC saw 0617 on his watch and told all to just check Slack and bring it in for prayer.
Prayer:  Because I’m selfish and made this AO all about me, the prayer followed suit.  It was one of thanks, for pulling me out of darkness and for bringing me to this group at just the right time in my life.  But also that this group would take inspiration from my stories, share them with those around them, and be the light to as many as possible so that no one feels that they are alone in their struggles.

Lippy snug in his covers…

YHC rolled down HS Road to find a speedy 187 rolling through the humidity like it weren’t a thing at all. I had a feeling he was headed to TB… Then he ran past me when I parked. Maybe I was gonna do this thing solo? Nope, he found a new parking space and we contemplated the chances of Lipstick showing up on his HC…. 0515. No Lippy. Let’s roll.

FNGs: basically me
Warm Up: A few SSH, Frankenstein’s, Imperial’s and general stretching.
The Workout:  The “Burph”- This bad idea came from the nation’s slack and reposted by 16-Bit with the opportunity to bring it to Tiger Blood. I thought, why not have this be a return to the gloom opportunity to Q. Ugh.

25 Burpees, 50 Merkins, 75 Squats – 2 laps on the track. Rinse and Repeat 4x… totals of 100 Burpess, 200 Merkins, 300 Squats and 2 miles.

Mary: Not this time…
Announcements: None
T-Claps (Recognition): EC for 187, and thank you for the accountability today brother
Prayer: YHC took us out.

It was another hot humid morning at the Yard. The Warden did not disappoint.

I arrived quite a bit early for to put all the coupons out all over the walking trails.

FNG: Nope

Warm Up: We moseyed to the upper parking lot where we circled up. We did side-straddle hops, imperial walkers, hillbillies, merkins, frankenstiens.

Workout: We moseyed left out of the parking lot onto Shady Greens Drive. While running Breach spotted some fire hose. Continued to Brushy Meadows where we picked up a cinder block. Performed squats here. Turned left onto Brushy Meadows towards Hilltop Needmore Road. Made a left on the red trail where we did more exercises. Moseyed towards the PVA and we located a set of tractor weights. Each PAX alternated taking the coupons. We dropped all the goods off at my vehicle and Indian Run to the lower Red trail (Back 9). Once we made it all the way to the bottom we found a 16’ Treated 8×8.

The PAX paired up with 8×8 and did squats all the way up while the remainder did AB exercises. Once the exercises were completed IC to 15 they ran to the PAX with the 8×8. Rotated and rinsed and repeated 4 times from bottom to top. We did LBC, Merkins, Plank Jacks, Bearcrawls, Burpees and several more.

Mary: We did several stretching exercises.

Annoncements: Check social media

Prayers: Unspoken

We’re doing this again?

FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over to that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

Broga?

EC: Dawgpound, Emeril, Yoshi
FNGs: N/A
Warm Up: Bounce, Foot Trace, Hamstring Stretch, Hips in a barrel
The Workout: @Dawgpound asked everyone to come up with one KB or Mace exercise and Yoshi added in an extra.  Exercises were Snatches, KB Swings, Praying Mantis with the Mace, Seated Row, and Death March. 1st Round we did all 5 exercises x10 reps.  Then sprinted the parking lot.   Round 2 was x15 reps, another sprint.  Round 3 was back down to x10 reps.  Another sprint.
Mary: Each PAX came up with 1 Core Exercise and 1 Yoga exercise.  Ran thru multiple rounds of these.
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Heidi surgery this week.  Kevin.  Laettner.

We’re Official?

Came up to a discussion on firework watching strategy. FV Parks, parking spots, arrival times, road closures. Who knew it could be so complicated? A few PAX were undecided on the 3 mi option, but some light persuading and leading by example got all PAX on the 5 mi option during the split.  Great to finish as a full group!

FNGs: None
Warm Up: Dynamic stretching. Quads, Glutes, Calves, Hips
The Workout: Standard 3mi and 5mi option
Mary: Light stretching and heavy breathing
Announcements: Norm’s moving week, 1776 workout
T-Claps (Recognition): All Pax for opting into the 5 mi option!
Prayer: Family safety and all PAX  travelling