Stone Cold Kung Pow 5/28/21
17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Deuce VQ
No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup. Good work.
Prayer:sprinklers family and mother
Runners, ruckers, and terds oh my…
FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.
Closed with the pledge of allegiance.
It looked good on paper
Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.
rocks- curls, triceps, wonder bra x3
Mary: side crunch, low slow flutters, homers left and right, Have a nice day
Announcements: Bad build, Iliad
Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.
Things got done and so did this backblast!
FNGs: nope
Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.
The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.
Exercises –
Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.
Announcements: Picnic (see slack)
T-Claps (Recognition):
Prayer: Laettner, Jeff, Heidi
Billy Madison Visits To Be Determined
EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt
FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience.. Thanks for bringing him out Fonzie.
YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom. Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.
Warm Up:
A quick mosey to the center of the ball diamonds and then circled up for:
- Good Morning x 12
- Windmills x 12
- Frankenstein x 12
- Spinal Rotations x 12
We then took another quick mosey to the parking lot east of the soccer fields for the main event.
The Workout:
Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.
First Grade
- Star Jumps x 12
Second Grade
- Star Jumps x 12
- Sumo Squats x 12
Third Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
Fourth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
Fifth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
Sixth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
Seventh Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
Eighth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
- Pickle Pounders x 12
Ninth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
- Pickle Pounders x 12
- LBC x 12
Tenth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
- Pickle Pounders x 12
- LBC x 12
- Freddy Mercury x 12
Eleventh Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
- Pickle Pounders x 12
- LBC x 12
- Freddy Mercury x 12
- Dying Cockroach x 12
Twelfth Grade
- Star Jumps x 12
- Sumo Squats x 12
- Carolina Dry Docks x 12
- Merkins x 12
- Chilcutt Peter Parkers x 12
- Chilly Jacks x 12
- Mountain Climbers x 12
- Pickle Pounders x 12
- LBC x 12
- Freddy Mercury x 12
- Dying Cockroach x 12
- WW II x 12
Mary: We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.
Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.
T-Claps (Recognition):
Prayer: Unspoken. Sham Wow! Laettner
YHC took us out. Always an honor to lead.
Mop Handles and Mumble Chatter
Great group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.
FNGs: Nope
Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
Announcements: CSAUP, others check Slack
T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
Prayer: Unspoken, YHC took us out.
EVENing the ODDs
FNGs: None
Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:
PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”
PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.
I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.
Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,
Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.
Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC. ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.
Does this count as 1?
FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks
Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.
The Workout:
Mosey to the Abyss and partnered up.
PAX completed a Dora 1-2-3. YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)
Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks
Repeat above back across field.
Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!
Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.
T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.
Prayer:
Unspoken. Bondo took us out.
Tiger Blood 1st 90 Minute Bootcamp 5/6/21
YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region. It seemed fitting to make it Tiger Blood after I took over as manager. The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.
FNGs: Not today
Warm Up: 1 mile mosey to womble upper lot for warmups
The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins. Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
Mary: Mosey back to Tiger Blood HRMS for stretching 7+ miles completed along the way
Announcements:
T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
Prayer: