Oh, the Places You’ll Go!

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PAX: , , , , , , , ,

FNGs: none, but lots of new riders to VC.  Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up:  oyo
The Workout:  see pic.  Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary:  on tennis courts, good evenings, static stretches, Frankensteins
Announcements:  see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck.  Nice job Captain.  And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring.  Luckily her house was on the route and she was at home.
Prayer:  Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.

Pledge of Allegiance

Honored to lead.  -Dauber

Kill the rabbit, kill the rabbit

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FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to   8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of  wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers.  Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Getting Dirty at The Nut

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It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.

Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!

Warm Up:

Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC

YHC went 1 minute over time so next time we will have to end a minute early to compensate.

Announcements:

JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day

T-Claps (Recognition):

Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.

Prayer:

Pax that are injured
Those that are traveling
Family members who are sick

2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.

Great work out there, HIM. It’s always an honor to lead.

Chasing a Deer at TBD

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PAX: , , , , ,

PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:

1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.

2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other.  At one point a deer decided to meander across the field and we tried but failed to keep up.

Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America

Oh Deere, Ultimate at Thunder

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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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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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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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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