The Undertaker

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After hearing about Summer Slam for a while YHC decided to pick up one of these Kung Pow Q’s to celebrate his favorite wrestler growing up – The Undertaker.

The pre-blast promised trying to kill pax – thankfully we didn’t accomplish that but we did celebrate accordingly.

FNGs: None today. I hear there’s a free F3 shirt if you bring an FNG to Kung Pow.

EC: YHC, Cupid, Cancun, Deadbolt (great work on 5 pack w/5 ECs!), Roger Roger, and MadDog.
Warm Up:

SSH x20

Daisy Picker x20

Good Morning x10

The Workout:

Pax were warned that The Undertaker attributed good cardio to his many years of success. Many remarks were had about that assuredly being the only thing.

1st Thing – mosey down the street to a nice hill near Bibleview ct. Pax were informed of The Streak – The Undertaker’s 21 match winning streak at WrestleMania, widely regarded as the greatest winning streak in sports history.

Special back blast reading bonus – the first pax to message me directly (Slack or Facebook) with the name of the wrestler that broke The Streak gets a free beer/lunch if you don’t drink)

To celebrate the 21 straight we did 21s on said hill – starting with 1x squat at the bottom and 20x LBCs at the top. It’s like 11s but a lot harder.

After ~15 minutes we audibled – none of us are The Undertaker and this was going to take too long. We had other career highlights to get to.

2nd Thing – we moseyed back to the pool parking lot. Pax were reminded that one of The Undertaker’s signature moves was the chokeslam. Chokeslamming each other seemed like a bad idea (especially on a day with no disclaimer) so instead we could lead with one strong hand. We did this by doing 10x Turkish Getups on one side (don’t worry though – the other side was promised to be fulfilled later). We then moseyed out of the neighborhood and crossed over to the church where we fulfilled our other 10x Turkish Getups (on the other side, unless your name is Cupid and apparently you can only do them on one side).

3rd Thing – one of the storylines most often remembered about The Undertaker was the one with his brother Kane. They frequently fought and partnered with each other. To celebrate this pax were told to partner up with someone of similar spead for a mix of competing and supporting – we raced to opposite ends of the parking lot and back (as in pax went opposite directions from their partners – apparently this was very confusing). Once they got back the winner plank holds until their partner gets back at which point they lift each other up with 5x Patty Cake Merkins. We repeated this 3x times.

4th Thing – Pax were reminded of two things. 1 – The time when “in nineteen ninety-eight when The Undertaker threw Mankind off Hell In A Cell and plummeted 16 ft through an announcer’s table” and 2 – The Undertaker loved lightning and even once used it to destroy the ring. To honor these two things we were going to throw outselves on the ground to the tune of Thunderstruck – SSH the entire song and a Burpee everytime you hear Thunder or Thunderstruck.

Pax seemed smoked but we weren’t at the starting point so we moseyed back to the pool parking lot for some very limited Mary.

Mary:

We continued celebrating The Streak with 21x IC of the following:

Low slow flutter

LBC

Crab cakes

Homer to marge (with some nice demonstration by Deadbolt)

Picklepounder (it is Mother’s day weekend)
Announcements:

Grasshopper 5k for Sergeant Rick Leach
T-Claps (Recognition):

Deadbolt for 5 pack + ECs

All the pax venturing outside of their norm for Main Event May
Prayer:

Caitlin and Kid Cracker and his team as they beging working to help her.

Crop-duster aka the Toot-n-Scoot

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FNGs: None

EC: Norm, Red, Sprinkler, Katniss, POTS, Gamecock

Warm Up: Good mornings, Willie mays haze, Imperial walkers, Hillbillies, SSH, Sir Fazio arm circles

The Workout:

Part 1: Wheel of Misfortune.

Circle up with one PAX in the middle. The PAX on the outside are assigned an AMRAP exercise, and the PAX in the middle acts as the timer and does 10 burpees. Once he’s done, rotate to the next station with the top of the circle coming into the center for his turn at burpees. We made three rotations. Outside exercises were: Sumo squats, Shoulder taps, High knees, Angle grinder, Daft Punk (Around the world lunges), and Crab Cakes.

Part 2: Next Man Up, Crop-duster style

One PAX calls a terrible exercise for the rest of the group then heads off. PAX that called the exercise then “bones the fish” side-shuffling along the parking space lines moving up the parking lot then mosey back.  Rotate and the next man up calls an exercise then leaves. There was revenge, cruelty, anticipation, and way too many burpees.

Mary: There was enough Mary in Part 2.

Announcements: FV 4 mi and bible study black ops on Wednesday, Tequila Sunrise on Saturday

T-Claps (Recognition): All the visitors to KG!

Prayer: Local family with losses in the family, Martini, Praise for Sprinkler and POTS’s kids graduating

Always take the stairs at “The Happiest Place on Earth”

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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Celebrate

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3- pax for EC 
Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers.
The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.

Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups.
Announcements: June 12th SHP bed build.

Prayer:India and covid, Fonzie mother in law and wife.

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Thunder Cinco de Mayo Mini Murph

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FNGs: Nope
Warm Up: 50 SSH
The Workout:

1/2 Mile Indian Run

50 incline pull-ups, 100 Merkins, 150 squats

Tennis court abs
Halo 30 sec Cw/Ccw
Senor frog lbcs
Rotating piston
Pickle pounders

2 rounds of 10 count – BTTW, Preachers chair

Mary:  PAX choice stretching
Announcements:  JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB
T-Claps (Recognition):  all Pax for adding some running to Thunder
Prayer:  all injured Pax- Wiggly and ShamWow.  Praise to Gump’s recovery

May the Fourth Be With You

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9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.

FNGs: These aren’t the FNGs you are looking for.

Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker

The Workout:
Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.

Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds

Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings

Over to the Jedi temple (aka picnic table).

Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.

Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day

Announcements:
SHiP build moved to 6/12. Sign up!

T-Claps (Recognition):
A good showing at the Nest this AM.  Way to show up!
Dawgpound on his 4 year F3 anniversary

Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX

Team Pokémon @ Purple Cobra

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EC: Maybelline, 187, YHC

FNGs: NOPE

Warm Up:

  • Mozy, Run Backwards, Carioca L/R
  • Sprint up Cobra Sunrise for your PB
  • Fazio Arm Circles, Windmills, SSH

The Workout:

Build-a-bears x3

  • T merkins 10
  • plank jacks 20
  • shoulder taps 30
  • mountain climbers 40

bear crawl ring of fire x2

  • hammers
  • squats
  • monkey humpers
  • SSH
  • Mountain Climbers

People’s Chair \ Balls to the Wall x3

Mary:

  • T Merkins
  • WW2s
  • Good Mornings

Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition):  Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer:  YHC took us out

The Warden Went Down To Captain Caveman

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The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.

The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.

A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.

Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.

Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.

Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha

Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.

Closed in Prayer

Jail Break at the Prison Yard

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All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison.  Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations.  ECers started rolling in so we got started.

FNGs: None

Warm Up:

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

There were 5 pain stations set up and one timing station.  The pain stations were

Pain stick – Squats and lunges

Battle Rope

Medicine Ball – Slams

Pain stick – Chest press, shoulder press, curls

Medicine Ball – Balboas

There was a tire with a belt attached to it that served as our timer.  One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station.  When they finished we rotated.

After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW.  We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)

Another round of the pain stations was all we had time for.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Hello Dolly x10 IC

Announcements:

HSPD race on 6/12

Sleep in Heavenly Peace bed build on 6/12

Prayer:

Gump recovering from COVID

Pikachu and his M trying to conceive.

 

I really enjoyed this.  I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.

 

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