42 in 42

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Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold.  First, finding 42 different exercises was daunting.  I consulted the ol’ exicon for some help filling the list.  I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time.  We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out.  I was happy with that.

FNGs:

None today

Warm Up:

SSH x42 IC

Windmills x10 IC

Daisy Pickers x10 IC

Moroccan Nightclubs x10 IC

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

With 7 exercises taken care of during the warmup we only have 35 more to go.  We did everything below in the order shown.  All were a 10 count, either in cadence or on a down/up, unless otherwise noted.

Shoulder Taps

Apolo Ohno

Mountain Climbers

Bobby Hurley

Burpees

Curb steps

Carolina Dry docks

Plank switch

Jump lunge

Crab cakes

Crab humpers

Crab jacks

Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back

Star jumps

Diamond Merkins

Doggie Paddle

Zebra Kicks

Failure to launch – Each PAX took a turn counting down from 10

Plank punch

Monkey Humpers

Goofball x16 in ascending cadence

Gorilla Humpers

Groiners

Nipplers

No Surrender

Merkins

Turkish Getup

People’s chair – two sets

BTTW – two sets

Mary:

Circled up in the tennis courts for:

Guantanamo Bay

Dr. W – 5×8 count cadence

Box cutters x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

LBC x10 IC

Announcements:

Road cleanup from yesterday will be rescheduled soon, keep an eye out

T-Claps (Recognition):

Everyone who ran Willimington this past weekend.  Great work men!

Prayer:

The Ukrainian people

The world’s population

16-bit’s coworker Alan recovering from multiple surgeries

 

Thank you men for helping me kick off another year.  I appreciate you all.

 

010000

Ground Pounder – 2/26/22

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5 at GP. The q-sheet was open with Forceps being down in Wilmington running the half so YHC (Shredder) took the lead.
Warm Up: 25x SSH, SFAC (10 f&b), seal claps, and overhead claps. 25 more SSH. Imperial walkers, hillbillies,Frankenstein‘s, Willie Mays Hayes, Daisy pickers, and good mornings, All 10ea. each in cadence.
The Workout: Pax moseyed to the small rock pile first to grab two rocks that you can hold, one per hand. Then to the large rock pile to get a respectable rock. We then circled up and ran through an assortment of slower exercises with the large rocks and then rotated to the left for higher reps with the small rocks, rotating to the left after each set. 10 curls for the girls in cadence slow followed by 50 half curls up follow by 50 half curls down. This theme was continued with overhead tricep press, rut  rows, wonder bras, bus drivers, and ground powers. We also mixed in some other back and shoulders drills with the small rocks. Then put back the rocks and mosey to the playground for step ups, TuT dips, box jumps, more  TuT dips.
Mary: pax rotated with 10 each of your exercise of choice. Including merkins, Low SLOW flutter, heel taps, box cutters, and a new excessive from Motor Boating that is the fast person of low slow flutter which is evidently called low fast slutter.
Announcements: Pax in Wrightsville running the 1/2. Road cleanup at Neadmore.
Prayer: YHC took us out.

Sheepdog – Sally still sucks!

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5 Pax worked hard this morning with a tri-q including Big Ditch, Farva and Shredder. 

EC: Farva, Shredder, and a partial EC from Big Ditch.

Warm Up: Big Ditch kicked us off with  his debut taking us through Sir Fazio arm circles f&b, Frankenstein‘s, Imperial walkers, hillbillies, Willie Mays Hayes, and daisy pickers.

The Workout: shredder took the main event with four corners starting with one merkin, mosey to the next corner for one squad, LBC‘s in cadence at the next corner, and then star jumps. Rinse and repeat adding one each time until we got to 10. Then over to the new wall in front of the school for step ups and a Bring Sally Up Erkin challenge. Add bring sally up Pax pushed up. I bring Sally down Pax went down, holding that position through the chorus.  3 min  20 sec  of pure bliss 😫.

Combat: Farva wrapped us up with a little Build-a-Strike. Starting with 5 knuckle merkins, we then mossied to the 1st station for a front jab, cross combo x 10.  Back to the start for 5 knuckle merkins. Then 5more knuckle merkins as we start round 2. Repeat station 1. At station 2 we did a combo front jab, cross, front hook, cross. Back to station 1 and then back to the start with knuckle merkins. Round 3 added a 3rd station with knee strikes and a front kick. Round 4 added station 4 where Pax put it all together. Front jab, cross, front hook, half clinch, two knee strikes, front kick, then double front kick. I believe it was at this point big ditch looked at shredder and said “what is this Mortal Combat”. 🤣

Big Ditch wrapped everything up.
Announcements: Wrightsville this weekend.
T-Claps (Recognition): Big ditch for stepping up to Co-q.
Prayer: people traveling to Wrightsville this weekend, Beer Pressure is fostering a dog that needs a home.

Ground Pounder-esk Caveman (2/22/22)

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FNGs: None
Warm Up:The Bounce, Side straddle hop, Good morning, Spinal Rotation, Arm Circles, Foot trace 

The Workout: Circuit One rotate one to your left. 3 rounds: Offset curls, triceps, shoulder press, rows, barbarian squats, ground pounder. Circuit Two: 2 rounds; partnered up.  One partner run to shelter, 10 Erkins, 10 dips; other partner each set: Bow Draw, Lever Row w twist, 360, Rainbow, Renegade row w pass through.
Mary: Almost 6 minute abs
Announcements: See Slack
T-Claps (Recognition):
Prayer: Pumpkin Spice potential role/job change. PAX preparing for Wilmington and finishing 75hard.

The Taper

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There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

Uptown Funk

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The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting.  A good crowd came out to get strong together and to bring a new brother in to the fold.  I was “looking forward” to this workout for a couple days and was excited to see how it played out.  Hopefully everyone enjoyed their time this morning.

FNGs:

Welcome Rocky Road!

Warm Up:

After the disclaimer was given we did a  quick warmup lap around the tennis courts and then circled up for our warmup.

20x SSH IC

10x Sir Fazio Arm circles forward and reverse IC

10x Windmill IC

10x Daisy Pickers IC

10x Frankenstein IC

10x Imperial Walker IX

The Workout:

We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun.  The exercise I had come up with I was naming Build’em Up Ultracides.  The format was simple.  We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another.  We’d run back to the start where we’d do the 5, 10, and then 15 of another.  Run to a farther spot and… you get the picture.

The exercises were:

5 – Burpees

10 – Merkins

15 – Turkish Getups

20 – SSH

25 – American Hammers

30 – Squats

Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.

Once we got all the way to 30 we started to work our way back down, removing an exercise each stop.  We swapped the Turkish getups and merkins for time’s sake.  Even with that we didn’t get all the way through and ended with a 15 count.  I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for

Mary:

Circle up in the tennis courts for :

10x LBC

10x LBC with knees to the left and then to the right

10x LSF

10x Box cutters

Announcements:

Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8.  Reach out to LED or Sprinker for more details

Sleep in Heavenly Peace eagle scout bed build upcoming and then need help.  More information to come on this.

Prayer:

Fram’s friend Randy from his small group who is dealing with cancer

YHC’s coworker Alan who is also dealing with cancer as well as surgery complications

YHC and my family.  It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me

 

I hope you all enjoyed this morning as much as I did.  For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces.  Expect to see more of me as I turn this year around, starting today.

 

Always an honor

010000

Interrupt Q, burpees for you. And everyone else.

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PAX: Woody, Abe, Bobby Boucher, Bobby Dall, Yogurt, Moose, Wild Turkey, Tom Tom, U.T.I, Shredder, McNugget, Bondo
Warm Up:  6 for EC – Tom Tom, Woody, Abe, UTI, Wild Turkey, McNugget.  ME Warmup – Good morning, SSH, Fazio
The Workout:  Once again I showed up with only a vague idea of what I was going to do, and almost immediately called audibles along the way.  Partnered up, moseyed to the bank where we ran a few rounds of patty-cake merkin meetups.  Moseyed to the hill for 7’s, YHC asked for suggestions and Abe shouted “WWIIs and Squats”, to which a handful of complaints were voiced regarding the wet parking lot, so of course, WWII and squats it was.  However, after more griping, the squats were converted to star jumps.

Mosey to the rail for dips, with alternating leg raises.  Mosey for sample platter merkins – standard, wide grip, diamonds.  Mosey to rock pile for Derkin Carolina Dry Docks.  Goodwill building for Balls to the Wall-Walkers:  BTTW, then “walking” uphill about 15-20 feet.  3 Rounds each.  People’s chair, 5-count each.  Back to the rail for more alternating leg-lift Dips.  Goodwill parking lot for sample platter merkins.  Mosey back to start, with a stop for 1 round of Train Track Hops.    … I think that’s it.

Everybody kicked ass today.
Mary:  Down Dog Crunches:  DD position, raise a leg up then swing it to elbow for a 4-count, return, swing to forehead 4-count, return, swing to opposite elbow for 4-count.  Both legs=1 round.  2 rounds done.    Freddy Mercury, WWI, have a nice day.
Announcements:  3-Alarm bootcamp/run, request was made for someone to be there by 5 if possible.
T-Claps & Prayer:  Bobby Boucher starting a new job today!

Tea Time Murph 8 of 52: Big Hair 80’s Rock

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Tea Time has her regulars….. great to see Moose, Cancun, Yogurt, Dusty & Foul Ball….

Deere & Cancun with some miles for EC….. Big Hair 80’s rock tunes blasting…… mumble chatter about future location as Womble is starting to become a little too busy with kids and Eastern European soccer’s moms.

FNGs: none
Warm Up: arm circles, daisy pickers, high knees

The Workout: MURPH

Mary: None
Announcements: GUMP has the Thunder Q this week
T-Claps (Recognition): Pax at the murph
Prayer: Pax at Wrightsville, unspoken

Sheepdog- 2/18/22

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Something to bring home to M; Straps and points.

Three Pax for EC and the ME at Sheepdog. 
Warm Up: Pax jumped right in the a quick mosey around the parking lot, then snaked up and down the parking lines with lateral shuffles.  Upon circling up we executed 4 rounds of SSH; 25 each IC. Between each set we did assorted arm exercises (SFAC, seal claps, overhead claps, and a combo seal to overhead). We then moved on to IW and HB & Frankensteins.

The Workout: Over to the shelter at the entrance to the schools we did a rotation of exercises including band work. Biceps, press, dips, erkins, derkins, rows, step ups, box jumps.

Mary: LBCs and Crab cakes.

Prayer: family, Pax, mental health

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.