Boulders and Balls

/in /QIC:
PAX: , , , , ,

FNGs: NoneĀ 

6 HIMs posted to GP on a cold dry morning for boulders and balls.Ā  YHC brought the music box and basketballs.Ā 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,Ā  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:Ā  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.Ā  If knocked out, 20 ct exercise and then return to the line.

Exercises:Ā 20 10X3ct SSH,Ā 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests:Ā  Ā Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

Captain Caveman 2/15/22

/in /QIC:
PAX: , , ,

EC: Dawgpound

FNGs: Not today

Warm Up:

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings

The Workout:

We had a little upper body circuit going on at the Caveman.

5 rounds of the following exercises with a lap around the parking lot in between to get the heartrate up.

10 Each Side – Uppercuts
10 Each side –Ā  Ballistic Curls
10 Each LegĀ  – Side Lunges
10 Each side –Ā  Bow Draw
20Ā  Bent Over Rows

Take a Lap around the parking lot.

Rinse and repeat.

Mary: We went around the circle and all PAX called out an exercise.

Announcements: Check Slack and FB.

T-Claps (Recognition): Stubs for helping out at LAR and getting back out in the gloom!

Prayer: Pumpkin Spice on his Sabbatical, Stub’s Dad, unspoken

YHC took us out. Always an honor to lead.

 

Burpee Golf at Possum Trot 2/9/22

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: Can’t remember but we did something
The Workout: Multiple coupons of Heavy weight. (Sprinkler wanted something lighter) One PAX wore weight vest and flipped tire while the rest of us lifted to an I/C 20 count of any upper body exercise you wanted. One PAX threw frisbee in hopes of getting it close to tire. For every step away it was one burpee.Ā  We repeated this cycle twice and the tire went to the other end of the parking lot and back while coupons were stationary. Ended up on over 150 burpee count before Mary. Breach will blame it on the frisbee, but we may have just been tired.
Mary: We did stuff for our abs.
Announcements: Can’t remember…check slack.Ā  I am just typing words at this point because I cannot remember the announcements. Which is why 16-Bit is the BB Nazi and wants you to do them immediately after you Q.Ā  Cancun should be the social media Q…Or maybe he should be the Meme Q…Those make me laugh….HAAAAAAAHHHHAAAAA!
T-Claps (Recognition): Anyone who reads this.
Prayer:Ā  Injured PAX, unspoken, Gumps Dad passing. Breach with safe contest and reconnecting with an old friend.

Prison Yard Mini Heist 2/8/22

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: SSH, Frankenstein’s, Hillbillies/Imperial Walkers (Moseyed and explained the heist)
The Workout: One PAX to perform heist at a time. Start at parking lot entrance at top of hill. Tire drag entire way through course. 1. Lunge walk to Tire flip, 2. Tire flip to 3. sledge swings (20 reps), Mosey to 4. OH press 40lbs kettlebell (30 reps), Mosey to 5. Curls for girls (40 reps) this is midway down clubhouse hill, Mosey to entrance tree at bottom of hill. 6. 50 rope individual rope slams. Run with tire dragging back to start at top of parking lot.Ā  Support PAX did Bear Crawls, all styles of merkins, Crab walks, all styles of abs, Shoulder taps and supermans, SSH, Fast feet and always made sure solo tire drag PAX did NOT finish alone.
Mary: No time
Announcements:Ā  check slack
T-Claps (Recognition): All who finished it.
Prayer: Unspoken and YHC took us out.

“The Easy Plan” at Mutiny 2/14/22

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up: Led by Warbucks from Red October
The Workout: Ran 11’s from one end of parking lot past Tennis courts to the other. Merkins on high side and Star Jumps at bottom.Ā  7’s from Old Honeycutt stop sign to soccer field. Burpees at the top and I/C prisoner squats at the bottom.
Mary: Two handed heel taps, LBC, Reverse LBC, Side Plank hold I/C 20 count.
Announcements:
T-Claps (Recognition): Breach for getting 3rd in Masters Class in obstacle course run.Ā  PAX getting out in cold and Gump upon return.
Prayer: Injured Pax, Co-workers (Warbucks/Fed-ex) YHC took us out.

Parking lot beatdown at the Nest

/in /QIC:
PAX: , , ,

FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:

Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch

Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope Ā 2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross

Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out

Rack’em and Stack’em Prison Yard 2/15/22

/in /QIC:

Pax of 6 for a cold full body yard style beatdown

Sprinkler, POTS, FRAM, FedEx, 2Dollars, and Ponzi with Warden Breach on the Q

Warm Up: Circle up for 22 count exercises (Side Straddle Hops, Frankensteins, Windmills, Hillbillies/Imperial Walkers and Prisoner Squats)

The Workout: Start at the top and work your way down, after each set you run to the end of the parking lot and then repeat from the top and add the next exercise so 15-run 15-14 run and so on.

15
Deadlifts
14
Side Straddle Hops (In Cadence)
13
Prisoner Squats
12
Merkins
11
Dying Cockroaches
10
Thrusters
9
Homer to Marge
8
Renegade Rows
7
Star Jumps
6
Swings (Kettle bell)
5
Peter Parkers
4
Burpees
3
Shoulder taps (In Cadence)
2
Turkish Get ups
1
Man-Makers

Mary: Quick circle up for a slow 22 count of LBC’s

Announcements: PRISON YARD 2 YEAR anniversary next week.
T-Claps (Recognition): To the pax getting out and getting some in the balmy cold

Prayer: Pray for the families that lost loved ones in the plane crash in the Outerbanks. Prayers for FRAMS small group member Randy that he finds healing through his medical disagonsis.

What kind of workout is this?

/in /QIC:
PAX: , , , , ,

FNGs: NoneĀ 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.Ā  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?”Ā 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,Ā  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:Ā  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;Ā  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:Ā  Ā Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.

Incline Freddie Hammers?

/in /QIC:
PAX:

FNGs: N/a
Warm Up: 2 PAX for 2+ miles EC then a lap around the parking lot and ā€œcircledā€ up for side straddle hops, imperial walkers, hillbillies, arm circles, seal claps, reverse arm circles, overhead claps, and daisy pickers.
The Workout:

Tabata timer – 22 seconds on, 12 seconds off x16 rounds for 4 of each exercise

Tabata #1
Merkin
Monkey humpers
Plank jacks
Squat jump

Tabata #2
Low slow flutter
Pickle pounders
Homer to marge
Reverse crunches

Tabata #3
Dip
Irken
American hammers
Derkin

*American Hammers ended up being done on a wall to allow for a mix with Freddie Mercurys (American Mercury or Freddie Hammer? Who knows but it was very effective!)

Mary: Abs were smoked from Tabata, Shredder taught me how to correctly throw a Superman Punch and Superman elbow strike
Announcements: Run tomorrow, see slack
T-Claps (Recognition):
Prayer: Shredder took us out

A Heavy Bag in the Nut

/in /QIC:
PAX: , , , , , , ,

YHC hasn’t been to the NutĀ  in a while, so I figured why not drag out the heavy bag and dumbbells for the festivities today! Was stoked to see that 8 Pax arrived on scene with various wisecracks about that big, long bag! We made the rounds in several areas on campus today for a complete whole body beatdown!

FNG’s:Ā none
Warm Up: A quick mosey over to the bus loop for some Good Mornings, Imperial Walkers, Hillbillies, and Overhead Claps.
The Workout: Annies x 10 IC followed by Mountain Climbers x 10 IC. Repeato x3. Jack Squats (1 squat = 3 jump squats), we did this up to 5.

Another quick mosey to the front parking lot where we partnered up for running opposite directions to the stop sign or light pole respectively for 5 Star Jumps. Once meeting in the middle, partners did Patty Cake Merkins x10. We did 4 rounds of this.

We then headed over to the far side of the school at the long carpool lane for a set of BLIMPS suicides to the light poles. 5 Burpees, 10 Lunge Jumps, 15 Imperial Walker IC, 20 Merkins, 25 Plank Jacks, 30 Squats. Each time at the end we did 10 SSH. Once finished we lined up for a couple rounds of Guantanamo.

Moseyed up to the front of the school for the heavy bag routine. 1 PAX uses the bag as a bench with the 45 lb. dumbbells for 25 reps. That PAX called out an AMRAP exercise for the rest of us. Not all are included here but I think: American Hammers, Dips, Irkins, Dirkins, Homer to Marge, lap around the lot, Pickle Pounders, LBC, Freddie Mercury. Step Ups, Squats, LSF’s, etc.
Mary: baked into the final routine!!!!
Announcements: LONG ASS RUN Saturday…check the Slack…show up!
T-Claps (Recognition):
Prayer: Spoke/unspokedn. Deadbolt stepped up to take us out!