Keep It Simple, Stupid

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.

Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
 Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.

How do Furries use school bathrooms?

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    FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]

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Boulders, BOMBS, and Brony at The Nut

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PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)

Warm Up: Lap around the front parking lot, followed by:

  • SSH x 20
  • Imperial Walkers x 10 + Hillbillies x 10
  • Mountain Climbers x 20
  • Moroccan Night Clubs x 20
  • Good Mornings x 20

The Workout:

Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:

  • Curls FTG
  • Tricep Ext
  • Bus Driver
  • Ruh Rows

PAX carried their rocks on an Indian Run from bus lot to/around the track.  Finishing at the basketball court.

Next up, BOMBS away.  PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate.  PAX picked a partner for this phase.   Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.

  • Station 1: 10 Burpees
  • Station 2: 20 Overhead Press (bring your rock)
  • Station 3: 30 Merkins
  • Station 4: 40 Big Boy Situps (aka WWIIs)
  • Station 5: 50 Squats

Mosey back to bus lot rock pile to deposit the coupons.

Mary:

Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.

  • Preachers Chair, 20x IC
  • BTTW, 20x IC
  • Preachers Chair, 10x IC
  • BTTW, 10x IC
  • Preachers Chair, 5x IC
  • BTTW, 5x IC

Announcements: Recapped remaining workouts for the week.

T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!

Prayer: Continued prayers for recovery and family support; injured neighborhood child.

Rocking the whole body with Bears and Bunnies at Mutiny

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PAX: @Banana Seat, @Finkle, @Abacus the OG
Warm Up: Mosey around the track, Imperial Walkers, Hillbillies, Daisy Pickers, SSHs, Sir Fazio’s forwards and backwards.
The Workout: We were after that full body workout so we went to the rock pile to get our work done!  Started off with shmedium sized rocks and each Pax was the timer doing lunge walks around the circle drive while the other Pax did some rock work with curls for the girls and tri’s for the guys.  3 sets.  Then the timer did rock squats while the other Pax did wonder bras and rut rows. 3 sets.  Next the timer did a run down to the tennis courts and we did murder bunnies around the circle followed by more sets of rock bear crawls…LOTS of MUMBLECHATTER on this one!  LOL.  Finally to push ourselves into Mary, we ditched the rocks and moseyed back up to the pavilion and did a set of step ups, 15 each leg, on the block wall.
Mary: Low slow flutter, Freddie Mercuries, Homer to Marge, and Pickle Pounders.
Announcements: Celebrate Fuquay Varina on Oct. 1st, Long Ass Run coming up 10/22, Frosty CSAUP has been scheduled for December 10th.  More details coming on that.
T-Claps (Recognition):
Prayer: Family members in FL who are getting prepared for the hurricane coming on Tuesday.

M&S 4 Corners at the Nest

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PAX: @Finkle, @Warbucks, @K I T T Y  L I T T R

Warm Up: Mosey around the parking lot, good mornings, Willy Mayes Hayes, Daisy Pickers, Hillbillies
The Workout: We did 2 rounds of 4 corners around the park block with building exercises to 10.  First four corners started with M exercises.  Merkins, Mountain Climbers, Monkey Humpers, Marges to Homers.  2nd round was S exercises.  Side Straddle Hops, Shoulder taps, Squats, and can’t remember 4th one lol.
Mary: Round robin Mary exercises.
Announcements: Travis Manion coming up, Celebrate Fuquay Varina on Oct 1st.  South Wake will have a tent and booth there for recruiting.
T-Claps (Recognition):
Prayer: @K I T T Y  L I T T R fundraising for his new Litter of kids.

Groun Pounder Split Q

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FNGs: None 

5 HIMs posted to GP on a cool dry morning for boulders and balls.  YHC brought the music box and basketballs. Mumble chatter did not disappoint (ie discussion around fantasy job was entertaining). 

Warm Up:  Hazmat lead 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  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.

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

2 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Box Cutters, Low Slow Flutter, WW2s,

Forceps took over rest of workout

Hit the wall: 1 set of Preachers Chairs and BTW (10 ct down the line)

Mosey to 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.  If knocked out, 20 ct exercise until there is a winner.

Exercises:  SSH, Mountain Climbers, LBCs, Imperial Walkers, Hill Billies

Prayer Requests:   Hazmat family member relationship challenges, Forceps son’s decision to stay or move in with his Mom,

Announcements: HSHM late Nov (may still be looking for pacers),

No plan? No problem

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PAX:  Bondo, Woody
Warm Up:  SSH, Good Morning, Sir Fazio, Windmill
The Workout:  YHC showed up with no plan other than murder bunnies, because this AO has the coupons.  But it turned into a pretty decent workout.  Starting with Patty Cake Merkins around the bank, for several laps.  We then brought two coupons to the parking lot, determined a number of empty spaces to serve as our distance and set one coupon on each end.  One PAX did an exercise at point A, while the other PAX murder-bunnied to point B, then bear crawled back to point A, at which time they switched, and repeato.  So.  Many.  MURDER BUNNIES & BEAR CRAWLS.

The exercises were merkins, skull crushers, curls for the girls, LBC, Carolina Dry Docks, not necessarily in that order, but multiple rounds of each.  After two or three rounds a recover mosey was made ’round the parking lot, with a stop at the Nail Salon for People’s Chair.  I think we got three of those in.
Mary:  Box cutter, low slow flutter…I think a third one, but only had about 2 minutes.
Announcements:  BRR, I guess.  Maybe something happening for 9/11.
T-Claps (Recognition):
Prayer:  Safe travels for BRR teams, prayers for Bondo’s expected grandchild, and for my Dad’s surgery recovery

Only 1 that’s what she said at GP.

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FNGs: None 

3 HIMs posted to GP on a perfect morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around large dense things.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), 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:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

2 sets of 10x3ct: Rock Press and Skull Crushers

1 set each of 10x3ct: Rockies, Windshield Wipers, Rock Spanks, American Hammers, Mountain Climbers, and Box Cutters

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket. SSH after a quick mosey to your disc. 20 at first throw, 15 at second, 10 at third and 5 at fourth.  Gump showed up and showed out on the field.

Prayer Requests:   Forceps: David’s travel this week to ATL. Praise that Stubs loves his job.

Announcements: HSHM sign up. No site Q yet for next week’s GP.

Friday Fun at Cletus – 9.2.22

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PAX: Kosher, Bleeder, Stickers

FNGs: None

Warm Up:

Good mornings x 10 IC

SSH x 20 IC

Sir Fazio Arm Circles F/R x 10 IC

Seal Claps x 10 IC

Overhead Claps x 10 IC

Imperial Walkers x 15 IC

Frankensteins x 15 IC

The Workout:

THANG 1:

PAX moseyed over to the amphitheater for 2 alternating sets of exercises:

Round 1:

People’s chair x 20 count each PAX

Chillcutt plank hold x 20 count each PAX

Balls to the wall x 20 count each PAX

Round 2:

Heels to heaven x 15 IC

Urkins x 15 IC

Step ups on the lower wall x 15 each leg

Lather, rinse repato…

THANG 2:

PAX moseyed to the rock pile where YHC instructed each PAX to grab two medium-sized rocks. We took these over to the parking lot adjacent to the rock pile and YHC instructed each PAX to put both rocks down at their feet on one end. We would then perform:

Round 1:

5 star jumps on one end

Cusack rock 1 to other end

1o WW2s

Mosey back to other end

5 more star jumps

Cusack rock 2 to other end

10 more WW2s

Round 2:

10 rock squats on one end

Lunge walk cusack rock 1 to the other end

10 American Hammers with rock IC

Mosey back to other end

10 more rock squats

Lunge walk cusack rock 2 to the other end

10 more American Hammers with rock IC

Round 3:

Overhead press x 10 on one end

Cusack rock 1 to other end

LBC IC x 10

Mosey back to other end

Overhead press again x 10 IC

Cusack rock 2 to other end

10 more LBCs IC

Round 4:

Ruh rohs x 10 IC with rock

Cusack rock 1 to other end

Uneven merkins with rock x 10

Mosey back to other end

Ruh rohs x 10 IC with rock

Cusack rock 2 to other end

Uneven merkins with rock with other arm x 10

PAX returned rocks, then in honor of Abe, we bear crawled from the rock pile to the bridge by the picnic shelter. PAX then moseyed to the tennis court for Mary.

Mary:

Popcorn mary by the PAX consisted of:

Homer to Marge

Boat Canoe

Heel Taps

Low Slow Flutter

Box Cutters

Pickle Pounders

Announcements:

2.0 workout tomorrow – Fumunga on the Q. BRR next weekend.

T-Claps (Recognition):

T-claps to Bleeder for making yet another EC Sonic run.

Prayer:

Prayers for all kids returning to school, parents, teachers. YHC took us out.

Thunder some hard core fun

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FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE

Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets

Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets

Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets

WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets

Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets

Mary: Cancun took us out with some stretches

Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.