A Different Kind of Game

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Warm Up: 

  • good mornings, willie mays haze, franks, over head side reaches, daisy pickers

The Workout:

Thang 1: Exploring the City

Trip 1: We mozy’d around the entire city.  Along the way we stopped for SSH (back of the lot by the tennis courts) and Step-ups (near the entrance of the BB field)

Thang 2

Trip 2: We mozy’d around.  Earkins were completed at the guard rails beyond the BB Court.  We continued around to the Baseball entrance and used the wall for Dips

Back to Thang 2

Thang 2: The Ramp Side Quest

We mozy’d to the bottom of the ramp.  Sprint Uphill to each Blue Sign on the way to the top.  10 Count Workouts at each stop

  • 1st Sign: Sprint, Merkins, jog back down.

  • 2nd Sign: Sprint, Squats, jog back down.

  • 3rd Sign: Sprint, LBCs, jog back down.

  • 4th Sign: Sprint, American Hammers, jog back down.

  • 5th Sign: Sprint, Mountain Climbers, jog back down.

Back to Thang 1 / Trip 2

Mary: Mary was completed with

Announcements:

Prayer:

  • Prayers for SoftServe’s Brother
  • Nemo’s kids are both off to college

NEEDMORE?

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The Workout: The yellow trail was selected.  We extended on to blue.  We lapped the Club House.

What I love about this AO is the time it allows for mumble chatter.  We talked about the different options that exist regarding “Senior Games” in the area and Ponzi’s training for them.  I shared about the leadership meeting from the night before, we had a great conversation about leadership in South Wake and the ways we can all be involved.  We talked about the use of Rec League sports as cheap babysitting 😀  We discussed newer rules in sports and how they’ve dulled certain aspects of the game but maybe have also kept people safe.

We kept talking in the parking lot well after the workout.  Good times.  Good morning.

Announcements: 9/11 Mulch and 9/11 Heroes Run (9/12)

Prayer:

  • Continued prayers for Escobar’s wife, Escobar, and for the progression of cancer research and medical knowledge.  Appreciation for, and funding of that research for the comfort and longevity of those fighting this awful disease.
  • Prayers for those that haven’t found God, that they will continue to pursue him, his word, and one his many earthly homes.

Humidity and Hills

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FNGs: none

Warm Up: light stretching

The Workout:

I arrived at Womble a couple of minutes early to find Bleeder, Downrange and WildTurkey running laps around the soccer field. 
Kimble showed up late which meant penalty burpees for all. There was some grumbling but we survived 5 burpees.

The Route: 5 miles through Womble down to Sugg Farm and the Bass Lake Greenway. We followed the greenway back to Grigsby and out to Holly Springs road to Bass Lake and back to Stinson. It seemed like the whole route was one slow hill.

Mary: none

Announcements: Wild Turkey Trot coming up in Nov. Mulch spreading with Sombero on 9/11.

T-Claps (Recognition):

Prayer: 404 new baby and mufasa’s cold

Real Life Super Heroes

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My Q at Ground Pounder was lined up with a regular 3rd F service opportunity.  Through HOPE, Pumpkin Spice had met a single mom a few years back that needed some assistance.  Long story short, it’s been a few years and there are a handful of guys that still show up to help her with some regular yard maintenance.  Personally, this was my 2nd time helping out.  Last time, it was with Moose before we grabbed a beer in Downtown Holly Springs.  In an effort to document how we are MORE THAN A WORKOUT.  I decided to write up a little backblast.

This yard isnt huge and with a few dudes we were able to wrap it up fairly quickly.  2 lawnmowers, 1 weed wacker, and a blower.

Feeling SUPER at Ground Pounder

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This Q ’em all challenge has be venturing to AOs less traveled.  It’s not that I’ve never been to Ground Pounder but It’s always been a while.  With the way my brain works, I immediately envisioned the Avengers Doomsday ads that are out there (and the memes making fun of them) to introduce my Q at Ground Pounder.  And a Super Hero themed workout followed.

Warm Up: 

  • good mornings, willie mays haze, franks, over head side reaches

The Workout:

Thang 1: Super Human Rocks!

We mozy’d to the rock pit.  We easily lifted the rocks with our super strength.

In the parking lot

  • Superman Curls: 15 IC – Hold the rock in a front rack position while lying in a Superman extension, or perform standard curls with superhero-level focus.

  • Thor Hammer Squats: 15 IC – Hold the rock with both hands over one shoulder, squat deep, and swing it diagonally across the body like bringing down Mjolnir. Alternate sides.

Mozy to a grassy space

  • Hulk Smash: 10 IC – Squat with your rock, thrust up and lift the rock overhead with a mighty heave, then forcefully thrust and slam it down toward the ground like a medicine ball. Squat to pick it up immediately and repeat.
  • Taking Flight: 15 IC – Squat Jumps with a super hero flare.  One hand thrusts into the air in a fist as though you are about to take off.  You can add sound effects to make it better.

Back to the lot and repeat these workouts 3x

Thang 2: Ground Pounder Cooldown

We mozy’d to the playground, on the way Socrates told me it wasnt uncommon to spend some time on the wall doing step-ups, earkins, derkins, and dips.  Don’t mind if we do…

  • Step-ups: 10 IC
  • Dips: 10 on my down
  • Earkins: 10 on my down
  • Derkins:  We didn’t do them, I didnt feel like it
  • We ran through this 2x in all (I think)
Mary: Supermans, Gump lead us through some stretches

Announcements:

Prayer:

  • Pumpkin selling his house
  • Motor Boatin’ has a good number of loved ones dealing with cancer diagnosis
  • Ausfart shared that some friends (a couple) experienced a motor cycle accident.  The husband died as a result, the wife ran into him when he stopped short/suddenly.  Prayers for families and for the wife as she grieves and deals with the mental load of the circumstances.

The Possum Pump Continues

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Last week the Possum Pump drew two. This week it drew four. Doubling is doubling, and YHC will take it. Southwake’s oldest AO had iron on the ground before the sun was up, and the plan was simple: 2 blocks

Warm-Up

Mosey around the tennis courts to get the blood moving, then circled up for:

  • Good Mornings

  • Willie Mays Hayes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio arm circles

  • Seal Claps

  • Overhead Claps

The Thang

Two blocks of Possum iron. Timer at 50 seconds on, 15 seconds rest, three exercises through four cycles, about 15 minutes a block. Each block owns its gear the whole time, so the men rotate and the weights stay put.

  • Block 1 — Chest Press with the 50lb KB, American Hammers with the 25lb KB, Squats with the 40lb DBs.

  • Block 2 — Sandbag Rut-Rows, Norma Jean Rileys on the ab roller (say the name before you can come up), Weighted Lunges with the 30lb DBs.

Slot Machine and YHC opened on Block 1 while Nemo and 16-bit took Block 2, then the groups swapped and everybody got both.

There was a Block 3 in the bag — Hammer Swings, Box Cutters and KB Swings — but at four PAX it stayed in the bag. That is by design. The plan scales on headcount, not on how much any one man does.

Mary

About five minutes on the clock at the end, so YHC called stretching instead:

  • Reach to the sky, then all the way down the legs

  • Downward Dog

  • Cobra

  • Runner’s Pose

  • Supine spinal twist, right leg over left with the shoulders pinned to the ground, then left over right

COT

Announcements: Sombrero leading Bass Lake mulch drop on Friday 9/11

T-Claps: none

Prayer: School starting up. Nemo #empty-nestinglyfe

Closing Remarks: Fully-body got worked, but I got a feeling the ab workouts will be felt the most tomorrow.

Honored to lead! YHC out.

Prisoners in the Yard

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Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks, goofballs

The Workout:

Thang 1: Hill repeat 7s on the Red Trail Hill

We mozy’d to the bottom of the hill.  It’s been a while for me so I was surprised at how far we had to go to get to THE HILL.

We started with 1 Hand Release Merkin at the bottom and 6 Squat Jumps back at the top, near the bench.

We went up and down doing the 7s thang until completed.

Thang 2: Something DORA-esque

We mozy’d to the front of the clubhouse to setup our meeting spot.  We broke out into 2s.  One PAX took a lap around the clubhouse while the other got to work on 50 Burps, 100 Big Boys, 100 Merkins.  The baton was passed until the work was completed

Mary: Butterflies, Dying Cockroach, Low Slow Flutters, Homer2Marge, Runners Pose, Toe Touches

Announcements:

Prayer:

  • Silence

Ultimate Paradise City

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I had a really crazy busy and long Sunday.  I was pooped but I told myself that if Paradise City wasn’t picked up by the time I sat down for dinner, I’d be picking it up.  I’m writing this BB now so… you know the rest…

I launched my campaign to see at least a few PAX show.  I triggered a little friendly HC battle with Sombrero as he was recruiting for Mutiny.  2 HCs rolled in (including my own) vs 6 HCs for Mutiny (including Sombrero, don’t let that guy fool you :D)

As I finally got home later in the evening, I saw a frisbee and thought…  It would be fun to incorporate Ultimate into Paradise City…

Downrange and I completed 3+ miles of EC and arrived a little late… 5 penalty burpees!!!

Warm Up: 

  • Good mornings, windmills, willie mays haze, franks
  • Mozy around the soccer fields counter clockwise and along the way…
    • Fast feet on the curb to the left
    • Fast feet on the curb to the right
    • Turn left – Backwards running towards the dumpsters
    • Turn left – High Knees towards the trailer
    • Turn around – Butt Kickers towards the dumpsters
    • Turn around – Carioca towards the trailer
    • Turn around – Opposite Carioca away from the trailer (back to the dumpsters)
  • Mozy to the half wall by Baseball field entrance for Step Ups

The Workout:

Thang 1: Ultimate Cornhole

Outline 3 parking spaces as the board.  Leave 2 sets of middle spaces as space and then an opposing 3 spaces as the opposing board.  Split PAX into 2 teams.  Teams take turns tossing a frisbee to each board.  Make the board and the receiving team does 3 Burpees.  If the sending team misses, 3 burpees.  The receiving team should complete Merkins until the toss is completed by the sending team.

Thang 2: Ultimate Fetch

PAX took turns launching the disc across the parking lot.  We would chase it to where it landed and call a workout in a rotating fashion.

Mary: We Mozy’d around the soccer and tennis fields in a counter clockwise fashion once again.  This time we followed the rail completing Dips, mozy, earkins, mozy, and dips at the end of the rail.  As we went around we did a few more Mary-type activities on our way back to the flag.

Announcements:

Prayer:

  • Sardine as he navigates a career change

Dad Bods Ruck

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FNGs: none

Warm Up: none

The Workout: 1 loop around the red trail (oh those hills), 1 loop around blue trail

Mary: 15 merkins, 15 lbcs, wwii, homer marge, finished with light stretching. 

Announcements: Mulch service hour opportunity for UFO

T-Claps (Recognition): none

Prayer: Michelle, Escobar’s M continuing cancer treatment. PAX looking for worm.

Bumblebee-Go-Round

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FNGs: None

Warm Up: Good Mornings, Daisy Pickers, Sir Fazios, Willie Mays Hayes

The Workout: The Bumblebee-Go-Round: Laps around the greenway with 4 stations – Squats, Merkins, Big Boy Situps, and Dips. Started at 10 reps each station and increased by 5 with each lap. Ended with 4 laps for about 2.5 miles of total mosey.

Mary: One round of popcorn Mary to see how much sweat we could leave on the parking lot. Spoiler alert: it was a lot.

Announcements: U.T.I. looking for feedback from the PAX as he moves into his new role as Nantan of SW at the end of the year.

T-Claps (Recognition): Softserve for getting back out to Disney!

Prayer: My oldest son’s first week at NC State, U.T.I.’s late coworker’s daughter