It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us. When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me. We set off and passed POTS and Sprinkler getting their ruck on.
Some old and new faces joined us for the main event.
FNGs: none
Warm Up:
With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.
- 20 SSH IC
- 10 good mornings IC
- 10 squat hold Moroccan nightclubs IC
- 10 windmills IC
- 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
- merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins
It was now time to set off for some wet rocks.
The Workout:
The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner. As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall. The other partners ran with rock in stow to end of the path and back. Rinse and repeat with the other partner. Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.
The rocks were returned and an indian run was formed heading back towards the Ting ramp.
It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo. One partner would bull frog (similar to the wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could. The other partner would then give it a go. Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!
At the top of the ramp, a quick burnout on the wall. 20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.
All PAX returned to the bottom of the ramp for the grand finale. the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank. When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp. Back down for rinse and repeat for next spring
Mary:
- six inch leg hold, move to 33, move to 45, move to 90, back down to six.
- AH’s IC
- Shoulder taps
- AMC
- LBC’s
- windshield wipers
- and of course boat canoes
Announcements:
Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):
Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go. It is always good to be able to lead the group.
Prayer:
Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.
Getting Dirty at The Nut
/in Nutcracker/by NormIt’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.
Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…
Mary:
American Hammers x 20 IC
Homer to Marge x 20 IC
YHC went 1 minute over time so next time we will have to end a minute early to compensate.
Announcements:
JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day
T-Claps (Recognition):
Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.
Prayer:
Pax that are injured
Those that are traveling
Family members who are sick
2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.
Great work out there, HIM. It’s always an honor to lead.
Chasing a Deer at TBD
/in To Be Determined/by SnapPAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:
1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.
2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other. At one point a deer decided to meander across the field and we tried but failed to keep up.
Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America
Oh Deere, Ultimate at Thunder
/in Thunder/by UTIFNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
May 12 2021 – Possum Trot (Action Park) QIC POTS
/in Possum Trot/by POTSMay 12 2021 – Possum Trot (Action Park) QIC POTS
EC:
Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby
PAX:
11
FNGs:
None
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
2 to 3 rounds through all Stations.
Mosey to;
Station 1 (The Hill)
3 Repetitions
Mosey to;
Station 2 (The rock pile)
3 Repetitions
Mosey to;
Station 3 (Concession stand)
3 Repetitions
Back to Station 1
Mary:
Guantanamo’s for all.
Announcements:
May Challenge in full swing
Pledge of Allegiance:
Led by Sprinkler
Prayer:
Double D’s Mother-in-law
Noah’s Arch family
Sprinkler’s daughters’ friend
Military and First Responders
Unspoken
Simple and affective
/in Purple Cobra/by Banana Seat9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.
Everyone was tired except 187.
The end!
This BB is dedicated to 16 Bit.
BS out!
Two for Captain Caveman
/in AO Post/by DauberFNGs: None
Warm Up: Good mornings, daisy Pickers, Don Quixote, sir Fazios, Seal Claps, Overhead claps, Imperial Walkers.
The Workout: Having only done this once before, I watched three videos in preparation of bringing a decent mace workout to Captain Caveman. No cars were in the parking deck when I arrived for EC. Maybe no one would post knowing a rookie mace instructor was posting. Finished my run and saw Buford in his SUV. I suggested going right to 2nd F knowing I was new at this mace stuff, but then I asked Buford if we could simply alternate exercises and go slowly through the moves. Well that worked out perfectly! Grabbed a yoga mat and a woobie (a poncho liner) in case we did some exercises on our six. Moved out of the dust mite infested garage into the fresh air portion of the parking lot and got down to business. Lots of arm, leg exercises with crazy names and made up names. Arms, backs, shoulders, legs = ALL ENGAGED. The mace is no joke depending on where you hold it. The further away from the weighted ball, the harder. Exercises were similar to kettlebells. Most complicated IMO was the death March. Need help with the figure 8 swing. Did some pendulums, merkins, rut rows, bent over rows, overhead presses, front presses, skull crushers, tricep extensions, straight arm curls, lunges, etc. most were sets of 10. We got our money’s worth.
Mary: Quick mosey around the block and finished with yoga.
Announcements: See slack/FB. 5Ks, Bed builds
T-Claps (Recognition): Buford for being my wingman today. Thank you brother!
Prayer: YHC took us out. Our country, India, First responders, PAX with injuries, our families
Ended with a Pledge of Allegiance. Honored to lead!
Yard party
/in Prison Yard/by LEDFNGs: Inspector Gadget 4 for EC Gamecock, Fonzie, Maybeline, Inspector Gadget
Warm Up:20- ssh, windmills, good mornings, imperial walkers, fazio arm circles
The Workout:6 stations completed 4 rounds increasing by 5 each round.
5,10,15,20
carry tire and do squats
press with pin stick
rope slams
curls with pain stick
ladder merkins
kettle bell swings
Mary: LBC, protractor 6in,45,90,45,6in, hello dollys, LSF, 20 pickle pounders, 10 homer to marge, mountain climbers
Announcements:Derek Davis race 6-12, SHP bed delivery Wednesday, Friday or Saturday evenings. SHP bed build 6-12. Bible study wednesdays at bojangles on 401 get a hold of DD
T-Claps (Recognition): the pax present for working on recruiting FNG during workout.
Prayer:deuce appendectomy recovery, DD in-laws, 11 yr old recovery from kidney injury
Gettin’ the runs at Mutiny
/in Mutiny/by CupidEC: YHC, Pikachu, Lipstick
FNGs: Nope
Warm Up: quick warmup followed by some penalty burpees for jibberjabberin’
The Workout:
2x rounds of Wasp due to low numbers.
Split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met
Indian run down the greenway…
Indian bear crawl, indian run to the bridge, indian crab walk
Indian run to the playground for some swing crunches / pullups
Indian run back to the soccer field, split into 2 teams and circled the soccer field, 10x merkins / 5x jump squats each time we met…
…at which point YHC had to go make like a Lipstick and took a quick juant into the woods for a different kind of squat.
Mary: UTI lead Mary
Announcements: Sleep in Heavenly Peace, 5K for Sargent Leach
Prayer: Few PAX had relatives or friends with cancer or cancer scans, prayers for recovery or no cancer detected
Full House is the Captain Now! or is he?
/in Red October/by UTIYHC included this gif that merged YHCs face onto Sean Connery from the Red October movie. As the title suggests, some PAX thought this was a legit image of Full House. So the logical conclusion is that Full House resembles Sean Connery with a UTI… Am I Right!?!?
EC: Maybelline, Pikachu, 16-bit, Fonzie, Redenbacher, Cancun, Warbucks, Cupid, Lipstick
FNGs: notta
Warm Up: We took the lead from Cupid, the Mutiny Q for the morning.
The Workout: Rows L/R, Step-ups, Tricep Extensions, Swings, Goblet Squats, “Cancuns” L\R (One arm overhead press), “Maybe-Cancuns” L\R (cradle KB in one arm and squat), Quiver Crushers (Situp followed by overhead press and down). Typically done in 10 counts with the occasional 9 or 11 count thrown in. Some mix of these was done as a circuit. Based on chatter I’d change these up to keep it interesting and keep everyone moving.
Mary: Windmills, Boxcutters, Low/Slow Flutters, Homer to Marge, Plank Holds, Squat Holds, Good Mornings
Announcements:
T-Claps (Recognition): All the PAX bringing FNGs and Kotters – awesome to have these guys back and to meet some new folks.
Prayer:
Bullfrogs and puddles at Paradise City
/in Paradise City/by Blue HenIt had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us. When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me. We set off and passed POTS and Sprinkler getting their ruck on.
Some old and new faces joined us for the main event.
FNGs: none
Warm Up:
With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.
It was now time to set off for some wet rocks.
The Workout:
The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner. As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall. The other partners ran with rock in stow to end of the path and back. Rinse and repeat with the other partner. Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.
The rocks were returned and an indian run was formed heading back towards the Ting ramp.
It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo. One partner would bull frog (similar to the wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could. The other partner would then give it a go. Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!
At the top of the ramp, a quick burnout on the wall. 20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.
All PAX returned to the bottom of the ramp for the grand finale. the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank. When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp. Back down for rinse and repeat for next spring
Mary:
Announcements:
Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):
Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go. It is always good to be able to lead the group.
Prayer:
Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.