FNGs: None
11 HIMs posted to GP on a chilly but beautimous morning. YHC brought the music box playing Depeche Mode & discs.
Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.
The Workout
Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.
Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again. 2+ sets of 10x3ct of each exercise: Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.
Cousac to Hole 2
Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,
Cousac to Hole 3
Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs
Return the Rocks
Heavy Discs on Putting Green
Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.
20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge
5 minutes of Mary:
10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.
Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA, Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).
Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,
2nd F @ Panera
Who let the dog out?
/in AO Post/by EmerilFNGs: None
EC: Emeril. Was hoping Dawgpound would show up but apparently he’s on puppy duty and EC is a no go for the next couple weeks.
Warm Up:
Bounce
Spinal Rotation
Swimmers
Hips in barrel
Hinge
Foot Trace
The Workout:
Round 1:
Seated Shoulder Press
20 LBC in cadence
Seated Shoulder Press
Seated Shoulder Press
Mary:
Homer to Marge was all we had time for
Announcements:
Long ass run, Ted Talk (Shield Lock)
T-Claps (Recognition):
Prayer:
Mike’s family (Pumpkin Spices friend that passed), Sadiq, Doc and Norm
3RD F LEADERSHIP MEETING – March Madness
/in Faith/by UTI3RD F LEADERSHIP MEETING – The Lost February Meeting
/in Faith/by UTIEC: Abe
Blood Drive – Abe
TEDTalks
February 13th – first available, next would be March
Capital Area Disc League
Building kiosks – 6×6 posts, 2-3 guys set posts, pour concrete, set up kiosk
If we don’t have someone who knows how to do this, town can provide someone for this
3 of these : pecan grove apartment complex, 12 oaks greenway, jones park disc golf
We have time on these but it would be good to knock it out
Tee Pads – railroad ties, gravel screening, horse trail mat to keep in place. Adding in amateur pads (10-
12) to be built around pro pads, disc golf guy is expert here
Town will have everything staged, we just have to build everything (town will also bring supplies but
depending on numbers we could need to bring rakes/gloves etc)
Plant Trees (Hole 1B) – leeland cyphers around water tower
Small Bridges (Hole 4) – 2 2x8s, putting 2×4 on top to go over small ravines, anti-skid paint on bridges
Benches – Replace rotted wood
Rock Piles – filling out tee pads
Signs – replace signs around tees, directional signs
Q-Source
Sheepdog-3/5/21
/in Sheepdog/by Shreddera solo beat down at Sheepdog.
EC: Shredder 2.0 mile.
Had a solo workout this morning in a lonely gloom.
a couple laps around the school to warm up. Various exercises including merkins, irkins, dips, step-ups, squats, lunges, LBCs, LSF, single leg Homer to Marge, single leg dead lifts, with several laps around the parking lot sprinkled in between sets.
COT: took some time praying for PAX in need.
Sounds of the interstate and the smells of the dump…this is what it’s all about
/in Paradise City/by SkidmarkFML Q battle this morning in the Springs. Skidmark already had the upper hand but we couldn’t put a finger on why.
FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies
The Workout: 3 Man Indian run with stops for 10 merkins, 10 squats, 10 LBCs. Stops at the traffic light, top of the hill in Bridgewater, the stop sign, and then the bottom of the hill when the greenway goes to trail. 7’s on that hill with in cadence lunges at the top and absolutions at the bottom.
Mary: Stretching
Announcements: Long Ass Run, Covid Shots for Group 3 are out there
T-Claps (Recognition): Dumbo grinding through the shoulder. Great to see him. Bondo, Cause I know he is not a fan of the mosey to up Anchor Creek Way
Prayer: Dumbo took us out
Ground Pounder – Disc Style
/in Ground Pounder/by ForcepsFNGs: None
11 HIMs posted to GP on a chilly but beautimous morning. YHC brought the music box playing Depeche Mode & discs.
Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.
The Workout
Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.
Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again. 2+ sets of 10x3ct of each exercise: Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.
Cousac to Hole 2
Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,
Cousac to Hole 3
Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs
Return the Rocks
Heavy Discs on Putting Green
Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.
20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge
5 minutes of Mary:
10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.
Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA, Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).
Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,
2nd F @ Panera
Bear Crawl on the Rocks
/in Cletus/by AbeWarm Up: SSH x20, Windmills x10, Daisy Pickers x10, Fozio Arm Circles / Sun Gods x10 forward x10 back, Seal Claps x10, Overhead Claps x10, Moroccan Night clubs x10
The Workout: YHC’s avoiding a lot of running due to injury, so we took things nice and slow today. Like, bear crawls across the parking lot slow. We mosied over to the rock pile and grabbed a medium-sized rock. It went like this:
Round 2 was the same, with the count at 20. Round 3 we were running tight on time, so we swapped the bear crawls with John Cusack walk. Count at 10. Returned our rocks and mosied over to the picnic shelter.
Lined up for People’s Chair, 10 count down the line for a total of 40. Balls to the Wall, 10 count x4 = 40. Urkins, Durkins and French Dips, 10 each. Mosied back for Mary.
Mary: Popcorn Mary (those shoulder taps were rough). Ended with some light yoga stretching.
Announcements: *crickets*
T-Claps (Recognition): Cancun for swapping out for a bigger rock after round 1 of the workout.
Prayer: mental health for everyone these days, sleep for those with wee ones
Snatch is a favorite
/in Crazy Ivan/by SkidmarkA little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.
FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out
Led Zeppelin is Soft Rock
/in Kennys Grave/by GamecockFNGs: None
Warm Up: Usual circle with SSHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Frankensteins
The Workout: Climbed the Stairway to Heaven. Picked up some MEDIUM rocks from the rock pile and headed back to the parking lot. Flags were placed every 3 parking spaces, and PAX would move up and down the parking lot stopping at the flags to preform the exercise. 10 reps at each flag so a total of 80to100 reps after the full length of the parking lot. 1) Lunge walk with squats w/rock 2) crab walk with homer to marge w/rock 3) duck walk with side lunges w/rock 4) bear crawl with merkins wo/rock 5) John Cusack with wonderbras one way (my shoulders are on fire…) and on the way back curls for the girls and tricep extensions w/rock
Mary: Rock hard abs? Only had time for WW2s, Boxcutters, Low Slow Flutter, Have a nice day!
Announcements: Nothing special came to mind. See Slack!
T-Claps (Recognition): Shiv for his second post! Spoonman and Cancun for that last effort push.
Prayer: Cancun’s son starting school, Norm’s family
Are you a professional?
/in Speed Racer/by PikachuFNGs:
None today 🙁
Warm Up:
SSH while waiting on the late arrivals – x15 IC
Good morning x10 IC
Mosey to the track
Daisy picker x10 IC
Warm up lap
Grab some fence – leg swings 8x front to back and side to side
Tiger claws x10
The Workout:
Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.
This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).
Mary:
Mosey back to the flag
Forward fold, leg stretches, butterfly demonstration courtesy of Full House
Announcements:
Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.
T-Claps (Recognition):
Lipstick and YHC (can you t-claps yourself?) for being on time this week
McNugget for getting out there despite injury restrictions – always good to see you bro
Skidmark and Cupid for getting after it while dealing with the side effects of the jab.
Red Chair for having our back as always.
Solid 2nd F today – always a highlight of my day.
Prayer:
COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.
Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.