13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.
Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders
Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC
Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)
Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10
Mosey back to flag for Mary
Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO
Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
I Thessalonians 5:16-18
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.
Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble
Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken
13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat
U-turn
/in U Turn /QIC: SkidmarkPAX: Doc, Full House, Psi, Warbucks, Wiggly
Warm Up:SSH, IW, Hillbillies, Frankenstein kicks
The Workout: Standard 5 mile loop
Mary: coffee
Announcements: its raining
Prayer: Full House ran 5 miles. Warbucks took it out.
GunSlinger
/in Crazy Ivan /QIC: DawgpoundPAX: Banana Seat, Chips, Dawgpound, Peeping Tom, Pumpkin Spice
Warm Up:
Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles
The Workout:
The was some new workouts so yours truly demonstrated them before we got started.
New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form
30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot
30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot
5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s
5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s
5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s
10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side
10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side
10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side
Mary:
Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose
Announcements:
CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow
Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart
12 Days of Christmas, Foxworthy Style
/in Cletus /QIC: YogurtPAX: 187, Bob Ross, Breach, Brony, Cowboy, Crosby, Da Business, Emeril, Forceps, LED, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pablo, Patch, Peak Week, Pikachu, Slide Rule, Wiggly, Yogurt
EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt
Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly
PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning
Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Lipstick Joins Crazy Time
/in Crazy Time /QIC: PikachuPAX: Crosby, Lipstick, Pikachu
Lipstick became the latest crazy to join YHC for a pre-workout workout on this fateful day. Standard Murph was in play with just a 0.5 mile warmup as some injury recovery was still going on.
Warm Up:
0.5 mile run – one lap of soccer fields
The Workout:
100 Pull Ups
200 Merkins
300 Squats
Mary:
None – we rushed off to EC running & yoga
Announcements: N/A
Prayer: N/A
Shootin’ starz
/in Disney /QIC: Midget4LifePAX: 187, Chips, Doc, DoubleD, Dumbo, Emeril, Full House, M4L, Motor Boatin', Pac-Man, Peeping Tom, Sharapova, Trickle, Warbucks, Wiggly
Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops.. I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-
start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..
indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-
jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.
557 we realized we were missing ‘motorboatin’.. chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag- yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx
naked mole skin- we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-
Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –
yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun
make it A gr8 day-
chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat.. saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles
F3 Breakdancing Bust
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Blue Hen, Buford, Dawgpound, H1N1, Messi, Moby, Modify, Natty Ice, Norm, Slide Rule, Slots
13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.
Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders
Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC
Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)
Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10
Mosey back to flag for Mary
Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO
Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
I Thessalonians 5:16-18
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.
Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble
Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken
13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat
Hard-Core Base Hits
/in Thunder /QIC: CrosbyPAX: Crosby, Gumby, Kubota, Pikachu
Warm Up:
EC – Crosby, Pikachu
SSH, Daisy Pickers, Imp Walkers, Hillbillies
The Workout:Mosey to Pavilion
Grab a pole Wall Sit 20 Cadence
Step ups 10 each side
Repeat 3x
Mosey to Ampitheatre
Core call Out
-20 LBC’s
-20 Shoulder Taps Cadence
-20 Freddie Mercury
-20 WWIIs
Mosey around back parking lot
Plank Walk on Curb 2 spaces into Quick Feet to the curve of the curb
15 Merkins
Repeat opposite direction
15 Merkins
Mosey to Ampitheatre
Repeat Core Call Out
2 Pax hold Wall Sit while 2 Pax run to the path and switch 2x
Then Dips 2x
Step ups 10 each
Round the clock Merkins 3,5,7,12
Mosey to playground
Hanging leg raises 10x
Mosey to tennis courts
Suicides both courts Burpees at Half & Full
Repeat on the way back
Repeat Core Call Out
Mary: Pikachu Led Stretches
Announcements:CSAUP Saturday Starts at 6am , Christmas Party Saturday night M4L house hosted by Emeril, Q school in January
Prayer:DD family, Gumby’s Grandma & Dad, Crosby’s Mom, all our injured Brothers
12 Days of Christmas; Respect for 41
/in Possum Trot /QIC: DauberPAX: Banana Seat, Beater, Blue Hen, Buford, Dauber, Doc, DoubleD, Farva, Gump, H1N1, Messi, Moby, Modify, Natty Ice, Pikachu, Puddles
Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands. Dauber took over and warmed up the PAX with the following exercises: 20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.
The Workout: PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise. Rinse and Repeat. PAX walked to the driveway lining up into two lines. PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot. Each PAX grabbed a medium-sized rock and circled up in the parking lot. In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises: Rut-Ros, Curls, Tricep Curls, Squats. PAX moved one space to the right before executing next exercise. Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise. PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts).
Mary: 12 Days of Christmas (F3 Style): Q passed out 12 index cards to 12 unsuspecting brothers. Each index card had a number (1-12) and a corresponding exercise. We missed R-22 for special 5th day. In the spirit of The Twelve Days of Christmas, F3 gave to me….
1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)
2nd Day: 2 Plank Jacks
3rd Day: 3 Mountain Climbers
4th Day: 4 Wide Merkins
5th Day: 5 Burpees OYO (missed you R-22)
6th Day: 6 Box-cutters
7th Day: 7 LBCs
8th Day: 8 Freddie Mercury
9th Day: 9 Merkins
10th Day: 10 Squats
11th Day: 11 WW IIs
12th Day: 12 SSH
PAX and Q were spent. Dauber asked Double D for a 10-count hold. PAX knew they were in trouble when Double D went off count a few times. (Must have been that new math) It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air. Recovered after a lengthy time.
Announcements: CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history). Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga. And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.
Prayer: PAX circled up and held hands. Dauber took us out. PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)
EC: 2 mile run – Banana Seat, Beater and Dauber
Always an honor leading you men.
Dauber – Q
R4TJ: ♪ ♫ I got the – there ain’t no paper in the john – blues ♪ ♫
/in Running 4 the John /QIC: UTIPAX: Chips, Cowboy, Crab Legs, Dawgpound, Dumbo, LED, Lipstick, Pac-Man, Skidmark, Slide Rule, Straight Cash, UTI
Warm Up: Side Straddle Hops, Frankensteins, Right over left, Reverse, Burpees for the late ones
The Workout: We decided to play it safe and stay on the well lit streets so we could see the ice. Following Main St down to the carwash near townhall and continuing on to Womble. Everyone was told to set the distance to OYO. Some turned at the carwash, others at Hunt, and some folks took a spin around the park before heading back. The Q (YHC) went back for the “six” from the carwash to make sure everyone knew the turning spots for 3 vs 5 miles.
There was a john stop attempted but there was a paper supply issue…
Mary: Nope
Announcements: Check your social media outlet of choice for more detail.
Prayer:
ATMs at the Bank
/in Purple Cobra /QIC: Peeping TomPAX: 187, Deadbolt, Dumbo, Gump, Lipstick, Peeping Tom, Puddles, R22, UTI, Warbucks, Wiggly
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.