In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.
Shake It Off
/in Crazy Ivan /QIC: DawgpoundPAX: 8 Mile, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Lucky Charms, M4L, Mookie, Nemo, Pac-Man, Pikachu, Pumpkin Spice, Wiggly
EC: Nemo, Dawgpound
Warm Up:
Quick lap around the parking lot
Circle Up:
Side Straddle Hop
Imperial Walkers
Hillbillies
Good Morning
The Workout:
Kettlebell Pyramid:
3 Turkish Getups Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; Sprint
Mary:
No Time for Mary today. We had a lot to do
Announcements:
CSAUP December 15th. Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month
Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan
JoCo Supplements
/in Crazy Time /QIC: PikachuPAX: Crosby, Mookie, Pikachu
Warm Up:
1/2 mile jog
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
N/A
Announcements:
Only 3 more weeks of Crazy Time in this iteration. Beginning in the new year it will change monthly.
Prayer:
Do What Now?
/in Thunder /QIC: CrosbyPAX: Crosby, Dusty, Gumby, John Deere, Kubota, Motor Boatin', Peeping Tom, Pikachu, Rams, Semper Fi, Tofu
Warm Up:
SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch
The Workout:
Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)
Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin
REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push
Bear Crawl Rock push 7 parking lines & back
Put back rocks/ head to Tennis courts
John Deere lead
Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.
Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)
December Challenge:
Totaling up
Squats- 120
Merkins- 184
Burpees-10
Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline
Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.
Disney ’55’
/in Disney /QIC: The NaturalPAX: 187, Axe, Blue Hen, Buford, Chips, Dawgpound, Deadbolt, Doc, DoubleD, Dumbo, Emeril, Foghorn, Full House, Lipton, M4L, Moby, Mookie, Nemo, Over Easy, Pac-Man, Sharapova, Skidmark, Slide Rule, Squatter, The Natural, Warbucks, WebEx, Wiggly
In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.
Possum Trot ’55’
/in Possum Trot /QIC: The NaturalPAX: Banana Seat, Dauber, Doc, Farva, FedEx, Gump, H1N1, LED, Messi, Pikachu, R22, The Natural
QIC: The Natural
PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED
Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.
Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.
Announcements: CSAUP December 15th.
COT: Prayers and praises.
“This Carwash?”
/in Running 4 the John /QIC: LipstickPAX: 187, Blue Hen, Bob Ross, Chips, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Lipstick, M4L, Moby, Nemo, Oyster, Skidmark, Slide Rule, UTI
EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
Nutcracker ’55’
/in Nutcracker /QIC: The NaturalPAX: Breach, Buford, Da Business, Dawgpound, Flanigan, Forceps, Norm, The Natural
PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural
Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55
The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.
Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers, and 2 others….
Announcements: CSAUP Dec. 15th – see your favorite social media for details.
COT: Breach closed with prayer.
The Mythical Men Return
/in AO Post, Tea Time /QIC: The NaturalPAX: Buttjoint, Crosby, Dusty, Huggies, John Deere, Patch, Pikachu, Shredder, Skidmark, The Natural, Tricycle
PAX: A brisk, perfect Monday evening for 11 PAX including the return of Butt Joint and Skid Mark to Tea Time. Other PAX were Patch,Tricycle, Crosby, Huggies, Dusty, Shredder, John Deere, Pikachu, and QIC The Natural.
Warm Up: We did a Murph – the first mile IS the warm-up. PAX split to different routes and paces – converged back at the playground.
The Workout: MURPH (100 pull ups, 200 merkins, 300 squats – another mile).
Announcements: CSAUP Dec. 15th – check Facebook or Slack for more info. Sign-up for various races (Wilmington, BRR, others…).
COT: Prayed us out with lifted prayers and praises.
An Early Christmas Miracle!
/in Purple Cobra /QIC: Peeping TomPAX: 187, Banana Seat, Bob Ross, Buddy The Elf, Chips, Deadbolt, DoubleD, Drysdale, Dumbo, Emeril, Full House, La Fleur, Lipstick, M4L, Mookie, Motor Boatin', Nemo, Pac-Man, Peeping Tom, Pikachu, Puddles, Sharapova, Straight Cash, Warbucks, Yoda, Yogurt
Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)
Warm Up:
YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout:
Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.
Partner up to do the following:
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Mosey to the Goodwill Lot
Wilt Chamberlains
Mosey to Dollar Tree Lot
Burpish Getups 10 OYO
Mosey to Wells Fargo Lot
The same damn thing again
Mosey to the Flag
Wave of Merkins to 10
Mary:
Homer to Marge IC x20
Back Plank
Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services
Prayer: Pablo’s mom, unspoken, YHC took us out.
Welcome Ironic and Full House
/in Paradise City /QIC: DawgpoundPAX: 187, Axe, Brexit, Buford, Chips, Crosby, Dawgpound, Dumbo, Emeril, Foghorn, Full House, Ironic, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pac-Man, Peeping Tom, Pikachu, UTI, Warbucks, WebEx, Yogurt
Welcome Ironic and Full House.
Thunder claps for Foghorn for wearing a vest.
EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI
EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips
Excuse Lexicon: IT Band Flare Up, No Alarm
Warm Up:
Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid
The Workout:
Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop
Corner:
5 Burpee
Ticket Office
5 Burpee
10 Merkins
Bottom of Ramp
5 Burpee
10 Merkins
15 Squats
Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs
Lead group came back for the six after they finished their last set.
Total of three laps
Run to ticket office
20 Squat Pyramids
Run to courts for Mary
Mary:
5 Burpee Countdown
LBC
Have a Nice Day
Announcements:
December 15th CSAUP
Some Second F is coming our way in the future
Prayer:
Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.
Thanks for letting me lead you guys today.
Challenge Points:
Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170
Total Points: 595