PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo
EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger
Fartsacks: Forceps
Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.
The Warmup
Quick warmup jog
SSH x20, Windmills, Imperials Walkers, Hillbillies
½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)
B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 25
L – Lunges – Cone 2 x10 – Total = 50
I – Imperial Walkers– Cone 3 x15 – Total = 75
M – Merkins– Cone 4 x20 – Total = 100
P – Plank Jacks– Cone 5 x25 – Total = 125
S – Squats– Cone 6 x30 – Total = 150
Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO
PRAYERS:
Crablegs
Announcements:
Lipstick virgin Q Friday @ Cletus
CSAUP in G-Vegas on Saturday
Substitute Teacher
/in Disney /QIC: NemoPAX: 187, Axe, Blue Hen, Brony, Dumbo, Kid Cracker, Lab Rat, Lipstick, M4L, Mookie, Nemo, OCR, Straight Cash, The Natural
UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort. EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)
Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill. OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC. Repeat x5. Back the building we alternated Balls the Wall and Squat Jumps. Started on a 10 count, then 15 and 20. Did the same with Preachers Chair and Dips on the benches. On the jog to far corner of soccer fields we partnered up. Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats. Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats. Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday. Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family. We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”
Kenny’s Grave Take 3
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Boy George, Buttwax, Darby, Farva, H1N1, Noah's Ark, Puddles, Wrangler, Yosef
Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.
Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10
The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds
Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each
11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top
Modify up hill if needed
Mary:
Box cutters x15
Four corners x15
Ball busters x15
Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
Luke 6:37 NKJV
Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.
Announcements: sausquach saturday, Wranglers baptism Sunday at Hope
Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken
Great to lead again. Darby will have your Q next week. Stay strong!
BS out
The Hills Were Alive at Possum Trot – 19 Strong PAX
/in Possum Trot /QIC: DauberPAX: 8 Bit, Breach, Butter Fingers, Dauber, Deadbolt, DoubleD, Farva, FedEx, Gump, LED, M4L, Mookie, Nemo, Noah's Ark, R22, Stovepipe, The Natural, Vespa
Warm Up: Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout: PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot. One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped. Changed roles at midpoint of parking lot and proceeded to the hill. At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling. Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO. After completion, PAX carefully headed down the hill taking the rock over from their partner. While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps. The exercise was called out by one PAX rotating up and down the line. PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees. Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc. Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises. Once one lap was completed, PAX swapped roles. PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc. PAX returned rocks and met up in the tennis courts. B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers. More running ensued using the tennis courts and finished with alligator merkins to the end of the first court. PAX and Q spent.
Mary: Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO. At least 8 exercises were performed before running out of time.
Announcements: CSAUP Greenville – Car pool if able
Prayer: Double D spoke from the heart. Strong message. We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed. Thay’s pure bunk. These are very powerful words. When they are spoken, they have powerful meaning and greatly help that person. Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery; H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.
PAX did great today! Super job with the hill and rock exercises!
PAX included: LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)
Nothing Runs Like A Deere
/in Thunder /QIC: PikachuPAX: Airsoft, John Deere, M4L, Never Nervous, Pikachu, Sting, Tofu
Warm Up:
The Workout:
Mary:
Alligator Mekins width of tennis courts.
Announcements:
Prayer:
Rams recover, H1N1 (torn MCL), John Deere’s Neighbour cane off his road bike and having elbow reconstruction.
Thanks men, my honor to lead…..
NutCracker BackBlast 7/24
/in Nutcracker /QIC: BreachPAX: 187, Blue Hen, Breach, Da Business, Dawgpound, Dumbo, Nemo, Psi, Puddles, Slide Rule, The Natural, Warbucks
Warm Up:
Jog around the parking lot, circle up for 22 counts of Side Straddle Hops, Imperial Walkers, Merkins and WW2’s
The Workout:
Split into 2 groups for a 1:15 second 5 set count of exercises you rest with the amount of time you have left after completing your set.
Group 1: 15 reps of Squats, Merkins and Mountain Climbers
Group 2: 12 reps of Thrusters, Lunge Jumps and Bicep curls with a cinder block
Switch up
Pax together: 5 rounds of burpees 10, 10, 11, 11, 10
Group 1: 15 reps of Boat Canoe’s, LBC’s and WW2’s
Group 2: 12 reps of Shoulder tap Planks, Up and Over the cinder block and Plank Jacks
Switch up
Pax together: End with 3 rounds of burpees 10, 9 and 10.
Cot:
Named FNG (Warbucks) reminder of the Sasquatch this weekend in Greenville
Pax of 12 to include a FNG
@BlueHen, @TheNatural, @SlideRule, @PSI, @Puddles, @Nemo, @DaBusiness, @Dumbo, @DawgPound, @187, @Breach
Welcome FNG Warbucks
Prayer:
Ended in prayer.
11 PAX Brought Their “A” Game to Mutiny
/in Mutiny /QIC: DauberPAX: Butter Fingers, Dauber, FedEx, Gump, Lipsync, Natty Ice, Noah's Ark, Puddles, R22, Sea Dog, Vespa
Warm Up: After a slow run around the track with storms looming on the area, Noah’s Ark circled up the PAX and led us in warm-up. The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings. Excellent leadership on the spot by Noah’s Ark when he was asked to lead the Warm-up! Thank you!
The Workout: PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot. Dauber’s nimbleness and uncanny ability brought tears of joy to LipSync’s eyes questioning the age of the Q. At the circle, the men began a bear crawl and headed to a rock pile after making a half loop. PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table. PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc. Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches). To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field. PAX recovered at the shelter only to find more rock exercises but this time executed from their six. Sets included, tricep curls, o/h presses, Homer to Marge, etc. More rock activites ensued once back on their feet. A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field. Post run, PAX lined up for some lunges before returning the rocks back to the pile. PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and “simulated” tire jumping at Gump’s recommendation while heading back to our starting point. Planks, followed by 10 Merkins were added in for fun. Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauber’s magical 49 years).
Mary: FedEx called 10 Burpees OYO. PAX were spent; They had brought their “A” game.
Announcements: Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noah’s Ark wife – dental; H1N1 – MCL injury; CrabLegs; spoken and unspoken prayers. Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc. Be beacons of Christ – Let His light shine through Us.
PAX: Natty-Ice, FedEx, Gump, Noah’s Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber
Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).
The 4 Horseman
/in Tea Time /QIC: SkidmarkPAX: Buttjoint, John Deere, Pikachu, Skidmark
Stark laid a beat down this morning but 3 of 4 pax doubled down
Warm Up: 1st mile
The Workout: 100 pullups, 200 meekins, 300 Squats, 2nd mile
Mary:
Announcements: CSAUP
Prayer: lots of pax need prayers. Buttjoint and Pikachu got new jobs
Return of Stark
/in Paradise City /QIC: EmerilPAX: 187, Banana Seat, Breach, Buttjoint, Chips, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Hasselhoff, M4L, Mookie, Nemo, OCR, Patch, Peeping Tom, Pikachu, Roger Roger, Skidmark, Stark, UTI
PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo
EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger
Fartsacks: Forceps
Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.
The Warmup
Quick warmup jog
SSH x20, Windmills, Imperials Walkers, Hillbillies
½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches
The Workout:
6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)
B.L.I.M.P.S
B- Burpees – Cone 1 x5 – Total = 25
L – Lunges – Cone 2 x10 – Total = 50
I – Imperial Walkers– Cone 3 x15 – Total = 75
M – Merkins– Cone 4 x20 – Total = 100
P – Plank Jacks– Cone 5 x25 – Total = 125
S – Squats– Cone 6 x30 – Total = 150
Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO
PRAYERS:
Crablegs
Announcements:
Lipstick virgin Q Friday @ Cletus
CSAUP in G-Vegas on Saturday
Possum Trot Circuit
/in Possum Trot /QIC: FarvaPAX: Banana Seat, Butter Fingers, Cowboy, Crosby, Dauber, Dawgpound, DoubleD, Farva, Gump, Kid Cracker, LED, Noah's Ark, POTS, R22, Skidmark, Stovepipe, The Natural, Vespa
Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up. Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock. Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3. Back up to the parking lot to begin.
The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.
Station 1 – agility drill using lines in the parking lot
station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats. Pax hold plank if there is a line behind the first rock.
station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.
rinse and repeat stations 1-3 until time is called
Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.
Ropes Swings and Ropes
/in Crazy Time /QIC: DawgpoundPAX: Dawgpound, Peeping Tom
2 Pax joined for Ropes, Swings and more Ropes
Warm Up:
Quick lap around the parking lot
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbilies
The Workout:
100 Kettlebell Swings
100 Jump Rope
75 Kettlebell Swings
75 Jump Rope
50 Kettlebell Swings
50 Jump Rope
25 Kettlebell Swings
25 Jump Rope
One Pax Member jumped on the battle Rope while the other did a Kettlebell exercise to a specific count
Alternate Wave Battle Rope
25 Kettlebell Chest Press Each Arm
Claps With Battle Rope
25 Kettlebell Rows Each Arm
Circles With Battle Rope
20 Ketttlebell Halos Each Direction
Wave Battle Rope
20 Figure 8 Each Direction
Mary:
Lounge Chair Shoulder Pulses
Homer to Marge
WWII
American Hamers
YHC is working on Burpee Roma to the Killers “The Man”. Dawgpound got 24 Burpees in this time. Hopefully I get more next time.
Joined Cletus for COT