Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday
PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril
EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril
Vests: Everyone wore the vest of humidity
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
1/2 Mile Jog âKaraoke on the jog
Âœ Mile Jog â SSH x38 for Bronyâs Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips
The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBCâs, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.
Mary:
On the run â x10 WWIIâs, x 20 low slow flutter, x25 Merkins
Total running ~3.0 miles
Total Merkins â 125
Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City
July 4th Convergence 6:30am @ Disney
Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.
Prayers: From Skidmark â Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.
Scripture: Proverbs 22:6 â âStart children off on the way they should go,
and even when they are old they will not turn from it.â
Fuquay Frisbee Challenge
/in Mutiny /QIC: GumpPAX: Beater, Dauber, Farva, FedEx, Gump, H1N1, LED, Noah's Ark, Pikachu, POTS, R22
We had a 11 PAX for an unsuspecting game of Ultimate Frisbee. It was time for Fuquay to host a game on another very humid morning.
Warm Up: We were excited to get to the field so we did some quick warm-up stretches prior to the workout starting.
The Workout:Â We divided teams into gray shirts (5) and other shirts (6). Each time the frisbee was dropped we did 3 Merkins the first half and 4 Squats during the 2nd half. The team that scored chose the exercise (10 for the non-scoring team and 5 for the scoring team). The exercises were picked by the scorer: Merkins, Leg raises, SSH, Star jumps, LBCs, WWII. For the Merkin challenge we officially count 105. There were some great plays out there for several that have never played before!
Mary: We gathered for less than 6 minutes of Mary with around the horn of stretching and abs only.
Announcements: July 4th Convergence, A Yoga AO starting up mid July
Prayer: Beater lifted up a friend that suddenly passed at the age of 42, prayers for Draper, DoubleD, and CrabLegs
Say Happy Birthday to my little Brony
/in Paradise City /QIC: EmerilPAX: 187, Breach, Brony, Chips, Crosby, Dawgpound, Doc, Emeril, Foot Fault, Forceps, Lucky Charms, M4L, Magic Band, Mookie, OCR, Peak Week, Roger Roger, Shredder, Skidmark, The Natural
Pax of 20 showed up @ Paradise City to celebrate Brony’s 38th Birthday
PAX: 187, THE Dawg Pound, CHiPS, Doc, Skidmark, Forceps, Roger Roger, Brony, OCR, Crosby, Midget for Life, Mookie, The Natural, Breach, Peak Week, Shredder, Lucky Charms, Magic Band, Foot Fault, Emeril
EC: CHiPS, Roger Roger, 187, Mookie, Crosby, Skidmark, Emeril
Vests: Everyone wore the vest of humidity
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
1/2 Mile Jog âKaraoke on the jog
Âœ Mile Jog â SSH x38 for Bronyâs Bday, x10 Imperial Walkers & x10 Hillbillies, x13 Cotton Pickers, x10 each way Fazio Arm Circles, x30 dips
The Workout
Dora on the Ramp
Partner up. Each partner responsible for x100 Merkins, x200 LBCâs, x300 Squats.
One partners does their exercise while the other partner runs to the top of the ramp.
Mary:
On the run â x10 WWIIâs, x 20 low slow flutter, x25 Merkins
Total running ~3.0 miles
Total Merkins â 125
Announcements:
Breach/Skidmark have co-Q next Monday at Paradise City
July 4th Convergence 6:30am @ Disney
Magic Band is affiliated with a group “Truth in Nature” – https://truthinnature.org/get-involved/ — Their mission is to reach, inspire, support, and engage young men from fatherless and single parent homes in understanding their purpose as Christian men and helping break the fatherless cycle in society today. Relates to the scripture that CHiPS referenced this morning.
Prayers: From Skidmark â Snots is in recovery from his heart attack. Keep him in your prayers. Peak Weeks uncle is undergoing lung surgery today.
Scripture: Proverbs 22:6 â âStart children off on the way they should go,
and even when they are old they will not turn from it.â
Nutcracker
/in Nutcracker /QIC: BreachPAX: 187, Banana Seat, Breach, Brony, Chips, Da Business, Dawgpound, Emeril, Flanigan, Lipstick, Lipsync, Liquid Force, Moby, Pablo, Peeping Tom, Puddles, Roger Roger, Skidmark, Slide Rule, The Natural, UTI, Yogurt
Pax of 22 for NutCracker
Warmup
Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)
Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.
At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.
At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.
On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.
Circle back up at front of the school for one last round of 22 merkins.
Ended in prayer, to go out and be a positive influence in whatever way the means.
Ultimate-Disney
/in Disney /QIC: BreachPAX: 187, Banana Seat, Breach, Brony, Chips, Crab Legs, Crosby, Dawgpound, Deadbolt, Doc, Emeril, Lab Rat, Lipton, Liquid Force, Magic Band, Pablo, Roger Roger, Skidmark, Slide Rule, Texas Ranger, The Natural, Yogurt
22 posted for some magical ultimate frisbee at Disney on Thursday.
Pax:Â Crab Legs, Dawg Pound, Emril, Blue Hen, Yogurt, Deadbolt, Brony, Chips, Liquid Force, Crosby, Slide Rule, Pablo, 187, Roger Roger, Doc, The Natural, Magic Band, Texas Ranger, Skidmark, Lipton, Lab Rat and Breach.
Warmup jog around the soccer field circle up for some merkins, partner up for a quick partner carry to the goal box and back. Partners split and we go into two teams Shirts/Skins.
Ultimate across the field, every time the frisbee hits the deck entire pax does a merkin. The team that gets scored on has to do 10 merkins.
1/2 time popcorn Mary (LBC’s WWII’s Mountian Climbers Low Slow Fludder)
2nd verse same as first.
COT-Message was to continue to be a positive influence as we go out into the world.
Prayers for Banana seat as his test results were coming back that day, continued prayers for crab legs
Ground-Pounder
/in Ground Pounder /QIC: BreachPAX: Breach, Farva, Forceps, Mookie, Pikachu, The Natural
Pax: Breach, Forceps, Pikachu, The Natural, Mookie, Farva
6 Posted for a little fun at Jones Park
Warmup lap around the pond, circle up for 22 reps of Imperial Walkers, Daisy Pickers, and Merkins
Mosey over to Veterans Park for a Pax Choice workout, Scout run around the pond with a stop for each pax member
Mosey back to Jones Park
6. Farva- 22 count (squat pulses, six-inch leg lifts, supermans, 23 hand release merkins)
Ended with a snake style run up and down the hills behind the baseball diamond.
COT- Prayers for the men out in the community that do not have a father figure to look to on FAthers day weekend. Happy Early Fathers day to all the dads in the pax.
Message- Go out into the community and be a positive influence, The ripple effect that we have can never really be measured but we should always strive to be that stand up individual that others can look at as an example.
Closed with prayer
U-Turn
/in U Turn /QIC: SkidmarkPAX: Bernie, Dawgpound, Draper, Farva, Forceps, Glamper, H1N1, Oh Yeah, Pikachu, Skidmark, UTI
11 Pax posted for a minimum 5 mile run. A few got in a little EC.
Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins
COT at the beginning.
Announcements: 4th of July Convergence
Prayers: Draper and his family, Double D, Crablegs
Welcome FNG Glamper
Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.
/in Cletus /QIC: JavaPAX: 187, Banana Seat, Breach, Brony, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, Emeril, Foghorn, Java, Lucky Charms, Moby, Mookie, Nemo, OCR, Pablo, Patch, Pikachu, Psi, Rams, Roger Roger, Skidmark, Tofu
Q: Java
Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.
EC Murph was done by a few locos prior to Cletus.
Warmup:
Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot
Side Straddle Hop x30 IC
Imperial Walkers x 15
Hilly Billy x 15
Good Mornings x 10
Fazio arm circles x 15 IC Forward
Fazio arm circles x 15 IC Backward
Arms and chest stretch
Standard merkins x 30
Main Workout:
Run backward to the middle of the parking lot: 20 merkins
Run backward to the end of the parking lot: 20 squats
Repeated for 4 trips
Crabwalk to mid lot: 20 LBCs
Crabwalk to end lot: 20 Freddy Merc
Repeated for 2 trips
Bearcrawl to the middle of the parking lot: 20 LBCs
Bearcrawl to the middle of the parking lot: 20 Freddy Merc
Repeated for 2 trips
Indian run around the south loop and back to the southwest parking lot.
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x10
Dips on the cement parking bars x 20
Erkins with hands over the cement parking barks x 10
Squats x 10
Mosey to the tennis courts.
Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.
Announcements and prayer requests:
Support the Healing Transitions AO on Fridays at 2 PM.
Banana Seat is having a CT Scan; pray for positive results.
Tofu requested prayer so Java finds a job đ
COT and closing prayer:
Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.
Dovetail First Q
/in Sheepdog /QIC: DawgpoundPAX: Breadsticks, DoubleD, Dovetail, Goose, Gump, Lipsync, Noah's Ark, R22, Yogurt
BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!
Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks
CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.
Rockin’ Tabatas
/in Morning After /QIC: Lab RatPAX: 2%, Farva, Lab Rat, Laker, Pickin' n' Grinnin'
5 PAXÂ on this mild Friday morning
EC: None
Warm-up
2 laps around the parking lot followed by SSH, FO arm circles, and good mornings
Main Workout
PAX was led through the agility ladder and into a series of footwork patterns through cones. No one had coffee yet so discombobulated PAX were forgiven.
PAX grabbed a rock for the Tabata set.
Rocks were dropped and Merkins and Squats ensued for the next two tabatas.
PAX jumped on a parking space line. Line drills 5 reps each movements
Mary
Flutter Kicks IC to 20.
Announcements
Convergence on the 4th of July, details to follow
Prayers
Laker’s 8 year old is getting teeth pulled today, 2% is finalizing foster care paper work, and unspoken
Glad it’s Not a Turkish Getup Month Challenge
/in Crazy Ivan /QIC: DawgpoundPAX: Breach, Dauber, Dawgpound, Emeril, Nemo, OCR, Roger Roger
The Q was excited to get started this morning. Bringing back a favorite exercise we haven’t done in a month. The Turkish Getup!!
EC: Nemo thought it was a good idea to do a Murph for EC. Roger Roger was there to do some push ups and cheer him on.
WarmUp:
Ran around the parking lot. Before making it back to the circle we did some Frankenstein Kicks, High Knee pulls and High Ankle Pulls.
Circled up for rest of Warm Up
20 Cadence Count Side Straddle Hop
15 Cadence Count Good Morning
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Hillbillie Squats
The Thang:
Partner up with someone with a similar Kettlebell weight. Partners stood 3 parking spaces away. Partner one started with 1 Turkish Getup Each Arm. Partner two started with 2 Rockies (Burpee with the Kettlebell) We counted up from 1 Turkish Getup Per Arm to 5 Turkish Getups Per Arm and 10 Rockies. After you finished your exercise you bear crawled from your kettlebell to your partners kettlebell and did the opposite exercise.
After the Main course was completed we went on a walk with our Kettlebells.
John Cusack with your bell then we stopped and did 20 Bent Over Rows;
Partner 1 farmer walk the two bells while Partner 2 lunged walked. We then circled up to do 10 Kettlebell Chest Press with Each arm;
Partner 2 farmer walk the two bells while Partner 1 lunged walked. We then circled up for Weighted Homer to Marges;
Bicep Curled while walking. We then circled up and did 20 Kettlebell Swings;
Tricep Press while walking. We then circled up to do 20 Halos;
Each Pax then got to decided how they wanted to carry their bell to the last stop. At the last stop we did 12 Cadence Count of the Bus Driver. Just in time for the Holly Springs Run Club to run by us.
Joined Cletus for Mary and COT