PAX of 17 at Paradise City to workout on this muggy Monday morning. 6 PAX started the day early with 2-2.5 miles of Extra Credit. The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.
PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo
Q: CHiPS/Emeril
EC: Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark
Vests: N/A
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
3/4 Mile Jog – Fast feet step ups, Karaoke on the jog. 20 Merkins bottom of the ramp
½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches
The Workout
Tennis Courts – 11’s
10 Merkins to 1 Squat
Varied the types of Merkins and the types of Squats.
Tunnels:
Partner up. 1 partner does the short run while the other partner does Balls to the Wall
Swap/repeat
Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill
Swap/repeat
Mary:
On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches
Total running ~2.7 miles
Announcements:
N/A
Prayers: From Skidmark – Family that lost their father to cancer. Moby – Friends brother in law died in his sleep. Prayers for both families
Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”
Mary Mary and More Mary at Thunder
/in Thunder /QIC: SkidmarkPAX: Boy George, Breadsticks, Brony, Dauber, Dusty, Earl Grey, Emeril, Gump, John Deere, Lipsync, Mr. Mom, Never Nervous, Noah's Ark, Rams, Skidmark, Tofu, Yoki
17 Pax posted. Great Q by Rams
EC: Boy George, Emeril, Skidmark
Warm-up
Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.
Main workout
Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.
Mary
We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.
Announcements
Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .
Prayers DD, Crablegs, unspoken. Rams took us out.
Possum Trot -Fun with Rocks
/in Possum Trot /QIC: FarvaPAX: 187, Banana Seat, Brony, Crosby, Dawgpound, DoubleD, Farva, H1N1, Nemo, Noah's Ark, Oh Yeah, R22, Roger Roger, Skidmark, Slots, The Natural, Wrangler
Pax of 17 came out to PT in the gloom this morning
Warm up:
SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them
The Workout:
All Pax grab a rock and line up on one side of the road
11’s with the rock (brief pause and move away from the houses)
1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across. 2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats. Rinse and repeat etc. As always, PICK UP THE 6 when done.
Jog back to the warmup circle and set the rocks down
Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like. After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.
return the rocks and head to the courts for Mary
Mary:
Circle up for a similar circuit, each pax gets a 5 count of their choice. Some chose to do a 5 count of 5 count merkins (25 total). Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure. Q and Pax were sufficiently smoked at the end of the workout.
Announcements:
Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.
100 mile ride on Saturday – see Double D if you can make it
Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.
Community Suzie Q
/in Mutiny /QIC: GumpPAX: DoubleD, Gump, H1N1, Noah's Ark, R22, Stovepipe
PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning
Warm Up:
SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches
The Workout:
Picnic table merkins, dirkins and irkins x20 with a mix of abs x15
Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.
Finished with 177 Merkins.
Mary:
Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!
Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.
Prayers: DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.
Ground Pounder
/in Ground Pounder /QIC: EmerilPAX: Farva, Kankles, M4L, Mookie, Nemo, Pikachu
Warm up:
10’s – Good Mornings, Don Quixote’s, Imperial Walkers & Hillbillies, Standard Merkins
20’s – LBCs & Homer to Marge
Rock Pile -(pick a big’n)
circle up rotate rocks around circle between sets
30’s – curls, overhead tri press, bench press w 6inches,
20’s American hammers, Windshield wipers
Break into 2 groups rotate stations
Aiken Leg station- 20 Box Jumps, 20 Squats, 20 Split Jacks
DD station – 20 Dips, 20 Merkins, 20 lunges
PS Station – 2 sets of 10s – 20 pull ups, 20 WWII, 20 Squats
Tables: 20 Derkins, 20 Erkins, 20 LBCs
Mosey back to Rock Pile pair up 1 rock per pair
1 planks while 2 sprints to 2nd speed bump and back
2 sets: weighted planks and crab planks
Jail break to bathrooms:
Balls to Wall 7 X 10 Count
Mosey back to parking lot
Circle up: 10s- Pickle Pounders, Mnt Climbers, Cotton pickers, Freddie Mercuries
5 min Cool Down: Shoulder stretches, Heels to Balls, & Hammies.
Announcements:
Farva completed a 5 pack for his Birthday week – great work Farva
F3 Picnic in the Park today at Harris
Healing Transitions needs us- 2 PM Friday afternoons- make a commitment to post once a month. We get more than we give.
Pax talked about building real rations with others to share our hearts – find/give support
Prayer Requests: Pax on the DL, Crablegs, making real bonds with others to share our hearts,
Just a little bit muggy this morning
/in Paradise City /QIC: EmerilPAX: 187, Blue Hen, Brony, Chips, Dawgpound, Doc, Emeril, Forceps, Moby, OCR, Pablo, Peeping Tom, Pikachu, Roger Roger, Skidmark, UTI, Yogurt
PAX of 17 at Paradise City to workout on this muggy Monday morning. 6 PAX started the day early with 2-2.5 miles of Extra Credit. The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.
PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo
Q: CHiPS/Emeril
EC: Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark
Vests: N/A
HC Fartsacks: N/A
Excuse lexicon addition: N/A
Warm Up:
3/4 Mile Jog – Fast feet step ups, Karaoke on the jog. 20 Merkins bottom of the ramp
½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches
The Workout
Tennis Courts – 11’s
10 Merkins to 1 Squat
Varied the types of Merkins and the types of Squats.
Tunnels:
Partner up. 1 partner does the short run while the other partner does Balls to the Wall
Swap/repeat
Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill
Swap/repeat
Mary:
On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches
Total running ~2.7 miles
Announcements:
N/A
Prayers: From Skidmark – Family that lost their father to cancer. Moby – Friends brother in law died in his sleep. Prayers for both families
Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”
Ultimate beat down at Thunder
/in Thunder /QIC: PikachuPAX: Beer Fest, Deadbolt, Dusty, Gump, Keychain, Kubota, Lipsync, Mookie, Noah's Ark, Pikachu, Rams, Shredder
12 Pax gathered at Thunder for what was promised to be an Ultimate (frisbee) beat down. We moseyed over to the turf fields to mark off a field with some cones and do a few warm up exercises:
10x SSH IC
10x Fazio Arm Circles IC, both directions
The pax were conveniently wearing 6 red shirts and 6 non-red shirts, so no skins were needed. Teams were made and we were off.
Rules were simple, any time the disc hit the ground (after kickoff) all Pax had to perform 3 Merkins before they could do anything else. When a team scored the scoring team/Pax called out an exercise for 10 reps, following which the team that was scored on walked to the other side and play resumed with a “kick” off. After a close game (red won 6-5) we wrapped up with some Mary:
Low slow flutter x10 IC
Standard Merkin (on my down and my up) x7 to get us to our 167 target for the day.
Announcements – Day in the park, July 4th convergence.
Prayers – Shredder with praise for support for mission trip.
Shredder took us out – great work (and tons of fun) men!
Birthday Surprise at the nut
/in Nutcracker /QIC: PikachuPAX: 187, Breach, Buford, Chips, Dawgpound, Deadbolt, Emeril, Flanigan, Gump, Jenny Craig, Kid Cracker, Lipstick, Moby, Nemo, Patch, Peeping Tom, Skidmark, Slide Rule, The Natural, Yogurt
21 pax gathered to help YHC celebrate his 28th birthday – a good handful ran a funky EC route that Slide Rule came up with. 5:30 arrived and we were off with no FNG’s.
Group mosey to the basketball goal/playground circle, with kareokee and backwards runs along the way.
Warmup:
SSH x28 IC
Fazio arm circles x14 IC forward and backward
Standard Merkin x28
The first thing:
Pax got with an accountability partner for laps around the track, being told to push it all out there as there would be breaks between. Lap 1 was 7 burpees at each corner (total of 28) with LBCs x30 (YHC lost count) followed by pickle pounders x28 IC. Lap 2 was 7 turkish getups at each corner followed by Freddy Mercury’s x28 IC.
The second thing:
The pax then got to learn about Pikachu’s birthday surprise – another Q! 187 took over and moseyed us over to the bricks. All pax got two bricks – exercise 1 was a brutal wheelbarrel with brick in each hand march (hands coming out straight every “step”) with squats when breaks were needed. Pax went the length of the parking lot and then swapped. Exercise 2 was a reverse crab walk with bricks in hand the length of the parking lot. Bricks were returned and then it was time for….
The third thing:
The third Q was Skidmark. We went over to the playground for some 7s – pull ups and jump squats, alternating and adding up to 7. Skidmark then broke out his math skills and informed us that that was 21 of each, so we did 7 more of each to hit lucky number 28. We moseyed to the front of the school for a merkin clock where Skidmark impressed all by a)not stopping and b) calling for recovery on the one armed plank.
YHC lead some mary and took us out.
Words can’t express how much each of you and F3 mean to me – I’m a better man because of all of this and I’m grateful to have all of these HIMs in my life.
~ Pikachu
PS – Only two more years of hate 😉
Murph #23
/in Tea Time /QIC: SkidmarkPAX: Boy George, John Deere, Never Nervous, Pikachu, Ponch, Skidmark, Spam, Tofu
Murph workout #23.
Vests: John Deere, Skidmark
100 pull-ups, 200 sit-ups, 300 squats
Announcements: Family Day Saturday, 4th of July Convergence 6:30 Womble
Intention living- Murph w/ purpose (Skidmark)- in honor of ppl and make an impact in others – This week was Pikachu: Thanks for being a great accountability partner
Prayers: Unspoken, Workout this week
Pikachu took us out
Two Rock Shakur Extended
/in Mutiny /QIC: GumpWarmup: 20 SSH, 10 GM, 20 Wind Mills, 20 IWs. Stretches
Two Rock Shakur- Each Pax picked two rocks: 20 each of wide, regular, and cross curls, Irkins close and wide, Arnolds, alternating shoulder press, tricep extension and bentover rows, tricep presses on our backs, steps up, swing kicks, dips
Playground: Rinse and repeat stations of swing set abs crunches, pull-ups and low bar lat pull ups (lack of a better term).
Mary- Around the horn 10 each of box cutters, american hammers, FMs, Burpess, Pickle Pounders
Announcements- June Fun Day in the Park, Memorial Day convergence, Shredder’s new AO Sheep Dog, Continue to reach out to those PAX we haven’t seen in a while
Prayers- Double D’s nephew.