FNGs: None
5 HIMs posted to GP on a cool dry morning for boulders and balls. YHC brought the music box and basketballs. Mumble chatter did not disappoint (ie discussion around fantasy job was entertaining).
Warm Up: Hazmat lead 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
2 sets of 10x3ct Skull Crushers and Presses
1 set each of 10x3ct Box Cutters, Low Slow Flutter, WW2s,
Forceps took over rest of workout
Hit the wall: 1 set of Preachers Chairs and BTW (10 ct down the line)
Mosey to B-Ball court for Heavy Balls
20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do. If knocked out, 20 ct exercise until there is a winner.
Exercises: SSH, Mountain Climbers, LBCs, Imperial Walkers, Hill Billies
Prayer Requests: Hazmat family member relationship challenges, Forceps son’s decision to stay or move in with his Mom,
Announcements: HSHM late Nov (may still be looking for pacers),
Groundin and Poundin
/in Ground Pounder /QIC: ForcepsPAX: Bollywood, DOA, Forceps, Pothole, Pumpkin Spice, Stubs
FNGs: None
6 HIMs posted to GP on a cool dry morning for boulders and shoulders. YHC brought the music box and discs but the disc golf tournament prevented us from any play.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies
Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).
Mosey to the playground
2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)
1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.
COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,
Prayer Requests: Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.
Announcements: HSHM late Nov
18 PAX in the Wind & Rain playing Ultimate @ Ting
/in AO Post /QIC: DauberPAX: @Abacus the OG, Banana Seat, Batboy, Best In Show, Bleeder, Bobby Dall, Breach, Cupid, Dauber, Forceps, Fram, Gump, Kubota, Ponzi, Quiver, Sparky, U.T.I, Zoolander
FNGs: none – lots of new faces (AWESOME)
Warm Up: SSH, Frankensteins, Sir Fazios
The Workout: 9 on 9. Not many catches 😂 lots of 🌬 and 🌧 The team without YHC (even after a trade) prevailed. I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements: None
T-Claps (Recognition): All PAX for braving the elements post Ian
Prayer: Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).
Honored to lead. -Dauber
Foxtrot Uniform Ian – Crazy Ivan was Insane
/in Crazy Ivan /QIC: DauberPAX: Dahmer, Dauber, Fram, Fumunga
FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter. SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout: 15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB. Exercises included: goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary: yoga and stretching
Announcements: Storm preparation
T-Claps (Recognition): Fram for EC in this horrible weather
Prayer: FL…discussed and reflected on our week; how was it? How can we improve?
Honored to lead. -Dauber
Soggy turf made for no fun and games at GP this morning
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Motor Boatin', Pumpkin Spice
FNGs: None
3 HIMs posted to GP on a cool soggy morning for boulders. Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.
Warm Up: 10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills, Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,
2 sets of 10×3 ct Midget Obliques using a rock in each hand.
Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success). There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea.
Mosey to the playground
3 sets of 10x3ct Step Ups, Erkins and Dips
Prayer Requests: For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.
Announcements: HSHM late Nov,
Keep It Simple, Stupid
/in AO Post, Purple Cobra /QIC: AbePAX: Abe, Kosher, Stickers, U.T.I
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to “that hill.” Directions were simple. Start at the bottom with WWIIs. Run to the halfway point for squats. Then run to the top for murkins. Started with 10 on each three. Then 20. Then 30. Then back down to 20 and then 10.
Next, we went over to the rock pile behind the stores. PAX retrieved two palm-sized rocks each. Exercises were Curls for the Girls, Triceps and Ruh Rows. To finish off, and in observance of Oktoberfest, PAX participated in a beer hoist F3 style. Hold the rocks out in front while calling out a 15 count all around. Returned rocks and moseyed back for Mary.
Mary: Popcorn Mary, including such hits as LBCs, Box Cutters, Chill Cut Plank and more.
Announcements: Celebrate Fuquay Varina and HollyFest need volunteers.
How do Furries use school bathrooms?
/in The Nest /QIC: CancunPAX: 16-bit, Cancun, Finkle, Gamecock, Kitty Litter
FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]
Boulders, BOMBS, and Brony at The Nut
/in Nutcracker /QIC: BronyPAX: Best In Show, Blue Hen, Brony, Cornholio, Deadbolt, Flanigan, Moby, Peak Week, Roger Roger, Tetanus
PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)
Warm Up: Lap around the front parking lot, followed by:
The Workout:
Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:
PAX carried their rocks on an Indian Run from bus lot to/around the track. Finishing at the basketball court.
Next up, BOMBS away. PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate. PAX picked a partner for this phase. Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.
Mosey back to bus lot rock pile to deposit the coupons.
Mary:
Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.
Announcements: Recapped remaining workouts for the week.
T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!
Prayer: Continued prayers for recovery and family support; injured neighborhood child.
Rocking the whole body with Bears and Bunnies at Mutiny
/in Mutiny /QIC: FinklePAX: abacus, Banana Seat, Finkle
PAX: @Banana Seat, @Finkle, @Abacus the OG
Warm Up: Mosey around the track, Imperial Walkers, Hillbillies, Daisy Pickers, SSHs, Sir Fazio’s forwards and backwards.
The Workout: We were after that full body workout so we went to the rock pile to get our work done! Started off with shmedium sized rocks and each Pax was the timer doing lunge walks around the circle drive while the other Pax did some rock work with curls for the girls and tri’s for the guys. 3 sets. Then the timer did rock squats while the other Pax did wonder bras and rut rows. 3 sets. Next the timer did a run down to the tennis courts and we did murder bunnies around the circle followed by more sets of rock bear crawls…LOTS of MUMBLECHATTER on this one! LOL. Finally to push ourselves into Mary, we ditched the rocks and moseyed back up to the pavilion and did a set of step ups, 15 each leg, on the block wall.
Mary: Low slow flutter, Freddie Mercuries, Homer to Marge, and Pickle Pounders.
Announcements: Celebrate Fuquay Varina on Oct. 1st, Long Ass Run coming up 10/22, Frosty CSAUP has been scheduled for December 10th. More details coming on that.
T-Claps (Recognition):
Prayer: Family members in FL who are getting prepared for the hurricane coming on Tuesday.
M&S 4 Corners at the Nest
/in The Nest /QIC: FinklePAX: @K I T T Y L I T T R, Finkle, Warbucks
PAX: @Finkle, @Warbucks, @K I T T Y L I T T R
Warm Up: Mosey around the parking lot, good mornings, Willy Mayes Hayes, Daisy Pickers, Hillbillies
The Workout: We did 2 rounds of 4 corners around the park block with building exercises to 10. First four corners started with M exercises. Merkins, Mountain Climbers, Monkey Humpers, Marges to Homers. 2nd round was S exercises. Side Straddle Hops, Shoulder taps, Squats, and can’t remember 4th one lol.
Mary: Round robin Mary exercises.
Announcements: Travis Manion coming up, Celebrate Fuquay Varina on Oct 1st. South Wake will have a tent and booth there for recruiting.
T-Claps (Recognition):
Prayer: @K I T T Y L I T T R fundraising for his new Litter of kids.
Groun Pounder Split Q
/in Ground Pounder /QIC: ForcepsPAX: DOA, Forceps, Gump, HazMat, Stubs
FNGs: None
5 HIMs posted to GP on a cool dry morning for boulders and balls. YHC brought the music box and basketballs. Mumble chatter did not disappoint (ie discussion around fantasy job was entertaining).
Warm Up: Hazmat lead 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.
2 sets of 10x3ct Skull Crushers and Presses
1 set each of 10x3ct Box Cutters, Low Slow Flutter, WW2s,
Forceps took over rest of workout
Hit the wall: 1 set of Preachers Chairs and BTW (10 ct down the line)
Mosey to B-Ball court for Heavy Balls
20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do. If knocked out, 20 ct exercise until there is a winner.
Exercises: SSH, Mountain Climbers, LBCs, Imperial Walkers, Hill Billies
Prayer Requests: Hazmat family member relationship challenges, Forceps son’s decision to stay or move in with his Mom,
Announcements: HSHM late Nov (may still be looking for pacers),