No plan? No problem

/in /QIC:
PAX: ,

PAX:  Bondo, Woody
Warm Up:  SSH, Good Morning, Sir Fazio, Windmill
The Workout:  YHC showed up with no plan other than murder bunnies, because this AO has the coupons.  But it turned into a pretty decent workout.  Starting with Patty Cake Merkins around the bank, for several laps.  We then brought two coupons to the parking lot, determined a number of empty spaces to serve as our distance and set one coupon on each end.  One PAX did an exercise at point A, while the other PAX murder-bunnied to point B, then bear crawled back to point A, at which time they switched, and repeato.  So.  Many.  MURDER BUNNIES & BEAR CRAWLS.

The exercises were merkins, skull crushers, curls for the girls, LBC, Carolina Dry Docks, not necessarily in that order, but multiple rounds of each.  After two or three rounds a recover mosey was made ’round the parking lot, with a stop at the Nail Salon for People’s Chair.  I think we got three of those in.
Mary:  Box cutter, low slow flutter…I think a third one, but only had about 2 minutes.
Announcements:  BRR, I guess.  Maybe something happening for 9/11.
T-Claps (Recognition):
Prayer:  Safe travels for BRR teams, prayers for Bondo’s expected grandchild, and for my Dad’s surgery recovery

Only 1 that’s what she said at GP.

/in /QIC:
PAX: , ,

FNGs: None 

3 HIMs posted to GP on a perfect morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around large dense things.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), 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.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

2 sets of 10x3ct: Rock Press and Skull Crushers

1 set each of 10x3ct: Rockies, Windshield Wipers, Rock Spanks, American Hammers, Mountain Climbers, and Box Cutters

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket. SSH after a quick mosey to your disc. 20 at first throw, 15 at second, 10 at third and 5 at fourth.  Gump showed up and showed out on the field.

Prayer Requests:   Forceps: David’s travel this week to ATL. Praise that Stubs loves his job.

Announcements: HSHM sign up. No site Q yet for next week’s GP.

Friday Fun at Cletus – 9.2.22

/in /QIC:
PAX: , ,

PAX: Kosher, Bleeder, Stickers

FNGs: None

Warm Up:

Good mornings x 10 IC

SSH x 20 IC

Sir Fazio Arm Circles F/R x 10 IC

Seal Claps x 10 IC

Overhead Claps x 10 IC

Imperial Walkers x 15 IC

Frankensteins x 15 IC

The Workout:

THANG 1:

PAX moseyed over to the amphitheater for 2 alternating sets of exercises:

Round 1:

People’s chair x 20 count each PAX

Chillcutt plank hold x 20 count each PAX

Balls to the wall x 20 count each PAX

Round 2:

Heels to heaven x 15 IC

Urkins x 15 IC

Step ups on the lower wall x 15 each leg

Lather, rinse repato…

THANG 2:

PAX moseyed to the rock pile where YHC instructed each PAX to grab two medium-sized rocks. We took these over to the parking lot adjacent to the rock pile and YHC instructed each PAX to put both rocks down at their feet on one end. We would then perform:

Round 1:

5 star jumps on one end

Cusack rock 1 to other end

1o WW2s

Mosey back to other end

5 more star jumps

Cusack rock 2 to other end

10 more WW2s

Round 2:

10 rock squats on one end

Lunge walk cusack rock 1 to the other end

10 American Hammers with rock IC

Mosey back to other end

10 more rock squats

Lunge walk cusack rock 2 to the other end

10 more American Hammers with rock IC

Round 3:

Overhead press x 10 on one end

Cusack rock 1 to other end

LBC IC x 10

Mosey back to other end

Overhead press again x 10 IC

Cusack rock 2 to other end

10 more LBCs IC

Round 4:

Ruh rohs x 10 IC with rock

Cusack rock 1 to other end

Uneven merkins with rock x 10

Mosey back to other end

Ruh rohs x 10 IC with rock

Cusack rock 2 to other end

Uneven merkins with rock with other arm x 10

PAX returned rocks, then in honor of Abe, we bear crawled from the rock pile to the bridge by the picnic shelter. PAX then moseyed to the tennis court for Mary.

Mary:

Popcorn mary by the PAX consisted of:

Homer to Marge

Boat Canoe

Heel Taps

Low Slow Flutter

Box Cutters

Pickle Pounders

Announcements:

2.0 workout tomorrow – Fumunga on the Q. BRR next weekend.

T-Claps (Recognition):

T-claps to Bleeder for making yet another EC Sonic run.

Prayer:

Prayers for all kids returning to school, parents, teachers. YHC took us out.

Thunder some hard core fun

/in , /QIC:
PAX: , , , , ,

FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE

Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets

Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets

Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets

WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets

Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets

Mary: Cancun took us out with some stretches

Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.

Memorial Day MURPH 5/30/22; Honoring Yukla-27

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

VC 8/17/22

/in /QIC:
PAX: , , ,

FNGs:  OYO
Warm Up: OYO
The Workout:  See Strava – 7.67 miles. So much fun!
Mary:  none
Announcements: none
T-Claps (Recognition):  All PAX biking tonight
Prayer:  Silent, unspoken.

Honored to lead – Dauber

RESPECT 80s Hair Bands

/in /QIC:
PAX: , , , ,


FNGs: None
Warm Up:  Sir Fazios, Good Mornings, Seal claps, overhead claps, daisy pickers and static stretches.
The Workout:  Three different exercises.  Rinse and repeat 2X.

swings, halos, tricep extensions

figure 8, midget love handles, thrusters

upright row, lawnmowers, bus drivers

on the mat: straight are extensions, nipplers, 6 inches

on the mat: overhead press, plank pull, modify burpee

farmer’s walk with two kb; slap kb; curls for girls

popcorn kb included lawn mowers, burpee, side lifts, etc

Mary:  stretches/yoga
Announcements: Derek Davis 5K
T-Claps (Recognition):
Prayer: Isabelle and Jany (mother-in-laws of Best In Show and Dauber respectively) – help with illness; PRAISE – Dauber’s promotion

Great turnout by RESPECT PAX

 

Honored to lead – Dauber

 

 

Field Trip at Paradise City

/in /QIC:
PAX: , , , , , , , , , , , , , ,

EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Ground Pounder 8/20/22

/in /QIC:
PAX: , , , , , , , ,

You got to end with Star Jumps because everyone is a Star!

FNGs: Welcome new FNG Dogecoin!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice. Rotate 2 rocks to the left after every set.
Curls for the girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounders
Repeat Rock sets and sets. Return your rocks.
Building wall: Balls to the wall: each PAX 10 count, People’s chair: each PAX 10 count. Balls to the wall again: each PAX 10 count, People’s chair with one leg elevated-alternate each PAX 10 count.
Short wall at playground: Irkins x 10 with cadence, Dirkins x 10 with cadence, Dips x 10 with cadence, Step ups x 7 per leg. Finish with Irkins x 10 count, Dirkins x 10 count, Dips x 10 count, Step ups x 7 per leg.
Mary: Plank hold each PAX 10 second count. Around the horn: Toe taps, low slow flutters, Merkins, standing raised crunches & final finish with DOA’s need for Star Jumps x5 OYO!
Announcements: Welcome FNG Dogecoin introduced to F3 & Ground Pounder by Sunshine!
T-Claps (Recognition):
Prayer: DOA’s daughter, Gump’s friends & thanks for Stubs’ new job!

Ground Pounder 8/13/22

/in /QIC:
PAX: , ,

And the winner of the first game of HORSE was….Pumpkin Spice!

FNGs: Welcome new FNG Bollywood!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 25
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock squats
On your six:
Chest presses x10 in cadence, Skull crushers, Box cutters, WW2’s x10
Repeat Rock sets and sets on your Six. Return your rocks.
On to the basketball court for a game of HORSE. We made it through 1 ½ games.
H = 5 Merkins & Plank Hold until your turn again
O = 5 Prison squats + H
R = 5 Carolina dry-docks + O + H
S = 5 Monkey humpers + H
E = 5 Burpees + S + R + O + H
Winner = No Burpees!
Mary: LBC’s x 10 in Cadence
Announcements: Welcome FNG Bollywood introduced to F3 & Ground Pounder by Pumpkin Spice! 2nd F at Sir Walter Coffee.
T-Claps (Recognition):
Prayer: