FNGs: None
5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout. YHC brought the music box and discs. Lots of mumblechatter around crabs.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH. So much mumblechatter we lost count numerous times.
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, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.
3 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc
Hole 1 Exercises: 20 Merkins; 10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats
Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries
Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps
Prayer Requests: Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.
Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.
All aboard the Meat Train – toot toot
/in Downtown Train /QIC: WoodyPAX: Abe, Best In Show, Bondo, Da Business, Hasselhoff, Quiver, UTI, Woody
Warm Up: YHC and UTI for 3mi EC. ME: SSH, good morning, windmill, fazio, seal & overhead claps.
The Workout: Total meathead workout – Shoulders, Bi, Tri, repeato. Although we did manage to get almost 2 miles in the process. Warmup was 7’s on the hill, whatever street that is, with LBC and Burpees. Mosey to the rock pile for 1 large-ish rock each for curls for the girls. Recover mosey around the traffic circle, then skull crushers with said rocks. Recover mosey, then Carolina Dry Docks (feet on the curb). Mosey to starting parking lot for Merkin Sampler (7 standard, 7 wide, 7 diamonds). Mosey to the half wall on Ballentine for standard dips.
With the exception of skull crushers (cuz we were doubling up on Tri), this was repeated some several times and a spontaneous bear crawl was thrown in along the way.
Mary: Side hip raises, dying cockroach
Announcements: ehhh…I don’t think so
T-Claps (Recognition): Da Business taking his new bionic hip for a test drive today, having just been given the green light after surgery. He said he felt “fantastic” at COT – very cool.
Prayer: Quiver’s M dealing with knee issues, Lipstick’s M postpartum, 3-Alarm upcoming surgery.
Mutiny Monday Michigan & More
/in Mutiny /QIC: Banana SeatPAX: Banana Seat, Breach, Fram, Sprinkler, Sunshine
FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks
The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2
Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs
Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans
Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders
Announcements:
Shirt order, cycling returns, check slack
Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M
Great work gents. Always a pleasure to lead such a strong group.
BS out!
The Return of #12 (& Dauber)
/in Mutiny /QIC: DauberPAX: Banana Seat, Breach, Dauber, Gump, POTS, Puddles, Redenbacher
FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout: Mosey to rock pile and grabbed medium rock. Circled up around picnic tables. Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work. Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks. Squat holds waiting for all runners returning from suicides. Returned rocks. Step ups on curbs. Bobby Hurley’s back and forth. Mosey to Tennis courts for Mary. Did some time on the wall with multiples of BTTW and people’s chair.
Mary: Lots of stretches, yoga.
Announcements: March madness contest/fundraiser.
T-Claps (Recognition): GREAT SEEING PUDDLES back in the gloom! Can you believe Tom Brady is coming out of retirement? Oh my.
Prayer: YHC took us out. Unspoken. Great to back in the gloom after an extended absence due to injury.
Ground Pounder fun fact – Did you know?
/in Ground Pounder /QIC: ForcepsPAX: DOA, Forceps, Gump, HazMat, Motor Boatin', Pumpkin Spice, Shredder
FNGs: None
7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout. YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.
Warm Up: 10x3cts of: Good Mornings, Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10 Merkins and SSH.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.
Mosey to the basketball court
PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).
Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries
Prayer Requests: For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).
Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.
Introducing, Quadzilla
/in Disney /QIC: WoodyPAX: Moose, FRAM, Bobby Dall, Redenbacher, Breach, Woody
Warm Up: I dunno, probably some good mornings, frankensteins, sir fazio? It was almost two weeks ago, I’m gonna be short on details.
The Workout: Okay, so I built this thing. Its name derived from the major muscle group that initially screamed out in agony the first time I took her for a spin up/down my street. (Full disclosure, I kinda borrowed the name from a late 80’s-early 90’s Suzuki four wheeler that I lusted after as a young lad. Bright yellow, racing suspension, 500cc’s, a real beaut!) I don’t know where the idea came from but here it is. A couple tires stacked together, holding a sheet of MDF upon which can be stowed a great variety of additional weighted items, some rope and a weight belt. Top tire is easily removed so as to offer a wide range of weight options. For today’s debut we had 2 tires and 2 coupons – modify as needed. Instructions are pretty self explanatory but you decide how much weight you want to pull, strap on the weight belt and run. That’s about it.
The workout was simple, a weight-based circuit, each PAX at a station and the tire-puller ran an out & back, acting as the timer. I brought some toys and borrowed some more from Breach. Stations included: 25lb dumbbells for skull crushers, 30lb ruck sack for squats, “pain stick” for shoulder presses, 5/10/15lb dumbbells for straight arm shoulder raises, medicine ball for WWII-Toss, handheld sand bags for swimmers press, Large sandbag for Ruh-rohs, and a variety of “filler” stations like merkin sample platter and other body weight routines.
To start, I randomly selected a distance (2nd light pole from our position) to which Quadzilla would be run, but when Breach had to stop to catch his breath at about the halfway point I knew it was too far, so it was shortened. PAX were able to determine their own tire/block combination to pull as it was easily adjustable, so that part went well. However, some design flaws were quickly identified, as the top tire hopped off it’s pegs from time to time and the noise of MDF and block bouncing about made quite a clatter. Not bad for an initial run, though, and everyone seemed to achieve some level of pain-through-exertion from it. It should be mentioned that FRAM was the only one to go full beast mode and pull both tires and both blocks!
Mary: Jim Braddocks, probably some others but not much
Announcements: Maybe.
T-Claps (Recognition): No idea
Prayer: YCH took us out. Amen.
Q by Committee at Purple Cobra
/in AO Post, Purple Cobra /QIC: AbePAX: 2 dollars, Abe, Bobby Boucher, McNugget, Nemo, Wild Turkey, Woody
FNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.
YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.
Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.
Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.
With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.
GP Mumblechatter – Lots of talk about crabs
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Gump, HazMat, Quiver, Shredder
FNGs: None
5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout. YHC brought the music box and discs. Lots of mumblechatter around crabs.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH. So much mumblechatter we lost count numerous times.
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, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.
3 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc
Hole 1 Exercises: 20 Merkins; 10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats
Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries
Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps
Prayer Requests: Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.
Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.
Two for Kettle Bells (2/25/22)
/in Crazy Time /QIC: Pumpkin SpicePAX: Pumpkin Spice, Rocky Road
sorry for delay in posting. This is from last week.
FNGs: None
Warm Up: Quick Lap, Side Straddle Hop, Good Morning, Spinal Rotation, Arm Circles
The Workout: Circuit One: 3 Rounds. 10xKB CURLS, 10xTRICEPS, 10xHALOS, 10xFIGURE EIGHTS, 10xSHOULDER PRESS (each side), 10xSWING HIGH PULL R/L (each side); Circuit Two: In between each set run to curb, 10 merkins, run back. 2 Rounds; 10xWONDER BRA, 10xGOBLET SQUAT, 10xRENEGADE ROW (each side), 10xKB SWING, 10xSNATCH ALTERNATE
Mary: Some abs & stretches
Announcements: None
T-Claps (Recognition): Rocky Road new to F3. This was his third straight day posting.
Prayer: Pumpkin Spice praying about possible role or job change.
Deere don’t do monkey humpers…. Period.
/in Thunder /QIC: John DeerePAX: Dauber, Dusty, Forceps, Foul Ball, Gump, John Deere, Kubota
FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Straps…. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ‘20lb ball, 50lb sand bag’ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)
6 rotations
Mary: 20 Diamonds, plank, left arm up, right arm up….
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vid… troubles in East Europe / Russia. Unspoken.
42 in 42
/in Mutiny /QIC: 16-bitPAX: 16-bit, 2dollars, abacus, FedEx, LED
Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold. First, finding 42 different exercises was daunting. I consulted the ol’ exicon for some help filling the list. I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time. We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out. I was happy with that.
FNGs:
None today
Warm Up:
SSH x42 IC
Windmills x10 IC
Daisy Pickers x10 IC
Moroccan Nightclubs x10 IC
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
With 7 exercises taken care of during the warmup we only have 35 more to go. We did everything below in the order shown. All were a 10 count, either in cadence or on a down/up, unless otherwise noted.
Shoulder Taps
Apolo Ohno
Mountain Climbers
Bobby Hurley
Burpees
Curb steps
Carolina Dry docks
Plank switch
Jump lunge
Crab cakes
Crab humpers
Crab jacks
Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back
Star jumps
Diamond Merkins
Doggie Paddle
Zebra Kicks
Failure to launch – Each PAX took a turn counting down from 10
Plank punch
Monkey Humpers
Goofball x16 in ascending cadence
Gorilla Humpers
Groiners
Nipplers
No Surrender
Merkins
Turkish Getup
People’s chair – two sets
BTTW – two sets
Mary:
Circled up in the tennis courts for:
Guantanamo Bay
Dr. W – 5×8 count cadence
Box cutters x10 IC
American Hammers x10 IC
Freddie Mercury x10 IC
LBC x10 IC
Announcements:
Road cleanup from yesterday will be rescheduled soon, keep an eye out
T-Claps (Recognition):
Everyone who ran Willimington this past weekend. Great work men!
Prayer:
The Ukrainian people
The world’s population
16-bit’s coworker Alan recovering from multiple surgeries
Thank you men for helping me kick off another year. I appreciate you all.
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