PAX of 2 for a Q on short notice. I saw that no one had signed up as of the day before, and so I took the opportunity to explore an idea I had. A twist on an old classic, the Deck of Death.
FNGs: None
Warm Up: Quick run down to the wall at end of parking lot and back; Good Mornings x10; SSH x10; Sir Fazio Arm Circles forward and back x10; Seal Claps x10; Imperial Walkers x10; Hillbillies x10
The Workout:
YHC presented a normal-enough looking deck of cards for what appeared to be the basic Deck of Death. I announced the following 4 exercises:
♣ Clubs – Dips in cadence
♥ Hearts – Monkey Humpers in cadence
♦ Diamonds – World War IIs
♠ Spades – Side Straddle Hops in cadence
PAX took turns drawing a card and then counting that exercise. Baaasic
Gamecock got us rolling and drew a face card from the US Flag deck. [I made sure to stack a few normal playing cards at the top of the deck so as to avoid suspicion.]
I drew a face card. Gamecock drew a face card. I drew a face card. Gamecock drew a face card.
[Ok, weird, but not fishy.]
At some point, Gamecock comments that this is starting to feel like a Pinochle deck. He explains what that is, and I laugh.
The first non-playing card to be drawn is a Munchkin Pathfinder card [full disclosure: I’ve never played Munchkin Pathfinder. Received it as a gift 4-5 years ago and haven’t so much as opened the box until I started prepping for this workout and needed cards that were the same size as my playing cards]. We run down to the wall and back
And now Gamecock is suspicious.
The game continues, as we uncover all the face cards and 10s, as well as cards from Monopoly Deal, Monopoly Deal Millionaire, and Phase 10.
These non-playing cards yielded the following exercises:
Monopoly Deal – Durkins on the curb x10
Monopoly Deal Millionaire – Urkins on the curb x10
Phase 10 (all Wild cards) – Drawer’s choice x10
Total workout: 340 reps + 6 runs to the wall and back
Exercises included:
- Dips in cadence (x2) x10
- Hearts – Monkey Humpers (x2) x10
- Diamonds – World War IIs x10
- Spade – Side Straddle Hops (x2) x10
- Munchkin Pathfinder – run to the wall and back
- Monopoly Deal – Durkins x10
- Monopoly Deal Millionaires – Urkins x10
- Phase 10 Wild cards – Dealer’s choice x10
Mary: 52 LBCs (because cards)
Announcements: Nothing new
T-Claps (Recognition): Thanks for coming out, @Gamecock.
25 PAX at KUNG POW
/in KungPOW /QIC: SprinklerPAX: Banana Seat, Blue Hen, Bobby Boucher, Bobby Dall, Bondo, Breach, Brony, Deadbolt, Double D, Dumbo, Flanigan, Fram, Hasselhoff, Hump Day, Katniss, Lipton, M4L, MadDog 2020, Mookie, Pablo, Peak Week, POTS, Roger Roger, Sprinkler, Wild Turkey
YHC decided to pull a MM2 workout. This is a MANHOLE MOOKIE Squared!! Worst ASS whipping I have ever had at an F# workout!!!! If you wonder what this is you should come post the next time Mookie has the Q. After all #itsthebestparkinglota0. Just ask M4life!! My plans changed after a text message early that morning due to the amount of PAX posting. 25 PAX showed up despite the fartsack comments were strong.
FNG: David Welcome TomTom Another M4life University Recruit
Warm-Up: Side Straddle Hops, Good Mornings, Hillbillies, Imperial Walkers and Cotton Pickers.
Workout: YHC had placed numerous papers all over the PVA at the Church. We split up into 2 groups. We had 3 Rounds of 6 stops. After completing Round 1 the PAX had to run backwards until all 6 stations were completed. The second round was karaoke and the third was moseying except between station 1 and 2. Bearcrawls, lunges or crawl bears. They could not be duplicated.
Station
Round 1
20-Seal Claps
Round 2
20-Overhead Claps
Round 3
20-Fazio Arm Circles
Station
Round 1
20-Box Cutters
Round 2
20-Hello Dolly
Round 3
20-Dying Cockroach Station
Station
Round 1
20-Merkins
Round 2
20-Big Boy Sit Ups
Round 3
20-Side Straddle Hops Station
Station
Round 1
20-second plank chill cut
Round 2
20-Low-Slow-Flutter
Round 3
20-Crab Jacks
Station
Round 1
20-Prisioner Squats
Round 2
10 Burpees
Round 3
20-Carolina Dry Docks
Station
Round 1
20-Monkey Humpers
Round 2
20-Shoulder Taps
Round 3
20-Crab Humpers
All were done IC except Merkins and Burpees
Announcements: See Slack and FB
Prayers: Bronys answered prayers for a struggling child that has now turned 1, Pots cousin tumor. Prayers for all COVID families and the struggles it has caused.
Honor to lead!!
New Faces, New Places (for me anyhow)
/in U Turn /QIC: VasolinePAX: Cupid, Dumbo, Emeril, Full House, Maybelline, McNugget, TomTom, Vasoline
FNGs: none (but TomTom JUST recently joined courtesy of M4Life and that was a new face for me)
Warm Up: quick mosey to adjacent parking lot, 10x windmills, 10x daisy pickers, 10x imperial walkers
The Workout: 6mi run, which included running through the creepy tunnel that runs under Hwy 55 (I’ve always wanted to run through this so that was a new place for me)
Mary: no time, workout ran over as it was
Announcements: Food Drive collection by Abe for Holly Springs Food Cupboard
T-Claps (Recognition): TomTom for showing up blind to the AO. He only knew of the time and the meeting place and not much else but he ended up grinding out 6mi with the rest of the PAX
Prayer: safety of everyone running/participating in Run the Quay, safe trip for Maybelline and his daughter as they travel to OBX post-UTurn workout, my co-workers father who was struck by a vehicle last week and is now in a coma
Take it Easy!!! The Rock Will Withdraw Consent.
/in Ground Pounder /QIC: Fanny PackPAX: DOA, Fanny Pack, Farva, Gump
I haven’t been to Ground Pounder in quite awhile with all the BRR training, so YHC decided to jump in there and get some! 4 PAX learned that the rocks will give consent for rock spanks, but only for so long! It just gets too freaky and painful!
FNG’s: none
Warm Up: SSH, Daisy Pickers, Sir Fazio’s, Imperial Walkers, Hillbillies, Squats x15, Shoulder Taps x15 IC.
The Workout: Over to the rocks, selecting a rock that was challenging but could be travelled with. We Cusacked the rocks over to the disc golf stairs and did a reverse pyramid of exercises starting with 13. The exercises at the bottom of the hill/stairs was Merkins, at the top was Ground Pounders. We began with 13 merkins at the bottom, 12 Ground Pounder’s at the top…and so on. Farva had mentioned we hadn’t been to this hill in awhile, so YHC was glad we took the trip!
Next up, we Cusacked the rocks over to the bleachers by the ball fields and spoke of various birth control methods…wait…what?
At the bleachers, we repeated the same 13 ct. descending pyramid with 13 Rut-Rows to begin, with Bleacher Merkins as well.
Staying in that area, we finished 13 Dips, and 30 ct. Rock Spanks IC. We also completed 15 Dirkins and 30 rock Shoulder Press.
We did Curls for the Girls all the way back to the rock deposit point. Finished with a long-version People’s Chair/stretch on the wall time.
Mary: 15 Counts of the following: Heel Taps, LBC, Dying Cockroach, Homer to Marge, American Hammers. Dialed it down with a 10 count Good Mornings.
Announcements: Brute CSAUP Sat. Oct. 16th, Hilltop Needmore. Gump continues to try to navigate the team for vocational scholarship.
T-Claps (Recognition): DOA…often riding over to GP to get the extra work in!
Prayer: Unspoken. YHC took us out!
Hope Ya’ll Enjoyed That!
/in Sheepdog /QIC: Fanny PackPAX: 16-bit, Cyclops, Fanny Pack, Farva, Fireball, Shredder
YHC decided to take the Sheepdog crowd on a metaphoric journey through the mountains and mimic the experiences I had last weekend at BRR!
FNG’s: no
Warm Up: Imperial Walkers x12 IC, Hillbillies x13 IC, Frankensteins x12 IC, Seal Claps x13 IC.
The Workout: Every race starts fast…jitters are there, blood is pumping. Fast Feet with Up/Downs called by YHC for about 3 mins. to get the pulse going.
We moseyed over to the awning/wall area for a 5 ct. per PAX People’s Chair. This was followed by Step-Ups x 30, Squats x35, and Single Leg Bulgarian Squats x15 each leg.
We did a scout run to the back track/playground area.
On a tough run, sometimes you have to get your mind ready to just “settle in” to the suck. Each PAX took a turn in pairs running around the track while all others did Burpees OYO. Once all PAX had gone, we did a rinse and repeat but with LSF’s instead. You against you type of thing…
We then completed an Indian run up to the front to mimic the fast quick leg.
Finally, we finished with a game of perseverance as we embraced the Mountain Goat. The PAX did a long bear crawl, stopping along the way for a reverse countdown of Mountain Climbers/Diamond Merkins, beginning at 7 reps. This lasted about 8 minutes. We did take a time or two recovery, because that is how to run smart on the Mountain Goat!
Mary: 25 Counts of the following: WW2’s, Homer to Marge, LBC’s, and Freddie Mercury. Finished with planks and pigeon.
Announcements: Strongman CSAUP on 10/16…sign up on Slack. Sleep in Heavenly Peace may need a bed build again.
T-Claps (Recognition):
Prayer: Fireball and his knee and friend (Jared) with COVID. Loss of Cyclops employee. Wrangler lost his brother. Peace and hope in those places. YHC took us out. Honor to lead and tell a few tales!
Wally World is closed… Let’s bring the Woody to Cletus!
/in AO Post, Cletus /QIC: UTIPAX: Abe, Florence Flojo, Hardy, Kosher, Poop Eater, Swisher Sweets, UTI, Woody
EC: Kosher and YHC – we got lined up with some of the PAX from Ivan. Good work by Kosher applying the headlock to get me out for EC.
Through all of my tagging and marketing the night before I snagged very few of my intended targets. Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns. Apparently, 1 PAX was brought in by my powers of persuasion… WOODY!!! Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.
YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus. LET’S GO!!! Abe’s pre-blast before I secured the Q-spot promised no leg work. I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest. On arrival from Flojo and Hardy, they seemed keen on having me keep that promise. Good thing, the plan was already settles… Hope they like burpees!!!
FNGs: Nope
Warm Up: Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies
Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.
The Workout:
11s
Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!
Announcements:
Prayer: Silent – Swisher Sweets took us out
Honoring all responders in the 9/11 attacks!
/in Disney /QIC: SprinklerPAX: Dahmer, Dawgpound, Deadbolt, Dumbo, Fanny Pack, Florence Flojo, Fram, M4L, MadDog 2020, Mookie, Poop Eater, Sprinkler, TomTom, UTI, Warbucks, Woody
16 PAX got out this am and Honored those of 9/11 at Disney. We reflected on 9/11 and the rich history and heritage of FDNY. Truly sad that so many lost their lives that day. We honored them with our workout.
FNG: Welcome (David) TomTom
Warn Up: Had several pieces of fire hose that the PAX picked up. Moseyed to the end of PVA. SSH IC to 20. Good morning and cotton pickers all while I was giving facts of 9/11.
Workout: Moseyed over to PVA near football field. More 9/11 facts while we did squats, Frankenstein’s and we paired up for a patty cake merkins around PVA.
Next up we headed over to the side of the school. Here we learned that FDNY Ladder-3 lost the most firefighters assigned to this Fire Station. 27 was the number for wall sits and BTW. Moseyed over to the steps in the parking lot where I nominated Fanny Pack to pick 5 people. Once this was done we went up the stairs and moseyed over to the tennis courts. Here I had hidden 5 Scott Air Packs with the bottles. Those lucky 5 were the winners of wearing these packs the rest of the workout. This was to make everyone aware of what it takes to wear this for long periods of time…and we did not even have on any gear. Once everyone donned their air packs we moseyed down the stairs over to the High School Parking Lot. I had 6 sections of hoses. We broke off in 2 groups at opposite ends of the PVA. Exercises were done while the group pulled the hose to the end of the lot…there we switched up. Keep in mind that we were still caring the hose on our shoulders. We did 2 rounds of this and pulled all 6 sections 50’ long over to the Abyss. Here YHC had lights set up on the steps where we traveled them top to bottom and did exercises at the top.
Mary: We did several exercises all while learning facts of 9/11.
My message was it never gets old helping others. The feeling and reward are great. Those first responders responded selfishly to help others not knowing so many would lose their lives on 9/11.
In this job you have a sense of fulfillment & purpose. You have a higher purpose and you have stuck up for the people around you. You have served the richest and poorest. Seen people at their worst. Firefighting is really one of those egalitarian careers that looks out for all.
Bottom line I get paid to ride a Big Red Firetruck!!
Announcements: See Slack or FB
Prayers: Pots has a cousin needing prayers.
Thanks for allowing me to lead this morning.
4,s, 8’s, & 16’s
/in AO Post, Speed Racer /QIC: SkidmarkPAX: Cancun, Cupid, Pikachu, Skidmark
FNGs: None
Warm Up: SSH, IW, Hillbillies
The Workout:
On the track. 4 man Indian Run
8 reps of the following: Merkins, WWII, Squats, Turkish Getups, Plank Jacks, Star Jumps, SSH, burpees
Run 1 lap do merkins, Run 2nd lap do merkins, WWII… Stack all the way up and then come back down. Each lap run a different lane. Begin with lane 1 and move to lane 8.
Mary: Stretching
Announcements: Skidmark running NYC marathon for charity. More info coming soon. CSAUPS coming up
T-Claps (Recognition):
Prayer: Injuries, Cancun traveling, first responders
TRX – Can’t Get My Feet In
/in Red October /QIC: GumpPAX: Banana Seat, Gump, Smalls
3 PAX doing some high intensity TRX with input for all. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.
Game Night, er, Morning at the Nest 8/31/2021
/in The Nest /QIC: Kitty LitterPAX: Gamecock
PAX of 2 for a Q on short notice. I saw that no one had signed up as of the day before, and so I took the opportunity to explore an idea I had. A twist on an old classic, the Deck of Death.
FNGs: None
Warm Up: Quick run down to the wall at end of parking lot and back; Good Mornings x10; SSH x10; Sir Fazio Arm Circles forward and back x10; Seal Claps x10; Imperial Walkers x10; Hillbillies x10
The Workout:
YHC presented a normal-enough looking deck of cards for what appeared to be the basic Deck of Death. I announced the following 4 exercises:
♣ Clubs – Dips in cadence
♥ Hearts – Monkey Humpers in cadence
♦ Diamonds – World War IIs
♠ Spades – Side Straddle Hops in cadence
PAX took turns drawing a card and then counting that exercise. Baaasic
Gamecock got us rolling and drew a face card from the US Flag deck. [I made sure to stack a few normal playing cards at the top of the deck so as to avoid suspicion.]
I drew a face card. Gamecock drew a face card. I drew a face card. Gamecock drew a face card.
[Ok, weird, but not fishy.]
At some point, Gamecock comments that this is starting to feel like a Pinochle deck. He explains what that is, and I laugh.
The first non-playing card to be drawn is a Munchkin Pathfinder card [full disclosure: I’ve never played Munchkin Pathfinder. Received it as a gift 4-5 years ago and haven’t so much as opened the box until I started prepping for this workout and needed cards that were the same size as my playing cards]. We run down to the wall and back
And now Gamecock is suspicious.
The game continues, as we uncover all the face cards and 10s, as well as cards from Monopoly Deal, Monopoly Deal Millionaire, and Phase 10.
These non-playing cards yielded the following exercises:
Monopoly Deal – Durkins on the curb x10
Monopoly Deal Millionaire – Urkins on the curb x10
Phase 10 (all Wild cards) – Drawer’s choice x10
Total workout: 340 reps + 6 runs to the wall and back
Exercises included:
Mary: 52 LBCs (because cards)
Announcements: Nothing new
T-Claps (Recognition): Thanks for coming out, @Gamecock.
9/11 tribute at Sheepdog
/in Sheepdog /QIC: ShredderPAX: Farva, Kitty Litter, Shredder
3 Pax suffered through a grueling tribute to 9/11. May we never forget! 🇺🇸
Co-Q with Farva and Shredder.
Warm Up: we jumped right in with 911 exercises!
The Workout:
110 Mt. Climbers, in cadence, to represent the 110 stories climbed by our brave firefighters.
50 high knees, in cadence, to come back down.
Mary:
Some well earned Good Mornings!
Announcements: TMF 9/11 run tomorrow. BRR folks, upcoming CSAPs.
T-Claps (Recognition): our nations heros. 🇺🇸
Prayer: Farva’s situation with M’s fired worker. Our nation and our leaders.
EC: Shredder