EC: Fanny Pack, YHC
Warm Up:
- Trace the lines on the tennis courts, forward, sideways both ways
- Step ups on the curb (Fancy Feat) around the lower parking lot both sides for symmetry
- Step ups over the picnic tables in the shelter
- Step ups on the ledge of amphitheater up and back for symmetry
- Mosey to top of second parking lot: Bat wings 20x per exercise (arm circles, seal claps, overhead claps) (2 rounds no recovery, followed by 5 count off by each pax) Toast!
The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).
Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).
Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.
The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.
Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.
Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.
Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.
A little drizzle this am but still sticky!
/in Disney /QIC: SprinklerPAX: 187, Bobby Dall, Bondo, Dahmer, Deadbolt, Fanny Pack, Fram, Kosher, LED, M4L, Mookie, POTS, Sprinkler, Thingamabob, tube top, UTI, vanilla, Woody
Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.
FNG: Nope
Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Side straddle hops, merkins, Burpees to 10 all IC.
The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBC’s at the top while the other group ran the steps. Moseyed back for Mary.
Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAM’s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)
T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAX’s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)
Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.
Prayers: Lipstick’s M, Hastelhoff Prayers as well. YHC took us out!
It was an Honor to lead fellas!
Still Jumping Fences
/in AO Post, Speed Racer /QIC: SkidmarkPAX: Fumunga, Maybelline, McNugget, Skidmark
Tiger Blood took a step back to track work with 800m repeats. About 3 months from today for the BRR kickoff so it is highly encouraged you come out and work on the conditioning needed to go up and over mountains.
FNGs: None
Warm Up: 800m mosey. Leg swings side to side and front to back, squats, Tiger claws
The Workout: 7 – 800m intervals using a pace pyramid, 400m recovery. Marathon, 1/2 marathon, 10k, 5, 10k, 1/2 marathon, marathon paces
Mary: Some easy stretching
Announcements: See slack. Nothing new.
T-Claps (Recognition): Sauna type conditions made it more difficult than running this in March.
Prayer: Unspoken and Fumunga took us out.
Hoops down South
/in Kennys Grave /QIC: FinklePAX: Cyclops, Finkle, Gamecock, Norm
FNGs: None
EC: Finkle and Gamecock
Pax: @Norm, @Beerpressure, @Cyclops, @Gamecock, @Finkle,
Warm Up: Nice mosey around the parking lot and then some stretches and warm up exercises.
The Workout: First event we went to the rock pile to pick out a friend. Each Pax got the opportunity to run around the gym block as a timer while everyone else did a rock exercise: curls for the girls, overhead press, rut rows, tricep-extensions, rock chest presses on six. To spice it up we switched rocks each time.
Second event: We took a short mosey over to the basketball court to play a basketball game of knockout. Those who were in line had to do a prolonged stint of exercises ranging from lbc’s to dips, to merkins.
Mary: In cadence: outlaws, American Hammers, reverse lbc’s, boat canoes, and outlaws.
Announcements: Bed build with SIHP at Kohl’s Saturday morning.
T-Claps (Recognition):
Prayer:
AGS 5/23/21 Get Your Sunday On-Better Late Than Never
/in Any Given Sunday, AO Post /QIC: YogurtPAX: Bobby Boucher, Coal Ash, Cupid, Dauber, Forceps, Maybelline, Warbucks
Pre-blast featured Florida Georgia Line’s song, Get Your Sunday On. Had this song in my head all day Saturday and Sunday.
“Work a little less, play a little more…”
Picked up the Q as part of the May Challenge
Warm Up: Good mornings, Frankensteins
The Workout: New route for AGS. See map.
Mary: No Mary, just COT
Announcements: Register for F3 picnic, finish out the May Challenge strong
T-Claps (Recognition): Forceps was planning on doing only three, but had to “suck it up, buttercup” and hammer out 5+ with the group.
Prayer: Unspoken
TBD Return to the Hill
/in AO Post, To Be Determined /QIC: YogurtPAX: Bondo, Cancun, Fanny Pack, HazMat, Java
EC: Fanny Pack, YHC
Warm Up:
The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).
Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).
Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.
The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.
Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.
Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.
Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.
The Ultimate Dodge Job
/in AO Post, Thunder /QIC: LipSyncPAX: Cancun, Cupid, Forceps, Gump, John Deere, Kubota, Lipsync, Pikachu, SwisherSweet
FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist. A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere). Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital
Getting Back into the Woods
/in AO Post, Viscous Cycle /QIC: LipSyncPAX: Forceps, Kubota, Lipsync, Rams
FNGs: None
Warm Up: None
The Workout: A nice 10 mile ride through the woods including some of Kubota’s favorites…. The Steeplechase and the Tower Downhill
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father, Walter, that is going into Hospice Care
Got some!!
/in The Nest /QIC: LEDPAX: Deuce, Finkle, Florence Flojo, Fonzie, Gamecock, Kitty Litter, LED, Lipsync, Norm, Poop Eater, Scrapple, SwisherSweet
FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5. Not Surprised, these HIMs were ready to go. Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top. Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round reverse exercises dips, Derkins , and Erkins. Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries
Hot Humid Morning at the Yard!
/in Prison Yard /QIC: SprinklerPAX: Breach, DoubleD, Fram, gash, inspector gadget, POTS, Sprinkler, Woody
It was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.
FNG: Nope
Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.
Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.
Rotated through 4 times.
Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC
T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.
Announcements: Bed build this Saturday, Holly Springs 5k
Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.
Honor to lead you Gents!
Ultimate Mutiny Pre-Summer Edition
/in Mutiny /QIC: GumpPAX: 16-bit, Banana Seat, Bobby Dall, Cupid, Dauber, Florence, Fram, Gump, Hardy, Katniss, Kubota, Maybelline, Norm, Redenbacher, Sprinkler, UTI, Warbucks, Yogurt
19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!
Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.