Jello Legs

/in /QIC:
PAX: , , , ,

A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.

Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps

The Workout:

Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.

PAX partnered up with 1 Pax going solo

100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.

200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest.  Switch back and forth until reach 200.

300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock.  Switch back and forth until reach 300.

FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.

Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.

Mary:

Completed the following exercises – 15 count IC

Dolly, LSF, and Rosalita Wip

Closed with 1 Corinthians 10:13.  Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.

Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown.  Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.

Pole 2 Pole – KG Version

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

Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”

Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)

Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play

Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca

Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.

Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.

Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15

Verse : Ephesians‬ ‭4:31-32‬ ‭NKJV‬‬
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
‭‭
Announcements– see slack and FB

Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women

After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.

BS Out!

Square Up

/in /QIC:
PAX: , , ,

Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.

Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches

The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.

You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)

Rinse and repeat but advance with lunge walk

Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each

Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC

Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.

Announcements:
See FB and Slack

Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.

Norm took us out. It was cold but not too bad. Thanks for posting gents!

BS Out!

There will be Burpees

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

Warm Up:

SSH 20 IC, imperial walkers 20 IC, Sir Fazio Arm Circle 15 IC forward and reverse. 

The Workout:

Weather 50 raining decided to use shelter.

Work: 20 Step ups each leg, 20 Dips, 20 Erkins

Partner up for this workload. 300 LBC, 200 Squats, 100 Merkins  and yes 100 Burpees. When finished help the sixth. After completion we celebrated by bear crawling all the way around the shelter.

Mary:

Did more dips on my count see how low you can go, low slow flutter, Elkins IC called by Messi.

Announcements: All things South Wake F3 lots of options for the new year.  Lots of challenges and accountability sheets.
Prayer

Modify’s mother, Martinis friend had Stroke, Kim Draper of K & B father passed away, Teacher with cancer.

Twinkle and Shimmy

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

18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

F3 Breakdancing Bust

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

13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.

Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders

Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC

Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)

Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10

Mosey back to flag for Mary

Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO

Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
‭‭I Thessalonians‬ ‭5:16-18‬ ‭
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.

Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble

Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken

13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat

No Curb Sharing

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

Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.

Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC

Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees

Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC

Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat

Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time

Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC

Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.

Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.

As always it’s great to lead such a fine group of HIM. Seize the day!

BS out!

Thanksgiving Convergence

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

Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Can’t Do-Si-Do with a Midget

/in /QIC:
PAX: ,

YHC made the trek down to Kenny’s Grave for a promised Midget 4 Life beat down knowing he would have to leave early for a social obligation. The conditions were awful (cold and rainy) and promised to drive a small turnout, but YHC didn’t know just how small.

Sitting in the parking lot with 2 minutes to go there were only two cars – YHC’s and 16 bit. 1 minute to go both got out and consulted and at go time the decision was easy – we began running the parking lot to warm up.

Warm Up:

2 Parking lot laps
The Workout:

We went under the shelter for some do-si-do, alternating calling exercises. It went something like this:

SSH

Good Mornings

Michael Phelps

Dips

Dirkins

Alternating lunges

Alternating step ups

Mountain climbers

Roman situps

pickle pounders

WWII

homer to marge

planks

balls to the wall

irkins

squat holds

Mary:

In the workout
Announcements:

Holly Springs Half
Prayer:

Noah’s Ark, Crab Legs

The New Hill

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

Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!