Nutcracker 7/2

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Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks.  Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6.  2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

The Evolution of Soccer

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When: 06/19/2018
QIC: Blue Hen
The PAX: Blue Hen, 187, Emeril, Yogurt,The Natural, Forceps, Pablo, Pikachu, Breach, DogPound, Da Business

The Q got a late night text from Flanigan asking to sub in for the Q. While watching highlights from the World Cup it only seemed appropriate to draw up a soccer themed workout. Went to the 2.0’s soccer bag and pulled out a ball and retrieved some cones and the workout was ready.

Warm UP
Quick run from the front of the school and around to the soccer field, but kickers and high knees along the way. The Q had set up 15 cones in a line and took the Pax through some rounds of shuffles, cone jumps, and backwards shuffle. X 20 Windmills, X 20 Good Mornings, X 20 SSH.

The Thang
The PAX divided into two teams with one team having an extra player. We moved the goals about 50 yards apart and set up cones around the perimeter. Shirts vs. skins in a round of crab soccer. If the ball went out of bounds everyone had to do 5 burpees. If a team scored a goal the other team had to do 10 merkins. Dogpound and Breech sacrificed their bodies while Emeril made several strong saves in goal. F3 SouthWake has some strong CrabWalk Soccer players. An Indian run lap was the intermission around the track. During the second half burpees were substituted for merkins and you could either crab walk or bear crawl to the ball. As the PAX approached 200 merkins (50 burpees) the Q called everyone on their feet for about 5 minutes of somewhat normal soccer. Not sure who won, but we all finished stronger with at least 200 merkins and covered in dirt and sweat.
The goals were put back to where we found them and the PAX followed the Q down towards the playground running up and down the hill. As the PAX approached the playground everyone held a low squat hold on the fence by the playground. On the call everyone backwards run down the hill and back up to hold the squat hold on the fence. Rinse and repeat 5 times. Quick mosey over to the front of the school for Mary.

Mary
Circle up and the Q called out and ab exercise for the PAX to complete while shuffling around each person in the circle. The next person called out an ab exercise until all eleven went.

Announcements
Convergence 4th of July at Disney 6:30 am.

Prayer Requests
Carpex brother Snots with heart issues, CrabLegs, and the Robinson family that lives in 12 oaks rebuilding after a house fire this weekend.

Nutcracker

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Pax of 22 for NutCracker

Warmup

Jog around the parking lot and circle up for 22 rep of exercises (Imperial Walkers, Merkins, LBC’s)

Medicine ball Indian run to the industrial park, Man in front throws the med ball over his head to the pax member behind him. If the Medball hits the deck entire pax does 1o merkins.

At the industrial area, partner up size did not matter, Partner 1 would peter parker merkins up in the incline to the power transformer. Partner 2 would sprint to the transformer and back. repeat until the partners reach the transformer.

At the top of the incline, pax would perform a round of ab exercises in 22 rep count (WWII’s, Low Slo Fludder, Pickle Pounders) On the move over to the railings. Bear crawl plank hold down the railings to the end.

On the move back to the school, Trunk twist with Medball to the pax member behind you. The last man in line sprits to the front on of the line and we repeat. If the Medball hits the deck, pax performed 10 merkins.

Circle back up at front of the school for one last round of 22 merkins.

Ended in prayer, to go out and be a positive influence in whatever way the means.

Birthday Surprise at the nut

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21 pax gathered to help YHC celebrate his 28th birthday – a good handful ran a funky EC route that Slide Rule came up with. 5:30 arrived and we were off with no FNG’s.

Group mosey to the basketball goal/playground circle, with kareokee and backwards runs along the way.

Warmup:
SSH x28 IC
Fazio arm circles x14 IC forward and backward
Standard Merkin x28

The first thing:
Pax got with an accountability partner for laps around the track, being told to push it all out there as there would be breaks between. Lap 1 was 7 burpees at each corner (total of 28) with LBCs x30 (YHC lost count) followed by pickle pounders x28 IC. Lap 2 was 7 turkish getups at each corner followed by Freddy Mercury’s x28 IC.

The second thing:
The pax then got to learn about Pikachu’s birthday surprise – another Q! 187 took over and moseyed us over to the bricks. All pax got two bricks – exercise 1 was a brutal wheelbarrel with brick in each hand march (hands coming out straight every “step”) with squats when breaks were needed. Pax went the length of the parking lot and then swapped. Exercise 2 was a reverse crab walk with bricks in hand the length of the parking lot. Bricks were returned and then it was time for….

The third thing:
The third Q was Skidmark. We went over to the playground for some 7s – pull ups and jump squats, alternating and adding up to 7. Skidmark then broke out his math skills and informed us that that was 21 of each, so we did 7 more of each to hit lucky number 28. We moseyed to the front of the school for a merkin clock where Skidmark impressed all by a)not stopping and b) calling for recovery on the one armed plank.

YHC lead some mary and took us out.

Words can’t express how much each of you and F3 mean to me – I’m a better man because of all of this and I’m grateful to have all of these HIMs in my life.

~ Pikachu

PS – Only two more years of hate 😉