Cool trip to RoviSys

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Was able to convince a few of the 12 Oaks pax into some EC to get us warmed up.  Blue Hen showed up in a trash bag with socks for gloves.  Neither Moby nor myself thought much about it, we got in two miles on way to Da Nut.

Pax: Blue Hen, Moby, The Dawgpound, Buford, Cowboy, Redenbacker, Da Business, 3rd Cousin, Pablo, Dumbo, Java & YHC

FNGs: Too cold

EC: Blue Hen, Moby, Cowboy, The Dawgpound, Buford, Redenbacker and YHC, ( over 50%!!)
Warm Up: Began the mosey towards Green Oaks Parkway.  On route, stopped for SSH IC x 20, Sir Fazio arm cirles 10F 10R, Good Mornings IC x 10
The Workout:Got to the ramp for a few rounds

1) bear crawl to top, ran across lot, plank hold for the 6, 5 merkins with R foot up, 5 with Left foot, ran to base of ramp

2) crawl bear up ramp, ran across the lot, plank hold for the 6, diamond merkins x 20, ran to base of ramp

3) crab walk up long straight away, ran across the lot, plank hold for 6, 5 merkins right hand forward, 5 left hand forward, ran to base of ramp

4)russian typewriter.  On the bars, went IC x 3 to left, one merkin repeat x5, then to the left x5, switch sides and repeat.  Some mumble chatter that the Russian’s didn’t type this way Met at the top of the ramp for freedom hammers IC x10, dying cockroach x 10, rinse and repeat.

5) pax went down the ramp anyway they wished from the previous exercises, (ie bear crawl, type writer, etc).

At the bottom, we headed back stopping for urkins x 20.  I had to head home to relieve my M, Blue hen took over.  Lead the pax to patty cake merkins x 15, dookies, ( squat hold with arms out as if reading the paper, once a car came, jailbreak to light pole) Shoulder taps x 15, nipplers x 15

Mary:bear-kins x 15

6″ leg hold seal claps x 15

American freedom hammers x 15

6″ leg hold around circle x 5count
Announcements:Long ass ATT run 2/22, 2nd F to follow, Shield lock going strong
T-Claps (Recognition):Blue hen for finishing for me since I had to bail.  Appreciate the last minute take over
Prayer:Someone did in my absence

Always great to lead.  Thanks boyz for supporting on this colder morning!

You Skipped Eight!

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Five PAX accepted the challenge to get stronger and better on this rainy day that was not so rainy. After listening to the rain all night, I was pleased that anybody was posting, especially after the late-night BCS championship game. Five PAX posted and guess what? No rain.

Warm-up: Short run to BB courts. SSH 30x, GMs 15x, Imperial walkers 10x, Hillbillies 10x.

Thrust squats using proper form: 1 squat, 2 thrust legs back to plank, 3 thrust legs up to squat, 4 straighten legs—that’s one. We did 10 OYO, followed by 10 Burpees OYO using newly learned form.

Challenge 1: Bat wings. OH claps 20x, Seal claps 20x, Fozio forward 20x, Fozio back 20x. Hold arms out in between, recovery at end.

Rocks Off! Multiple squats and arm exercises using rock of choice. Mosey to rock pile, choose carefully! Nemo went big! 20x tricep extensions, goblet squats, curls, tap the rock squats, bus drivers, prisoner squats, wonder bras, more squats. Return rocks.

Challenge 2: Around the Clock Merkins. Mosey back to BB court. Starting position, move, exercise! Starting at 12 o’clock, we counted down and shifted one number at a time. While planning this, I determined that once you’re done with NINE, you are more than halfway. Thus, after completing NINE, I announced that we were more than halfway. Well, I guess that threw me off because I went straight from NINE to SEVEN. Da Business didn’t mention it until after COT!

Time to Step Up! Two rounds of step ups and dips. Mosey to ledge at front of building.

Mary: Hello Dolly 10x. Dauber insisted on Mary by himself on the “dry” ground by the school’s front doors. We determined that the security video would feature him and would be shown in the teachers’ breakroom throughout the day. He changed his location after I called out Pickle Pounders 20x. Box cutters 15x. Six-inch hold 30 seconds. Have a nice day!

Challenge 3: How’s your work/F3/family life balance? Are you spending 10 hours a day at work? At least an hour at day with F3 bros? How ‘bout intentional time with your family? Especially the M. Time for a reality check?

Prayer requests: Safe travels for Sprinkler, who is traveling to Charlotte area for a few days for training. Other prayers unspoken.

Announcements: Mooooovie night (1917) at HS theatre tonight.

Dora, Rocks and Nutcracker

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FNGs:  None

Warm Up:  Drove into the Nut parking lot and saw 7 men ready to go.  Doc and Yogurt pulled in right before go time.  Planted shovel flag.  Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q.  Clock struck 530 on a cold (mid 30’s) early morning.  Set out for a nice run around the school.  Flanigan shared he and Nemo had got some early miles in.  I reminisced about previous beat downs here with Moby.  Circled school and headed to parking lot next to fence/rock pile.  The following exercises got us going:  25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers.  Partner up.  One partner went and got a medium sized rock.  Other PAX held plank.

The Workout:  Pre-blast touted using rocks during a Dora.  Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow.  Instructed PAX to complete the following with rocks as a team of two:  200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC.  PAX not using a rock, ran a lap around the outside parking lot.  T-claps for Flanigan helping Pots and me out complete our reps!  We had a few more minutes and conducted the following exercises with rocks:  6 inch hold with rock over chest, 10 chest presses.  PAX without rocks did LBCs.  Return rocks.  Headed to front parking lot with shovel flag.

Mary:  Air was better without the smell of diesel (bus warming up).  Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury.  YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)

Announcements:  CSAUP run ATT, CPR training, Carpex swaps

T-Claps (Recognition):  PAX coming out today (half of them were over 50!  RESPECT!). And Flanigan for helping with some extra reps.


Prayer:  PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken.  Sprinkler took us out.

 

An honor and blessing to lead men. -Dauber

Nutcracker Rock,Rock,Rock

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FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10   curls x10   tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20  halo x10 lion king x10  3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10     tricep ext x10    3Sets–sprint to first light pole and mosey back

Mary:  windshield wipers x10   homer to marge x15
Announcements:   Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

Lipstick Delegation Tour Day 2

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EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot

SSH x50

Daisy Pickers x15

FAC x15 fwd & rev

Overhead Claps x15

Seal Claps x15

Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:

Mosey to the brick pile, which is now located in the woods behind the track

Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….

Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x

BTW x25 with Bricks in hands

YHC took back over and we mosey the bricks back to the woods

Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.

Chill Cut for six and Pickle Pounders x20

Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend

Everybody Was Kung-Fu Fighting

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Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.

FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.

We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.

Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts.  On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.

Prayer: Unspoken.

Thank you for letting me lead this workout.

Do you like to run? Not really. Hmmmm

/in /by

YHC rolled into the parking lot to see Third Cousin waiting.   As we got out of our cars to stretch I asked him if he liked to run.  He said not really.   I told him we were running so get ready.
Rest of the crew showed up including Alpine who ran from his house to the workout.  As he typically also runs home I guess that counts for EC.  The only EC of the morning.  Might have been a good thing as a couple of us got 6 miles in at Paradise City yesterday and my goal was another 3 this morning.

FNGs: N/A

Warm Up: x10 SSH, x10 Good Mornings in the parking lot.  On the jog stop for x10 each way Fozzy Arm Circles.

The Workout:   Indian Run to Rovisys.  OTW stops for warmup exercises and Russian Dips.  At Rovisys partner up.   Partner A run up the hill around to the top of the ramp. Merkins waiting on your Partner B as they bear crawl up the ramp.  Once together x20 Jump Squats.   Partner A typewriter down the ramp on the railings.  Partner B run around to the bottom of the ramp. Merkins while you wait.
Partner A does bear crawl while Partner B does the run up the hill.   x20 Jump Squats when you meet.   Partner B does the typewriters while Partner A runs around to the bottom of the ramp.  x20 Jump Squats before Indian Run back to the school.  Stops on the way for x5 Yurpees, Derkins.

At the school partners run opposite direction at the circle in the front of the school.  When you meet x5 War Hammers.  Keep running, meet again x5 War Hammers.  Repeat x4, x4, x3, x3, x2, x2, x1, x1.

To the small wall in front of the school.  Step ups, Russian Dips, Derkins, Steps Ups, Urkins, T-Merkins

My watch showed 3.2 miles overall.

Mary:  LBC’s, Low Slow Flutter, War Hammers

Announcements:  Shield Lock Challenge 2020.  Dec 7 Frosty workout.  Dec 14 Christmas Party.  Ruck Nov 15th or 17th to collect food for Durham Homeless. Breach will post details on Slack.

T-Claps (Recognition): N/A

Prayer: None.  YHC took us out

Between Two Ferns with your host Chips

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Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.

EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:

A jog to pick up the bricks. Yes they are still there.

Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies

The Workout:

Head to the wall for the following:

3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold

Head to the playground for the following:

3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl

Head to the flag pole for the following:

2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead

Head to the grass area by the side parking lot for the following:

3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end

Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15

Mary:

Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs

Announcements:

Frosty December 7th.
Holiday party December 14th
Shield Lock challenge

T-Claps (Recognition):
Prayer:

Family involved in the Plane Crash
Families involved in the death of the 14 year old girl

South Wakes first ever Slaughter Starter?

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YHC’s first time Q’ing at Nutcracker. For the special occasion I dug into the exicon for some new exercises. Had 8 show up for the fun. Thanks for the strong work, Men!

EC: The Natural, Alpine

FNGs: Nope

Warm Up: Started with two laps around parking lot. During laps we did some side shuffles and ran backwards. PAX circled up the following exercises: 20 burpess OYO, windmills, daisy pickers, good mornings, toe touch (10 count x 2).

The Workout: Mosey to track behind school for the 4 corners, where PAX completed a round of various exercises at the four “corners” of the track. In between exercises, PAX got in line for Indian Runs for a full 1.25 lap to the next station. The following exercises were completed at the corners:

Happy Jacks (5 SSH x 2 Squat Jumps) x 10 rounds

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Monkey Humpers x 50 in cadence

Hurpees (hand release burpees) x 5

Peeping Lipstick (Turkish get-up with star jump at top) x 5 each side

Merkin into sideplank x 8 each side

Curtsy Lunges x 15 each leg

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Mary: LBCs X 50 in cadence

Announcements: Slide Rule looking to start Bible Study in the new year. More details to follow.

T-Claps (Recognition): All PAX for a strong effort this morning.

Prayer: The Naturals brother (foot surgery)

This rock has sharp edges

/in , /by


Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out