Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs

Diamond, Rocks, and Hills

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FNGs:  Welcome Yosemite (Ethan Powell)

Warm Up:  Jog passed the snack shack (keeping PAX of 11 on their toes) all the way down to the end of the road.  Circled up and executed SSH, HB, IW, CP.  Static stretches included R over L, L over R, behind back.

The Workout:  Q saw the baseball diamond and wanted to call an early audible.  Found an entrance and began at home plate rounding the bases with the following exercises:

Home to 1B:  gate openings, knees to chest.  Arrive at 1B, 5 Merkins OYO

1B to 2B:  butt kickers, franksteins.  Arrive at 2B, 5 Merkins OYO

2B to 3B:  lunges.  Arrive to 3B, 5 Merkins OYO

3B to Home:  prisoner get ups; 5 Merkins OYO

people’s Chair on the chain linked fence.  Mosey to snack shack area for irkins,  dirkins and dips on the short wall.  Mosey to snack shack for Australian MC, PC, BTTW. Rinse and repeat for 10 cadence count.  q sweating in this 100% humidity.  Mosey to road, karaokes L & R up the hill.  Lined up in parking lot, butt toward hill.  Q demonstrated a defensive basketball posture (Bobby Hurley esqu).  Q called L, Pax moved L at a 45 deg angle staying low.  Q called R.  Q called Low – PAX slapped the ground (some did Merkins).  Kept moving L to R with some merkins added until we reached the hill.  Line up at the bottom of the hill.  Bear crawl up to the guardrail.  Execute irkins, dips and dirkins.   Hop over guardrail, jog back to the starting point at the bottom of the hill.  Rinse and repeat.  Once exercises were completed on the guardrail, PAX bear crawled backwards to the bottom of the hill.  Mosey to rock pile for a medium rock trying to avoid the yellow jackets.   Numerous rock exercises were executed in 10 cadence counts.  Exercises included curls for the girls, triceps extensions, rut-rows, soccer toe taps, jump over side to side, front to back.  PAX on their six for chest presses, skull crushers, H2M, with rock at arm’s length above head and above chest, PAX held 6 inches off ground with legs extended straight (FUN).  Return rocks to rock pile.  Mosey to tennis courts.

Mary:  Yoga stretches

Announcements:  See Slack & Facebook; ultimate at Tiger Blood; Modify stepped up to Q KG so Cupid could play frisbee.

T-Claps (Recognition):  Recognize H1N1 and Cupid for new AO at Falcon Park – “the Nest”

Prayer:  Fonzie let us out. (thank you brother) Dauber discussed the power of small group.  Find one.  Be vulnerable.  Discussed the power of letting things go with water bottle analogy.  Lots of PAX injured, accidents, parents burying their kid(s),  marriages, unspoken, Warchild.

You’re late, burpees it is, even when it’s the Q

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No excuses for being late, even for the Q.  Sorry fellas, hope I made it up to ya.

FNGs: N/A
Warm Up: Lap around the track, 10 burpees for being late, 25 SSH, Good mornings, Stretches
The Workout:

Count off 1-7, Then some combination of this: #1 took a lap around the parking lot, rest Balls to the Wall & Captains Chair. #2 took a lap, rest SSH & squats. #3 took a lap, LBCs. #4 took a lap, Merkins & Shoulder taps. #5 took a lap, Star jumps and Squats.  #6 took a lap, Homer to Marge. #7 took a lap,  WW2.

Moseyed over to the hill for 7s. Burpees at the top, squats at the bottom.

Rinse and Repeat.  Called an audible to Merkins for second round of 7s.

1 final group lap for fun.

Mary: Heal Taps, Reverse LBC, H2M, Good Morning
Announcements: FB/Slack
T-Claps (Recognition): N/A
Prayer: Sugar’s friends niece had cancer around her heart, Norm’s friend with blood clot, Martini’s friend who lost her spouse.

10 Stations in the Heat

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Pax of eight battling a hot June evening.  Temperature was in the 80’s, but it felt like 100 degrees out there tonight.

EC:  Some running a few miles before workout.

FNGs:  None

Warm Up:  SSH, Daisy pickers, Good Morning, L+R overhead stretch

The Workout:  15 reps at 10 stations with a different exercise, using a 25 pound weight or rock to make it harder.  Stations were separated by 10-20 yards to give time to recover between sets.

1.  Merkins, 2. Diamond Merkins, 3. Up-right Rows, 4. Squats, 5. Lunges, 6. Triceps Press, 7. Curls, 8. LBC’s,  9. Ab Roller and 10. Shoulder Press.

Recovered on a lap around soccer fields, then repeated the 10 station circuit again.

Mosey to amphitheater for to sets of:  1.  Dips, 2.  balls to the wall 3.  one leg get-ups 4. LBC’s

Mary:  Merkins, WWII, Diamond Merkins, Box Cutters, Wide Merkins, Protractors

Prayer:  Kabota’s upcoming drug trial, Peace and Gratitude

Better late than never

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FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10.  Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence.  This was done 3 times.  We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front.  Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg.  Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners.  1st corner, 20 x gound pounders, Lunge walk to next corner.  20 x curls, Bear crawl to next corner.  20 x triceps, lunge walk to next.  20 x straight leg dead lift, crawl bear to next while pushing rock.  20 x shoulder press, lunge walk to next.  20 x squats and bear crawl back to start while pushing rock.
Mary:  10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements:  None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.

Great to lead this group and my apologies for taking so long to get this BB posted.

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.

 

TBD Part Deux

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Co-QICs: Doc and Aquaman

11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.

FNGs: Welcome FNG ‘Krusty’

Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy

The Workout: Indian run to Ivan parking lot.  Pattycake merkins (5 each set), repeat as pair at the back runs to the front.  Completed 1 circuit.

Mosey to the rock pile, forward, backward, carioca.  Take a medium rock into the parking lot next to the baseball diamond.

Corner 1: 10 squats with rock overhead.  Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.

Corner 2: 10 wonderbras.  Bear crawl pushing rock to corner 3.

Corner 3: 10 curls, 10 overhead press, 10 tricep press.  Crab walk with rock on stomach full length of parking lot to corner 4.

Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.

Mosey with rock to small hill next to baseball diamond for 7s.

Squat curls at the bottom, overhead press/tricep press at the top.  YHC lost the count at some point and 7s became 8s; modify as necessary.

Mosey to rock pile to return rocks, continue to tennis courts.

Burpee ladder: sprint to half court, return and do 5 burpees.  Sprint full court, return and do 5 burpees.  Rinse and repeat.

Merkin ladder: sprint to half court, 5 merkins.  Return, 5 merkins.  Sprint full court, 5 merkins.  Return, 5 merkins.

Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.

Mary:  low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.

Announcements:  See Slack and FB

Prayer:  Brony led us out.

Excellent work gentlemen – thanks for supporting the new AO.  Aye!

Kryptonite Southwake/Carpex Convergence

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EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3.  We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe.   7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom.  Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown.    3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

 

The Nest Inaugural

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EC: Cupid, H1N1, Pikachu

FNGs: None

Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.

The Workout:

Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.

Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.

We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.

At Corner 1, 50 squats, hold squat.

Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.

Bear crawl to Corner 3, 50 star jumps, hold squat.

Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.

We then moseyed back to the wall for Ascending and Descending Testicles, round 2.

Finally, moseyed to the shelter.

20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.

10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.

10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.

Mary:

The Elements song, every time elements was said we did a burpee. 31…ish.

10 Heel Taps IC

10 Dead Cockroaches IC

10 Pickle Pounders IC

Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark

T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.

Prayer: Warchild’s family, Noah’s Ark’s wife

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30