AO Post – Page 4 – F3 South Wake

Hopscotch Fun

January 26, 2025/in Ground Pounder /QIC: Lube
PAX: Gump, HazMat, lube, Moon walk, Pumpkin Spice, Socrates

Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof.
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats.
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge.
Finished with an all around stretch.

A Frozen Pyramid of Ice and Pain

January 24, 2025/in Kennys Grave /QIC: Popeye
PAX: @Abacus the OG, Finkle, Gamecock, H1N1, Popeye, X-ray

On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

Some can jump rope

January 23, 2025/in Thunder /QIC: Pumpkin Spice
PAX: @sardine, Ausfart, Gump, Kubota, no doubt, Socrates

FNGs: None

Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count. Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight.

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel.

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

January 23, 2025/in Noise Ordinance /QIC: Flip Phone
PAX: @sardine, 2 dollars, Breach, LED, lube, Mr. Terrific, Shooting Blanks, Sprinkler

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

Avoiding the ice

January 14, 2025/in Downtown Train /QIC: Pumpkin Spice
PAX: @p.s.i, Batboy, Best In Show, Bobby Dall, Clunker, Fanny Pack, MadDog 2020, Nemo, WebEx

FNGs: None

Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles

The Workout: Mosey to Amphitheater. Groups of Three.

Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)

Pax 2: Run to parking garage

Pax 3: 5x Inverted Rows, CDD, Squats at parking garage.

Each PAX is released when their partner arrives.

Two rounds: BTTW, People’s Chair, Copperhead Squats

Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.

Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery.

Best Crazy Ivan of 2025 so far

January 7, 2025/in Crazy Ivan /QIC: Pumpkin Spice
PAX: @Abacus the OG, @sardine, Bleeder, Cancun, Choppa, Fanny Pack, Gizmo, Gump, M4Life, Nemo, Popeye, X-ray

FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap.

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.

“This AO is Sponsored by Go Ruck!”

December 31, 2024/in Prison Yard /QIC: Flip Phone
PAX: @sardine, 8Bit, Banana Seat, Breach, LED, YHC

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.

Stations were as follows:

Coupon	Rd#1	Rd#2
50lb Ruck	Single Arm Row	Bear Crawl Drag
Cindy	WWIII	WWIII
Cindy	Murder Bunnies	Redrum Rabbits
80lb Sandbag/ 40lb Sandbag	Squats	Squat Shots
60lb Sandbag	Over Head Press	Chest Press
80lb Sandbag	Deadlift	Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag	Sandbag Burpees	Dung Beetle
55lb Sandbag Jerry Can	John Cusak	Kettle Bell Swing

Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

Downtown Train – 2024 Finale

December 30, 2024/in Downtown Train /QIC: UTI
PAX: Bondo, Fanny Pack, Gizmo, Nemo, no doubt, Pumpkin Spice, U.T.I

FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout: Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times. Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs. Inverted rows and squats alternating 3x

Mozy to.top of the deck. DORA of 100 merkins, 200 WWIs, 300 Squats. Partner ran down and around the deck and back. Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements: Pumpkin and others starting 75 hard in the new year. Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him. Prayers for safe travels.

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

December 16, 2024/in Downtown Train /QIC: Abe
PAX: Abe, Fanny Pack, Nemo, no doubt, Pumpkin Spice

FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show

Screenshot 2024-09-14 at 2.49.43 PM Medium

Pumpkin Spice Anniversary Q

September 14, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Enron, Gump, lube, Motor Boatin', Noah's Ark, Pole Vault, Short Pole

FNGs: None

Warm Up: March in step, GM, SSH, HB, IW, DP

The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest

Wonder Bra w weght plate
Gorilla Row w Pumpkin Bells
Jump Rope
Ab Wheel
Death March w Mace Bell
Merkins
Inverted Row at playground
Mountain Climbers
Step Up at playground
Slam Ball

Mary: A few stretches

Announcements: @Ausfart hosting 2nd F Gun Shooting Party October 5th, 10AM. Check Slack 3rd F for volunteer opportunities

Prayer: Lube’s sister-in-law lost a close friend and a friend of a friend has a tumor; Best in Show brain tumor surgery; Praise: Motor Boatin has a job!