This AO brought to you by ACDC

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NGs: None

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 3 ct Seal Claps, 20 Emperial Walkers, 20 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills, 10 ct Pigeon Pose,

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select two rocks, one large and one small. Rotate rocks based on exercise. Dealers choice except GPs done with the mother load.

2 sets to Thunderstruck:

Curls for the Girls (to build the guns) and squat every thunder (to build our thunder thighs). YHC called an audible half way through to switch to Overhead Tricep Press or Wonder Bras

  • 2 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

PAX mosey to parking lot with largest rocks in the park.

  • 4 sets of 10’s – Standard Bench Press
  • 10 x 3ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct Bicycle Kicks

Mosey to the Wall of Pain

  • 3 sets of 50ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10ct BTW with a bit of a twist – Alternate single arms butt slaps

Return Rocks and mosey back for Mary

  • 10 x 3 ct Plank Hold
  • 10 x 3 ct Single arm Plank Holds
  • 10 x 3 ct Chill Cut Plank
  • 10 x 3 ct Chill Cut Planks alternating legs every 5 ct

T-Claps for Fanny Pack doubling down today

Announcements:  Funeral session for Pablo’s Mom today at 10AM.

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter,  prayers for Martini’s and Oboe’s family, prayers for Quiver’s a daughter.   For our country’s leadership and for all those suffering physically or financially from the COVID crisis and looting and damage to their stores.

 

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Boulders, Breakfasts, and Banana Seats

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After running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.

EC: Nemo and Coal Ash

FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.

Rock Time

Descending ladders of rock exercise combos. Counts were 20,15,10.  Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows.  Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!

Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.

To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.

Ground Pounder Reopened for Business

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FNGs: None

6 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills,

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows

PAX who chose puny rocks swapped out to small boulders

  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters

Mosey to the Wall of Pain

  • 2 sets of 60ct Wall Sits (Prisoner and Al Gore style)
  • 1 set of 30 count BTW and 1 set of 30 ct Ascending Testicles

Return Rocks and mosey back for Mary

Cards of Pain

  • 2 sets 10 x 3ct Plank Jacks
  • 2 sets of 10 x 3 ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rockies
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10  x 3 ct Lunges
  • 2 sets of 10 Merkins
  • 2 set of 10 Burpees (courtesy of Pikachu who chose Jokers)

T-Claps for Dumbo running his first half marathon and for all those who joined him in support. T Claps for Fanny Pack for doubling down posting U-Turn prior to posting GP

Announcements:  AOs now open for business keeping rules of 6 ft spacing and circle of COT in place.  Run the Quay cancelled (virtual run available),

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter recovering from a bout with stomach bug, prayers for Flojo’s wife recovering from a fall.  For our country’s leadership and for all those suffering physically or financially from the COVID crisis.

 

Community Q & 3rd Cousin’s 18lb Suck Tubes

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With pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.

As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.

7:30am hit and we were off with Dauber’s warm-up.

Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.

Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).

Round 2- More of the same except decreasing reps to 15

Round 3- More of the same except decreasing reps to 10

3rd Cousin then passed the Q off to YHC, leaving about 17 minutes.  YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.

Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews  based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.

Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..

Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.

Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!

Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.

Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.

Did you find that in your shoe?

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FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

Hey Pax, Can Someone Give Me a Ride to…

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YHC discovered a new way to get someone to a workout.  There’s the standard EH. Then there’s the “smack talk ‘em into it”. Finally, there’s the I locked my keys in the car, need a ride to the AO, and btw…I’m supposed to Q. That’s where I was after some miles at U-Turn this AM. But Sprinkler came to the rescue to give me a lift. Without my shovel flag, gloves, dice, winky, and other non-sweated through gear in my locked car… we began the AO at 0730.

FNG’s: nada
Warm Up: SSH x30, and then 10 counts of: IW, HB, Good Mornings, Frankenstein’s, Moroccan Night Clubs, Seal Clap, and Overhead Claps.
The Workout: To the rocks men!  YHC called a series of exercises with 20, 15, and a few 10 counts of the following:

Rut Rows x 3, Ground Pounders (only 1x), Squats x 4, Curls for the girls x 3, Tricep Press x 2, Bus Drivers, Wonder Bras, Shoulder Press x 2, Toe Taps, and, of course, in true GP fashion…the Rock Spanks! Pax switched rocks frequently.

Pax bring rocks to parking lot with everyone on their six. 6 rounds of Chest Presses and 6 rounds of ab work all with rocks. Ab work was 10 cts., presses were 10,15,20,20,15,10 counts.

Over to the bleacher area…an area apparently historically underused at this AO judging by the mumblechatter. Let’s open up this can!

Pax grab a fistful of fence for 30 count fence squats.

Half the pax engaged in a bleacher close grip Merkin ladder up and down the bleachers as the “timers”. Remaining pax did AMRAP dips at the knee wall. Switch.  Arms spent!

20 count step-ups at the knee wall.

We moseyed over to the restroom hut for some alternating series of People’s Chair and BTTW.  3 rounds of this with all pax counting the time with 7 counts, then 6, finally 5.

Moseyed back to the flag.

Mary: YHC realized we skipped dirkins, so we did 10 of those IC. Finished with 5 burpees OYO.
Announcements: Lots of things to get involved in on Slack. Wilmington race coming up.
T-Claps (Recognition): Needless to say…Sprinkler for making my Q happen. Farva… for always choosing a rock that makes the rest of the pax suffer…I mean…get stronger. Martini for doing a triple down after running like 14 miles or something this morning.
Prayer: Those sick and the hysteria that seems to follow Corona Virus situation. DOA’s family with sickness and M close to giving birth. Laid hands on our brother Forceps. Honored to lead… even without my car, keys, or gear!

Making Stuff Up

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Pax of 2 showed up and neither of us felt like taking Q.  So we took turns calling sets and filled the 45 minutes up.  Good workout and conversation on a Saturday am.  Turns out our children are in the same 4th grade class and we had no idea.

Warm Up:  Side straddle hops, fazio arm circles, daisy pickers and a few more.

The Workout:

Started at the rock pile for 3 rotations of 15 sets of:  curls, upright rows, tricep press, squats, ground pounders and shoulder press.

Moved to parking lot and did chest press, merkins, lunges and other rock exercises.

Moved to wall and did balls to wall and seated wall, lunges and bear crawls

Moved to playground and did too many merkins, dips and leg exercises

Mary:   Various core exercises

Prayer:  Forceps and his family.

Murph-Adjacent

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FNGs: none
Warm Up: SSH x25, Good mornings x10, windmills x10
The Workout: YHC has been doing murph training with some co-workers lately, so I figured I’d do a “murph-adjacent” workout today. It went like this:

  • Jogged from the parking lot to Holly Springs road and back.
  • Grabbed a rock. Curls for the girls x50
  • Muricans x20
  • Squats x30
  • Went as long as time allowed. Ended up being about 7 rounds.
  • Jogged down the greenway, around Veteran’s Park, and back to the parking lot for Mary.

Mary: plank hold for 10 count, side plank for 10 count each, LBCs x10, WWIIs x10
Announcements: Forceps’ son’s memorial is 2/29. Check slack for more.
T-Claps (Recognition): All the HIM who rallied for Forceps this week.
Prayer: Forceps and his family for continued strength, Wallaby for strength and healing, Crab Legs, military and first responders.

Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP

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Q Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.

Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.

Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.

Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.

Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.

The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.

Station 1: All with Rock

Squats X20 on YHC’s Up and Down

Squat Presses X20 on YHC’s Up and Down

One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”

Finished up this station with Upright rows X20

Cusack’d to Station 2

Station 2: All with Rock

-Ground Pounders X15

-Simba’s X5 left to right\right to left

-Wonder Bras X20 in cadence

Cusack’d to Station 3 (Playground)

Station 3:  (Playground) All with Rock

-Uneven Merkins on Rock X10

Derkins X10  in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position

Dips with Rock X15

Cusack to Station 4

Station 4: All with Rock

-Overhead Presses X20

-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)

-Tricep Extensions X20

Station 5: All with Rock

“Nemos”

-Start at top curl half way X25

-Start at bottom curl half way X25

-Start at bottom all way to top X25 (all exercises in cadence)

YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”

Station 6: (Back side of the bathrooms along the wall)

-Peoples Chair with Bus Drivers X15 in cadence

-Balls to the wall X20 in cadence

-Peoples Chair with Bus Drivers X15 in cadence

YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.

Station 7:

Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back

Rinse\Repeat

Back to the rock pile for 2 burn out sets  of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).

Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!

Announcements: Check slack for 3rd F opportunities

T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.

Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.