3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)

/in /by

3 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings,  10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats

The Workout

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

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 4 sets of 10’s – Trunk Twists
  • 4 sets of 10’s – Rutrows
  • 4 sets of 10 x  ct – Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Scissor kicks

Mosey to playground wall:

  • 20 x 3ct Alternating Leg Step Ups
  • 10 Derkins
  • 10 Erkins
  • 10 Merkins
  • 20 Dips  
  • 10 x 3 ct Plank Jacks
  • 10 Merkins (wide grip)
  • 10 x 3ct Lunges
  • 10 x 3ct Rockies
  • 10 Carolina Dry Docks
  • 20 Homer to Marge (10 standard, 5 alternating single leg)
  • 10 Rockies
  • 10 WWII’s
  • 20 – side Crunches (10 each side)
  • 20 – side Leg lifts (10 each side)

T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.

Announcements: Play Set Build now scheduled for Feb 28th.

Prayer Requests:  Farva’s neighbor had a house fire a couple days ago and lost everything.

Fanny Pack took us out.

Championships don’t count if you weren’t on the field

/in /by

As I drove from Panera after another morning of recruiting from U-Turn, I realized my own hypocrisy.  Moving forward, I will not recruit for the Saturday double down unless I am doing so myself. 

FNG: Schroeder (courtesy of a DOA Headlock).  Schroeder is full of talent – a musical savant on the piano,  a supervisor at the nuclear power plant.

10 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

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
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Rocky’s
  • 10 x 3ct – WWII’s

Mosey to the Wall of Pain

  • 1 set of 50ct Prisoner style Wall Sits and 1 set of 50 ct Al Gore Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground wall:

  • 2 sets of 10 x 3ct Alternating Leg Step Ups
  • 2 sets of 10 Merkins, Derkins, Erkins and Dips  

Mosey to picnic area for some dice rolling

10 Plank Jacks, 8 Burpees, 6 American Hammers, 10 Split Jacks, 7 Diamond Merkins, 4 x 3ct Lunges, 11 Mountain Climbers, 8 x 3ct Rockies, 5 Dips, 9 Mountain Climbers

Mumble Chatter was on full tilt – lots of comments about how size matters, potential concussions, buses being driven into ditches, and we all learned Pikachu practices handless BTWs and that Garner feels high school football championships are more important than teaching students how to count. 

T-Claps for those who doubled down this morning.

Announcements: Play Set Build rescheduled due to weather, no 2.0 workout today.

Prayer Requests:  HIMs that are dealing with injuries especially Aquaman,  DOA’s daughter has broken arm, Sprinkler and his family, R22’s daughters friend dealing with cancer

YHC took us out.

That’s what she said

/in , /by

When YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.

FNGs: None today
Warm Up:

Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:

Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)

Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”

Repeat wall work and rock work 3 times each

Balls to the wall x20 IC
People’s chair x10 IC per pax

Cusac to playground

As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!

Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato

Cusac rocks back to pile and return

Mosey back to soft grand under the dripping canopy
Mary:

V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC

V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:

Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):

Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:

Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.

Doubling Down With QIC Triple Lindy

/in /by

Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

Mumble mumble chatter chatter

/in /by

FNGs: None

11 HIMs showed up to GP and mumble chatter started before the clock started.  We may have had a record attendance outside of the anniversary event of GP.  

WarmUp:

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

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
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield wipers
  • 10 x 3ct – 6 inches
  • 10 x 3ct – Low Slow Flutter
  • 10 x 3ct – Box Cutters

PAX pair up:

2 sets of Rock/Crap Planks w/ Bears

1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back

1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back

Mosey to the Wall of Pain

  • 55ct Wall Sits Prisoner style
  • 55 ct BTW

Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.

Mosey to playground for Aik’n Legs:

  • 20 x 3ct Step Ups
  • 20 x 3ct Prisoner Squats
  • 20 x 3ct Lunges
  • 10 x 3 ct Mnt Climbers
  • 10 LBCs  

T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP

Announcements:  Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night.  1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.

Prayer Requests:  For our military and the families of our military.  Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families.  Prayer is powerful and changes lives.

YHC took us out.

Rain, Rocks, Laughter & More Rocks

/in /by

FNGs:  Welcome Jean Rolin Auguste!  Shredder and his 2.0 met an amazing young man while doing Mission work in Haiti.  More to follow on his naming.

Warm Up:  Drove through light rain with temps in the high 50’s.  Over dressed for sure.  Rolled over the speed bumps in the parking lot with 6 cars already there and a Shredder sighting planting a shovel flag!  Damn, no easy workout today.  I had announced there would be rocks at a pre-blast.  As we circled up, I met Rolin, and gave our FNG disclaimer.  Nemo asked if there was running.  Evidently, a few PAX had run at U-Turn this morning (t-claps to them for doubling down.). Mumble-chatter was incredible.  With the drizzle, PAX let the Q know of numerous options, pointing out the blue tarp shelter was fake news guaranteeing a steady drip if we decided to work out there.  Site Q pointed out a hidden shelter.  Even Shredder suggested Veteran’s Park had a shelter.  Unbeknownst to the PAX, Vet Park was in play all along.  As the clock struck 730 am, we broke our circle and headed to the rock pile for a medium-sized rock.  Mumble chatter commenced immediately.  No warmup?  Warmup as you head to the rock pile?  What was Dauber up to?  Where would we work out? Shelter?  No shelter?  PAX got moist in the stream of rocks.  Some PAX took longer than others to grab the perfect rock.  Some PAX were overachievers grabbing a larger one.  Nice.  Perhaps we would be rotating rocks?  Perhaps not.   We took our rocks back to the area near our vehicles  and circled up for a warm-up.  Dropped the rocks and executed 25 SSH, 10 Daisy pickers, 10 Don Quixote, 10 overhead claps, 10 Seal claps.

The Workout:  PAX were a bit surprised when I announced we were taking a road trip (rock tour) with our rocks to.  Veteran’s Park.  Immediately, PAX were calculating the distance.  More mumble chatter leading to more laughs.  Laughs were welcomed as we got down to business.  John Cusack down the beautifully paved trail new to Nemo (although he had trained on it 20 plus times over the last few months).  Daylight running vs running in the gloom I guess.  PAX were again surprised when we stopped along our journey to execute the following 10 count exercises:  curls for the girls, squats, plank hold tap rocks (IC) – also known as slap your rock amongst these HIM.  Mosey some more in the light drizzle searching for shelter.  Used our rock umbrellas.  Circle up for 10 count (IC) toe taps on rocks.  Mosey with rocks overhead. Stop.  Added 10 ground pounders.  Mosey.  Stop.  10 Overhead presses.  Mosey to the stairs in the woods without rocks.  Bear crawl back up.  Grab rocks.  Mosey.  Stop.  10 Rut rows.  Mosey with alternating right shoulder and left shoulder exercises to from the woods to the parking lot.  Introduced Simbas to the PAX as we lined up at the end of the parking lot.  What is a Simba?  Think of the Disney Classic.  Dropped rocks for some alternating lunges halfway down the parking lot.   And crawl back you your rock.  Grab rock and mosey to shelter.  Made it to the shelter just as the drizzle ceased.  Dropped our rocks on the picnic tables.   Mumble chatter still very present, something about swiping left?  While under the comfort of the shelter, PAX executed the following:  10 Australian Mtn climbers (IC) – slippery wall, 10 count People’s Chair (IC) , 10 derkins, 10 dips, 10 erkins, 15 count BTTW (IC), 15 count PC (IC).  Tried up and overs with rocks on picnic tables but were cancelled immediately based on the sturdiness or not so much,  of the tables.  Nemo and I feared breaking city property.  Circled up for some rock exercises on our six.  Chest presses, skull crushers, H2M, straight arm tricep curls, rock above chest with feet 6 inches,  WWIIs with rock between our feet…Additionally more OH presses.  20 LBCs.  A merkin.  Leg stretching with images only to be found on F3 2020 calendar – coming soon from a shield lock fundraiser.  (Note:  these PAX will pay you to get these sultry calendars!). Time was of the essence and we were running out of it.  Time flies when you are having fun.  Doing the right thing, PAX all agreed to bring back the rocks to the original rock pile.  Time to mosey.  Along the way back, lots of John Cusack, curls for the girls, o/h presses, right/left shoulder, steps ups on Disc golf platform.  Added bus drivers.   Nemo thought about adding a 500m swim but reluctantly declined at the last minute.  Biceps in fire.  Finally got back to the rock pile and returned our favorite rocks.

Mary:  Running out of time but added pot stirrers (L/R) arms and Ospreys.  Michael Phelps.  Nemo completely intrigued with these arm exercises.  He can’t wait to use them at DT.

Announcements:  CPR training, Movie night, Shield lock, Eagle Scout project.  Forceps needs a team   (Masters team at 5, not sure if we can add him.  Any more teams have room or thinking about forming up?)

T-Claps (Recognition):  PAX doubling down, Colt 45 building houses – making homes

Prayer:  Shredder took us out (thank you), raising up our troops, raising others up, helping others (read Skidmark’s 2020 goals on Slack – great message), spoken/unspoken.  Prayers for safe travel for Colt 45 – back to Haiti.

 

This workout is a hidden gem in SW.  Forceps has made this a great AO.  Thank you for all the PAX who came out.  Haven’t laughed like that in a long time while still getting in a solid beat down.  An honor leading you brothers.

-Dauber

 

Almost forgot, how did we come up with name?  We learned about Rolin with some pointed Questions.  When not building homes for the less fortunate, he enjoys hanging out with his friends and occasionally imbibes in a beer.  When asked his favorite beer, he mentioned three of them:  Colt 45, Prestige and a local beer called Kinanm. After some discussion and banter, Q thought Colt 45 was the best fit.

Last Ground Pounder of 2019

/in /by

FNGs: None

5 HIMs showed up to GP on a beautiful morning. 

WarmUp:

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

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 – Standard Bench Press
  • 1 set of 10’s Windshield wipers
  • 30ct 6 inches
  • 10ct Low Slow Flutter
  • 10ct Box Cutters

PAX pair up:

1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.

1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.

Mosey to the Wall of Pain

  • 50ct Wall Sits Prisoner style
  • 25ct BTW
  • 50ct Wall Sits Al Gore style
  • 25ct BTW

Mosey to playground for Cards of Pain

  • 2 sets of 7ct Absolutions (thanks Farva for setting the pace)
  • 2 sets of 10 x 3ct Plank Jacks
  • 2 sets of 10x 3ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rocky’s
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10 x 3ct Lunges
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10 Merkins  

T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP

Announcements:  Throwback 5 mini-convergences all week starting this Monday at Mutiny,  Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.

Prayer Requests:  Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.

Fanny Pack took us out.

 

12 Days of Christmas w/ Rocks!

/in /by

It was going to be a busy Saturday morning in SW Wake.  I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater.  We had only one taker.  PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!

FNGs:  None

Warm Up:

Jog around parking lot.

25 SSH

12 Good AM

12 Sir Fozio Arm Circles (F/B)

12 Don Quixotes

The Workout:

 

Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS).  Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.

Day 1:  1 Goblet Squat

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Bus Drivers

Day 5:  5 Frickin’ Burpees OYO

Day 6:  6 (Total) Midget Love Handles:  3 R, 3 L

Day 7:  7 Curls for the Girls

Day 8:  8 Toe Taps

Day 9:  9 Ground Pounders

Day 10:  10 Plank Holds – Touch Rocks

Day 11:  11 Overhead Presses

Day 12:  12 Wonder bras

Return Rocks.  Mosey to Bathroom wall.

12 c BTTW

12 c People’s Chair

12 c Australian Mtn Climbers

Rinse and Repeat

 

Mosey to the shelter with blue ground.

Mary:  LBCs, Plank holds, H2M, YOGA

Announcements:  Snuggly 5K, Oakwood 24

T-Claps (Recognition):  The PAX who kept compressions going on Sgt Pepper until EMS arrived.

Prayer:  Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN

Honored to lead.  -Dauber

The sun did not shine…

/in /by


FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.

Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.

After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.

Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.

Back to the rings for another round of pull-ups (this was going to be the trend for today)

Back to the picnic tables for 30 Freddie Mercuries.

Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.

20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.

Mosey over to the wall. Balls to the wall 20 count for each PAX.

Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.

Back to the picnic tables for 10 homer to marges (exicon).

Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.

Back to the picnic tables for 30 LBCs.

Back to the rings for one more round of pull ups.

Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10

Have a nice day. YHC took us out

Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.

Welcome FNG Frenchy

/in /by

FNGs: Frenchy (Shredder’s son)

5 HIMs showed up to GP. 

WarmUp:

20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze

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 x 3 ct – Ground Pounders
  • 3 sets of 10 x 3 ct – Trunk Twists
  • 3 sets of 10 x 3 ct  – Bus Drivers
  • 3 sets of 10 x 3 ct – Rutrows
  • 3 sets of 10 x 3 ct – Standard Bench Press
  • 2 sets of 10 x 3 ct Windshield wipers
  • 10 x 3 ct 6 inches
  • 10 x 3 ct ct Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3 ct 5ct BTWs
  • 50 ct Wall Sits
  • 10 x 3 ct BTWs

Mosey back to Playground for Cards of Pain: 16 exercises in total

2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips.  Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.

Announcements:  Christmas Party next weekend (Sign up online)

FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.

Prayer Requests:  Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.

YHC took us out.