Better late than Never

/in /by

3 HIMs at GP this morning 2 out of 3 made it on time, YHC did not rolling in 2 minutes late.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 21ct BTW + 21 3 count Wall Sits 

2 sets of 21 Merkins 

 

Mosey to the rock pile 

4 sets 20 Curls, Triceps Press, Bus Drivers, Rutrows, Ground Pounders 

 

Cusack to playground 

Aik’n Abs

  • 20 WWIIs w/ rocks
  • 20 LBCs w/rocks
  • 20 ct Plank Hold 
  • 30ct Superman’s 

Aik’n legs

2 sets of 20s:

  • Step ups,
  • Squats
  • Lunges 

Mosey to picnic area

All in 3 ct cadence to 10:

  • Windshield Wipers
  • Plank Jacks
  • Mountain Climbers
  • Chulcutt Plank
  • Pickle Pounders 
  • 6 inches
  • Freddy Mercurys
  • Catalina Wine Mixers 
  • Diamond Merkins 

 Mosey to flag

2 sets of each

  • Bear Crawl to end of lot and lunge back 
  • Karaoke down and back
  • Side straddle down and back

Announcements: 

Convergence 6AM Sugg Farm on Monday; TBD September Qs: Dead Bolt, Double D and The Natural 

 

Prayer Requests: 3rd cousins parents and sisters in St Lucie, FL – potential hurricane

Forceps son’s oldest turns 21 – pray for safety this weekend. Youngest impacted by separation.

 

Fast Dealer……recover on the plank jack.

/in /by

6 PAX for Ground Pounder…

13plus Miles EC for Pikachu and Cupid… much respect

FNGs:none

Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.

Mosey to back wall of toilet block.
The Workout:

DECK OF CARDS – face cards 10, total 94 reps per suit

hearts = Plank Jacks cadence

diamond = what else, ‘the diamond merkin’

clubs = balls cadence

spades = box cutters

the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.

PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks

Mary:

20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..

Will the real Pikachu please stand up?

/in /by

YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Nutcrusher boulder

/in /by

FNGs: None, but YHC did name Pikachu’s boulder the nutcrusher.

5 HIMs posted – YHC arrived 2 minutes before the start after having driven to Womble Park (still waking up). PacMan was already in the lot followed by Noah’s Ark.  PAX circled up for an on time start as Pikachu and Cupid rolled in.     

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 15 Windmills, 10 Emperial Walkers, 10 Hillbillies, 20 SSH

The Workout

Mosey to the wall of pain

2 sets of 30 Ct Ascending Testicles and 2 sets of ~50 ct wall sits. We learned Noah’s Ark doesn’t know the number 10 in Spanish and Cupid decided to play Doc in his absence. 

Mosey to the Rock Pile (Rotate rocks b/w sets). Pikachu decided to pick up a curling nutcrusher of a boulder.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (YHC demonstrated proper technique – it’s a squat, not a dead lift)

Move it up to the parking lot for 4 sets Rock Press; 4 sets of 10 Rock Windshield Wipers

Return the Rocks and mosey to the playground

Aik’n Abs

  • 15 American Hammers
  • 30 ct 6 inches
  • 10 Rockies
  • 30 ct Chilcutt planks

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 10 Derkins
  • 30 Dips

Aik’n Legs (mubble chatter ensued regarding moistness of the ground)

  • 20 3 ct Step ups (alternating legs)
  • 20 3 ct Lunges
  • 15 3 ct High Knees
  • 10 3 ct Split Jacks
  • 20 SSH
  • 10 Plank Jacks

Ended the workout with 4 sets of ~5 ct Boat Canoes which Cupid modified into Boat Stirrups.  

Announcements:  Megan Smiles Charity Event was a huge success, Banana Seat’s Paddle Board Q next Saturday, BRR training ongoing throughout the day and evening.

Prayer Requests:  Prayers for Noah’s and Pikachu’s Ms as they recover,  brothers dealing with injuries (ie John Deere, Shredder),  Double D and his family, Forceps’ move and house closing to go smoothly.

YHC took us out.

Post workout chatter as YHC welcomed Pac-Man to GP incorrectly assuming it was his first visit to GP. Discussion around designating more AOs as limited/no running workouts.  I learned this week on two separate occasions that the designation of bootcamp no matter what city you are in may mean 3+ miles of running.  

Groundpounder Backblast- The Rock is my Friend

/in /by

Pax of 8 showed up for some fun in the sun on a humid Saturday morning. Pikachu, Dauber, Doc, Pac-Man, Lipstick(W/Breathtaker) Cupid 8-Bit and Breach on the Q

FNGs: None

Warm-Up: Started with a light jog around the pond and circle up for 22 counts of SSH, Imperial Walkers, Prisoner squats, Pickers, and Frankensteins

The Workout: The workout started like any normal workout with a traveling Merkin session around the bricks on the baseball field, then on to some quick feet, where Pickachu knocked his grape on the pole of the batting cage. We moseyed over to the wall for some step-ups. naturally 11 on each side for 22 total count and some dips to finish it off.

We caught some wall for balls and peoples chair before heading over to the rock pile to find some friends. After that, if a pax member dropped a rock it was a 10 burpee penalty. We went to a nice shady spot in the parking lot for a circle of fun. Shoker here but it was 22 counts of Curls for the girls, Tricep extensions, Homer to Marge, Bus drivers, Groundpounders Truck twists, Low slow flutter, WWIIs, and Hello Dolly.

A little John Cusak action over to the grass where we circled up for some 90 degree holds followed by some more John Cusack while one member of the pax Duck walked weaved in and out of the pax. Followed by an accidental on purpose drop of the rock for 10 Burpees. John Cusak back to the rock pile to return our friends home for the day.

Mosey over to the disc golf putting area where we circled up for a plank meltdown. One pax member would bear crawl around the outside of the circle where the other members are holding a plank. Regular, chill cut arms up, arms out and so till all the pax went around the circle.

Mary: Last 3 minutes were spent with some yoga moves to stretch out the hips
Announcements: Meg’s smile auction is tonight started at 6p in 12 oaks, CUASP next week in Greenville, Healing Transitions volunteer event coming up in Sept.

T-Claps (Recognition): Doc and Dauber for each getting a 6 pack in this week.

Prayer: Double D and his family and Crab legs as he travels.

Young Grasshopper

/in /by

FNGs: Adam is a 21 year old Ohio State Buckeyes fan who works in the field of oncology and enjoys martial arts and long walks on the beach – Welcome “Grasshopper”

9 HIMs showed up this morning at GP.  Pikachu posted barefoot having doubled down.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Moroccan Night Clubs

The Workout

Mosey to the wall of pain

3 sets of 45 ct wall sits (Al Gore, Moroccan and Prisoner style). Pikachu forgot how to count to 5 again and Doc was up to his antics with his unconventional methods as well. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets). YHC suggested large but not XL rocks however 90% of the PAX chose not to listen and selected boulders.  YHC had to ask the PAX what XL rocks look like if these are just large.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (they don’t count if the rock doesn’t touch the ground)

Move it up to the parking lot for 4 sets Rock Press; 3 sets of 10 Extended Rock Windshield Wipers

Partner up for 4 sets Rock Planks & Rock Crab Planks.  One partner planks while the other lunge walks/Frankensteins to the speed bump and back.

Return the Rocks and circle up at flag

Aik’n Abs

  • 20 LBCs
  • 10 3 ct Pickle Pounder
  • 10 WWIs
  • 20 H2Ms (10 standard, 5 single leg)

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 15 Plank Jacks

Aik’n Legs

  • 10 – 3 ct High Knees
  • 10 – 3 ct Split Jacks

Split Jacks pushed young Grasshopper over the edge and he had to take some time to recover during COT. 

Announcements:  Megan Smiles Charity Event still needs volunteers (July 20th & 22nd).  Greenville’s Sasquatch CSAUP end of July

Prayer Requests:  Pumpkin and his family of 7 are flying to the land of weed (Coloroado) for a 2 week workcation.  3rd Cousin’s Father-in-law passed away at the young age of 63. Prayers for Double D and his family as his father passed away this week. Forceps house is back on the market as contract fell through.

YHC took us out.

Moroccan Skull Crushers

/in /by

FNGs: Not today

4 HIMs showed up this morning at GP post CSAUP.  Pikachu of course doubled down posting UTurn before the beat down. 

WarmUp:

20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes

The Workout

Mosey to the wall of pain

3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets)

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Swap rocks out for something beafier

4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies

Mosey to playground

Aik’n Abs

  • 20 LBCs
  • 10 Pickle Pounder
  • 10 WIIs
  • 20 H2Ms (10 standard, 5 single leg)
  • 15 American Hammers
  • 20ct 6 inches
  • 30 ct Chicutt Planks

Aik’n Legs

  • 20 Squats
  • 20 Lunges
  • 10 High Knees
  • 10 Split Jacks
  • 15 MNT Climbers

Aik’n Arms

  • 15 Dips
  • 10 Shoulder Tap Planks
  • 3 sets of 5 hand release Merkin + 3×5 ct Supermans

Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)

Announcements:  Megan Smiles Charity Event (July 20th & 22nd.  Greenville CSAUP end of July,

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.

YHC took us out.

Groundpounder- Whats the Deal

/in /by

Pax of 9 for a deck of trouble

H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary

Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins

The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.

Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.

Mosey to the wall behind the baseball field for some dips, and 5 more card draws.

Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.

Deck of Misery Cards

  1. 10 Merkins
  2. 10 Mtn Climbers
  3. 10 Shoulder Taps
  4. 10 Wide Grip Merkins
  5. 10 Plank Jacks
  6. 10 Burpees
  7. 10 Squats
  8. 10 Carolina Dry Docks
  9. 100 SSH
  10. 10 Freddie Mercuries
  11. 10 WW2’s
  12. 10 Butt Kicks
  13. 10 Dips
  14. 100 Flutter Kicks
  15. 10 Diamond Merkins
  16. 10 High Knees
  17. 10 Hand Release Merkins
  18. 10 American Hammers
  19. 10 Smurf Jacks
  20. 10 Monkey Humpers

Prayers for Noah’s Ark’s wife and for Crab Legs

Closed out in COT

Double Digits at GP

/in /by

11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

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

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Start Low, Finish High

/in /by

FNGs: Nope

20 Fozie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

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

Mosey to the Wall for 4 sets of 30 ct Wall Sits w/ overhead  air presses.

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Erkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 30 H2M alternate legs
  • Aik’n Legs: 20 Step ups, 20 Squats, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap planks, 20 Dips, 30 Plank Jacks, 14 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 14 Lunges, 15 High Knees, 15 Split Jacks
  • 4 sets of 5ct Boat Canoes and 2 sets of 10 ct Supermans

Mosey Rocks back to pile every 10 steps change up exercise: Cusak, Overhead left rights, tripress, curls.  YHC believes he won the Splash challenge when returning the rocks.

Mumble chatter around RTQ old lady made YHC moist with her Supersoaker – she started low and ended high.

Announcements:  Truth In Nature needs mentors – Skeet Shoot fundraiser June 15th, new Wednesday AO and Carpex starting 90 min Green Mile workout this week

Prayer Requests:  Dauber’s daughter taking ACT this morning. Continued prayers for marriages and families. Brothers dealing with injuries like Shredder. Praise for Kitty’s son sleeping through the night.

YHC took us out.

T-Claps (Recognition):T- Claps for  Shredder – nuf said