Kenny’s Grave Upper Body from 4.06.23

/in /QIC:
PAX: , , ,

PAX: @Sprinkler, @Finkle, @Si, @Felix

Warm-Up: SSH, Mountain Climbers, Sir Fazio’s, Imperial Walkers and mosey around the parking lot.

Main Event: Did a round of decreasing Sheldon Coopers.  Exercises were Burpees, Squats, Big boy sit ups, Merkins.  Started with sets of 10 took a lap around the parking lot and came back and did 9 in a set and so on.  We stopped after set 6 and down to the ball park bleachers.  We did sets of bleacher merkins, dips, and derkins.  This part really burned the shoulders!

After we finished a few sets we continued with Sheldon Coopers doing sets 5 down to 1.

Mary: can’t remember.

Prayer requests: can’t remember

So many WWIIs

/in /QIC:
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FNGs: Nope

Warm Up:  SSH, windmill, good morning, sir fazio arm circles, frankenstein, slo-mo merkins

The Workout:  Super lazy copy and paste from a workout Abe ran here last year.  Starting from the parking lot, made our way down the greenway, stopping at every other light pole for an exercise.  Upper, Lower, Core, repeato. 

For upper, we either did a merkin sampler (5 standard, 5 wide grip, 5 diamond), or Carolina Dry Docks. 

Lower we alternated between standard squats and jump squats (Squat down, touch the ground with both hands outside the feet, then spring up to a jump).

Core was only WWIIs.  I wanted to max these out for some reason.  Mission accomplished. 

Mary:  Not much time left, so we did box cutters and LBCs…I think that’s it.

Announcements:  Nope

Prayer:  My M in her job search

Kenny’s Grave Out and Back

/in /QIC:
PAX: ,

PAX: @Finkle, @Pumps

Warm-up: Mosey around the parking lot.  Daisy pickers, Willie Mayes Hayes, Imperial Walkers, Hillbillies

Workout: Headed over to the ball park bleachers and did 2 rounds of dips, irkens, dirkens all with a 10 count and wall sits for a minute each round.  Then we headed down the green way doing 10 count of prescribed exercise stopping at each light pole.  R&R on the way back.  We stopped at bleachers again for 2 more rounds of dips, irkens, dirkens, and wall sits.

Mary: Homer to Marge, Freddie Mercuries, boat canoes, lower back stretches, and leg stretches.

Prayer requests: @Warbucks father with back pain, @Gamecock’s father-in-law recovering from brain surgery.

Heartbreak at KG

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4 PAX came out to Kenny’s Grave. We took a field trip that an old school HIM (Yosef) once took me to. The hill at Parker Pointe pool was great for killing the legs.

Mosey
Warm up on the way to hill
Good mornings
SSH
Mtn climbers

Heartbreak 1, 2, 3’s
100 hand release merkins
200 groiners
300 squat jumps

Indian run back

Mary
Double triangle crunch
Pretzels
Out and ups
LBC’s

Great work PAX.

BS Out!

Traveling Rocks Hurt

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YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.

Warm up lap around the field

Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers

Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5

See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.

That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.

BS out!

Barbells, kettlebells and maces, oh my!

/in /QIC:
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FNGs: None

Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins

The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.

Mosey to Basketball court.  Game of knock out.  Losers must do 10 merkins, 10 squats, 10 WWIIs before returning. 

Mary: Good morning, arm stretches, hamstring stretches

Announcements: CPR class 11/21; Volunteer spots still open HS Half. 

T-Claps (Recognition): Gump my fellow quinquagenarian

Prayer: PAX running HS Half; Deal with our addictions.  Challenge for each PAX to talk to someone about anything they are struggling with. 

BOMBS on Dragons at the Grave

/in /QIC:
PAX: , ,

PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance.  We substituted merkins with J-Lo’s.  Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.

2nd event was BOMBSL.  Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back.  50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st.  Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.

Running in the Rain at KG

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FNGs: YES!  Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios.  Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children.  Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up:  SSH, IW, Frankensteins
The Workout:  Ran to and from Fleming Loop.  Stopping along the way for merkins, dips, daisy pickers, squats, lunges.  Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary:  sprinted to KG shelter just in time when the skies really open up with a downpour.  Stretching OYO
Announcements:  Sign up for Hollyfest
T-Claps (Recognition):  All pax who ran in the rain this morning and Gamecock for picking up the six.  Nice job getting in 2.6 miles today men.
Prayer:  adoption delays and costs, marriages, UNSPOKEN, new old boss.

YHC took us out.  Honored to lead.  -Dauber

 

 

SOF training 2nd round

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Air Force activates Special Warfare Training Wing at Joint Base San ...

FNGs: none

MAGGOTS: @K I T T Y L I T T R, @Gamecock, @Pumps, @H1N1, @Warbucks, @Finkle
Warm Up: 10 exercises: mosey, butt kickers, high knees, walking cradles, walking toe touch, sir fazio arm circles, bird dogs, dying cockroaches, front plank, side planks both sides.
The Workout: 10 rounds of 1 minute plank holds and 10 army grade push ups.
Mary: LBCs, CBLs, American Hammers, Freddie Mercuries, lower back stretches
Announcements: Derek Davis at end of the month, stay hydrated
T-Claps (Recognition):
Prayer: PAX traveling, Jeff and Hannah White (Mr. and Mrs. K I T T Y L I T T R) adoption process.

Shoots and Ladders + 7’s

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YHC pulled in just in time with only 1 other car waiting in the parking lot of Kenny’s Grave. Visiting today was none other than Maddog2020 and RogerRoger. We didn’t have enough for basketball but we did incorporate our shooting skills. Here’s what went down.

Warm up lap around track

Good mornings
Sir fozio arm circles
Windmills
Seal jacks

Bball court
7’s – inch worm across court
Monkey humpers IC
Crab walks back across
Double wide merkins IC

Shoots and Ladders
Each PAX takes a free throw shot. If you miss we do the exercise. We add an exercise on each additional miss, like stack’em. If someone makes it, we take the exercise away
1-merkin x10
2-burpee x5
3-suicide
4-flutter-kick x10 IC
5-squats x15
We learned that Maddog2020 has mad hoop skills. We never got past the burpees since we kept making buckets.

Mary
Reverse LBCs
Homer 2 Marge
LBCs
Windshield wipers
Lower body stretches

Roger Roger’s M lost a friend to cancer at a young age. Remember that family in prayers.

Thanks for the visit guys, otherwise I would have been solo since no regulars showed up. Strong work!

BS out!