Give Me Liberty, or Give Me Suicides – Patrick Henry (probably)

/in , /QIC:
PAX: , , , ,

That’s the real quote. No need to look it up. In honor of Independence Day, we stepped into our role as minutemen and walked in line formation against the British.

FNGs: None

Warm Up: Mosey Lap, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Michael Phelps

The Workout: Suicides with the cutbacks set every 3 parking spaces. 5 cones total. In between runs, we would “walk” straight through the parking lot stopping at each cone to perform an exercise. Then “walk” back to the start with another set of exercises.

*Suicides*, Dulkwalk to 10 squats (50 totoal), Bearcrawl to 5 merkins, *Suicides*, Lunge walk to 10 lunge pulse, Crab walk to 5 Carolina dry docks, *Suicides*, Frankenstein to 5 burpees, Mosey to 10 shoulder taps, *Suicides*, Toe Lunge to 10 calf raises, Inchworm to 5 turkish get-ups.

That’s enough of that. We moved to the Red, White, and Blue exercises.

Recovery Mosey, Wall Sit w/ seal and overhead claps, Balls to the Wall. Redbull Smurfjacks, Werkin, Bobby Hurley.

Mary: LBCs, Freddie Mercury, American Hammers, Low Slow Flutter, Boat Hold, Plank Hold, Have a Nice Day

Announcements:Mulch sign up, Norm Picking up KG co-Q, July 4th 1776 workout

T-Claps (Recognition): All who came out

Prayer: Modify as he steps back, Buttermilk’s recovery

LipSync’s 4-year anniversary Q at the location where it all started

/in /QIC:
PAX: , , , , , , , , , , ,

AO: Kenny’s Grave

Date: 25-June-20

Warm Up

  • Run to rock pile and grab a rock
  • Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

  • Barely curling across parking lot
  • Hit the greenway with John Cusack’s
  • Two rotations of squat hold Indian runs with rock
  • Curls for the girls with running lap around the group as the time keeper
  • Rocks spaced out along greenway with alternating bear crawls and crabwalks
  • Jack webs in grass next to baseball field
  • Wonder bras at bathrooms
  • Return walks and jog to Mary

Mary

  • LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

  • Still openings for mulch spreading this Saturday
  • We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

  • Our Country
  • First responders and hospital workers
  • Gamecock’s 2.0 due this November
  • Traveling mercies during the summer break

Not That Kind of Threesome @ KG

/in , /QIC:
PAX: , ,

YHC rolled into Kenny’s Grave a little early to get 3 miles of EC and passed Boy George on the way in who got a head start on his 3 mile EC.

Upon return, Sprinkler was waiting for us. After a quick greeting, we checked the time and with about 3 minutes to go it was just the 3 of us and none of us were planning to Q. We then devised a quick game plan and shared the Q – basically making it up along the way. Not sure what happened with who was supposed to Q but we made it work because that’s what we do.  YHC got in about 2 miles and burned close to 700 calories.  Great work HIM.

FNGs: None

Warm Up:

Sprinkler led us through a few exercises consisting of SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles, Seal Claps & Overhead Claps.

The Workout:

We decided on a modified 4 corners workout around the rec center starting with a rock exercise. We then proceeded to the next corner and took turns choosing an exercise at each stop. Against YHC’s better judgment we took the rocks with us for one of the rounds; a mistake we chose not to repeat. After 4 rounds and 16 different exercises, it was time for…

Mary:

LBC’s / Reverse LBC’s / Homer to Marge / Low Slow Flutter / Have a Nice Day!

Announcements:

New AO @ Fleming Loop starting tomorrow?

T-Claps (Recognition): Way to step up and help lead, HIM!

Prayer:

Boy George heading to Ohio with the family for a week

Sprinkler’s coworker having shoulder surgery

Soldier in Norm’s Battalion who committed suicide – the funeral is today in New Bern

Drowning in Kenny’s Grave

/in /QIC:
PAX: , , ,

FNGs: None

4 HIMs showed up to KG this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Windmills, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10 Goof Balls

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets; Mosey around building after each series.

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

Mosey to pavilion to get out of the deluge of rain.

  • 20 x 3ct LBC’s
  • 10 x 3ct Pickle Pounders
  • 10 Erkins
  • 10 Dips
  • 10 WWIIs
  • 10 x 3 ct Homer to Marge
  • 10 x 3ct single leg Homer to Marge
  • 10 Derkins
  • 15 x 3 ct American Hammers
  • 20 x 3ct 6 inches
  • 10 x 3ct Scissor Kicks
  • 20 x 3ct Chilcutt Planks
  • 10 x 3ct Box Cutters
  • 10 x 3ct Plank Jacks
  • 10x 3ct Mountain Climbers
  • 10 Dips
  • 10 x 3ct Rockies
  • 10  x 3ct Lunges
  • 10 Merkins
  • 20 Hate Handles (Side crunches)
  • 20 Step Ups
  • 20 x 3ct Split Jacks
  • 20 x 3ct SSH

T-Claps for Norm with a 2 mile solo EC

Announcements:  Run the Quay cancelled (virtual run available and possible live run with a small F3 contingent).

Prayer Requests:  Prayers for  Mr Terrific and his family.  For continued prayer for me and my family still dealing with loss of our beloved son. For our corporate and government leadership.

 

Power to the People!

/in , /QIC:
PAX: , , ,

With all the restrictions out there, let’s give the power back. YHC is a generous supreme leader and lets the people choose their pain.

EC: Boy George (in the sideways cold rain, give that man his fritter!)

FNGs: Nah

Warm Up: Lap in the rain, then relocated under the shelter. SSH, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies

The Workout: The People’s Pancake Stack

Format is a reverse stack. Start with a set of exercises and go around the circle removing one at a time at a PAX’s request. Complete the rest.

Round One:

Burpees x10, Absolutions x10, Squats ICx20, Shoulder Taps ICx30, Lunges x40

Elimination order: Absolutions, Shoulder taps (leg day baby!), Squats, Lunges, Burpees

Round Two:

Groiners x10, Merkins x10, Monkey Humpers ICx20

Elimination order: Monkey Humpers (not that much leg day), Groiners, Merkins

Round Three:

Oh look more time! Democracy is cancelled. Regular stack in order of  appearance. 

Carolina Dry Docks x30, Step-ups x40, Dips x30 

Mary: WW1s, American Hammers, Freddie Mercurys, Oblique Crunches, LBCs, Have a nice day

Announcements: Sign up for RUNE

T-Claps (Recognition): Thank you to the Fuquay Four for coming to my VQ in the rain.

Prayer: Wisdom and patience as NC starts to open up

The shortest 10 seconds in the history of time

/in , /QIC:
PAX: , , , ,

EC: Norm, Boy George
FNGs: None
Warm Up: Despite post last night stating no running, we did a quick jog around the parking lot before the usual set of warmup exercises – SSH, Windmills, Imperial Walker/Hillbillies, Sir Fazio arm circles, and Good Mornings.
The Workout: Modify posted on social that he was looking for a Q for today, and it’s been a good long while since I led a workout so I took my Daily Red Pill and seized the opportunity to accelerate my fitness while leading a great group of men. I decided on doing a Tabata-style workout, which consists of several exercises in the follow setup – 8 sets of doing AMRAP for 20 seconds, followed by a 10 second rest. After the 8 sets, you get a 1 minute rest before transitioning to the next exercise (so you spend 5 minutes each). I picked out 7 different things that would alternate between upper and lower body, followed by some core exercises with a bit of cardio mixed in. During some of the 1 minute rest periods we did something – squat hold, arm stretches, plank, etc – other than standing around. The order was:
1. Squats
2. Merkins
3. Lunges – alternating legs, every set we switched between forward and reverse lunges
4. Burpees
5. Mountain Climbers
6. Up tempo Side Straddle Hop – 12 IC for each set, pushed for 13 IC on the last one.
7. Plank – switch between Shoulder Taps and Nippler each set

Observations:
1. When putting this together I thought the 10 second rest would feel too long, having never done a Tabata workout before. By the end everyone agreed the 10 seconds felt like about 2 or 3. It didn’t help having my watch that started beeping at 5 seconds to count us down to start the exercise again.
2. Pace yourself. Before the merkins I mentioned the Goggins workout where he does 10 every 30 seconds and thought that was a reasonable goal. Somebody pushed and did 15 the first few sets and was paying for it by the end. As Norm mentioned, that first set always feels easy and gives you a false sense of hope, but by set 6 or 7 you are just praying for it to all be over.
Mary: Went around the circle with each PAX picking an exercise. American Hammers, In-Up-Out, Homer to Marge, WW2s and Low Slow Flutter. Have a nice day!
Announcements: Banana Seat putting together a running challenge for June, more details to be announced.
T-Claps (Recognition): All PAX present for pushing themselves
Prayer: Praise for Wrangler’s daughter’s recovery/continued healing, family/friends of Heather Prince (HSRC founding member) after she passed away unexpectedly, Gamecock’s niece, Coronavirus

So about that deck of cards…

/in /QIC:
PAX: , , , , ,

FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

Pulled Some Fire Hose For A Barn Burner

/in /QIC:
PAX: , , , , , , , , , , , , ,

I pulled in at South Park around 5:00 am to set-up. One vehicle in parking lot. Could not tell who it was. Looked back at 5:05 and they were off. I got everything in place and the vehicles started rolling in. I was worried that we may have too many PAX and not enough props. It all worked out. So, I made mention that we may have a Fire Drill. Comment made, what is a Fire Drill? I stated it was a surprise…show up and he did not (Dauber). 14 PAX showed up for a barn burner of exercises and some fire hose workouts with no water this time.

FNG: None

Warm Up: Moseyed a lap around the track. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers and we are off to the workout.

The Workout: Moseyed to where the props(stations) were staged and explained what was about to take place. It was complete silence especially when PAX saw the PALLET. M4life was even quiet, I know that’s rare!

1st  partner did station while the other did the following exercises and they would rotate until that station was finished…move onto next station. Rinse and Repeat for almost 4 rotations all the way through

Merkins, LBC’s, Squats and towards the end whatever you had left.

1st Station, 100’ 3” fire hose drag from one end of the parking lot to the other

2nd Station, Farmers carry with 44lbs each arm

3rd Station, 150’ 3” fire hose on your shoulder. Run from one end to the other of parking lot

4th Station, More tractor weights (1) lunges one end to the other of parking lot

5th Station, Rotational Hose slams around a tree with 1 3/4″ fire hose

6th Station, 100’ 3” fire hose drag from one end of the parking lot to the other

7th Station, The most fun for all PALLET PUSH with 50’ 1’ ¾” hose on pallet. You guessed it from one end to the other. It was rough so we had partner push it back to starting area.

8th Station, Tractor Weights John Q form one end to the other of parking lot.

Mary: I knew it was too good to be true M4life started bumping those gums.

Low slow flutter, Box cutters, Downward dog, Leg and pigeon stretches, Have a nice day

Announcements: Check Facebook and Slack

T-Claps (Recognition): EC: Beater by himself. Gamecock for running to AO from his house. Great job to all. It was a tough work out!

Prayer: Beater, Uncle and Cousin Palliative Care called in. Modify sister-in-law broke her back (Molly), passing of Wiggly Dad, Fedex co-worker 50lb box fell on his head, still out of work, Forceps Family

It was a Honor to Lead! Sprinkler

Stone Cold Quartet @ KG

/in , /QIC:
PAX: , ,

Great work getting out into the gloom this morning guys. Thanks for the opportunity to sub in as Q today for an injured Yosemite. (Heal up quickly bro.) — In case you’re wondering, it was cold(er) this morning (40 degrees), and the 4 of us worked out with rocks = “Stone Cold Quartet”. Get it? Never mind. Here’s what went down…

FNGs: None

Warm-Up:

Mosey around the parking lot – up and down rows
Row 1: High Knees
Row 2: Karioka left
Row 3: Karioka right
Row 4: Butt kickers
Run backward back to SP
SSH x 20 IC
Hillbillies x 20 IC
IW x 20 IC
Good Mornings x 15 IC
Sir Fazio Arm Circles x 10 IC forward – R&R in reverse
Windmills x 15 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC

The Workout:

Mosey to the rock pile – grab a rock and partner up. – Super easy with only 4 people.
Partner 1 runs around the Rec Center while partner 2 does rock exercise then runs with the rock in the opposite direction of your partner until you meet up – hand off the rock – partner does rock exercise while other partner runs. Once each partner completes the exercise the round is complete. Runners and those doing exercises stay together throughout. (We wound up getting about 2 miles of running with the laps around the Rec Center.)
Round 1: Curls for the Girls x 20 IC
Round 2: Tricep Extensions x 20 IC
Round 3: Goblet Squats x 25
Round 4: LBC’s x 20 IC
Round 5: Overhead Press x 20 IC
Round 5: Bus Drivers x 20 IC
Round 7: Ruh Roh’s x 20 IC
Return your rock and mosey to the bleachers…
Irkins x 20
Dips x 20
Derkins x 20
Single leg step-ups for 45(ish) seconds each leg.
Too bad we ran out of time because everyone really loved those single-leg step-ups (thanks Boy George).
Mosey back to SP…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC
Freddie Mercuries x 20 IC
Heel Taps x 20 IC
Low Slow Flutters x 20 IC
Windshield Wipers x 10 IC
Have a Nice Day

Announcements:

3rd F Survey on FB/Slack
Memorial Service on Sat. at Hope – dress is casual

T-Claps (Recognition):

Boy George, Gamecock and Sprinkler for getting out there and pushing hard this morning.

Prayer:

Forceps and family
Boy George – family vehicle died and have to look for a replacement
Sickness and injuries (hence the low turnout)

Better late then Never

/in /QIC:
PAX: , , , , ,

FNGs: No
Warm Up:  Quick lap around track with SSH, IW/HB, Good Mornings, 5 burpees.
The Workout: Kettle Bell Indian run down town with a stops at the springs: 11s (Turkish get ups/squats), parking lot 1: murkins, diamond murkins, and release murkins, parking lot 2: WW2,  crunches, and a quick stop at the rails on the way back for erkins, derkins, and dips.
Mary: Have a nice day.
Announcements:
T-Claps (Recognition):
Prayer: