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Yoga in the gloom

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Late post due to Wrightsville prep; had literally no time until now!

7 PAX out for a Wrightsville-friendly session of wristlocks and yoga.

Warm Up:

Side straddle hops, Frankensteins, Sir Fazzio arm circles, Michael Phelps, good mornings, Mahktar N’ Diayes.

CQC

Wristlocks: hammerlock, pickpocket, diamond arm bar

The Workout:

Vinyasa yoga

Mary:

LBCs and WWIIs in the final 2 minutes
Announcements:
Prayer:

Shredder’s surgery in a half hour, safety for Wrightsville runners, family who lost their 9-year old son.

 

Go Away Cold Weather

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4 PAX for another cold morning at Kenny’s Grave. We may regret asking you to leave come August but for now…LEAVE. YHC stated this would be nothing crazy today, just a simple workout. Here we go.

Warm Up:
Lap around the track and over to the court.
SSH x30 IC
Upper body stretches
Slow Good Mornings x10 IC
Lower body stretches
Squatted Moraccan Night Clubs x20 IC

The Workout:
Suicide Dora
Partner up. Runner would back peddle to half court do a burpee then run back to start, back peddle full court do a burpee then return to start. Other partner would be performing exercises. Switch.
100 – BTTW shoulder taps (both shoulders tapped counts as 1 rep)
200 – Merkins
300 – Reverse LBC’s

Mosey to rock pile. Grab a challenging rock.
Curls. 20 half way up, 20 half way down, 20 full motion. No breaks
Return rock and head to flag.

Mary:
Heels to heaven x10 IC
Yoga stretch
Pulsing Supermans x10 IC
Yoga stretch
Windshield wipers x10 IC
Yoga stretch
Freddy Mercuries x10 IC
Yoga stretch

Announcements:
WB Weekend, The Mule, Q school coming end of March

Prayer:
Family that lost their son, safety for all WB runners, all the unspoken ones

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Burnin’ Down The Quads

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9 men came out in the gloom to pick daisies, sing, and dance.

Just kidding; we worked out.

Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.

Warm Up:

Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips

The Workout:

5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.

Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.

Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).

Mary:

Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).

Announcements:

Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.

Prayer:

The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil

ManBearPig’s & Field of Dreams

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Blood Transformation GIF by South Park - Find & Share on GIPHY

The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!

Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC

The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field

Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.

Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch

Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP

Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend

Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle

With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.

BS Out!

Minding my own business… now I’m Qing

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Warm Up:

Took a lap around the track into our circle up for 20-SSH, 10-Good mornings nice and slow, Arm stretches, 10 ea. – Imperial Walkers/Hillbillies, Butterfly Stretch

The Workout:

Each Pax picked a parking spot and got to business with a “Build a bear-ish” start to the day. Bear crawl down the line – 7 Merkins at the curb, bear crawl back out to 1 Burpee. Ascending and defending order until 1 Merkin and 7 Burpees were felt in all their glory. Prize for winning was helping pick up the six.

From the comfort of our parking spots Pax mossied down to the rock pile and partnered up for a Dora where we explora’d the benefits of reps and cardio together.

Partners swapped between “sprints” up the parking lot and back and the following rock work: 100 bicep curls/100 tricep curls, 200 squats, 100 overhead press/100 chest presses from your six. Q audibled our of sprints into LBC’s and WW2’s once we hit the plus one mile mark on “sprints”

Pax retuned the rocks and lined up for an Indian run up to tennis courts for Mary

Mary:

Pax circled up to finish off with the following: 15-American Hammers, 15-Freddy Mercury’s, 15-Side to Side Heel Taps, 15- Low Slow Flutters, Downward Dog stretch into left leg raise for 10-scorpion presses(?) rinse and repeat for with right leg raised, finished with a lovely have a nice day moment of reflection

Announcements: Gump is swimming now and wants you to join him on the tri circuit 😜 – Wrightsville in the final count down (baaaanaaannnnannnnaaa bana-nantnantna)

Prayer: H1N1 trusting in God’s plan for next step in career path and news of promotion. Grablegs

Benjamin Button

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Pax of 5 showed up in a light drizzle to get wet, sweat, and fall down

Warm Up:

Mosey to the back, 20 Hot-Cross Squat Kicks, 10 reps of Absolution, 10 Good Mornings

The Workout:

3-exercise sets, decreasing reps: 24, 21, 18, 15, 12, 9 with runs in between each set

  • 24 box jumps
  • 24 derkins
  • 24 butterfly situps

500m run (twice around the track)

  • 21 Bobby Hurleys
  • 21 dips
  • 21 boat/canoes

500m run

  • 18 donkey kicks
  • 18 erkins
  • 18 American Hammers

300m run

  • 15 box jumps
  • 15 derkins
  • 15 butterfly situps

300m run

  • 12 Bobby Hurley
  • 12 dips
  • 12 LBCs

Suicides across the basketball court

  • 9 donkey kicks
  • 9 erkins
  • 9 American Hammers

Combatives

Ukemi (accepting the ground) – front falls

Thought for the day

Spiritual ukemi: if you get “thrown” does it keep you down, or do you fall the way you want to and get right back up? Satan tries to throw us so we stay down, but if you accept the fall, acknowledge your fault and make it right, you can get right back up and into the fight.

Mary: lots of ab work in the workout, so no specific mary
Announcements:
Prayer: Shredder’s knee surgery on 3/8

Flying Cupids & Dancing Rocks

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11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15

 

The Workout:

Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…

Prayer:

Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)

Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.

Crablegs (ALS)

Shredder (knee)

Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…

Rain! What rain???

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February 18, 2019 / Mutiny/ QIC: Fedex

PAX: H1N1, Messi, Dauber, Gump, Modify, Motor Boatin’, Cupid, 16-Bit, FedEx

The call for rain didn’t scare any of the 9 Pax that show up this morning. Breath taker made an appearance thanks to Draber.

 

Warm Up:Circled up in the parking lot for;

SSH  ICx25

Fozio Arm Circles  10 Forward, 10 Reverse

Imperial Walkers  ICx10

Hillbillies  ICx10

Monkey Humpers  ICx10

Streches

Had Pax line up for “Catch Me If You Can Indian Run” around the track which is an Indian Run where the last guy drops and does 5 burpees, while the Pax mosey around the track, after burpees are completed the last guy runs to catch the rest of the Pax tapping the last guy on the shoulder who then stops and starts his 5 burpees while the last guy continues his sprint to the front of the line.  Went around the track twice so everyone got a turn.

The Workout: After Indian Run headed to the parking lot where QIC told the Pax to partner up for partner Merkin Wheelbarrows where P1 holds the legs of P2 while P2 walks across the parking lot on his hands and does Merkins when they reach a line, adding a merkin at each line until they reach 10 then switch and head back to start. Headed to shelter, even though it wasn’t raining, for some 11’s. We stared with urkins and squats, then did step ups(10 each leg OYO) and finished with more 11’s this time derkins and squats.

Mary: LBC                                ICx25

Homer to Marge          ICx15

American Hammers  ICx15

5 Burpees OYO
Announcements: Wilmington and the Mule
Prayer: Crablegs, Shedder’s knee surgery, Double D colonoscopy, H1N1 has a job interview tomorrow and Fedex’s Son to keep lines of communication open

What’s Valentine’s Day without Cupid?

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Ok, finally figured this out so let’s give it a shot.  Thanks to Gump and Banana Seat for the guidance and instructions.  FYI, don’t try viewing the tutorial in Firefox.

Pax of 9 show up including 1 FNG (Cupid) – Thanks for coming out and supporting me on my first Q.  This is a great group of men that I was proud to lead (yesterday).

Warm Up: 1 lap around the track then circled up for 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, and 10 Hillbillies

The Workout: Starting at the south side of the parking lot, 20 WWII, 10 Erkins; Bear Crawled to the north side of the parking lot, 20 squats, 10 diamonds; Crab Walked back to the south, 20 LBC, 10 Burpees; Duck Walk back to the north, 20 Star Jumps, 10 Merkins; Alternating Lunges back to the south, 20 Mount Climbers, 10 Shoulder Taps.

Moseyed over to the concession stand for Balls to the Wall while each PAX took turns doing a lap around the building. Followed by Seated Chair while PAX again each took a lap.

Mary: Low Slow Flutter, Homer to Marge, Box Cutters, Heal Taps, Pickle Pounder, Greatest American Hero,
Announcements: This is where I fell short and was not prepared. Only had to check FB/Slack.
Prayer: DD’s Family, Crablegs