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Sheepdog – shelter is good
5 Pax for EC joined by 3 more in the Gloom
Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back. Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.
Finished the deck…..
Nice turn out tonight with PAX of 8…
EC: Deere 3.5miles, Skid Mark 4miles, Lipsync 5miles. Gump & Pikachu Ping Pong.
Warm Up: mosey to shelter, Arm Circles fwd & rev, Daisy pickers, arm stretches.
The Workout: Deck of cards: Number of reps preformed based on card number picked.
As we completed the entire deck the following happen…..
Hearts = Cadence Mountain Climbers x 104
Diamonds = Diamond Merkins x 104
Clubs = Cadence Balls to the Wall x 104
Spades = PAX member picking card calls it (examples: squats, homer to marge, wide merkin etc) 104 reps of various.
Joker =2 x 15 Double Merkin Burpees
Mary: 25 Cadence American Hammers, Protractors 10 Cadence, 22.5, 45, 90, 45, 22.5
Announcements: Blue Ridge Relay sign up, Long Ass ATT Run Feb, Q Swaps.
Prayer: Rams leg and head, Aquaman keeping his head in the game and sticking to F3, Crablegs, Doug Stein recovery (I must apologize there were a couple others I forgot)
2nd F Tapline
Peace Out 2018!!!
PAX of 14 came out on New Year’s Eve to say “Peace Out 2018” with a “Rocking Good Time”
Warm Up
A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s
The Workout
Rotating rock circle with curls for the girls, shoulder press, rows and triceps extensions
Barley curling across parking lot
Rock kicking crab walk across parking lot
Al Gores with rock against wall
John Cusack rocks back to rock pile
Bear Crawl across parking lot with 2-4-6-4-2 merkin pyramid
Mosey to tennis courts
Your gents on the fence (balls to the wall)
Mary
Around the horn 5 count
Announcements
Changes coming to Mutiny in the New Year (BBs, more flags, more Leaders, etc)
Future work needed at Woolfie’s house
Prayer Request
Crab Legs, Noah’s Ark, DD’s family and Boy George’s son
Fritter excitement
33 Pax’s 4-2.0s with 17 getting in some EC. start to new year!!
Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.
Group 1
Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot
1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other
Group 2
Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.
mosey to concession
bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC
mosey back for mary
Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.
Building Hulk Arms
17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!
Warm Up:
Mosey around the track for a 1 lap warm-up.
Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC
The Workout: Bring the PAIN!
Began with 5 slides in a basketball defensive stance followed by one burpee. Rinse and repeat adding an additional burpee each time until the roundabout was reached.
Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting. Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock. Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).
Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips. Performed 10 count of each exercise IC. Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.
Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.
Mary:
Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:
Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.
2nd F provided by Lipsync – coffee and donuts
Sheepdog- Q Round up
Warm Up: Pax rotated through leading; SSH, IW&HBs, Windmills, Fasio Arm Circles, Merkins, Dirkins and Erkins.
The Workout: Burpee Box Jumps, then traveled along the brick knee wall. each third shift, three merkins. Lunges between knee walls, and three burpees at each end. Rinse and repeat with a session of Sticky Fingers inbetween. Ended with a review of last weeks armbar.
Mary: LBCs and 6” leg hold.
Announcements: CSUP & Christmas Party
Prayer: Norm lead Pax in a discussion on focus and then took us out; CrabLegs and others fighting injurie and sickness, job hunting, and families.
12 Days of Christmas; Respect for 41
Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands. Dauber took over and warmed up the PAX with the following exercises: 20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.
The Workout: PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise. Rinse and Repeat. PAX walked to the driveway lining up into two lines. PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot. Each PAX grabbed a medium-sized rock and circled up in the parking lot. In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises: Rut-Ros, Curls, Tricep Curls, Squats. PAX moved one space to the right before executing next exercise. Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise. PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts).
Mary: 12 Days of Christmas (F3 Style): Q passed out 12 index cards to 12 unsuspecting brothers. Each index card had a number (1-12) and a corresponding exercise. We missed R-22 for special 5th day. In the spirit of The Twelve Days of Christmas, F3 gave to me….
1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)
2nd Day: 2 Plank Jacks
3rd Day: 3 Mountain Climbers
4th Day: 4 Wide Merkins
5th Day: 5 Burpees OYO (missed you R-22)
6th Day: 6 Box-cutters
7th Day: 7 LBCs
8th Day: 8 Freddie Mercury
9th Day: 9 Merkins
10th Day: 10 Squats
11th Day: 11 WW IIs
12th Day: 12 SSH
PAX and Q were spent. Dauber asked Double D for a 10-count hold. PAX knew they were in trouble when Double D went off count a few times. (Must have been that new math) It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air. Recovered after a lengthy time.
Announcements: CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history). Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga. And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.
Prayer: PAX circled up and held hands. Dauber took us out. PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)
EC: 2 mile run – Banana Seat, Beater and Dauber
Always an honor leading you men.
Dauber – Q
ATMs at the Bank
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.
Possum Trot ’55’
QIC: The Natural
PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED
Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.
Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.
Announcements: CSAUP December 15th.
COT: Prayers and praises.