Tag Archive for: abacus

Slow and Sweaty Wins the Race

/in /by

FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter

Disney 6/16

/in /by

4 Pax took on the terrain that is Disney  (LED, Best in Show, Abacus and Breach on the Q) 

Warm Up: Mosey around the soccer field and then circle up for 22 count exercises of Imperial Walkers, Good Mornings, and SSH.

The Workout: Mosey over to the abyss for some crawl bear to the bottom and then bear crawl back up, performing 11 merkins and the bottom and 11 Pickle pounders at the top, rinse and repeat for another round to equal (22) of each exercise. Mosey back to the soccer fields for some Crab Walk Soccer. The team that gets scored on had to do 10 Homers to marges, then with one leg up then the other, so it pays to be a winner. Turns out that a kickball is not the best choice for this type of event, but we made it work. We needed to take a lap around the field in the middle to give our shoulders a break.

We wrapped with 22 merkins with a ball pass around the square.

Mary: Circled up for 22 counts of Heel taps, dying cockroaches, and hello dollys

Announcements: F3 picnic on July 30th at Harris Lake

Closed in Prayer

Lucky 7s

/in /by

I have “fond” memories of H1N1’s 1st Anniversary Q at Possum Trot back in 2019 so I decided to borrow from him for today’s inspiration.

FNGs:

Not this time

Warm Up:

Mosey to the parking lot on the other side of the bridge for:

SSH x20 IC

Daisy Pickers x10 IC

Frankenstein x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

The Workout:

We ran down the hill, across the street and down Church St to the bottom of the hill.  From here  we started our circuit of  Lucky 7’s.  We would run up the hill, do 7 Merkins, run down the hill, do 7 WWII and repeat for 7 rounds.  We stuck together and did all the exercises together for accountability.

After that we ran down to the middle school.  We did the ramp railing shuffle up two levels and then ran down the steps and all the way down the ramp to bear crawl back up it.  We did two rounds of each and then headed back to the park for Mary.

Mary:

We didn’t have a lot of time so we plopped down on the newly reconstructed pergola for:

American Hammers x10 IC

Pickle Pounders x10 IC

LBC x10 IC

Oblique LBC x10 each side

Announcements:

Travis Manion WoD on Friday at Cletus

Run the Quay about a month away

Prayer:

POTS cousin Jim going in for brain surgery

 

Thank you for letting me help get your day started today fellas

 

010000

April Ultimate

/in /by

18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

42 in 42

/in /by

Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold.  First, finding 42 different exercises was daunting.  I consulted the ol’ exicon for some help filling the list.  I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time.  We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out.  I was happy with that.

FNGs:

None today

Warm Up:

SSH x42 IC

Windmills x10 IC

Daisy Pickers x10 IC

Moroccan Nightclubs x10 IC

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

With 7 exercises taken care of during the warmup we only have 35 more to go.  We did everything below in the order shown.  All were a 10 count, either in cadence or on a down/up, unless otherwise noted.

Shoulder Taps

Apolo Ohno

Mountain Climbers

Bobby Hurley

Burpees

Curb steps

Carolina Dry docks

Plank switch

Jump lunge

Crab cakes

Crab humpers

Crab jacks

Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back

Star jumps

Diamond Merkins

Doggie Paddle

Zebra Kicks

Failure to launch – Each PAX took a turn counting down from 10

Plank punch

Monkey Humpers

Goofball x16 in ascending cadence

Gorilla Humpers

Groiners

Nipplers

No Surrender

Merkins

Turkish Getup

People’s chair – two sets

BTTW – two sets

Mary:

Circled up in the tennis courts for:

Guantanamo Bay

Dr. W – 5×8 count cadence

Box cutters x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

LBC x10 IC

Announcements:

Road cleanup from yesterday will be rescheduled soon, keep an eye out

T-Claps (Recognition):

Everyone who ran Willimington this past weekend.  Great work men!

Prayer:

The Ukrainian people

The world’s population

16-bit’s coworker Alan recovering from multiple surgeries

 

Thank you men for helping me kick off another year.  I appreciate you all.

 

010000

Uptown Funk

/in /by

The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting.  A good crowd came out to get strong together and to bring a new brother in to the fold.  I was “looking forward” to this workout for a couple days and was excited to see how it played out.  Hopefully everyone enjoyed their time this morning.

FNGs:

Welcome Rocky Road!

Warm Up:

After the disclaimer was given we did a  quick warmup lap around the tennis courts and then circled up for our warmup.

20x SSH IC

10x Sir Fazio Arm circles forward and reverse IC

10x Windmill IC

10x Daisy Pickers IC

10x Frankenstein IC

10x Imperial Walker IX

The Workout:

We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun.  The exercise I had come up with I was naming Build’em Up Ultracides.  The format was simple.  We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another.  We’d run back to the start where we’d do the 5, 10, and then 15 of another.  Run to a farther spot and… you get the picture.

The exercises were:

5 – Burpees

10 – Merkins

15 – Turkish Getups

20 – SSH

25 – American Hammers

30 – Squats

Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.

Once we got all the way to 30 we started to work our way back down, removing an exercise each stop.  We swapped the Turkish getups and merkins for time’s sake.  Even with that we didn’t get all the way through and ended with a 15 count.  I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for

Mary:

Circle up in the tennis courts for :

10x LBC

10x LBC with knees to the left and then to the right

10x LSF

10x Box cutters

Announcements:

Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8.  Reach out to LED or Sprinker for more details

Sleep in Heavenly Peace eagle scout bed build upcoming and then need help.  More information to come on this.

Prayer:

Fram’s friend Randy from his small group who is dealing with cancer

YHC’s coworker Alan who is also dealing with cancer as well as surgery complications

YHC and my family.  It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me

 

I hope you all enjoyed this morning as much as I did.  For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces.  Expect to see more of me as I turn this year around, starting today.

 

Always an honor

010000

Ultimate 10 vs. 10

/in , /by

20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

The Ultimate Mutiny

/in /by

18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

Sheepdog-10/22/2021

/in /by

FNGs: none

EC:  Maybelline & Shredder

Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25  SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs

The Workout:

we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.

Mossied over to the knee wall and got busy with:

  • staggered squats x 10 each side
  • Merkins, TUT, x10, 2 rounds
  • Squat kicks, over the knee wall x10
  • Erkin set. Pax rotated between Diamond then “hopped” to regular. x10, x15, x25. We added wide grip to up the challenge.
  • 2 punch combos with a front kick, R&L.

Mary: LBC, LSF, and Crab Cakes

Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend

Prayer: unspoken

A Case of the Dropsies

/in /by

It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest