Ultimate Skeeels
PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins, squats. Around the horn for Mary.
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We all got crabs and someone lost their pancreas
FNGs: None
10 HIMs posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.
2 sets of 10x3ct: Rock Press and Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters
2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.
Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.
Mosey to the Putting Green
8 ish rounds of Get ‘er in the hole: Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs. In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there.
Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins
Prayer Requests: Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck), Motor Boatin’s brother going through a divorce after 25 yrs of marriage.
Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,
T-Claps (Recognition): HazMat laid down 4 workouts this week.
Bikini Season Ain’t Over Yet
It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.
Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings
Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards
Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.
Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side
Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds
Broad jump 50 yds in front of school
Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s
Announcements on slack.
Prayers for our world.
Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.
BS Out!
Upper fo Show
8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.
Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching
Partner up
Pull ups and swing tucks
x10 each then switch 3 rds
Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds
Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10
Shelter
Abyss merkins x10
donkey kicks x20
3 rds
Tennis court
Suicides with increasing burpee merkins each return
Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders
As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!
BS Out!
Dawgpound Celebrates 4 years
EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:
Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.
Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees
The Workout:
Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.
Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.
Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.
Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.
Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.
Mary:
Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl
Announcements:
T-Claps (Recognition):
Prayer:
All unspoken prayers
The Mario Cart Lineup Continues
Saturday March 20th, 2020
FNGs: Welcome ‘Peach Beach’
Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi. YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX. Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).
Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.
The Workout: 3mi and 6mi option
Mary: no time today
Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack
T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring! Emeril recruiting a 4th FNG in just as many weeks
Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted
17 PAX Under the Lights for Ultimate Frisbee
FNGs: Welcome back Lipsync to the gloom (6 months). None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up: SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout: 9 V 8. Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too. After each score, 5-10 count exercises were called out including burpees and merkins.
Mary: Nope. The game exceeded 45 mins plus.
Announcements: See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition): All the PAX who helped out on Sunday morning moving items at Mama’s House. Great leadership LED organizing everyone.
Prayer: YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!
Honored to lead! – Dauber
Do the Major Melon Dew T-Shirt Challenge
Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar. Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast. Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q
FNGs: none today
Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins
The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse
Mary: no time today
Announcements: Monthly Challenge #3 begins Monday; #monthlychallenge on slack for more details
T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag
Prayer: the safety of all the students, teachers, state workers going back to school on Monday. Also the safety of everyone state-wide as COVID restrictions begin to ease up.
6 V 6 Ultimate at Ting under the Lights
FNGs: none
Warm Up: SSH, Good am, Frankensteins, static stretches
The Workout: Very fast paced game with lots of scores resulting in many 10 c exercises including merkins, monkey bumpers, ssh, LBCs, etc. Very intense at times as we heard tremendous cheering support from the PAX jogging at PC.
Mary: OYO
Announcements: Super Bowl Squares fundraiser – See Dauber on slack/FB
T-Claps (Recognition): All the PAX for taking the red pill, running through the 32 degree temps; thankfully the rain held off
Prayer: PAX injured, UNSPOKEN, US leaders, military; YHC took us out
Super exited to be back in the gloom under the lights; honored to lead men. – Dauber
Rolling 14 Deep Through Holly Springs
I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am. I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather. There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187). For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F. Man did we own those streets rolling 14 deep through Holly Springs.
FNGs: none today
Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins
The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.
Mary: no time today
Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm
T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME
Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt. Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row