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Today’s workout was sponsored by the # 11.

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4 Pax showed up on this hot and muggy morning from some 11s.

FNGs: Nope
Warm Up: Lap around the track, 11 SSH, 11 Imperial Walkers, 11 Hill Billies, 11 Good Mornings, 11 SFAC, 11 Annies.
The Workout: Moseyed over to the rock pile for medium size rock.  We had 5 sets of 11s planned out but quickly found out that 11s with burpees takes awhile to get through.  First set, 11s with tricep extension/burpees, running across parking lot between each action.  Second set, 11s with Curls/Merkins, again running across parking lot between each action. Returned rocks, and a quick lap around the parking lot for good measure.
Mary: 11 LBC, 11 American Hammers, 11 Heal Taps, 11 Sweat Angels, 11 Homer to Marge, 11 count for Have a Nice Day.
Announcements: Slack/FB
Prayer: For those affected by the past week’s tragedies.

Better Late than Never – UvU3

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UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Empty Nest

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YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest.  With mind at ease, no workout planning was employed.  After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot.  As 4 HIM poured from their vehicles we were noticeably lacking a Q.  The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us.  Alas, they continued down the road and we got started with the workout, sans Q.

FNGs: None.  We didn’t even have a Q.

Warm Up:

YHC lead the PAX in a lap around the parking lot before circling up for the warmup.

Good Mornings x10 IC

Moroccan Night Clubs x10 IC

Smurf Jacks x10 IC

Leg and arm stretches

Overhead Claps x10 IC

The Workout:

All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise.  Spoiler alert: there were a lot of 11’s.

Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.

Black Knight – 11’s with Merkins and star jumps

Sugar – 11’s with plank jacks and squats

Beater – Led us in a multi-leveled Indian run.  We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front.  After the line cycled through once we continued on, doing duck walks instead.  After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line.  10 burpes finished up the round.

YHC – Lead us over to…

Mary:

In similar fashion we went around the circle calling out exercises.  Double D lead us off with a new exercise he had seen.  It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up.  On the down you twist your core and reach your raised elbow down towards your extended arm.  We did 10 of these with each arm.

The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.

Announcements:

BRR in a few weeks.

T-Claps (Recognition):

All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot.  I don’t want to name names but his starts with a B and ends with a lack Night.

Prayer:

All of the families dealing with the tragedy from this weeks events.  Pray also for the first responders who deal with the emotional and psychological stress of those situations.  And also pray for those with mental illness, that they may have the courage to ask for help when they need it.

 

010000

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

8 showed up for a Tour of Kenny’s Grave

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FNGs:Nope
Warm Up: Short run around parking lot with a stop at the community center for 25 SSH-IC, 15 Imperial Walkers-IC, 15 Hill Billies-IC, 15 Daisy Pickers-IC, various stretches.
The Workout:

Moseyed around the community center to the B-Ball Court.  End-Middle-End, 10 Merkins – Bear Crawl – 10 Shoulder Taps-IC – Bear Crawl – 10 Burpees.  Repeat on the trip back to the other end.

Moseyed on over to the rock pile.  3 sets of 15/10/5 – Curls for the Girls/Triceps extensions/Rut-Rows/Bus Drivers.

Moseyed back to the main parking lot for 4 corners. 20 SSH-IC – Lunge walk – 10 Merkins – karaoke – Turkish 7s on the hill – sprint – 20 LBC-IC.

Moseyed around the parking lot and back to the concession stand for 20 count BTW, 20 count People’s Chair, 20 Count BTW with shoulder taps, 20 count Peoples’s Chair with overhead presses.

Over to the pavilion for 2 sets of 10 Erkins/Derkins/Dips.

Mary: 15 Box-Cutter-IC, 15 LBC-IC, 15 Heal Taps-IC, 10 Low Slow Flutter-IC, 10 Homer to Marge-IC, 10 H2M-Left Leg Up-IC, 10 H2M-Right Let Up-IC, Have a nice day.
Announcements: Sup Workout 8/3. $15 (see slack/FB for more details)
T-Claps (Recognition):
Prayer: Young girl have heart surgery today. Ruby who has stage 4 cancer.

 

We missed a few locations at the park and will hit those in the weeks to come.  As the new site Q I look forward to leading you men as often as I can and I thank you for the opportunity to do so.

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Merkin Mania Agility

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1 Year ago Kenny’s Grave was brought back to the gloom as an active AO. We have had some great workouts there over the past year. FV continues to grow and constant numbers for this AO are becoming more normal. The hot soup was in the air this morning. Beater was back in action. Yogi was found in the southern most part of FV. 7 total PAX was ready to put in work. YHC just rolled back from a solo EC run with 2 mins to spare. I grabbed My Boy Blue and a pair of gloves. Go time!

EC: Banana Seat

Warm Up:
Warm up lap with butt kickers/high knees then carioca over to b-ball court
Good mornings x12 IC
Prisoner squats x12 IC
Air squared x12 IC
Slalom x12 IC

The Workout:
Mosey to rocks 3×12 each
Curls (slow, reg., fast)
Tri’s
Straight back rows

Merkin mania quick feet
Figure 8 lap around the parking lots with cones and ladders along long stretch
Meet back in middle for merkins called
X12 reps each lap completed
Reverse merkins
Diamond merkins
Ranger merkins
Knerkins
Hand release merkins

7’s at the hill near splash pad
Burpees and Bobby Hurley’s

Mary:
Pickle Pounders x12 IC
J-Lo’s x12 IC
Heels2Heaven x12 IC
HAND

Announcements:
FB/Slack – Sasquatch coming up

T-Claps (Recognition):
All those that posted in the sauna like conditions

Prayer:
Noah’s Ark wife and family, Yogi’s kids, unspoken

Great work out there today gentlemen. Always a pleasure to see everyone pushing themselves. Modify will be easing into the role as new site Q. Co-Q TBD.

BS Out!

A very late backblast for Ultimate at Mutiny

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FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

Uno, Racing and Burpees @ Southwake Dad’s Workout

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FNGs:

Rapunzel, Rubble, Castle, Cat Girl, Clean Sweep

Warm Up:

The warm up was led by Sir Dawgpound and started just as the sun cleared the clouds.  Exercises consisted of:

  • SSH In Cadence x 20
  • Daisy Pickers x 20
  • Fozzio Arm Circles Forwards and Backwards x 15 each
  • Some Light Stretching with Left leg over Right and Right Leg Over left.

The Workout:

The workout had 2 parts.  The first was led by YHC (Cowboy) and consisted of a modified version of Uno.  The PAX were divided into 4 teams and each team was dealt 7 cards.  The teams were to move through each card and do the following:

  • For a Skip Card the PAX would Skip their side of the Tennis Court
  • For a Reverse Card the PAX would run backwards their side of the Tennis Court
  • For a Draw 2 they would run to the center of the court and pick 2 more cards
  • For a Wild Card they could pick their Color and do 10 reps of the selected Color’s exercise
  • For a number card they would look up the exercise associated with that color and do that number of reps
    • Red = Merkins
    • Green = Star Jumps
    • Blue = Squats
    • Yellow = LBCs (IC)

This was a bit disorganized but seemed to be fun for the kids and their dads.  We did this for 3 rounds.

The 2nd part of the Workout was led by Slide Rule and consisted of 2 activities.  For the first activity all the dads formed a line and planked while the kids jumped over the legs of their dads.  We then repeated but the Dads were in Downward Dog and the Kids Bear Crawled under through the smelly tunnel of Dads.  We then repeated the first part with planks and kids jumping the dads legs but added that once the kids were done the dads would follow the kids jumping the legs of their fellow dads and the kids after they had planked at the end of the line.

The second activity was a series of races in honor of Kentucky Derby Day.  The kids sprinted, bunny hopped, etc for each of their races.  The dads Bear Crawled and Wheel Barrowed their races.  Finally the kids rode their dads like horses and we raced around the tennis court.

Mary:

For Mary the PAX honored Riley Howell – the hero of the UNCC shooting with 21 Burpees together because in F3 we don’t do things OYO we are always together.  Slide Rule also shared some very inspiring words about doing the right thing even when your scared and to remember we all have each other to draw on in those times.

Announcements:

We need volunteers for the next Dads workout in June.  Note it is the same weekend as Run the Quay and a Triathlon that several PAX are running.

T-Claps (Recognition):

YHC personally feels that Skidmark and Pikachu deserve some T-Claps for tripling down today including lots of EC.  Great work men!

Finally Dawgpound came today with water, juice and snacks for the kids today and given the heat they were very needed and very appreciated.

Prayer:

Remember that we all have each other and that we can draw on each other to do the right thing, even when its difficult and scary.  Prayers for the family of Riley Howell and Prayers for all those unspoken prayer requests.

Sweat Angels and Blimps

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Showed up to Norm and Cupid finishing up a good EC (Norm’s first!). Norm reported he also did a 120-burpee penance the night before for fartsacking on an HC for Kenny’s Grave. Way to work Norm! Had 2 Sheepdog first-timers! Trojan and Cricket.

FNGs: none
Warm Up:

Mosey, Run in place, drop on Q’s command, get up, run in place, wall hops (hands on the wall, hop side to side over it as you move down the wall), then over to the circle wall and go around twice, half in walking erkin and half in walking derkin position.

TheWorkout:

BLIMPS – 4 ROUNDS
Rx is 10,20,30,40,50,60, but due to time constraints, opted for a 10,10,20,20,30,30 structure each round instead
B – Burpees × 10 – 40 total.
L – Lunges (jumping) × 10 – 40 total.
I – Imperial Walkers × 20 – 80 total.
M – Merkins × 20 – 80 total.
P – Plank Jacks × 30 – 120 total.
S – Squats × 30 — 120 total. (Alternate with sumo squats)

On the 4th round, whoever finishes first calls “done” and the group moves on to the next exercise.

Combatives:

Wrist grab escapes, with some discussion around appropriate levels of response.

Mary:

Each Pax chose an exercise for 10 reps
Sweat angels (snow angels, but with legs and arms off the ground)
Low slow flutter
Freddy mercury
Big boy situps
Windshield wipers
WWIIs
American hammers

Prayer:

  • Beater on travel next couple weeks
  • Cupid’s friend recovering from back surgery
  • Norm’sgreat aunt passed away (close family)
  • families of the UNC shooting