@Beerpressure – F3 South Wake

Boulders and Balls

February 20, 2022/in Ground Pounder /QIC: Forceps
PAX: @Beerpressure, Bubba, DOA, Forceps, Gump, Pumpkin Spice

FNGs: None

6 HIMs posted to GP on a cold dry morning for boulders and balls. YHC brought the music box and basketballs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do. If knocked out, 20 ct exercise and then return to the line.

Exercises: 20 10X3ct SSH, 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests: Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

Thunder: Ultimate on Pitch at Womble

July 23, 2021/in Thunder /QIC: Dauber
PAX: @Beerpressure, 8Bit, Breach, Cowboy, Cupid, Dauber, Forceps, Gump, Kubota, Pikachu, Rams

FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way. Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary: Time ran out
Announcements: Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE! Awesome plays men.
Prayer: Injured PAX; Family traveling; boy with kidney disease; Unspoken. YHC took us out.

Honored to lead. Great work in the sun and humidity. – Dauber

Speed Traps

July 15, 2021/in Kennys Grave /QIC: Finkle
PAX: @Beerpressure, abacus, Finkle, Gamecock, Martini

FNGs: none

PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle
Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers. Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches
The Workout: Grabbed a rock and hit the road. At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign. We then went to task to see who was the fastest sprinter. Each person that sprinted then picked an exercise with their rock to lead the group through. YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH. But whose to say it was a competition b/c we’re all winners. Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer.
Mary: none, field trip took too long.
Announcements:
T-Claps (Recognition):
Prayer: @Finkle – prayers for my youth pastor and family, sick with covid. @beerpressure – knee injury, @gamecock – job change

Posts