Tag Archive for: Blue Hen

Nemo – My #1 Fan

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Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat.  EC credit to 187 (check that pace), Skidmark and Crosby.

Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.

The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins.  10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late.  On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.

Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.

Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney.  Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play).  Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.

Prayers: A reminder to take time to listen to others and see any signs.  Praise for how F3 guys step up as needed, for each other and for the community.  Plenty of unspoken.  YHC took us out in prayer.

The Evolution of Soccer

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When: 06/19/2018
QIC: Blue Hen
The PAX: Blue Hen, 187, Emeril, Yogurt,The Natural, Forceps, Pablo, Pikachu, Breach, DogPound, Da Business

The Q got a late night text from Flanigan asking to sub in for the Q. While watching highlights from the World Cup it only seemed appropriate to draw up a soccer themed workout. Went to the 2.0’s soccer bag and pulled out a ball and retrieved some cones and the workout was ready.

Warm UP
Quick run from the front of the school and around to the soccer field, but kickers and high knees along the way. The Q had set up 15 cones in a line and took the Pax through some rounds of shuffles, cone jumps, and backwards shuffle. X 20 Windmills, X 20 Good Mornings, X 20 SSH.

The Thang
The PAX divided into two teams with one team having an extra player. We moved the goals about 50 yards apart and set up cones around the perimeter. Shirts vs. skins in a round of crab soccer. If the ball went out of bounds everyone had to do 5 burpees. If a team scored a goal the other team had to do 10 merkins. Dogpound and Breech sacrificed their bodies while Emeril made several strong saves in goal. F3 SouthWake has some strong CrabWalk Soccer players. An Indian run lap was the intermission around the track. During the second half burpees were substituted for merkins and you could either crab walk or bear crawl to the ball. As the PAX approached 200 merkins (50 burpees) the Q called everyone on their feet for about 5 minutes of somewhat normal soccer. Not sure who won, but we all finished stronger with at least 200 merkins and covered in dirt and sweat.
The goals were put back to where we found them and the PAX followed the Q down towards the playground running up and down the hill. As the PAX approached the playground everyone held a low squat hold on the fence by the playground. On the call everyone backwards run down the hill and back up to hold the squat hold on the fence. Rinse and repeat 5 times. Quick mosey over to the front of the school for Mary.

Mary
Circle up and the Q called out and ab exercise for the PAX to complete while shuffling around each person in the circle. The next person called out an ab exercise until all eleven went.

Announcements
Convergence 4th of July at Disney 6:30 am.

Prayer Requests
Carpex brother Snots with heart issues, CrabLegs, and the Robinson family that lives in 12 oaks rebuilding after a house fire this weekend.

Just a little bit muggy this morning

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PAX of 17 at Paradise City to workout on this muggy Monday morning.   6 PAX started the day early with 2-2.5 miles of Extra Credit.  The merkin challenge became just a bit more exciting for this Q as The Dawgpound told me he was chasing and planned to catch and pass me by weeks end.

PAX: Emeril, 187, THE Dawg Pound, CHiPS, UTI, Yogurt, Peeping Tom, Doc, Skidmark, Forceps, Roger Roger, Blue Hen, Moby, Brony, Pikachu, OCR and welcome FNG Pablo

Q:  CHiPS/Emeril

EC:  Emeril, CHiPS, UTI, Peeping Tom, Dawg Pound, Roger Roger, Skidmark

Vests: N/A

HC Fartsacks:  N/A

Excuse lexicon addition: N/A

Warm Up:

3/4 Mile Jog – Fast feet step ups, Karaoke on the jog.  20 Merkins bottom of the ramp

½ Mile Jog – x10 each way Fazio Arm Circles, x11 Good Mornings, x12 Windmills, Arm Stretches

The Workout

Tennis Courts – 11’s

10 Merkins to 1 Squat

Varied the types of Merkins and the types of Squats.

Tunnels:

Partner up.  1 partner does the short run while the other partner does Balls to the Wall

Swap/repeat

Leave the tunnel and 1 partner does the long run while the other partner does bear crawl up the hill

Swap/repeat

Mary:

On the run – x 20 low slow flutter, x 20 Homer to Marge, Good Mornings, x10 Boat Canoes, x10 Freddie Mercury’s, Stretches

Total running ~2.7 miles

Announcements:
N/A

Prayers:  From Skidmark – Family that lost their father to cancer.  Moby – Friends brother in law died in his sleep.  Prayers for both families

Scripture: Luke 15:3-7 – “Then Jesus told them this parable: 4 “Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it? 5 And when he finds it, he joyfully puts it on his shoulders 6 and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’ 7 I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.”