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Its Colder than a Groundpounder 12/26

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4 Pax for a very balmy after Christmas workout at the Groundpounder.

Quiver, Bobby Boucher 8bit and Breach on the Q

Warm Up: Mosey down the road and back, circle up for 22 count reps of SSH, Windmills, Frankensteins, and Imperial Walkers/Hillbillies.

The Workout: Decided on a throwback idea and found our way around veterans park. On the greenway, we found a new pile of rocks and stopped for a jerk circle of rotating rocks. Curls for the girls, Triceps, overhead press and some trunk twits were on the agenda.

Got back on the move scout run style and moved over to the abs station and got on the six for some big boys sit-ups, v-ins, and some backbreakers.

Back on the move again stopping for another break of Prisoner squats, mountain climbers, and bat wings.

We made our way back toward Jones park and could not get through a ground-pounder workout without some actual ground-pounders, so we hit the rock pile once again for some ground-pounders and curls for the girls.

One more mosey back to the bathrooms for some balls to the wall and people’s chairs before finishing up for mary.

Mary: Circled up for  some LBC’s and Homer to Marges before have a nice day

Prayer: Prayers for Quiver as he and his family head toward Disney, prayers for those that are without jobs and that they get back on their feet quickly, and prayers for those with Covid and that they weather the storm without loss.

4 corners of Dora

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Saw a post late the Shredder was looking for a Q for Sheepdog,   YHC had not Q’d sheepdog so I message him that I would take it. Picked up Bobby Boucher for a clown car to AO.

FNGs: none
EC: Shredder

Mosey around the side parking lot circle and head to the front of the school.
Warm Up: SSH, Sir Fazio Arm Circles Forward and backward, Imperial Walkers, Hillbillys, Good Mornings

The Workout:
Thang 1: 4 Corners, Merkins, Monkey Humpers, Carolina Dry Docs, Squats. We started at 5 at each corner, worked up to 10, was going back to 5 however stopped at 8 to move on to the next workout
Thang 2:  Dora 123, 100 Step-ups, 200 Freddy Mercury’s, 300 LBC;s,  only ended up on 100
LBC’s to leave time for Shredder for some combat work.
Combat: Worked on firing punches by pushing into the ground first, 10 each side, the added
punch for 10 each side. Then finished with 10 on each side of finishing the following through the punch.

Mary: Ain’t got time for that.
Announcements: Frosty Saturday, Dec 5th, Beer Ruck on the Dec 12th, Christmas Party 17th.
T-Claps (Recognition): Shredder doing EC on his own, Bobby Boucher for doing 4 in a row this week.
Prayer: YHC Highs Schoool Friend Don Millers Family, Bobby Boucher Managers wife’s Father in Law Passed, 187 and wife, Shredder and his sleep issues.

Was good to Q again, it has been too long, will look back to getting on it more often.

This is the way…Over and Back, Up and Down…

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Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery.  I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.

FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees.  Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.

Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down.  Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.

Bday Q #3 – Suicide Burpees

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It was an even cooler morning with sub-freezing temps around 30 degrees but that didn’t stop the legendary crew that showed up for Possum Trot this morning. Once the party started there was little consideration given to the cold as we didn’t stand still very long.

Thanks for coming out this morning and helping YHC celebrate my birthday. You guys are awesome and you make me better and stronger every day!

Let’s do it again tomorrow at Kenny’s Grave.

FNGs: None

Warm Up:

We moseyed around the tennis courts and circled up in the parking lot to get the blood flowing…
SSH x 20 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

This workout took place exclusively on the tennis courts…
Part 1: Burpee Suicides – run to the end of court 1, perform 5 burpees, run back to start and perform 5 jump squats. R&R for all 4 courts.
Part 2: Usain Bolts – The man on the end calls out an exercise for everyone else to do while he travels the width of one court and back. Method of travel was one of the following: bear crawl/crawl bear/crab walk/gorilla walk/lunge walk/ duck walk. R&R x3 rounds with a different mode of travel each round. No exercises were repeated. Well done, HIM!
Part 3: Escalator – The man on the end called out a 10 rep exercise which everyone did together in cadence then ran down to the other end of the courts and back. Upon return, the next Pax stacked a second exercise until all added theirs to the stack. A slight audible was called due to time constraints and the rep count was reduced to 5 to make sure we were able to complete the round just in time for COT.
Mary: Included in part 3 of the workout
Announcements:
Frosty CSAUP on Sat – starts at 0600 at Fleming Loop (?) – check FB and Slack for complete details.
Ultimate under the lights at Ting on Mon., Dec 7th @ 0530.
Sign up for the Christmas party on Dec. 17th – Pax only.
T-Claps (Recognition):
All who came out to brave the cold and get shweaty to help YHC celebrate. Special T-Claps to 16-Bit for the 2nd F where there was a sighting of LED, Fonzie, and Fumunga.
Prayer:
Dauber’s job situation has improved dramatically in the last 18 months (praise)
Quiver has a coworker whose wife is dying of cancer
Fanny Pack and 187’s M’s – health issues
Those struggling during the holiday season esp. in light of COVID – reach out to those you haven’t seen. Keep picking up the six!

Didn’t we do this last week?

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EC: 500 swings – Dawgpound, Emeril, YHC; Run – Redenbacher, Emeril

FNGs: Not today
Warm Up:

SSH – was supposed to be x10 IC but we went to 40 while we waited for Pablo to get one in after arriving a little late. He took his time.

5x Burpees OYO for the late arrival
Hips in a barrel
Foot trace
Single leg hinge
The Workout:

Pyramid Building – start with one exercise, go through each round with the right arm followed by left. After each right side 30s chillcut plank, after each left 30s low plank hold. Add an exercise each round until all are added, then repeat once more and then we made it to one round on the way down before we were out of time.

Turkish Getup x1

Overhead squat x10

Upright row x10

Uppercut x10

Bow Draw x10

Death March x10

Mary:

Bobby Boucher was asked if he wanted more merkins or more squats. He said he could always use more merkins so we did Sally with merkins.

Freddy Mercury x20 IC

Low Slow Flutter x20 IC

American Hammer x10 IC – mace optional
Announcements:

Upcoming ruck events. Christmas party.
T-Claps (Recognition):

Bobby Boucher for getting after it in these first few weeks. Great work!

Steamboat for posting without Wiggly while Wiggly works his way off the IR. Impressive for an 18 year old!
Prayer:

187 & Tracey.

Nothing like a good, simple rock workout.

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FNGs: none
Warm Up: SSH x15, Windmills x10, Good Mornings x10, Fozio Arm Circles – 10 forward/10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the rock pile and were instructed to get a medium-sized rock, then circle up in front of the amphitheater for some rock work.
Step 1: Curls for the Girls x15, triceps x15, Ground Pounders x15, Ruh Rohs x15, overhead press x15. Jog to the back of the library.
Step 2: Tempo squat x15. Jog back to the front.
Did three rounds, returned rocks and Indian ran the long way back for Mary.
Mary: Popcorn mary, followed by a little bit of yoga.
Announcements: CSAUP, Beer Ruck
T-Claps (Recognition): Bobby Boucher for sticking with F3 for a whole week. Keep it up!
Prayer: PAX who are going through health issues.

Slow is Smooth, Smooth is Strong

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Today our work was focus on being slow, holding the pose, and getting stronger. Thus we slowed it down as we built our pyramid.

We did a small number of Turkish Getups. I don’t know why guys don’t like Turkish getups. This is surprising to me. I think it is a problem that we are not doing enough Turkish getups in our workouts.

500 KB Swings: Dawgpound, Emeril, Pikachu
EC: Cupid
FNGs: None
Warm Up:

Bounce with Me
Foot Traces
Hips in the Barrell
Fazio Arm Circles Forward/Backward
Ring out the shoulders
Emeril’s Neck Stretch

The Workout:

3 Turkish Getups Each Arm

3 Turkish Getups Each Arm
5 Back Bow Draws
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side
15 Bent Over Rows Each Side
3 Turkish Getups Each Arm
5 Back Bow Draws Each Side
5 Overhead Squats Each Side
10 Uppercuts Each Side
10 Halos Each Side

3 Turkish Getups Each Arm

Mary:

6 Minute Abs — Everyone loved it.
Announcements:
T-Claps (Recognition):
Prayer:

187 and Tracy

High Quality H2O

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YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.

FNGs:

Welcome Bobby Boucher!
Warm Up:

SSH x20 IC

Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC

Burpees x5 for a late arrival
The Workout:

Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.

Thing 1 – BOMB

Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.

Thing 2 – Cultural Visit

We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:

Step ups / reverse squats x2

Returned our rocks

Balls to the wall / dips

People’s char / dips

Mosey back to the parking lot

Thing 3 – Animal walks

Low slow flutter x10

Bear crawl length of the parking lot

Low slow flutter x10

Plank hold x10

Crab walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Duck walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Heels to the heavens x10

Mary:

Popcorn with favorite exercises from 4 different pax
Announcements:

TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):

Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:

187 and his M, Quiver and his family, Build-a-Bear

Abe Gets Hot for Teacher

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YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Q-Swap Week – Disturbing the Peace

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YHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.

FNGs: Nope

ECP: Wahoo, Hamm, The Joker

EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187

7.5 miles: Revere, Hanson

Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.

A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:

Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps

Mosey back to shovel flag.

The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.

Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.

Thang 3:
Evolution of man (crawl, walk, run) x2 rounds

Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*

Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds

Mosey back to shovel flag for COT.

Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow

T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.

Prayer:
No prayer requests, YHC took us out.

Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.