Simple and affective
9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.
Everyone was tired except 187.
The end!
This BB is dedicated to 16 Bit.
BS out!
Tag Archive for: Bobby Dall
Always take the stairs at “The Happiest Place on Earth”
PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…
EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]
FNGs: None
Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.
The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped at the back of the school for some additional exercises. Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat. Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers PAX regrouped into an Indian Runs back to the flag for Mary.
Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!
Announcements: None
T-Claps (Recognition): All the PAX posting, bringing out new and old faces
Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work
Team Pokémon @ Purple Cobra
EC: Maybelline, 187, YHC
FNGs: NOPE
Warm Up:
- Mozy, Run Backwards, Carioca L/R
- Sprint up Cobra Sunrise for your PB
- Fazio Arm Circles, Windmills, SSH
The Workout:
Build-a-bears x3
- T merkins 10
- plank jacks 20
- shoulder taps 30
- mountain climbers 40
bear crawl ring of fire x2
- hammers
- squats
- monkey humpers
- SSH
- Mountain Climbers
People’s Chair \ Balls to the Wall x3
Mary:
- T Merkins
- WW2s
- Good Mornings
Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition): Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer: YHC took us out
1st Monday Ultimate x2
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
Ooohhh Yeeeeaah!
Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!
FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.
The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.
We then remembered Miss Elizabeth, such an important part of the Macho Man journey, with Pickle Pounders x20 IC and Hello Dollys x15 IC.
PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.
At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.
Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.
We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.
A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.
Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.
Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.
Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!
How many Monkey Humpers?
FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC. Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill. Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.
Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery
Shared pain through accountability
FNGs: Nope
Warm Up: Mosey to bottom of parking lot towards the stop sign. Placed cone for ME reference. SSH, Good mornings, Daisy Pickers, Mosey to right hand side of parking lot with grass hill. Cone #2 explained Frisbee bear crawl station. Imperial Walkers, Hillbillies I/C. Mosey to RR and Cone# 3 with battle rope. Explained station while in Squat hold. We grabbed the rest of the coupons and moseyed to the abyss. (2 – 25lbs DB’s, 1- 30 lbs ruck weight, 1-20 lbs phalange, 1 BAT Big Ass tire, and one little tractor tire)
The Workout: Paired off with accountability partner. Cone #1 Frisbee Bear Crawl up the hill and back down, head first both directions and hands stay in frisbees. Partner does whatever exercise they want while waiting. Cone# 2. Battle rope > Double hand OH Smash, Single alternating waves, SSH with rope. (PAX on own cadence) my group 30, 20, 10 reps. Cone #4 DB swings at the abyss, Cone #5 Weighted abs Cone#6&7 > BAT gets flipped up ALL the abyss stairs partner rotate in as needed. Little tractor tire gets pulled up to top of stairs by a strap, partner rotate in as needed. Once you leave the tire station the PAX run to Cone #1 and loop back to Cone #2 and then the stations rotate. We made one complete cycle.
Mary: Freddy Mercury’s, LBC, Reverse LBC, Full LBC.
Announcements: Runners in Wrightsville.
T-Claps (Recognition):
Prayer: Bobby Bouche’s friend dealing with addiction, Deadbolt’s fraternity brother dying of heart attack, unspoken
Ultimate Frisbee: 20 PAX Under the Lights at Ting
FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store. I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles! Thanks for bringing him out Sparky. Help him get on our socials please. F3 Introduction and guidance discussed.
Warm Up: Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches. Gump divided up the teams and we were off!
The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense! Exercises were called out after each score. Lots of burpees and merkins. Very physical today with a lot of hustle and finesse.
Mary: Static stretching, Frankensteins
Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details. Don’t ever forget your name BTW during name-o-Rama! 2nd F At Panera
T-Claps (Recognition):
Prayer: UNSPOKEN; Go Bears. YHC took us out. Honored to lead. Thanks Gump for washing the pinnies!
7’s and 4 Corners and Bears, Oh My
FNGs: None
Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.
The Workout:
Mosey to bottom of Cobra Sunrise segment for 7’s. Peter Parkers at bottom, Star jumps at top. After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.
Next a mosey over to Goodwill lot for some 4 corners.
Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers
Round 2: Same thing with mosey between corners.
PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.
Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.
Workout ended at 0615.
Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.
T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.
Prayer:
Pikachu’s M, Cupids sister. YHC took us out.
No merlot today
YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….
FNGs:
None today – sad. Need to go EH some sad clowns.
Warm Up:
Mosey to the top of the ramp – SSH x52 IC
Mosey to the bathroom parking lot – Good Morning x8 IC
Mosey to the far corner – Diamond Merkin x20
Mosey to the basketball court – Hillbillie x10 IC
Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:
Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):
- 10 Merkins
- 10 Merkins
- 10 Squats
- 10 Squats
- 10 Burpees (I said it was because of mumblechatter but Pablo was right – we were doing them no matter what)
- 10 Burpees
We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.
After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:
Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.
10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:
3rd F projects in the coming weekends
Prayer:
187’s M for continued recovery
All our pax to go out in the world and lead