Tag Archive for: Bondo

A little drizzle this am but still sticky!

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Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.

FNG: Nope

Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Side straddle hops, merkins, Burpees to 10 all IC.

The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBC’s at the top while the other group ran the steps. Moseyed back for Mary.

Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAM’s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)

T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAX’s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)

Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.

Prayers: Lipstick’s M, Hastelhoff Prayers as well. YHC took us out!

It was an Honor to lead fellas!

TBD Return to the Hill

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EC: Fanny Pack, YHC

Warm Up:

  • Trace the lines on the tennis courts, forward, sideways both ways
  • Step ups on the curb (Fancy Feat) around the lower parking lot both sides for symmetry
  • Step ups over the picnic tables in the shelter
  • Step ups on the ledge of amphitheater up and back for symmetry
  • Mosey to top of second parking lot: Bat wings 20x per exercise (arm circles, seal claps, overhead claps) (2 rounds no recovery, followed by 5 count off by each pax) Toast!

The Workout: Guantanamo using the parking spaces (one pax per parking line with both legs at 45 degrees, last pax goes up the group Indian run style, pushing the feet down while pax rebound).

Chill cut with pax bunny hopping (one pax per parking line in chill cut, last pax hops over legs of the pax, moving up the line Indian run style).

Mosey to the Hill beside/behind the Hunt Center. Reverse Indian run, wherein the first pax goes to the back of the line.

The Hill is the location of many, many Cletus sets of 11s. Today, we did 11s with WWIIs at the bottom and Erkins at the top, but you had to hop the fence and do the Erkins on the other side. This took a while and I mostly had the count right! Final climb was bear crawl.

Mary: Been bringing classic rock to Mary. Today, it was China Grove by the Doobie Brothers (1973). This mid-70s is very nostalgic for me, hope everyone enjoyed. Glad Bondo was there to relate, Cancun gave it a thumbs up.

Popcorn ab work featuring the pax’s favorite (or least favorite) ab exercise. Today’s ab work featured low slow flutter, American Hammer, Freddie Mercury, box cutter, and more.

Announcements: F3 picnic on the 26th. Build a Bed on the 12th.
Prayer: Prayers for various pax and family members for good health – both mental and inside the body.

Birthday Q 3/10

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FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

Early 4 Year at Disney

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My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.

FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out

Stone Cold Kung Pow 5/28/21

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17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

Does this count as 1?

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FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks

Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.

The Workout:
Mosey to the Abyss and partnered up.

PAX completed a Dora 1-2-3.  YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)

Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks

Repeat above back across field.

Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!

Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.

T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.

Prayer:
Unspoken. Bondo took us out.

Pennsylvania Sweat Box at Cobra

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FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

  • SSH x 20
  • Good Morning x 10
  • Standard Merk x 20
  • Imperial Walker x 20
  • Fazio 10+10

The Workout:

  • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
  • Get accountability partner
  • Pax Does the following exercises right in front the butchers market
    • Squat x 20
    • WW2 x 20
    • SSH x 20
    • Merkin x 20
    • Freddy Merc x 20
    • Lunges x 20
  • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
  • Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

  • Low Slow Flutter x 20
  • Homer to Marge
  • Homer to Marge alternating legs
  • times up

Announcements:

  • Family Cookout – check slack
  • JoCo CSAUP – check slack

T-Claps (Recognition):

  • Roger Roger’s family member with brain tumer

Prayer:

  • YHC took us out in a Ball of Man
  • Honor to lead men

 

No Frills, Just Thrills at Disney

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19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

  • Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
  • Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
  • Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
  • Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

  • Divide into groups of 4/5.
  • Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

Simple and affective

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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!

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers