Tag Archive for: Bondo

Gashers at Paradise City

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EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.

We stopped at each corner of the field for the following.

Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees

Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees

Corner 3:
Imperial Marches
Hill Billies
5 Burpees

Corner 4:
Good Mornings
5 Burpees
Frankenstiens

We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.

The Workout:

Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.

We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees

After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.

Mary:

Homer to Marge
LBCs
Pickle Pounders

Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer:

Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!

Not many fan favorites

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YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.

FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State

How many Monkey Humpers?

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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

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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

Doing Time at Prison Yard

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FNGs:  None
Warm Up: Short mosey to side of clubhouse.  Good mornings, Daisy pickers, Frankenstein’s, SFAC, demonstration of Absolution exercise, mosey back to start.
The Workout:  Thang 1: Told the PAX the expectation was to focus on technique and full ROM (Range of Motion). All exercises would be on my count and if they needed a rest to stop or modify but don’t sacrifice form or ROM. At the top and bottom of every rep was a silent 3 count hold by YHC. Rd 1: Standard Merkin, Deep Squats, Single leg lunge and Big Boy situps.  Rd 2: Wide Merkin, Standard Squat, Toe Roll Lunge (hold lunge and do a calf raise with back leg) Freddy Mercury form focus. Rd 3: Diamond or Military Merkin (PAX choice) 80/20 Single leg squat, Alternate deep lunge, LBC.

Thang 2: Mosey under Hill-top to Y intersection at the base of hill.  PAX bear crawl to the top as a group and perform 3 Absolutions hold for the six and then mosey down and around path. Rinse and Repeat but add one more rep to absolutions each time.  (3 rounds performed)

Today’s message was don’t sacrifice form, technique or effort to just hit a number. Quality vs quantity was the name of the game.  Do what you can and don’t keep up with the Jones’s.

Mary: One set of full range LBC. LBC, reverse and full.
Announcements:  Bobby B. taking TBD Q, Fram has Q at Possum Trot on Wed.
T-Claps (Recognition): Mookie for getting after it the past two weeks. Pots for a 5 day post last week. DD and Fram got in EC. Shared stories about time.
Prayer: Pots wife for surgery, Bondo telling his boss he is retiring today, Sprinkler healing from ultimate frisbee and unspoken.  YHC took us out.

Rocking the Wall on 3/25/21

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FNGs: None
Warm Up: Mosey to bus stop parking lot.  SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks.  Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs.   (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition):  Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

7’s and 4 Corners and Bears, Oh My

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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

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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

We kicked off St. Patrick’s Day with a Boom!

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Rolled into the Trot on this St. Patrick’s Day trying to sort out exactly what we were going to do today. After getting out and talking amongst the PAX I nearly forgot I had the Q when the time was near until Pots asked who had the Q.

 

FNG: None

Warm Up: Field Trip up to Wake Chapel Christian Church. BTW I have been going here all my life. If you are looking for a Church Family or want to visit, we would love to have you. Awesome Preacher who preached from the bible and the Word of God!! Circled up there for side straddle hops (21), Hillbillies & imperial walkers (21), Sir Fazio Arm Circles (21), Good Mornings (21)

The Workout: Counted off into 2 groups. Group 1 stayed at Pittsboro Street at the end of the cemetery doing AMRAP while Group 2 ran through the cemetery all the way to the other side of the church to the pedestrian drop off. (20) of each exercise and moseyed back up the stairs down the ramp back to group 1. Group 1 repeated every exercise done by group 2. We did a total of 4 circuits.

Monkey Humpers—Donkey Kicks

Low Slow Flutter—Merkins & Deep Squats

Nipplers—Shoulder Taps

The run was a little longer that I expected so we had to cut it short and hit the road. We moseyed across the street down Fayetteville Street. 1/3 of the way we stopped for lunges (3) and a push up. Rinsed and repeated. 1/2 way we stopped and 10 jump squats. Kidcracker and Breach were racing I think, and we all met at the American Flag in Varina. We then did dips, merkins, urkins and moseyed back to Possum Trot Parking Lot.

Mary: LBC (15), Homer to Marge (20), Chill Cut IC to (40) Have a Nice Day

Announcements: Jersey Mikes in Fuquay Has Teamed up with Military Men in Actions to raise Money for this Awesome organization. All proceeds got to them. March 31st. Come out and Show your support!!

T Claps: Fram for EC and He is back!!! Norm branched off a got some miles!

Prayer & Praise: Maggie Petterson neighbor of Roger Roger. Cousin of Roger Roger having health issues and a hard time. Crab legs, Bondo’s M having a procedure today. Pray that all goes well.

Bondo celebrating 35 years with his company and retiring June 30th! Congratulations! My son Will is celebrating his 21st Birthday today! God is Good!!

YHC took us out. It’s an Honor to be apart of F3!!