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Disney Ultimate Drills and Thrills

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Any Disc Will Do

FNGs: No, but one Kotter: @BooBoo
Warm Up: Mosey around turf fields. Circle up for 10 Good mornings, 10 Imperial walkers, 10 Hillbillies, 10×2 Arm circles, no SSHs!

The Workout: Indian run mosey to small lot near football field. Time for Seven of Diamonds. Hit the corners in this sequence: 7 burpees, 14 low slow flutters, 21 merkins, 28 squats. Because FloJo brought his disc, we had to use it! One PAX broke and another connected with the disc. Lots of good throws, lots of bad throws. Three additional burpees for every time the disc hit the ground. We did at least 21 extra burpees. Rinse and repeat until we completed two rounds of Seven of Diamonds and everyone got to throw or catch the disc in between.

Mosey to large parking lot. General Indian run with one PAX breaking out front to catch a throw. Three burpees for every drop. We did at least 21 more burpees.

The Drills: At the large parking lot, I had placed two separate lines of cones about 40 feet apart and then about 20 feet between each cone in the respective line. We split in half. We ran this drill in groups of three: PAX 2 and 3 break towards cone 1 and 2, respectively. PAX 1 connects with PAX 2 with disc at cone 1. PAX 2 connects with PAX 3 at cone 2. PAX 1 breaks to cone 3 and PAX 3 connects with PAX 1 with the disc. If the disc hits, the ground, start over. Continue until you reach the end of cones. Finally, a “fast” run back to beginning.

Line 1 had an advantage because we had FloJo’s typical Ultimate disc. Line 2 had a disc golf putter, which does not float! When Line 1 switched to the putter, we had many more struggles. After running this drill ’til we all improved, we stretched out the line of cones to increase the distance and called the last two cones the End Zone. Keep drilling, keep drilling, keep improving. Repeated until we had about 5 minutes remaining.

Mary: Mosey back to flag. Circle up for a couple of minutes of low slow flutter to the beat of BTO Takin’ Care of Business. Have a nice day!

Announcements: F3 SouthWake Christmas party tonight, Bombshell. Captain Jack announced that CarPex is expanding into a new region, to be known as South Cary. He is exploring opportunities on east side of US1 and is identifying where the SouthWake region is.
T-Claps (Recognition): UTI reminded everyone to check up on PAX who have not posted in a while. UTI connected with BooBoo and many, many more PAX via email. Like 200 or more. Check in with someone, you never know what is going on in someone’s life. They could probably use some support.
Prayer: Quiver’s sister-in-law on track recovering from cancer; Bondo’s family friend Tomer, whose ear infection caused additional damage; Lipstick’s M, who could be delivering a baby today.

Finally, don’t bother buying an Aerobie Skylighter disc,. The disc itself was terrible and the lights did not work.

It was a cool drizzly morning.

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Due to the light rain I was not expecting anyone to show up.  Ended up with a 5 PAX.

 

Warm Up: The Ruck

 

The Workout: We hit the red first then the yellow. In order for us to get 5 we doubled back on the red again. Enjoyed talking and catching up with you guys. Thanks for coming.

 

Mary: None

 

Announcements: Holly Springs Half coming up. Frosty CSAUP held in the Quay this year. Breach will have more info coming.

 

Prayer: Prayer’s for 187’s family. YHC took us out.

A Few of my Favorite Things

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6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.

 

Warm Up:

  • Body circles
  • Indian run: Jog/high knees/butt kickers/karaoke
  • Samson stretch
  • Lunge pulse
  • Inch worm, jump legs forward, then back pedal to start

The Workout:

Bikes, books, guns, keyboards

After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.

AK-47s

Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.

 

Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)

 

Clickety-Clack (building custom keyboards)

Start at one median, go to the next.

Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.

Downhill MTB (Bikes)

Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees

Books (C.S. Lewis, LOTR)

Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.

Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.

Combatives:

45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.

Mary:

Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes

Announcements:

  • Dovetail moving on 15th, help needed
  • Ultimate on Monday, 5:30am @ Womble (lit field!)
  • Gather angel tree stuff @ Sheepdog for HSPD. Check Slack.
  • 2 good Ted Talks so far, see Slack for recordings. Breech up next
  • Dovetail moving on 15th, help needed

Prayer:

  • Fumunga expecting a girl!
  • Fumunga’s and Quiver: people passing from COVID
  • Quiver just celebrated 19th anniversary
  • Noah’s ark
  • Shredder’s tests to discover what’s up so he can continue exercising
  • Dovetail’s move and wrist

 

 

What if you have 3 nipples?

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FNGs: None

9 HIMs posted to GP on a perfect morning.  YHC and Dauber Co-Q.  YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT

Warm Up:

Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).

The Workout

Circle of Rock: Mosey to the Rock Pile

10x3ct of each exercise:  Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions

Heavy Hoops:

Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks

Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)

LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes

Burpees OYO for all PAX

Mosey back for COT

Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting

Prayer Requests:  Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Disney Tempo Stuff

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I was excited to see the challenge presented by Sham Wow to mix things up at Disney in OCT with a little Q competition. Some of our AOs have seen a decline in attendance as we have grown as a region and I think it’s great to encourage guys to change things up from time to time. That said, every AO is important, every day, no matter the numbers, no matter if it’s the best epic beatdown of all time. Even if it’s a PAX of 1 (this has happened several times the past few months and I have had it happen as a site Q myself). Guys are out there for a reason so let’s keep supporting in the spirit of Freed to Lead (if you haven’t read the book you need to). If you’re like me, one of those F3 fringe guys, you never know what you’re gonna get when you roll into the parking lot.

I love me some Disney. It seems to always live up to the old billing as the greatest place on earth and I was happy to take the Q. So happy, I broke out my old Mickey Mouse shirt for an added laugh from the PAX. I have been struggling to make EC on time, often pulling into the lot around 0507 only to have to play chase if there are others out there, so this morning I made an extra push to get there on time and was greeted by ShamWow who had already finished a mile but came back to pick me up. I appreciate his confidence in me making it on time and the accountability along the run.

We returned to a small but strong crew who appeared ready to put in the work and hoping it lived up to my short pre-blast. I told everyone we would be on the move and doing a lot of stuff in tempo. I like changing it up a bit and introducing tempo stuff to help with focus on form and quality over quantity. Some might say it does not lend to an epic beatdown, but I always find it to be effective and rewarding.

FNGs: nope
Warm Up: jog around the lot then some regular stuff including Goof Balls, originally introduced at Disney early in my time as Site Q.
The Workout: Headed out on the mosey to tackle what would be 4 stops along the way. Hit the bottom of the hill behind the field and I announced if anyone wanted to “take the hill” they would have to return on their own later – not in the mix today. Stopped off the side of the road and did  sets of SSH ICx50 and Plank Jacks ICx10 – did anyone think a Nemo Q at Disney would not include at least 100 SSH? Back on the mosey up the road and stopped at some of the posts. Did 3 sets of deep tempo squats ICx10 and tempo merkins ICx10. Back on the mosey down to the side lot but found the benches broken so kept going and used the benches behind the back door for 4 sets of tempo dips ICx10 and plank hold-shoulder taps-plank hold. Mosey to stairs behind school for 5 sets of tempo merkins ICx10 at the bottom and BTTW ICx10 at the top. Mosey back to flag for Mary. 2 miles total on the mosey and there was very little recovery – really did not stop moving/working the entire time.
Mary: Quick round of some core stuff
Announcements: Sign up to help out at HSFC this Saturday details on slack or reach out to Dumbo, Fanny Pack on the Anniversary Q at Crazy Ivan, Hardy competing at Ninja competition tomorrow
T-Claps (Recognition): Fanny Pack for Thunder/Disney double down and 1-year anniversary, ShamWow taking the early start to EC and getting a mile in before picking me up at 0505
Prayer: Praise and prayer for Bondo’s family and his granddaughter leaving the hospital – amen! Prayers for FloJo for his continued working down in Wilmington area, for his wife seeking additional employment as a PA and for our F3 brother Hardy who has another Ninja competition tomorrow, and prayers for the family/friends/F brothers of fallen F3 brother who lost his life serving in the line of duty. YHC took us out after a silent 10 count for unspoken.

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

All Aboard! The Pain Train….Muahahaha

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YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.

FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:

Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…

Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.

Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.

Continue to the bottom of the stairs below the trailer classrooms.  Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.

Mosey back to the flag with time for Mary…

Mary:

Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20

Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out

♫ Rockin’ Around the Womble Park ♫

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YHC has not been posting as much as I’d like.  I could list a plethora of excuses but they’re just that, excuses.  The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity.  When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself.  There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.

Also, no, it’s not too early for Christmas music.  Don’t @ me.

FNGs: Not today

Warm Up:

Mosey to the parking lot by the volleyball courts.  Circle up for:

SSH x20 IC

Windmill x10 IC

Daisy picker x10 IC

SFAC x10 IC forward and reverse

Imperial Walkers x10 IC

The Workout:

PAX were instructed to grab a rock and line up on the sidewalk.  YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today.  We all lined up and began an Indian run with our rocks over towards the far parking lot.  Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces.  Once there we did 15 curls for the girls and continued the next 9 spaces to the curb.  There we did 15 triceps extensions.  I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps.  After 9 spaces it was 10 bus drivers IC.  Crab walk the next 9 spaces and then 10 overhead presses.

Once that parking lot was covered we resumed our Indian run to the tennis court parking lot.  Starting at the front we did a similar cycle.  We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush.  There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush.  At our next stop we did 10 American hammers and then duck walked to the next curb.  Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion.  Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each).  After that we picked up our rocks and continued our Indian run back to the other side.  Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.

Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.

Mary:

LBC x10 IC

Reverse LBC x10 IC

Knees to the left oblique LBC x10 IC

Knees to the right oblique LBC x10 IC

Box cutters x10 IC

Freddie Mercury x10 IC

Announcements:

Dahmer’s TED talk from last night was recorded and will be made availalbe.

T-Claps (Recognition):

Boo-boo for posting 5 out of his first 7 days with us.  Strong work sir!

Dahmer again for taking the time to talk with us all about a difficult subject.

Prayer:

Unspoken

 

I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning.  Hopefully it helps me shake off the cob webs and start posting more.  It’s always an honor but today it was that much more.

010000

Holy Crap, I almost stepped on a snake.

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I rolled in to the parking lot with 10 minutes to spare. Two vehicles already in the parking lot. I was greeted by Boo Boo and Fanta. Got everything ready and a sighting by M4life. He was going to run with Lipton. Abe rolled in next. We hit the red trail first.  Midway through Boo Boo said something…and the way he did, I just broke camp and ran along with the rest of the PAX. He almost stepped on a snake that was trying to soak up a little heat off of the asphalt. We went back to investigate a little closer and it was a rat snake. This brought on a whole new meaning of being alert the rest of the way.

 

FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter this cool crisp morning.

Mary: None

Announcements:

T-Claps  Boo Boo for his 3rd post with F3.

Prayer: Our Nation! Unspoken.