Tag Archive for: Breach

Oh, the Places You’ll Go!

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FNGs: none, but lots of new riders to VC.  Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up:  oyo
The Workout:  see pic.  Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary:  on tennis courts, good evenings, static stretches, Frankensteins
Announcements:  see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck.  Nice job Captain.  And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring.  Luckily her house was on the route and she was at home.
Prayer:  Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.

Pledge of Allegiance

Honored to lead.  -Dauber

Kill the rabbit, kill the rabbit

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FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to   8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of  wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers.  Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Oh Deere, Ultimate at Thunder

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FNGs: NO SIR

Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers

The Workout:  ULTIMATE!  We were down in the pit across from Womble.  Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice.  Repeated big plays by these PAX.  Overall though this was a great game that was very equally matched.  Who won!?  I don’t remember the specifics but I feel like we all won really.

  • Merkins and Squats were utilized to penalize drops of the sacred frisbee

Mary: NO SIR

Announcements:

  • Be on the lookout for a plan to be hatched to make Wolfie a more prominent member of F3.

T-Claps (Recognition):

  • PAX for Organizing the raffle to benefit Wolfie’s chair.  Lot’s of local good done in a short amount of time.  Money raised buys Wolfie a new chair and sets Wolfie and his mom up with gift cards for groceries through the end of the year.
  • Pikachu on the new gig.
  • Pikachu and Dauber for making sure we had all the right gear for ultimate.
  • Breach/M4L for finding my key on the field – that could have been bad

Prayer:  Unspoken, YHC took us out

May 12 2021 – Possum Trot (Action Park) QIC POTS

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May 12 2021 – Possum Trot (Action Park) QIC POTS

EC:

Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby

PAX:

11

 FNGs:

 None

 Warm Up:

 Good Mornings

Windmills

Fazio Arm Circles

 The Workout: 

2 to 3 rounds through all Stations.

Mosey to;

Station 1 (The Hill)

3 Repetitions

  • 5 Burpees OYO (at bottom of hill)
  • Crawl up the hill.
  1. 10 Erkins on guardrail.
  2. 10 Dips on guardrail
  3. 10 Derkins on guardrail
  • Run down to entrance and back to bottom of the hill.

Mosey to;

Station 2 (The rock pile)

3 Repetitions

  1. 20 Curls for the girls
  2. 20 Tricep extensions
  3. 20 Overhead press

Mosey to;

Station 3 (Concession stand)

3 Repetitions

  1. 20 Step ups
  2. 20 Prisoner squats
  3. 20 Side steps with squat

Back to Station 1

Mary:

Guantanamo’s for all.

 Announcements: 

May Challenge in full swing

Pledge of Allegiance:

Led by Sprinkler

 Prayer:

Double D’s Mother-in-law

Noah’s Arch family

Sprinkler’s daughters’ friend

Military and First Responders

Unspoken

Baker’s Dozen at a Respectful Downtown Train

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FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

Gloves were a good idea

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FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

The Warden Went Down To Captain Caveman

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The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.

The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.

A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.

Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.

Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.

Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha

Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.

Closed in Prayer

Baker’s Dozen at NeedMore Ruck!

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FNGs:  TWO FNGs compliments of M4L!  Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up:  After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout:  Played the back nine this morning starting off on 9 and 8.  Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree.  I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX.  Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother!  Just a beautiful morning with great fellowship.
Mary:  OYO
Announcements:  See Slack/FB. Get out to HS Food Cupboard on Th.  Ultimate frisbee on Mon at Ting.
T-Claps (Recognition):  All the PAX getting it done in the month of May – great numbers.  Keep raising each other up!  Also Cancun for bringing his adorable 2.0 baby boy out.  Loved hearing his cooing during the trek!
Prayer:  Sprinkler led us out – thank you sir!  Honored to lead! -Dauber

 

1st Monday Ultimate x2

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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!

Tiger Blood/Travis Manion WOD 4/29

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13 men took on Tiger Blood for the 2021 Travis Manion Foundation Workout of the Day (Wod) 

Warm Up: Mosey down to the track

The Workout: 29 squats with your weight implement of choice, run 400 meters, repeat 7 times

Mary: Quick message about TMF and the importance of carrying on the ethos of “If Not Me, Then Who”

Announcements: May Challenge in a few days

T-Claps (Recognition): FRAM for max effort during the workout.

 

Closed in Prayer: