Tag Archive for: Breach

Paradise City 12/2

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Pax of 2 for a good start to December

Snap and Breach on the Q
Warm Up: 22 Counts of SSH, Imperial Walkers, Squats, and Calf Raises

The Workout: 4 Corners around the soccer fields, 3 exercises at each corner stop with 22 counts for reps

Corner 1 – Merkins, American Hammers and Lunges

Corner 2- Irkins, Derkins, and Dips

Corner 3- Homer to Marge, Low Slow Fludder,  Heal Taps

Corner 4- Squat Jumps, Frakenstiens and Monkey Humpers

Corner 5- Plank Jacks, Supermans and Side Crunches

Corner 6- Step Ups, Irkins and Dips

Corner 7- Box Cutters, Pickle Pounders and Hillbillies

Corner 8- 10 Burpees

Mary:- 4 Minutes of Yoga to stretch out

Announcements: Frosty this weekend

Closed out in Prayer:

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

I didn’t lie…this time.

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YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.

EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.

FNGs:  None (Still haven’t had an FNG show up at one of my Qs.)

Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps

The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).

Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15

50 LBCs in cadence

Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15

50 Freddie Mercury’s in cadence

Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15

50 LBCs in cadence

Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15

50 SSH in cadence

Mary: 10 burpees OYO

Announcements: Frosty Dec 7, Christmas Party Dec 14

T-Claps (Recognition):

Prayer: All PAX and their families traveling this week.

Lipstick Delegation Tour Day 4 – “Turning our bodies into Weapons”

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EC: Banana Seat, Yosemite, YHC  “Lipstick Fritter Bound for these Guys!”
Warm Up: Quick loop around Soccer fields and circle up in lot.

SSH x50

Daisy Pickers x15

FAC x10 Fwd/Rev

Overhead Claps x15

Seal Claps x15

Monkey Humpers x10

PAX was informed of Delegation Week Day 4 and today’s luck winner was M4L
The Workout: Mosey to the halfpipe hill. Crab Walk with feet first up the hill. Army crawl up the hill.

Indian Run over to Big lot for 10 Rounds with Tyson.  Burpees, Merkins, Squats, WW2 in the corners. I believe we did 4 rounds 10-7 🙂

Mosey over to the abyss. Bear Crawl Face Fwd down the stairs, SSH for the PAX to complete and recover on the jog backup. Repeat x2. Indian run back to lot

Mary: Pickle Pounders x25, Boat Canoes x20, American Hammers x10
Announcements: Frosty Dec 7.  F3 Southwake Holiday Party Dec 14, Please RSVP or just showup.  Oakwood 24hr with Frey Daddy Dec 21
T-Claps (Recognition): Grimmace for coming backout to the gloom after his debut at Ground Pounder
Prayer: Quiver’s Family, Crablegs. Yosemite’s church family for the passing of a young lady in a car wreck

Six For Sevens

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Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.

Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC

Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.

The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?

Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.

Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to be the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.

Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Arms Up!

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10 Pax today at Purple Cobra. Thanks for the strong effort Men.

FNGs: None

EC: Warbucks, Emeril, Dawgound, Axe, 187

Warm Up: Lap, 10 burpees OYO, merkins X 10, SSH x 30, windmill x 10, good mornings x 10

The Workout:

Hallelujah Indian Run around shopping center x 2.

Gathered at loading docks for balls to the wall and peoples chair (10 count each Pax) x 2.

Grabbed rock(s) and moseyed to hill across the parking lot for 40’s. Start at bottom of hill run to top, repeat. Exercises were curls for the girls and tricep extensions.

Moseyed back to loading dock and dropped off rocks. 1 burpees OYO.

Hallelujah Indian Run around shopping center x 2.

Mary: Merkins x 10, LBCs x 50 (in cadence), Merkins x 10, low slow flutters x 10 (in cadence)

Announcements:  M4L is taking up shoe donations for Healing Transitions. Veterans Day is Monday. See a Vet, thank a Vet.

T-Claps (Recognition):

Prayer: YHC took us out.

Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Do you like to run? Not really. Hmmmm

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YHC rolled into the parking lot to see Third Cousin waiting.   As we got out of our cars to stretch I asked him if he liked to run.  He said not really.   I told him we were running so get ready.
Rest of the crew showed up including Alpine who ran from his house to the workout.  As he typically also runs home I guess that counts for EC.  The only EC of the morning.  Might have been a good thing as a couple of us got 6 miles in at Paradise City yesterday and my goal was another 3 this morning.

FNGs: N/A

Warm Up: x10 SSH, x10 Good Mornings in the parking lot.  On the jog stop for x10 each way Fozzy Arm Circles.

The Workout:   Indian Run to Rovisys.  OTW stops for warmup exercises and Russian Dips.  At Rovisys partner up.   Partner A run up the hill around to the top of the ramp. Merkins waiting on your Partner B as they bear crawl up the ramp.  Once together x20 Jump Squats.   Partner A typewriter down the ramp on the railings.  Partner B run around to the bottom of the ramp. Merkins while you wait.
Partner A does bear crawl while Partner B does the run up the hill.   x20 Jump Squats when you meet.   Partner B does the typewriters while Partner A runs around to the bottom of the ramp.  x20 Jump Squats before Indian Run back to the school.  Stops on the way for x5 Yurpees, Derkins.

At the school partners run opposite direction at the circle in the front of the school.  When you meet x5 War Hammers.  Keep running, meet again x5 War Hammers.  Repeat x4, x4, x3, x3, x2, x2, x1, x1.

To the small wall in front of the school.  Step ups, Russian Dips, Derkins, Steps Ups, Urkins, T-Merkins

My watch showed 3.2 miles overall.

Mary:  LBC’s, Low Slow Flutter, War Hammers

Announcements:  Shield Lock Challenge 2020.  Dec 7 Frosty workout.  Dec 14 Christmas Party.  Ruck Nov 15th or 17th to collect food for Durham Homeless. Breach will post details on Slack.

T-Claps (Recognition): N/A

Prayer: None.  YHC took us out

Between Two Ferns with your host Chips

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Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.

EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:

A jog to pick up the bricks. Yes they are still there.

Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies

The Workout:

Head to the wall for the following:

3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold

Head to the playground for the following:

3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl

Head to the flag pole for the following:

2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead

Head to the grass area by the side parking lot for the following:

3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end

Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15

Mary:

Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs

Announcements:

Frosty December 7th.
Holiday party December 14th
Shield Lock challenge

T-Claps (Recognition):
Prayer:

Family involved in the Plane Crash
Families involved in the death of the 14 year old girl