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What the Fog?

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Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.

When all else fails, bring in the pain sticks

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Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks

YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach

Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;

wide grip merkin x 16

hand release merkin x 15

monkey humpers x 17 IC

SSHx 100

calf raises x 100

standard merkin x 25

Oblique crunches x 15 IC

smurf jacks x 25 IC (chilcutt plank jacks)

carolina dry docks x 14

Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three

american hammers x 10 IC

leg raises x 10

lbc x 20 IC

heel Touches x 10 IC

boat canoes x 10 IC

100’s

pax thought we finished after set one, managed to squeeze one more round out

Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend

taken out by YHC

 

It’s been a great run at the nut. Happy to fill in when needed

Flanigan out

Nutcracker Backblast 2/19/19

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Pax of 9 for Nutcracker

Flannigan, Wiggly, Norm, Sandlot, Particle Board, Short Pole, Lipsync, Da Business

Breach on the Q

Warm up– Jog around the school and head toward Green oaks parkway. Stop at corner for 22 counts of SSH and Imperial Walkers and merkins. Continue on down Green Oaks to Rovisys. Stopped 2 more times for 22 counts of Good mornings, squats, hillbillies and daisy pickers.

Main Event: Mosey over to the railing for a cadence counts of traveling and traveling Merkins/Russian typewriter up the railing. Fast feet across the curb and job over to the top of the ramp. Partner up, partner 1 jogs to bottom on the ramp to the light pole and then sprints back up to the top, while partner 2 does LBCs for round 1, reverse LBC’s for round 2 and big boy sit up for round 3. After 3 rounds 22 counts of prisoner squats and goofballs. Job back toward railing with some more fast feet across the curb.

Bear crawl under the pax down the railing when the last man gets to the front entire pax does a merkin for 2 rounds. Regular bear crawl to finish at the bottom of the ramp. On the move back toward the school. Stop at both guard rails for some 22 count dips and Irkins. Stop one last time at the corner for some 22 count WWII’s. Mosey back to school and circle up for Mary

Mary: Around the world 10 count exercises, Wide grip merkins, Diamond merkins,  LBC’s Freddie Mercuries, Homer to marge, Dying cockroaches and Pickle Pounders.

Prayers for a Moby’s dad, UTI’s dog and Lipsyncs dad

Da Business took us out in Prayer

Groundpouder 2/16 Backblast

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Pax of 2 for wet soggy Groundpounder

Dauber with Breach on the Q

Warm up– over to the covered table area for alternate exercise calling, all done in a 22 count, merkins, dips step ups, Lbc’s SSH, reverse Lbc’s lunges and squats.

Main Event: Mosey over to veteran’s parks for more alternate exercise call outs. 22 counts of balls to the wall x2 peoples chair x2 Lbcs, dying cockroaches, up and over table travelers, step ups, merkins and lunges. Mosey back to the covered table area in Jones parks to finish up with some SSHs, good mornings and merkins.

Mary: Finished out with some Yoga

Closed in Prayer

Crazy Ivan Backblast 2/15/2019

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Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Valentine’s Day 11’s massacre

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PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Wet morning, will they come?

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Pax of 8 came to the nutcracker, Flanigan (YHC) wanted to bring some memeries for his second to let Q

Norm, peak week, slide rule, breach, pac man, wiggly and da business came for some entertainment

Warm Up:jogged around parking lot, circled up for SSH x 20, hillbillies x20, Moroccan nightclubs x 20, good mornings x 10
The Workout:even numbered pax grabbed some cinders and John cusacked to the track from front lot. Half way, did 10 squats with blocks. Kept on moving, Heard some moaning from the blocks over head, knew it would be a good start to the day

split up in groups of 4, dropped 4 blocks in opposite corners of the track, later out the beat down; corner one wonder bras with blocks x20, reversed lunges to next corner, 20 merkins, jogged along straight away to corner, 20 squats with blocks, wheel barrowed to corner, LBC x20 (IC slide rule!!!) jogged back to first corner, repeat. Goal was four laps, got in 3.5, clocks a ticking

John cusacked blocks to bricks, hope they stay put. Jail breaker to front of school to circle up
Mary: LSF x20, dying cockroach x 10, 20 merkins
Announcements: 2.0 workout this Saturday at bond park with carpex. They will host 3rd Saturday of the month, south wake has the first Saturday  starting in March, emeril and blue hen have the Q
Prayer: shredder and princess cut who was on mind and haven’t seen in some time. Anyone who knows his where about a or contact info, let’s reach out to him.

 

Breach took us out

PS- breach and I have one more Q at the nut before norm and wiggly begin to crack some

Nutcracker Backblast 2/5/2019

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Pax of 16 for a Tonka toy workout

Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash

Flannigan and Breach on the Q

Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies

Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.

Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.

Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.

Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.

Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.

 

No Extra Time for You!

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I pulled up to setup and there were a lot cars there already.  This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips.  He was just taking his time making his way to the playground.  Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup.         — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:
Row
Kettlebell rows
TRX Station 3:
Tricep Press
Kettlebell Tricep Extension
Battle Rope Station
Alternate Rope
Low slow flutter
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall.  3 Pax Members counted down from 10.

Ran back to the stations for the following.  During the following section the Q asked for extra time.  Not much love was given for the following request.  Apparently F3 workouts start and end on time.    🤷‍♂️

TRX Station 1:
Cable Cross         — Timer 20 Reps
Kettlebell Chest Press
TRX Station 2:
Ts to Is
Kettlebell Bent over Rows
TRX Station 3:
Bicep Row
Kettlebell Bicep Curls
Battle Rope Station
Thunder claps
Kettlebell Swing
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

Howling Monkeys, Duck Jousting, and a Virgin Q

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13 PAX showed up for a Virgin Q by YHC.  It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.

Warm Up:

Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.

Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC

The Workout:

YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.

PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.

It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.

On the mosey, we partnered up and did the following on arrival:

Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.

Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.

25 LBC’s IC then moseyed back to soccer field for Mary.

Mary:

In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:

Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.

When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).

With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.

Announcements:

Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).

Prayer:

Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!