Tag Archive for: Brony

Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Curls for the Girls

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2 for EC Nemo and Maybeline on a new 2+ mile route to avoid construction on HS Road.  Ran to Womble, around soccer fields, back to start with a little extra to get over .

Warm Up: Jog 0.4 mile around the block and back. Circle up for some of the regulars.
The Workout: Set up in a line for some station curl work. 4 weight stations – 20lb kettle curl – 25 lb right arm curl – 25 lb left arm curl – 35 lb kettle curl. Started in a line and as we worked through we did a set of 12 count, and before you got the first curl, and between each set of curls, did a 12 count of merkins along with the 12 rep curl sets.  Did this until each had done each of he 4 curl sets 1x, recover on the jog. Repeated but this time the exercise offset of curls was squats, recovered on the jog, then last round was LBCs. Each PAX got to do each of the 4 curls 3 full sets. Had a few extra mins so we knocked out some bear crawls.
Mary: Quick set homer to marge, low slows, hammers
Announcements: See slack
Prayer: Recognized spoken and unspoken, YHC took us out

We Are Sparta

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EC: Dawgpound, Maybelline, Emeril, Pikachu, LED, Fonzie, Nemo

Warm Up:

Lap around the Soccer fields
Circle up for the following
Fazio Arm Circles
Good Mornings
Hillbillies
Imperial Walkers

The Workout:

From the Movie 300 the original 300 workout.

25 Pull-ups — Partner assisted
50 Deadlifts — with your KB and your Partners KB
50 Merkins
50 Box Jumps
50 Floor Wipers — These where tough.
50 KB Clean and Press (25 Each Arm)
25 Pull-ups

Mary:

10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head
10 Mini Turkish Getups each side
20 Pickle Pounders
20 Homer to Marge
10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head

Announcements:

Traveling to Whiplash tomorrow North Carolina Museum of Art.  6 o’clock start time.  Second F at Starbucks, Dawgpound’s treat for all South Wakers that post at the Whip. Clown Car leaves Purple Cobra Parking lot at 5:35

Prayer:

Moby’s dad recovering
Shredder
Crab Legs
Emeril’s Co-worker’s family for father in law had an aneurysm (Bella)

Beta TigerBlood

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PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu

It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate.  It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer.  A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.

Warm Up:

Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.

SSSH X 20

Daisy Picker X 10

Squat hold Fazio Arm Circle X 10 rotate X 10

Windmill X 10

Site Map


The Workout:

Mosey down the stairs to the track.  We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down.  A hot lap of catch me if you can with a partner.  Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in.  Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu).  We gave the bleachers a test for stability with a round of step ups.

Mosey away from the track and towards a path running behind the track and baseball field.  It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.

The PAX divided into three groups.  Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment.  The groups rotating until each group completed one set.

Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs.  Run each light pole and sprint back until we covered the entire parking lot.

The PAX moved over to large, uneven retaining wall across from the parking lot.  Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall.  SlideRule got in too tight with his balls to the wall causing a knee injury on the way down.  He took one for the team but kept going strong.

Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field.  The PAX moved over to the center of the field for a round for Starfish.  Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket.  Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins.  After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.

Quick mosey over to the front of the school to see what we had to work with.  There was plenty of cover along the walkway leading into the school.  Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway.  1 round of dips and urkins on the tables in front of the school.

Quick mosey back to the parking lot where the fun started for Mary.

Mary:

Guantanamo’s – 1 round

American Hammer – X 10

Windshield Wiper – X11

Boat Canoe – X10

JaLo – X10

Peter Parkers – X10

Quick discussion about the new site.  While it doesn’t have all of the options that Disney has, it is a promising new site location…..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout.  Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.

Thanks for those that came out to help test this site location.  I look forward to helping get this new AO up and running.  SlideRule set the bar high drawing blood…. Challenge accepted.  Come on out next Thursday to join!


Announcements:

Helping CrabLegs with work around the house on Sunday from 2-5.  See Pikachu’s weekly announcements.

Prayer:

SlideRule’s knee, CrabLegs, those recovering.

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

Rocks In The Round

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2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.

Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot.  We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises.  Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of  exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks.  Wash, rinse repeat.  Sets were as follows:

Curls/Overhead Tris

Ground Pounder/Weighted Squats

Wonder Bras/Bus Drivers

Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.