Tag Archive for: Buford

They’re Coming From All Directions

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YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.

EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack

FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.

T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction.  The Jensen family…a young boy battling cancer.

Got what the body needed

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EC: Dawgpound, Emeril, Red
FNGs: None
Warm Up:

We took a field trip to the top of the deck. The music was playing at an appropriate level. I know cause Buford commented on it. It was nice on the top deck. Nice breeze and a nice view.

We circled up and this is where we stayed the whole time.

Some stretches where done. Oh, you want to know what stretches we did. Well, you should have been there. Okay fine. First, we rang out the shoulders, then some spinal twist. Into some barrel rolls. Followed up with some good mornings. I cannot remember everything today. The Creme Brulee donut is hindering my memory before 7:15 in the morning.

The Workout:

8 sets of 20 seconds on 10 seconds off. 30 seconds between exercises.

Alternating Swings
Boobity to Boobity
Kneeling Clean to Press
Halos
Midget Love Handles. It was supposed to be snatches, but I was whooped. I should have done the snatches. Sorry guys for not doing the snatches.

The Finisher:

2 to 1 Jack Webs. Push-Ups on the Bell to pressing the bell. Started with 10 pushup/20 presses and worked down to 1. This was a good finisher. I’m still holding onto one finisher, but it isn’t RUNE friendly. Guess what we are going to do in July guys. Anyone? Anyone?

Mary:

LBCs
Homer to Marge
Toe Taps

Announcements:

Mulch at Bass Lake

T-Claps (Recognition):
Prayer:

Crab Legs

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

Have you lost your mind?

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Today was my first Q as AO Site Lead for Disney. It’s an honor to take this location over. It’s got a long history of beat downs and just the space you have to work with is unmatched to any other AO in SW. Overhearing conversations last week, and picking up from my last Q here that was character themed, I listened to Dawg talking about the street artists at the Park… Let’s see what we can do with that…

FNGs: NADA
Warm Up: Quick Mosey, Good Morning, SSH, Frankenstein, Sir Fazio, Overhead Claps, Seal Claps. Let’s go.
The Workout:

1st Stop: The Bowl – Q split the PAX down the middle and groups were instructed to up one side 5 merkins, down and up the other 5 merkins – That’s 1.  Continue to 5 for a total of 50 Merkins.

Regroup and form 1 line for Bataan Death March. (Those unfamiliar – Leader sprints out from line, runs to back, as he passes the line the next person up sprints out, and so on and so on..) Continued to the large lot at the School. As we made our way through the lot, Q called out corner locations as landmarks.

2nd Stop: Circle in front of the school. Count off by 2’s.

Group 1 – Plank walk around the circle curb; Group 2 – 3 corners as a group in the parking lot – Counterclockwise. Corner 1 10 Star Jumps, Corner 2 10 Squats, Corner 3 10 Plank Jacks IC.

Switch & Repeat following clockwise

Group Moved to adjacent circle’s curb – Crab walk around the circle – 3 moves, 3 baby-dips. Group 2 Back around the parking lot again for same exercises above. This is where shit hit the fan…. Everyone started complaining and I thought my plans would go off the rails… (Note to first-time Q’s. When people start bitching you usually have a stellar thang going…. Work through it… Press on…) Both groups did some level of modification and some picked up on my plans and supported with a mosey around the circle!

I tried, Hidden Mickey!

 

Enough of that. Mosey back to the flag

 

Mary: WWI x20, LBC x20 IC, 6 inch hold 10 counts (x3), LSF IC x20, HND.
Announcements:
T-Claps (Recognition): Flo-Jo. Dude powered through the first traffic circle. I think he was the only one to make it all the way around with no break!
Prayer: YHC took us out

Silent But Deadly

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Not a whole lot of mumble chatter today at TBD as  we kept everyone moving and working hard on a drizzly Wednesday morning.

PAX: Snap, Oboe, Elton, Buford, Florence, and Hardy

FNGs: None
Warm Up: Mosey around the soccer field followed by karaoke, high knees, butt kickers, Good Mornings, Windmills, and Fazio arm circles.
The Workout:

Mosey over to the pavillion for a descending ladder:

4 exercises done 10 times, then 9 times… all the way to 1 – merkins, jump squats, dips, and WW2s

Indian Run to the shelter by the pone for a round of tabata

4 exercises done 30 seconds on, 10 seconds rest for 3 sets – Shoulder Taps, Forward/Backward Jump Lunges, Balls to the Wall, and Alternating Side Lunges

Mosey over to the rock pile:

One person called out an exercise with the rock and ran around the parking lot while the group performed the exercise.  Made it around the circle twice.

Just to make sure nobody was going to walk away with an ounce of energy, we sprinted the long way around the soccer field from the rock pile to the tennis court for some Mary.

Mary: Low slow flutter, Freddy Mercury, Box Cutters, and LBCs
Announcements: Get signed up for mulching around Bass Lake
Prayer: Pablo’s family

Bounds & Strides

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FNGs:

Nope.
Warm Up:

Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.

The Workout:

We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.

After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.

Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.

Mary:

We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.

Announcements:

RUNE

T-Claps (Recognition):
Prayer:

Pyramids and Animal Suicides

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EC EC:Dawgpound Emeril Vasoline
EC: Dahmer, This is when Emeril and Vasoline defected to Cletus
Yoga EC: Dawgpound
FNGs: Not today

Warm Up:

A quick lap around the parking lot and circled up for the original South Wake Warmup

20 Side Straddle hops
10 Good Mornings
10 Forward/Backward Fazio Arm Circles
10 Hillbillies
10 Imperial Walkers

The Workout:

It was an ambitious workout. This thing evolved throughout the week. I removed Turkish Getups and replaced them with Thrusters. I was going to have sprints and then I thought when was the last time we did a good bit of bear crawls. With RUNE going on we need to make sure we work on strength and not just running. I was hoping more guys would have been here instead of just running.

We worked on our duck walk form.  We want to look more like this:

I thought I started out good but lost form as I went. It is a lot harder then I’m used to.

Each of the suicides was an out and back. We went to two spots, then four, then 6, then 8, and finally 10 spots.

3 Thrusters Each Arm
Crab Walk 2 spots
3 Thrusters Each Arm
5 Man O Makers
Crab Walk 2 spots
Bear Crawl 4 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
30 Cleans
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
Bunny Hop 10 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm

We ran out of time to finish the whole thing. It is a bummer. I will revisit this again and maybe we will get through the whole thing.

Mary:

One Set of Midget Love Handles

Announcements:

Check your local slack channel.

T-Claps (Recognition):

Prayer:

The McKeon Boys
Martini

4 corners, stack ‘em up pyramid

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EC: Emeril & Skidmark

FNGs: not this day

Warm Up: Warm up lap with stops for SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Fazio Arm Circles. The mumble chatter picked up during the lap so we did 10 burpees OYO to make sure everyone was getting their money’s worth.

The Workout: 4 corners pyramid. 5 laps around the complex.
Corner 1 – 5 Merkins
Corner 2 – 10 LBC
Corner 3 – 15 squats
Corner 4 – all the exercises above.

Lap 2 double it and Lap 3 triple it before we take it all down on laps 4&5.

All PAX got at least 3 miles.

Mary: Homer to Marge, Big Boy Sit Ups and Low Slow Flutter. Then Dawgpound led us in 4 minutes of stretching.

Announcements: Fritter look a like this week. Rune (running in June)

T-Claps (Recognition):

Prayer: All healthcare workers, Wallaby

YHC took us out. It was a pleasure to lead you men this morning. I’ll try to do better next time.

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then 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 taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

The Nest Still Stings!

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As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.

FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.

Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC

The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps

Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)

Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs

Announcements:
F3 is BACK!

T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.

Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory

It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.

BS Out!