That got awkward fast….
Warm Up: 1 mile
The Workout: Murph Reps
Mary: 1 mile
Announcements:
Prayer: more teen suicides…. high school exams…. magnet school announcements… crab legs, Men’s fitness Wrightsville.
Posts
Bear Sighting and Shooting Stars
February 13, 2019 / Thunder / QIC: Aquaman
PAX: Aquaman, Crosby, Gumby, Gump, John Deer, Kubota, Tofu, Quiver
PAX of 3 for EC and 8 for main event came out to crawl around in the dark of the night with shooting stars above!
EC: Crosby, Gumby, John Deer
Warm Up: Mosey to parking lot to circle up for a very short warm-up as everyone could “Bearly” hold back their excitement to get started!
SSH IC x 25, Cotten pickers IC x10
The Workout:There are 32 parking spaces in the middle of the parking lot. There are also 3 handicap spaces on the far corner of the parking lot. Each space had a card with the exercise you were to complete written on it. You were to bear crawl to each space and do the exercise. 2 of those spaces gave direction to bear crawl to a handicap space of your choosing. The 3 handicap space exercises included Dbl merkin burpee x 10 or LBC’s IC x20 then WW2’s x10 or 2 laps around lot then Turkish Get-ups x5. You would then bear crawl back to your next space and continue. I do not feel like typing all 32 exercises but we had lots of fun and Bearly made it around to all of them. Also at any given time, anyone was allowed to call out a exercise of their choosing and we would all stop and complete it b4 moving on. With 8 minutes remaining, we bear crawled to meet Mary.
Mary: Complete the exercise in the handicap space that you had not done.
Announcements:FB, Slack, and a reminder to that just because not everyone has prayer requests, that does not mean that they might not be struggling with something. Keep our eyes open and be available to one another
Prayer:Quiver is moving to HS and the stresses involved, Bullseye’s recovery, those that are struggling and not saying anything to anyone to have strength to speak up and for the rest to have eyes to see.
There’s Gloom at Night
A cold mist and the lights of the Womble Park made for an eerie gloom. The temp was a long way from the 70’s last week but 6 Pax still posted.
Warm Up: 1 mile
The Workout: some worked on the murph and others focused on core and stretching
Mary:
Announcements: 2.0 workout
Prayer: Shredder, Crablegs
12311232123..456.uh?
Warm Up:Mosey to Ampitheatre Gumby called a few
SSH, Daisy Pickers, L&R arm overhead Stretch, L&R over Chest, L&R Leg over Stretch
The Workout: Jack Webb’s (7) No Rock
M’ERKIN -Box Jump – Over Head Press(Repeat)
Different PAX called the Count
Balls 2 Wall- 20(cadence)
PROTRACTORS-(15/45/90/45/15) 10ish count each(😂)
REPEAT 3X
Mosey to Rock Pile find a friend
PAX called 10 count with Rock
Bear Crawl 10Pushes, Plank Shuffle pushes back, curls, Overhead Press, Tri Extension, Rock press squat(2x), chest extension squat hold, Diamond M’erkin,
John Deere took over for some Lady Luck
Mosey back to Ampitheatre
First roll is Exercise 2nd roll is number of times.
2-Squats
3-WW2
4-Balls
5-2xM Burpees
6-Diamond
7-Spider M’erkin
8-Mountain Climber
9-Superman
10- Boat Canoe
11-Head,Shoulders,Knees,Toes
12-Box Cutter
Mosey to Flag for Mary
Mary: Boat Canoe Holds(Extended & Retracted) Flappy Birds
Announcements: Check FB/ Slack, New AO’s
Prayer: Lots of us are Down with the sickness or injuries, First Responders, Tofus Family Dog is being put down, John Deere’s Family…
Tea Time
4 pax posted. 1 for EC. Modify as needed
Warm Up: 1 mile
The Workout: standard 100 pullups, 200 merkins, 300 squats
Mary: 1 mile
Announcements: see pikachu stuff
Prayer: instead of prayer Pax went around and shared what they were most thankful for. Gumby with some major maturity.
Dump or Super Bowl – Both Stunk
22 Pax gathered in the smelliest part of Holly Springs for a Monday morning beatdown. Q was a little upset with the result so made sure to take it out on the Pax. Very few Pats fans showed up but I doubt they could handle it anyway.
EC: 187, Cowboy, Crosby, UTI, Full House, Pablo, Pikachu, Dawgpound, Skidmark
Warm Up: Mosey for one loop with stops to do Good Mornings, SSH, and Windmills. Once back at the court Pax paired up by ability and speed. It was only logical that Dawgpound requested to be Lucky’s partner. Somebody needed to make sure we gave Lucky a push. Kudos DP.
The Workout: Catch me if you can partner runs. 1st loop 2 Double Merkin Burpees. 2nd loop around 3 squat jumps. 3rd time around 5 merkins. Once at the end circle back for the 6 doing 5 LBCs.
Mosey to the ramp for some 7’s. Reverse merkins at the bottom and star jumps halfway up the ramp.
Mary: Merkin clock with stops at 12, 10, 8, 6, 5, 4, 3, 2, and 12.
Announcements: See Pikachu’s announcements on FB and Slack. Nothing new.
Prayer: Shredder, Dumbo, Brexit, Emeril
Gumby Smash!
EC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..
Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.
The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.
Each 5 repeating and adding the next exercises.. Pax took turns calling the count.
LBC’s- 20 (CC)(Total 640)
S.Merkins- 10(Doc Made them Count)(Total 140)
Squat- 20 (Total 240)
Am. Hammers -20 (CC) (Total 200)
Curls- 20(Total 160)
Ruh Rohs- 20(Total 120)
Overhead Press- 20(Total 80)
REPEAT!⬆️⬇️
MOSEY
J Cusack
20 Curls
20 Overhead Press
Drop Block near Flags
Tennis courts for Mary
Mary: Pikachu Lead
Homer to Marge 10, L leg up 5, R Leg Up 5
Shoulder Taps 10
On his down & up M’erkins to finish right at 45.
Announcements:
Check FB &/or Slack
2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10
Prayer: A lot of unspoken/ First Responders , Military, Our PAX!
ATM Machine Open for Business
It was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyone if you were there and not on the list let me know so I can add. We had 19 strong.
Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles. Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x. On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong. On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count. On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer
Thanks for all the hard work out there this morning. Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.
F3 nutcracker
Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut
Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby
Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20
The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this, Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.
John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs
make it a quality week men!
out
Did you take the cocaine
Some titles need no explanation. Other ones need some clarification. If you have ever posted with Huggies then you know he has the gift for gab. Think Sliderule on crack. Tonight was far different. Everything was grandiose. His speech intense. Remember the micro machine guy. Seemed like a very logical question to ask.
Some EC by Shredder and Skidmark.
Warm Up: mosey for a mile
The Workout: some morphs, some m.k modifies as needed
Mary:
Announcements: CSAUP 2/9
Prayer: Shredders Family, Huggies dealing with some personal stuff