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Face Catching Frisbee

It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

March Madness at Possum Trot

Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

The Few, The Brave, The Nutcrackers…

It was a cold and dark morning with temps in the mid 30’s which apparently led some to enjoy the fartsack rather than tread out into the gloom. As a result numbers were a bit lighter than normal. A fact that was being discussed as two more PAX graced the parking lot with their presence just in time for a mosey around to the basketball court where our warmup ensued.
Incidentally YHC and PAX who were nearby were nearly ensnared during said mosey by some kind of metal wiring protruding into the sidewalk. An entirely unsuitable situation for an elementary school responsible for the safety of children. A strongly worded letter may be in order. The situation notwithstanding, we proceeded…

Warm Up:

Good Mornings x10 IC
SSH x 20 IC
Daisy Pickers x 15 IC
Sir Fazio Arm Circles –  x 10 forward/ x 10 backward IC
Moroccan Night clubs x 15 IC
Windmills x 10 IC

The Workout:

We started by partnering up in preparation for what was soon to be revealed as one of Moby’s least favorite exercises: the wheelbarrow. Partner 1 was in the horizontal position on the way down to a previously designated turnaround point where prior to switching places, partners did 10 Hand Clap Merkins, returned to the starting point via the wheelbarrow and completed another 10 Hand Clap Merkins.
R&R substituting 10 Squats for Hand Clap Merkins – which was a welcome change of pace.
We stayed in the same location for the next challenge: a classic Dora with the same partners…
Merkins x 100
LBC’s x 200
Squats x 400
Partner 1 chipped away at the above exercises while partner 2 ran to a designated point (about 100 yards) and upon returning switched places until all reps were complete.
Mosey to the rock/ brick pile to grab a cinder block. Partners lined up with their blocks on either side of the divider in the parking lot.
Round 1 = 10 reps: Partner 1 did Curls for the girls (IC); Partner 2 did Wonder Bras; Partners left their block in place and then ran around the divider to the other partner’s block – Partner 1 then did Wonder Bras and Partner 2 did Curls for the Girls.
Round 2 proceeded in the same fashion increasing reps to 15.
Round 3 – you guessed it – same thing but added another 5 reps for a total of 20.
Return the bricks and mosey to the front parking lot just in time for Mary…

Mary:

Low slow flutters x15
Freddie Mercuries x15
Plank Jacks x15
Homer to Marge x15
Pickle Pounders x15

Announcements:

  • Details to follow via Slack & FB.
  • Q school this Thursday at Womble Park (details on Slack/FB)
  • Yard Work this Sat. at Crab Legs’ house
  • Other announcements online

Prayer:

  • Shredder
  • Crab Legs
  • Cupid traveling for work
YHC took us out with prayer.
I hope everyone got their money’s worth and got at least a little stronger for being there.
Thanks for the honor of leading you this morning. Looking forward to next week…

Mutiny+Burpees= Lots of Mumble Chatter

 

PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend

Beach Body Kick Off

Perfect gloom weather this morning. YHC got there early to set out some cones and floor ladder to get back to some agility work. Four PAX was in attendance. Let’s do it.

Warm Up:
Lap around track with high knees and butt kickers
Square up
SSH x25 IC
Mtn climbers x25 IC
Matt Biondi’s x25 IC
Finkle Swings x10 IC each leg (the laces were in)

The Workout:
Ladder drills with cones at the end
– 10 squats before drill
– 10 diamond merkins after drill
– 4 rds feet – 1 rd hands

Obama 44th POTUS – bear crawl 4 hand steps then 4 merkins (11 times)
Plenty of time on YHC’s garmin so we decided to repeat but with a twist.
Crab walk 4 hand steps then 4 big boy sit ups (11 times)
H1N1 said we can call this the Obama AND Michelle

Mosey over to the rock pile
Rock curls for 5 mins
– AMRAP for 45 secs on, hold rock 15 sec rest, R&R
Jello arms to follow on the mosey back to warm up area

Mary:
Not So Lazy Boys (10 sec count back, then right, then left, then back)
Side star crunches, knee up x10 IC, switch sides
Exaggerated LSF x20 IC
6 inch cork screws x20 IC

Name-o-Rama was totally skipped this morning. Guess we all knew each other well and didn’t think about it.

Announcements:
Q school next Thursday @ 6:30 Womble Park Ampitheater, slack and FB has the rest

Prayer:
FedEx family, 9 yr old passed away last week, H1N1 travels, Norm training 12 weeks this summer, Norm’s friend passed away from HS, Cupid’s grandma recovery

PAX discussed starting a 3-5 mins wrap up at end of each workout to discuss nutrition with help of Banana Seats M. More details to follow.

Cupid will have the VQ next week with some H1N1 assistance. Way to step up so quickly.

Great work out there. Getting those beach bodies started now will pay off in a couple quick months.

BS Out!

45 minute Abs

16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

No Rain at Mutiny

March 11, 2019 / Mutiny/ QIC: Fedex

Pax: Norm, H1N1, Modify, 16-Bit, Cupid, Messi, Potts, FedEx

 

Warm Up: After a lap around the track, Pax circled up for

– SSH x 25

– Fozio Arm Circles  10F/ 10R

– Imperial Walkers x 10

– Hillbillies x 10

– Stretches

– Monkey Humpers x 10

The Workout: Told the Pax that we will start with high knees and that every time your QIC says “down” we do a burpee. We start off slow but I don’t think the PAX was very happy when I said “down” three times in a row! Twice! After we caught our breath we did 10 shoulder tap Merkins in cadence.  We mosey to the parking lot to bear crawl 3 parking spots then crawl bear back and do a squat twist to the R/L. Told Pax that we will do this 10 times OYO but had to call an audible half way through because of all the chatter.  After catching our breath again I told the Pax that we would be doing a lunge, squat then burpee all the way down the parking lot. We mosey to the playground for 2 sets of pull-ups x 10, swing crunches x 10 ( like TRX but your feet are on the swing), and star jumps x 10. We finished with dips, urkins, derkins and sprints and then an Indian Run to the tennis courts for Mary.

Mary:

LBC x 10

Americian Hammers x 10

Knee Crunches x 10

Have a Good Day

Announcements:

Break the Silence 5K Walk/ Run

Run the Quay

Prayer:

Potts friend from HS fire department that passed away from rare cancer

Cupid’s Grandmother who’s had 3 surgeries

Stargazer, one of Fedex twins, is going through a difficult time right now

8 PAX @ Ground Pounder for Clockwork, Bear Crawl Trains, and Crab City Dips

With a strong contingent of SouthWake HIM running Wrightsville this weekend, YHC wasn’t sure what to expect for a turnout this morning at Ground Pounder. The week prior, Doc put together one of the best solo Q Back Blasts in as long as I can remember, and was hoping I had a circle of trust this week instead of the point of trust he experienced last week. Received a soft commit from Bobby Dall last night and was hoping for a few more so that I could introduce a few special exercises into this morning’s workout. As I gathered the last of my gear before heading out, I received a message from Nemo indicating that he’d be there with Lipstick after their U-Turn run.

Pulled into Jones Park at about 7:13, shuffled through some Amazon tunes to find a Banana Seat inspired track to end Mary with and proceeded with the traditional shovel flag plant. First clown car rolled in and it was Cupid, who had headlocked his brother-in-law into this morning’s workout. This morning was off to a great start with 3, including an FNG. Bobby Dall quickly turned his SC into an HC as he rolled in, followed by Reddenbacher and Swish. Nemo and Lipstick as promised joined the crowd and now we had a party.

With 3 minutes before game time, YHC gave the disclaimer, covering the fine print. 7:30 hit and we were off with a quick lap around the lot then circling up for the following exercises.

Warm Up: SSH X20, Hillbillies X20, Good Morning’s X10, Fazio Arm Circles 10F\10B, Michael Phelps as YHC gave instruction on first segment of workout, which would be some upper body work, but not before a quick run across the water toward Veteran’s Park

The Workout: PAX proceeded down the trail toward Veteran’s Park, side stepping a few puddles along the way. Made our way to side parking area in front of the picnic shelter. YHC instructed PAX to plank hold, leaving enough room in front and to each side to rotate as we would be performing some clockwork merkins. Started at 1 o’clock and moving all the way to 12 o’clock. With the chest adequately warmed up, mosey’d to the picnic shelter where we performed some Slide Rule Erkin, Derkins, and Dips X 10. Inserted an extra round of Step Ups X 10 and Prison Squats X 10 to get blood flowing back to the legs. Indian Run back to the originating parking lot and on to Jones Playground.

At the playground, YHC shared a new exercise known as the Crab City Dip, which was inspired by our very own AXE with a slight modification that was introduced by my 2.0. For those that don’t know AXE (AX w\an E) is the coolest phys ed teacher according to my youngest and she came home one day and said that AXE has them do an exercise in class called ‘Crab City’ (which is basically a shoulder tap exercise in crab position). She demonstrated it a few months ago on a bottom step, but added a dip at the end….So there you have it…Crab City Dip was born. My first Q at Ground Pounder and of course we had to insert this gem.

PAX occupied each stone wall 4 on each side as YHC lead a set of Crab City Dips X10 in cadence. PAX then mosey’d to the rock pile. Ground Pounder just isn’t Ground Pounder unless you hit the rock pile at least once during the workout. Instructed PAX to pick a rock they would be challenged doing reps of 15-20 with. This would be their rock for this next segment and would not be rotating amongst PAX.

For this next segment, YHC informed PAX that the following exercises would be performed between the speed bumps, which were about 30 yrds apart. PAX started at the originating speed bump and got the arms warmed up with some Curls for the Girls X20. John Cusack’d to the opposite speed bump, where PAX performed a set of Goblet Squats with the Rock X 15. PAX put their rocks down along the fence and were instructed to form a line from the speed bump, leaving enough room to get in plank position, head to foot with each PAX in a line. We would be doing an Indian Bear Crawl Train, where the PAX from behind would bear crawl forward until we hit the originating speed bump in front. As the bear crawler proceeded forward, remaining PAX held plank with YHC alternating exercises intermittently to keep all involved (Left arm up, Right arm up, Regular, Shoulder Taps X 20). With the speed bump end point tapped, PAX got on their six and performed some core exercises- LBC X20, Freddy Mercury X20. Brief 5 count and then a wind sprint to the opposite speed bump.

PAX reunited with their rocks and performed the following series of exercises- Tricep press x 20, Squat hold w\rock for a 5 count, Shoulder Press X 20. Lunge walk to the opposite speed bump and at the halfway point butt kickers to the end. PAX performed a set of Boat Canoe’s X 20 and then a final wind sprint back to the speed bump to pick up their rocks. On their six, PAX performed chest presses X 20. John Cusack’d the rocks back to the pile and mosey’d back to the parking lot starting point.

For PAX that have experienced some of my Q’s at Crazy Ivan, you know I’m a fan of parking spaces, so it only seemed fitting that we do some parking space crawls and curb work. Each PAX occupied a parking space and bear crawled to the opposite space that had a cement curb waiting for them. PAX performed a plank hold for the six on the curb and then performed 10 Erkins in cadence. Lunge walk back to opposite parking space. Bear Crawl back to curb for one last set of Erkins x10.

Circled up for Mary.

Mary: As mentioned earlier in this BB, I had shuffled through Amazon tunes and found a Banana Seat inspired track. Last night as I was viewing the Wrightsville name-o-rama on the FB feed, 2 things hit me 1) I continue to be in awe of the giant circle that just keeps growing year after year for this race and 2) that is a killer stache BS is sporting.  Decided to Bring Sally up and Bring Sally Down varying 45 and 60 degrees with alternating ups and downs, followed by Have a Nice Day!

With 3 minutes left, we had to give our new FNG brother an F3 Name. Our FNG this morning (Hospital Name: Chris) shared that he is originally from Atlanta and an engineer, currently residing in Fuquay. YHC having been in Atlanta the week before for some reason had the Atlanta Hawks fresh on his mind, so naturally we paid homage to an NBA star from Atlanta who engineered some of the greatest dunks of all time in the 80’s- Spud Webb. Welcome, Spud! We are better because you are here. Hope to see back in the gloom next week.

Announcements: Wrightsville Half and Full today, Tobacco Half and Full next week. Any Given Sunday tomorrow.

Prayer: Lots of prayers this morning. Prayers to keep all those running today safe and healthy. Cupid’s grandmother, Lipstick’s mother-in-law. Shredder for continued healing post surgery, Double D and his family, Moby and his dad.  Continued prayers for Crab Legs and all those unspoken.

Yoga in the gloom

Late post due to Wrightsville prep; had literally no time until now!

7 PAX out for a Wrightsville-friendly session of wristlocks and yoga.

Warm Up:

Side straddle hops, Frankensteins, Sir Fazzio arm circles, Michael Phelps, good mornings, Mahktar N’ Diayes.

CQC

Wristlocks: hammerlock, pickpocket, diamond arm bar

The Workout:

Vinyasa yoga

Mary:

LBCs and WWIIs in the final 2 minutes
Announcements:
Prayer:

Shredder’s surgery in a half hour, safety for Wrightsville runners, family who lost their 9-year old son.

 

Better Late Than Never “Poppin da Cherry”

Nutcracker

Warm Up: Lap around the entrance

SSH  X 20 IC

Daisy Pickers X 15 IC

Imperial Walkers X 15 IC Core exercise

Hillbillies X 15 IC Core exercise

Sir Fasio arm circles X 10 IC forward and backwards

The Workout: Cement Block Day

Block-a-d0ck X 15 IC    crabwalk down to island and karaoke back

Colt 45’s  IC      Crabwalk down to island and karaoke back

Elf on a shelf X 15 IC    Lunge walk down to end of parking lot and Lunge back

Briefcase lifts X 15 IC on each side Crab walk to island and bear crawl back

Diamond M’erkins X 20 IC   mosey around parking lot

Lion king X 20 IC     mosey around parking lot

Wonderbra x 15 IC     mosey around parking lot

Block-a-dock X 15 IC    mosey around parking lot

Elf on a shelf X 15 IC       mosey around parking lot

Were not worthy X 15 IC     mosey around parking lot

Stash block for future workouts

Mary:

Pickle pounders X 15 IC

Homer to Marge X 15 IC

Boxcutters X 15 IC

World war II’s X 22 IC
Announcements: Slack and Facebook
Prayer: Shortpole parents relocation. Cupid mom’s surgery