Posts

Carrying the Suitcase

/in /QIC:
PAX: ,

FNGs: none. seemed like ol’ times, just missing Nemo.  Thank you so much for joining me Dawg in the freezing cold on the tundra at Womble.
Warm Up: ssh, IW, good am, static stretch, mosey to bathroom to adjust gross weight
The Workout:  50lb dumbbell in play. Single arm carry half distance of parking lot; switch hands come back.  While this is being done, essentially a time keeper, other pax executed max amount of swings, rut rows and curls for girls. Suitcase was very challenging for YHC after multiple attempts. Switched to farmers carry with two kettelbells.  Multiple KB exercises (10c) including figure 8, squats, tricep curls, bus drivers, slap bells, From our six, 6 inch press, nipplers, straight arm extension. R & R.  More core during Mary and yoga.
Mary:  American hammers, 5 burpees, H2M, marching, plank hold, and YOGA
Announcements:  Support HS 1/2 marathon
T-Claps (Recognition):  All those who stepped up and helped out with Q and showing up during RESPECT WEEK
Prayer: Pax illness, unspoken. YHC took us out.

‘Honored to lead. – Dauber

A perfect day for a Ground Pounder

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FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops.  The Workout: Medium-Big rocks rotated after each exercise.  Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats.  Repeated all exercises.  Six work: Chest presses, Skull crushers, WWII’s, American Hammers.  Chest superset without rocks (dirkins, merkins, irkins, merkins).  Frisbee Golf Putting competition.  If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps.  Mary: Each Pax picked their own exercise.  

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Morning Watch

/in /QIC:
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FNGs: none

Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling

Running in the Rain at KG

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FNGs: YES!  Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios.  Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children.  Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up:  SSH, IW, Frankensteins
The Workout:  Ran to and from Fleming Loop.  Stopping along the way for merkins, dips, daisy pickers, squats, lunges.  Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary:  sprinted to KG shelter just in time when the skies really open up with a downpour.  Stretching OYO
Announcements:  Sign up for Hollyfest
T-Claps (Recognition):  All pax who ran in the rain this morning and Gamecock for picking up the six.  Nice job getting in 2.6 miles today men.
Prayer:  adoption delays and costs, marriages, UNSPOKEN, new old boss.

YHC took us out.  Honored to lead.  -Dauber

 

 

18 PAX in the Wind & Rain playing Ultimate @ Ting

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FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber

Foxtrot Uniform Ian – Crazy Ivan was Insane

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FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter.  SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout:  15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB.  Exercises included:  goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary:  yoga and stretching
Announcements:  Storm preparation
T-Claps (Recognition):  Fram for EC in this horrible weather
Prayer:  FL…discussed and reflected on our week; how was it?  How can we improve?

Honored to lead.  -Dauber

 

Memorial Day MURPH 5/30/22; Honoring Yukla-27

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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

VC 8/17/22

/in /QIC:
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FNGs:  OYO
Warm Up: OYO
The Workout:  See Strava – 7.67 miles. So much fun!
Mary:  none
Announcements: none
T-Claps (Recognition):  All PAX biking tonight
Prayer:  Silent, unspoken.

Honored to lead – Dauber

RESPECT 80s Hair Bands

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FNGs: None
Warm Up:  Sir Fazios, Good Mornings, Seal claps, overhead claps, daisy pickers and static stretches.
The Workout:  Three different exercises.  Rinse and repeat 2X.

swings, halos, tricep extensions

figure 8, midget love handles, thrusters

upright row, lawnmowers, bus drivers

on the mat: straight are extensions, nipplers, 6 inches

on the mat: overhead press, plank pull, modify burpee

farmer’s walk with two kb; slap kb; curls for girls

popcorn kb included lawn mowers, burpee, side lifts, etc

Mary:  stretches/yoga
Announcements: Derek Davis 5K
T-Claps (Recognition):
Prayer: Isabelle and Jany (mother-in-laws of Best In Show and Dauber respectively) – help with illness; PRAISE – Dauber’s promotion

Great turnout by RESPECT PAX

 

Honored to lead – Dauber