Posts

Loading Up the Animals 2×2 on the Ark

/in /QIC:
PAX: , , , , , , , , , , ,

VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.

Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise.  1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.

Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.

Which Way to the Gun Show?

/in /QIC:
PAX: , , , , , , , ,

 

Warm Up:  Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout:  It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old.  PAX were hungry for a beat down.  The following kettlebell exercises were executed with 10 reps:  swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher.  John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including:  10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins.  Took our kettlebells for a walk around the tennis courts looking for a gun show.  Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses.  As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!”  We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward!  PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X.  PAX without jump rope executed merkins.
Mary:   Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least).  A ton of SSH were performed while waiting for the MAN.
Announcements:  CSAUP-Sasquatch (learned the origination)
Prayer:  Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.

Truly honored to lead this group of guys!  -Dauber (Q)

The Hills Were Alive at Possum Trot – 19 Strong PAX

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

Warm Up:  Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout:  PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot.  One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped.  Changed roles at midpoint of parking lot and proceeded to the hill.  At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling.  Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO.  After completion, PAX carefully headed down the hill taking the rock over from their partner.  While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps.  The exercise was called out by one PAX rotating up and down the line.  PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees.   Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc.  Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises.  Once one lap was completed, PAX swapped roles.  PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc.  PAX returned rocks and met up in the tennis courts.  B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers.  More running ensued using the tennis courts and finished with alligator merkins to the end of the first court.  PAX and Q spent.
Mary:  Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO.  At least 8 exercises were performed before running out of time.
Announcements:  CSAUP Greenville – Car pool if able
Prayer:  Double D spoke from the heart.  Strong message.  We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed.   Thay’s pure bunk.  These are very powerful words.  When they are spoken, they have powerful meaning and greatly help that person.  Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery;  H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.

PAX did great today!  Super job with the hill and rock exercises!

PAX included:  LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)

11 PAX Brought Their “A” Game to Mutiny

/in /QIC:
PAX: , , , , , , , , , ,

Warm Up:  After a slow run around the track with storms looming on the area, Noah’s Ark circled up the PAX and led us in warm-up.  The exercises consisted of SSH, Arm stretches (LOR, ROL), Crossed-legged stretches, Cotton-Pickers, Imperial Walkers, Hillbillies, and Good Mornings.  Excellent leadership on the spot by Noah’s Ark when he was asked to lead the Warm-up!  Thank you!
The Workout:  PAX increased their cardio by utilizing quick feet on a curb for an extended distance leading into side-stepping Left to right and returning Right to left until covering a considerable distance of a parking lot.  Dauber’s nimbleness and uncanny ability brought tears of joy to LipSync’s eyes questioning the age of the Q.   At the circle, the men began a bear crawl and headed to a rock pile after making a half loop.  PAX brought their medium to heavy rock to the shelter, placing their rock on the picnic table.  PAX performed a variety of exercises using the rock including 10 counts of overhead presses, squats, arm curls, tricep curls, etc.  Between sets, PAX rotated positions and either performed 10 counts of derkins, erkins, dips and merkins (on the ground and between picnic benches).  To keep the cardio up, PAX took a break from the rocks and began running/skipping around the soccer field.  PAX recovered at the shelter only to find more rock exercises but this time executed from their six.  Sets included, tricep curls, o/h presses, Homer to Marge, etc.  More rock activites ensued once back on their feet.  A final Indian run with one rock (great audible Puddles) was implemeted with each PAX carrying the rock at least once over a two-time run around the field.  Post run, PAX lined up for some lunges before returning the rocks back to the pile.  PAX lined up again and began performing Frankenstein leg kicks, open windows with their hips, and “simulated” tire jumping at Gump’s recommendation while heading back to our starting point.  Planks, followed by 10 Merkins were added in for fun.   Finished the workout with Balls to the Walls 2X ( 25 second count, rest, followed by an additional 24 second count representing Dauber’s magical 49 years).
Mary:  FedEx called 10 Burpees OYO.  PAX were spent; They had brought their “A” game.
Announcements:  Greenville CSAUP; F2 followed at the Bagels Hospital
Prayer: Noah’s Ark wife – dental; H1N1 – MCL injury; CrabLegs;  spoken and unspoken prayers.  Dauber asked everyone to be NICE, do something for someone else, be committed to being better husbands, fathers, brothers, sons, etc.  Be beacons of Christ – Let His light shine through Us.

PAX:  Natty-Ice, FedEx, Gump, Noah’s Ark, Puddles, Vespa, Butterfingers, C-Dog (Sea Dog), R-22, LipSync, Dauber

Dauber – Guest Q (very much grateful for this opportunity to lead these fine men in the gloom as the rains held off for exactly 45 mins during our beat down).

Possum Trot Circuit

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up.  Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock.  Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3.  Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats.  Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

Kenny’s Grave Rd2

/in /QIC:
PAX: , , , , , , , , ,

Warm Up: Lap around the track over to basketball courts
Squatted Overhead claps x20
Mtn climbers x20 increasing speed
Upper body stretch
Windmill x10
Cotton pickers x15
Lower body stretch

The Workout:Partner plank hops
– P1 Shoulder taps while P2 side hops over legs x20 (2 rounds)
Chilly Broad Jumps around b-ball court

Agility Ladder 25 ft
– 6 rounds with legs, different variations
– 4 rounds with hands
Different exercises when waiting for turn

Picnic tables (4 per table) 4 rounds
– Box jumps x10 (rotating around table for each new set including table top and benches)
– Dips x20
– Dirkins x10

Mary:
Protractor
Exaggerated LSF
Homer to Marge

Announcements:
CSAUP in Greenville, Banana Seats 3 year Anniversary this past week

Prayer: All PAX posting on FB and others at COT

Thanks for allowing me to lead today! Great work like always. Welcome 16-bit.

BS out!

The Dauber Deception

/in /QIC:
PAX: , , , , , , , , , , ,

We had a PAX of 12 for an impromptu game of Ultimate Frisbee (we are hooked)…sorry Pikachu! Welcome FNG Butter Fingers!

Warm Up: It’s called Ultimate Frisbee.

The Workout: Two teams of 6 played in the dark with lots of drops. Each drop we did 3 Merkins during the first half and 5 squats the last half. Each team that scored called out an exercise of 10 from LBC, Freddie Mercuries, Star Jumps, and more Merkins among many others. The faster the exercises are completed, the faster the offense can out maneuver the defense.

The score was close (always within 2 😉 ) but in the closing minutes, the other team pulled a “Dauber Deception” by throwing the kickoff out of bounds and faking the other team out by planking. This caused confusion and the last throw was sent sailing out of bounds to end the game.

Mary: Lots of abs during the game.

Announcements: Kenny’s Grave on Thursday mornings, new Yoda AO is scheduled to start up Tues July 23. Working on specific details to follow.  Dauber turns 50 next week!

Prayer: Brexit’s friend. Reach out to those PAX we haven’t seen in a while. Gump closed in prayer.

The Man Strikes Again

/in /QIC:
PAX: , , , , , ,

The Warmup:

Quick lap around the parking lot.  We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins

The Thang:

Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings

While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell

Finish with Burpe Roma Listening to the “The Man” From the Killers.  Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.

6/23/18 Ground Pounder

/in /QIC:
PAX: , , , , , ,

7 PAX came out for the beat down.

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers

The Workout

  • 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)

Rock Shock -(pick a big’n)

circle up rotate rocks around circle between sets

  • 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers

Cousac to the bathroom wall

Wall of Pain:

  • 70 count Balls to the Wall
  • 10 Burpies

Cousac to the Playground

Aik’n Station:  Break into 3 groups rotate stations clockwise

  • Aik’n Legs –   15’s Box Jumps, Lunges, Split Jacks, High Knees
  • Aik’n Arms –  15’s Dips, Derkins, Erkins, Shoulder tap Merkins
  • Aik’n Belly –   15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back

  • 2 sets: Standard Rock Planks
  • 2 sets: Crab Planks

Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)

4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors

Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC

Review and share the FB Post from the F3 founders.

Prayer Requests:  Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).

Cletus – Like Clock Work

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , ,

Warmup:  Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken