VC 5/11/22
FNGs: NONE
Warm Up: OYO
The Workout: See Garmin
Mary:
Announcements: Memorial Day Murph; June challenge
T-Claps (Recognition):
Prayer: Dauber led us out; Lipstick’s family, Unspoken
Honored to lead. Dauber
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Vicious Cycle
FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways
April Ultimate
18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.
BS Out!
Coupon Clipping at Thunder
FNGs: None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up: So excited to see 10 PAX (Crosby joined later) for the warm-up. SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout: PAX helped me bring dumbbells and kettlebells to the covered picnic tables. The idea was simple: grab something, do as many reps as possible of an exercise with a coupon until the timer is done. What was our timer? Rather – who? One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter. ROTATE. Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band. Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc. YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch. Disaster. Got things straightened out after pausing for some plank jacks along the way. Returned to the shelter for some people’s chair and BTTW. YHC led 10c, 15c and 20c rinse and repeats. Finished with more work with the coupons using a 30 cc LBC Pax timer. All 11 pax rotated through.
Mary: Stretching. Mumble chatter. R-rated.
Announcements: Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer: Gump led us out – injured PAX, UNSPOKEN.
2nd F at Tapline. Meatballs and Beer.
Honored to lead. -Dauber
Forecast wrong; VC Complete
FNGs: None
Warm Up: OYO
The Workout: over 8 miles (see Strava) Bass Lake was moist.
Mary: OYO
Announcements: Couch to 5K at Cletus
T-Claps (Recognition): All three PAX doubled down and stayed for Thunder
Prayer: Unspoken
Honored to Lead
2nd F at Tapline
Sweet Sixteen at Red October
FNGs: none. FIVE PAX at RO.
Warm Up: Joined Seat and Mutiny PAX. Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout: pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises. Each exercise (16 count cadence). Three laps were added in after completing 5 exercises totaling ~1.4 miles. 80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament. These exercises stand out in my mind:
Upright Rows
Nipplers
Curls for the Girls
Snatches
Upper body rows
Crossover curls
Kneeling O/H presses
Step Ups on the wall/bench
Mary: Gathered with Mutiny on tennis court for some much-needed stretching.
Announcements: Couch to 5K on Friday at Womble
T-Claps (Recognition): PAX who killed it running the Tobacco Half
Prayer: BS led us out
Honored to lead brothers. Go DUKE and GTHCGTH.
The Return of #12 (& Dauber)
FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout: Mosey to rock pile and grabbed medium rock. Circled up around picnic tables. Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work. Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks. Squat holds waiting for all runners returning from suicides. Returned rocks. Step ups on curbs. Bobby Hurley’s back and forth. Mosey to Tennis courts for Mary. Did some time on the wall with multiples of BTTW and people’s chair.
Mary: Lots of stretches, yoga.
Announcements: March madness contest/fundraiser.
T-Claps (Recognition): GREAT SEEING PUDDLES back in the gloom! Can you believe Tom Brady is coming out of retirement? Oh my.
Prayer: YHC took us out. Unspoken. Great to back in the gloom after an extended absence due to injury.
Deere don’t do monkey humpers…. Period.
kudos to Gump for helping Deere out of a fix and agreeing to a Co-Q. Love you man.
FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Straps…. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ‘20lb ball, 50lb sand bag’ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)
6 rotations
Mary: 20 Diamonds, plank, left arm up, right arm up….
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vid… troubles in East Europe / Russia. Unspoken.
12 Days of Christmas – Kettlebell Style
FNGs: None
Warm Up: we needed it. 32 degrees. Moved our arms and legs a bit.
The Workout: 12 Days of Christmas using kettlebells:
1. Ground Pounder
2. Upright Rows
3. Tricep Curls
4. Rut Rows
5. Swings
6. Lawn Mowers
7. Overhead Presses
8. Curls for the girls
9. Wonder Bras
10. Step-ups
11. Seated O/H press
12. Slap bells with consent
Hilarious forgetting the next exercise while listening to Christmas tunes in Pandora…not the ideal workout songs…..definitely festive though!
Mary: Met up with LED and the Mutiny PAX. Laying around on the ground doing FIA exercises.
Announcements: See Slack/FB
T-Claps (Recognition): PAX who braved the freezing temps today
Prayer: Injured PAX; 18 yr old from Finkle’s church who died in car crash Sat; UNSPOKEN…be the light to others
2nd F at Starbucks.
Ultimate 10 vs. 10
20 Men Showed Up for an Ultimate Show Down
FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!
Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.
Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.
