25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
YHC hasn’t been to Sheepdog in a while and as I thought through my pre-blast I landed on my typical adversarial AO messaging to stoke some fires and get a little attention. In my mind, it was only natural to pit Sheepdog (a martial arts founded AO) against the oriental-sounding Kung Pow AO. I fired off a spicy pre-blast, got the side-eye from Deadbolt and a shot from POTS (the scheduled Q of the one-day/UTI nominated nemesis of Sheepdog.) SUCCESS!!! Now, POTS fired back/commented/assumed if there was to be a martial arts Q by YHC, Shredder would need to be on hand to lead the PAX. An often forgotten (by me) and seldom shared fact about YHC is that I am a 3rd Degree Brown Belt in Tae Kwon Do. Granted, my last practice of this craft would have been 25 years ago. Oh well, this will be fun – let’s see what I can shake out of my head from the past\movies\tv.
FNGs: ani
Warm Up:
PAX circled up in the parking lot at the front of the school
The Workout:
East (literally and figuratively)
West (literally and figuratively)
Mary:
Announcements: Tequila Sunrise is open tomorrow. No Q points but points for showing up, EC and a new AO if you haven’t been yet
T-Claps (Recognition):
Prayer:
FNGs: none, but lots of new riders to VC. Administered Safety brief, rules of road, helmets…Made sure EVERYONE knew how to change their gears on their bikes, especially bikes that were borrowed.
Warm Up: oyo
The Workout: see pic. Really proud of the effort everyone put in this afternoon and Lipsync for picking up the six and making sure the Q knew where he was going.
Mary: on tennis courts, good evenings, static stretches, Frankensteins
Announcements: see FB, Slack; 5K runs, bed build
T-Claps (Recognition): PAX coming out to VC for the first time; Breach for riding his bike from Needmore area and making it ON TIME (gassed, but on-time nonetheless); Sprinkler did drive him home with his bike in the back of the truck. Nice job Captain. And special shout out to my mom who graciously supplied water bottles to PAX that just forgot to bring. Luckily her house was on the route and she was at home.
Prayer: Unspoken, military appreciation month, less fortunate….thanks Breach for taking us out.
Pledge of Allegiance
Honored to lead. -Dauber
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer: Unspoken, YHC took us out
FNGs: None
Warm Up: Good mornings, daisy Pickers, Don Quixote, sir Fazios, Seal Claps, Overhead claps, Imperial Walkers.
The Workout: Having only done this once before, I watched three videos in preparation of bringing a decent mace workout to Captain Caveman. No cars were in the parking deck when I arrived for EC. Maybe no one would post knowing a rookie mace instructor was posting. Finished my run and saw Buford in his SUV. I suggested going right to 2nd F knowing I was new at this mace stuff, but then I asked Buford if we could simply alternate exercises and go slowly through the moves. Well that worked out perfectly! Grabbed a yoga mat and a woobie (a poncho liner) in case we did some exercises on our six. Moved out of the dust mite infested garage into the fresh air portion of the parking lot and got down to business. Lots of arm, leg exercises with crazy names and made up names. Arms, backs, shoulders, legs = ALL ENGAGED. The mace is no joke depending on where you hold it. The further away from the weighted ball, the harder. Exercises were similar to kettlebells. Most complicated IMO was the death March. Need help with the figure 8 swing. Did some pendulums, merkins, rut rows, bent over rows, overhead presses, front presses, skull crushers, tricep extensions, straight arm curls, lunges, etc. most were sets of 10. We got our money’s worth.
Mary: Quick mosey around the block and finished with yoga.
Announcements: See slack/FB. 5Ks, Bed builds
T-Claps (Recognition): Buford for being my wingman today. Thank you brother!
Prayer: YHC took us out. Our country, India, First responders, PAX with injuries, our families
Ended with a Pledge of Allegiance. Honored to lead!
FNGs: None. welcome back kotter – KOSHER! Great to have you back in the gloom
Warm Up: Circled up after a bunch of PAX ran 2 miles EC in the rain. Thanks for picking up the six men. Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers. Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout: Ran down library hill. SAFETY Point: only one PAX had a head lamp. Completely poor leadership on YHC. Thank you Lipsync for lighting the way. Stopped at the stop sign/fire hydrant and cranked out 10 squats. Proceeded down the road until we reached the cross walk. 5 burpees OYO. Mumble chatter had continued from the warm-up….something about would this be a running boot camp? From Dauber? PPPLEASE! Back to the fire hydrant for 10 merkins. What goes down must come up? Heading back up library hill. At the top, conducted 10 star jumps. Off to the rock pile. Asked PAX to get a medium rock. Size does matter. 11/13 rocks were fine. Other two…I think they were replaced for bigger ones. Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk. Once again, better leadership was needed by me. We did A LOT of exercises with the rocks in cadence mostly. Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc. From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc. Returned the rocks. Thanks again to Lipsync for lighting our way. Off to the amphitheater wall by library. All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises. Running out of time head to flag for Mary.
Mary: American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc. Finished with some yoga including DD, chair, pigeon…
Announcements: Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition): Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets. Good luck everyone.
Prayer: Thank you Norm for leading us out in prayer today. Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….
Finished with the Pledge of Allegiance to the flag. I saw this at AGS by Full House. I love this idea. Encourage other Qs to incorporate in their workouts.
Honored to lead!
Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.
EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:
Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps
The Workout:
Pax split into two groups
Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.
10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW
Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.
Mary:
Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans
I’m drawing a blank here. We did abs though.
Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540
FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles. YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd. Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :). Great work by all today, picking up the six and general banter and mumble chatter. YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right? Closed with prayer requests and then pledge of allegiance. YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken
9 Jedi’s showed up at Millennium Falcon Park for some Star Wars fun.
FNGs: These aren’t the FNGs you are looking for.
Warm Up:
Lap around the parking lot and circled up for:
SSH x20
Tatooine night clubs
Jar Jar Binks (goofball)
Yoda Humpers: Did you know? Yoda was almost played by a monkey.
Imperial Squat Walker
The Workout:
Bataan Imperial Death March
Split into 2 groups and run around block for a Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
7’s- death star jumps / Skywalker merkins (hand release – luke’s missing hand) with an increasing burpee halfway across the parking lot.
Land speeders – aka wheelbarrow suicides – start at island and move forward 1 parking space line, do a derkin and reverse back. switch as needed (increasing burpee at switch). Each partner went 3 space for 2 rounds
Next up, over to the playground. Pax formed 3 man groups for 3 rounds of with 1st exercise being the counter:
1: burpee pull-ups x5, lunges, knee tucks on swings
2: hanging knee tucks x10, lunges, knee tucks on swings
3: 20 count hang, lunges, knee tucks on swings
Over to the Jedi temple (aka picnic table).
Staying in 3 man groups, partner 1 ran around the parking lot while other 2 do box jumps/step ups and dips. 2 rounds were completed.
Mary:
Alphabet abs
Jakku hammers
LBCs
Have a nice day
Announcements:
SHiP build moved to 6/12. Sign up!
T-Claps (Recognition):
A good showing at the Nest this AM. Way to show up!
Dawgpound on his 4 year F3 anniversary
Prayer:
Dauber safe travels, LED’s 40th b-day, injured and absent PAX
FNGs: None
EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout: Mosey to the rocks and partner up. Dora x2
First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.
Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.
Mary: Some more stretching as we were all feeling some tighteness in our hammy’s
Announcements: I don’t remember
T-Claps (Recognition): N/A
Prayer: Midget took us out