Posts

Ultimate 10 vs. 10

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

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.

Taking it Easy at Thunder

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

FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby

FNGs: None


Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu. 

  1. Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
  2. Ruck Rows in Cadence (x15)
  3. Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
  4. Lay Down Pull overs with the coupon (x10)
  5. Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
  6. Thor’s Hammer (x10 per side)
  7. Derkins (x20)
  8. Ruck Rows in cadence (x15)
  9. Diamond Merkins (x15)
  10. Laying Down Pull Overs with Hips up and a coupon (x15) 
  11.  Saturday Night Merkins (x10)
  12. Curls for the Girls in cadence (x15) 
  13. Ruck Rows in Cadence (x15)
  14. Hand Release Merkins (30 total) 
  15. Lay Down Pull overs with the coupon (x10)
  16. Hand Release Wide Merkins (x20 total) 
  17. Thor’s Hammer (x10 per side)
  18. Hand Release Military Merkins (20 total)
  19. Ruck Rows in cadence (x15)
  20. Balls to the Wall- Complements of Pikachu
  21. Derkins (x20)
  22. Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
  23. Diamond Merkins (x15)
  24. Curls for the Girls in cadence (x15) 
  25.  Saturday Night Merkins (x10)
  26. Supermans (15 count)


Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose. 

Good work men!

Lots of 20s at Thunder

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

FNGs: None

Warm Up:  Planted flag after meeting LipSync in the parking lot.  He has HC’d in his famous way on FB after my pre-blast targeted PAX who had fart sacked or was pondering doubling-down in the evening.  He ran a mile before meeting us at the flag.  Fanny Pack showed up and was ready to get to work after having a tough day at work.  Mental note made to bring the heat.  Rams strolled in with shoe laces that needed more tying after I told him we would be running around the soccer pitch.  It was getting close to 7PM and no sign of Pikachu had HC’d.  With 30 seconds to spare, Pikachu strolled in with two housemates, Jobs and Doogie.  He convinced them to come out after telling them I had worked out earlier this morning and I was over 50 years old.  Gorgeous night with temps in the high 50’s.  Love wearing shorts in February.  As the clock struck 1900, we were off in a nice mosey around the pitch to the amphitheater.  Mumble chatter was great.  The PAX were ready.   20 reps or in cadence were the trend identified by clever PAX after completing 20 SSH, 20 Daisy pickers and 20 Don Quixotes.  More 20’s with seal claps, overhead claps and sir Fazio arm circles (F/B).

The Workout: Took advantage of the offerings at the amphitheater and conducted 20 ic BTTW, 20 People’s Chair, 20 merkins, 20 step ups (L/R), 20 hanging over the edge WWIIs, 20 monkey humpers.  Added 20 shoulder taps and 20 squats.  Took a rest on the mosey to the path and began an Indian run to the rock pile.  PAX were asked to grab a rock they would be comfortable doing multiple reps.  Some rocks were bigger than others.  Gathered in the parking lot, each PAX found a parking space and got ready for the high tempo rock workout.  First exercise – a PAX favorite, 10 curls for the ladies.  Drop rock.  Hit the parking space curb with 10 step ups in cadence.  Back to the rock.  10 Overhead presses.  Back to the curb. 10-step ups ic.  Back to the rock for 10 rut-rows.  Hmmm, back to the curb for step-ups.  Back to the rock for bus drivers.  Changed things up and had PAX execute 10 erkins from the curb.  Back to the rocks for Ground Pounders.  I was reminded they do not count if you don’t hit the ground.  Set the rock aside and had PAX do build a bears with a merkin on each side of the curb.  Called an audible and had PAX get on their six with rock on their chest.  This is where I really challenged the PAX with continuous arm/chest movements with the rock.  Lats would be tested.  The following exercises were completed:  10 chest presses, 10 bent arm or straight arm curls, rock above chest for 20 ic with feet 6 inches off ground.  Rinse and repeat three times.  FUN.  On the last repeato, added a 45 degree for extra credit.  On our feet and had PAX John Cusack to the far end of the parking lot.  Set the rock down for 20 toe taps ic, followed by 20 Simbas.  Arms were burning.  Demonstrated the plank slap rock exercise and executed 20 of them.  Had PAX push their rock a few spaces.  Love the smell of rock on pavement. Executed 10 rock up and over on each side of shoulder.   Added 20 goblet squats.  Checked the watch and noticed we had less than 11 minutes left.  Time flies when you are having fun.  Our inner kids came out as we returned the rocks seeing who could get the most sparks.  Tie between Pikachu and Dauber IMO.  Line up on the path and mosey to the tennis courts for Mary.

Mary:  Congratulated PAX for a giving 100% during the workout.  While executing yoga moves, downward dog and pigeon, Dauber talked about the week and how we could be better men at home, at work, etc.  Spent a lot of time on the right side to the chagrin of the PAX and switched it up to the other side.  More stretching and more discussion/thoughts shared.

Announcements:  See Slack and FB; lots of great things happening with 3rd F.  See calendar.  Sign up on Q sheet.  Service at Hope for Forceps son.

T-Claps (Recognition):  Huge kudos for Rams’ new look, he’s lost 70 pounds via intermittent fasting, better eating, and exercise!  Also, great job Pikachu getting housemates out and supporting Jobs throughout the workout.

Prayer:  Unspoken, Victims in Milwaukee, Forceps & Family.  Dauber took us out.  Honored leading you men in the gloom.

 

2nd F at Blackdog Bottle

Double Digits at GP

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

11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Midget who?

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

solid 13 PAX turned up for a sweet hot and sticky evening Thunder work out.

Warm Up: mosey to rock pile, 20 Cadence side straggled hop, 15 Cadence daisy pickers.

Grab a rock and mosey to picnic shelter.

The Workout: THE DECK OF CARDS.

Card Value = Rep, FACE CARDS = 10, Ace = 15, 2 x Jokers = 10 double merkin burpees.

Full Deck Completed = 99 Reps of each exercise….

Hearts – Mountain Climbers Cadence

Diamonds – what else…..diamond Merkins…

Spades – Peoples Chair & Wonder Bra with rocks

Clubs – Balls

Mary: mosey to rock pile… one arm pickle pounder with other arm holding rock on back (10 Cadence each arm)

mosey to tennis courts..

20 Cadence Box Cutters

10 Left, 10 Right Straight Pretzels

10 Left, 10 Right Cadence Toe Taps

20 Cadence American Hammers

Announcements: Holly Springs Police Torch Run – 0715 25th May, Memorial Murph 0700 Womble… Bender Street first full set Lincoln May 19th…forgot the rest….
T-Claps (Recognition): none
Prayer: Shredder weight bearing…

Groundpounder 1/19/2018

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

Pax of 6 for Ground pounder:

Shredder, Pikachu, R-22, Doogie, Dovetail

Breach on the Q

Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.

The Workout: Run up the bleachers, at the top 10 Irkins at the bottom 5 burpees. Reapeat for 3 cycles. Mosey over to batting cage fast feet around the perimeter. Mosey over to the fence. Traveling planks around the fence until the bricks stop. Mosey over to the rockpile.
Grab a rock and circle up for around the world. 22 curls for the girls..rotate to the left..22 count tricep extensions rotate..11 up and over merkins…rotate 11  Wunderbras… rotate 11 Wunderbras.. rotate..11 up and over merkins back home for another set of 22 count curls for the girls.
Mosey to the picnic tables for around the world core..22 counts of shoulder taps, pickle pounders..American hammers.. crab cakes. Diamond merkins and reverse hop bridges. Move over to the curb for 22 counts of step ups..11 right 11 left. 22 counts of irkins and dips.
Mosey over to the disc golf circle for a little duck duck goose. 1 duck runs around the circle and chooses a goose. If the goose catches the duck choosesse his exercise. If the duck gets back to his spot first he chooses for the goose.
Mary: 5 Turkish get ups and 22 cadense count of SSH.

Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.

ThunderStock

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

4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.

Wolverine (Q Swap) 1/14 

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

Pax of 32 for a cold wet Monday morning workout in the gloom

Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,

Breach on the Q

Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.

Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.

Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.

Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.

Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH

Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.

Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.

Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.