EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:
Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch
The Workout:
Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.
10 Merkins
10 Squats
10 LBCs
Mary:
Punch of stretching. It felt good.
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Welcome Woody!
EC: Pikachu, Dahmer, Fonzie, Gamecock, Warbucks
Warm Up:
Warmu p lap around soccer fields.
Quick disclaimer, then SSH, Windmill, Sir Fazio arm circles, Imperial Walkers.
The Workout:
Mosey to the Abyss and partnered up.
PAX completed a Dora 1-2-3. YHC struggled to explain counts, so PAX mileage may have varied…
Partner 1 ran down stairs and back up, YHC instructed to touch each step
Partner 2 did exercise and swap when runner returned.
100 Single leg Homer to marge (1 each leg = 1)
200 Low slow flutter IC
300 Side crunch (1 each side = 1)
Mosey to soccer fields for an evolution of man.
Inch worm (crawl) a quarter of the soccer field and held chill cut plank.
10 pickle pounders IC
Crab Walk to half field.
10 monkey humpers IC
Sprint the remainder of the field
10 Scorpion dry docks
Repeat above back across field.
Mary:
With 20 seconds remaining YHC called for 20 sec of have a nice day!
Announcements:
Workout and cornhole tourney on Sunday to raise money for Sgt Leach
Social media.
T-Claps (Recognition):
Nice work by FNG Woody and the rest of these dudes.
Prayer:
Unspoken. Bondo took us out.
FNGs: None
Warm Up: Short mosey over to the GNC Parking lot for circle up.
The Workout:
Mary:
Mosey back to Teeter lot and then Jailbreak to flag
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises. Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.
Mary: popcorn
Announcements: bed build June 12
Prayer: military and first responders
19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.
EC: UTI, Maybelline, Nemo, Fanny Pack, YHC
ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC
Today’s theme: 56 in recognition of my 56th bday.
Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings
Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.
In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56
Indian run to carpool drop-off circle.
Indian run, split into two groups, back to turf center circle.
Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.
I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!
Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.
Prayer: unspoken
TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!
PAX: Snap, Dahmer, Dauber, Nemo, Cancun, Fancy Feast, Cowboy
Warm Up: Moseyed to the far parking lost for some butt kickers, high knees, karaoke, Good Mornings, windmills, Frankensteins, Imperial Walkers, hillbillies, side straddle hops, and Sir Fazio arm circles.
The Workout:
1st Thing: Moseyed over to the rock pile for a smorgasbord of exercises including but not limited to curls for the girls, triceps extensions, wonderbras, boobity-boobity, WWIIs, ground pounders, sumo squats, chest presses, arm raises, etc.
2nd Thing: Moseyed over to the Pit for 7s: merkins on one end and squats on the other. At one point a deer decided to meander across the field and we tried but failed to keep up.
Mary: Moseyed back to the tennis courts for a round of planks, mountain climbers, shoulder taps, 6-in hold, Freddy Mercury, WW1s, LBCs, box cutters, American hammers, Homer to Marge, and Pickle Pounders
Announcements: Check Slack and Facebook
T-Claps (Recognition): Hard work that went into getting a chair for Brandon
Prayer: injured PAX, M getting vaccine #2, God bless America
9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.
Everyone was tired except 187.
The end!
This BB is dedicated to 16 Bit.
BS out!
After hearing about Summer Slam for a while YHC decided to pick up one of these Kung Pow Q’s to celebrate his favorite wrestler growing up – The Undertaker.
The pre-blast promised trying to kill pax – thankfully we didn’t accomplish that but we did celebrate accordingly.
FNGs: None today. I hear there’s a free F3 shirt if you bring an FNG to Kung Pow.
EC: YHC, Cupid, Cancun, Deadbolt (great work on 5 pack w/5 ECs!), Roger Roger, and MadDog.
Warm Up:
SSH x20
Daisy Picker x20
Good Morning x10
The Workout:
Pax were warned that The Undertaker attributed good cardio to his many years of success. Many remarks were had about that assuredly being the only thing.
1st Thing – mosey down the street to a nice hill near Bibleview ct. Pax were informed of The Streak – The Undertaker’s 21 match winning streak at WrestleMania, widely regarded as the greatest winning streak in sports history.
Special back blast reading bonus – the first pax to message me directly (Slack or Facebook) with the name of the wrestler that broke The Streak gets a free beer/lunch if you don’t drink)
To celebrate the 21 straight we did 21s on said hill – starting with 1x squat at the bottom and 20x LBCs at the top. It’s like 11s but a lot harder.
After ~15 minutes we audibled – none of us are The Undertaker and this was going to take too long. We had other career highlights to get to.
2nd Thing – we moseyed back to the pool parking lot. Pax were reminded that one of The Undertaker’s signature moves was the chokeslam. Chokeslamming each other seemed like a bad idea (especially on a day with no disclaimer) so instead we could lead with one strong hand. We did this by doing 10x Turkish Getups on one side (don’t worry though – the other side was promised to be fulfilled later). We then moseyed out of the neighborhood and crossed over to the church where we fulfilled our other 10x Turkish Getups (on the other side, unless your name is Cupid and apparently you can only do them on one side).
3rd Thing – one of the storylines most often remembered about The Undertaker was the one with his brother Kane. They frequently fought and partnered with each other. To celebrate this pax were told to partner up with someone of similar spead for a mix of competing and supporting – we raced to opposite ends of the parking lot and back (as in pax went opposite directions from their partners – apparently this was very confusing). Once they got back the winner plank holds until their partner gets back at which point they lift each other up with 5x Patty Cake Merkins. We repeated this 3x times.
4th Thing – Pax were reminded of two things. 1 – The time when “in nineteen ninety-eight when The Undertaker threw Mankind off Hell In A Cell and plummeted 16 ft through an announcer’s table” and 2 – The Undertaker loved lightning and even once used it to destroy the ring. To honor these two things we were going to throw outselves on the ground to the tune of Thunderstruck – SSH the entire song and a Burpee everytime you hear Thunder or Thunderstruck.
Pax seemed smoked but we weren’t at the starting point so we moseyed back to the pool parking lot for some very limited Mary.
Mary:
We continued celebrating The Streak with 21x IC of the following:
Low slow flutter
LBC
Crab cakes
Homer to marge (with some nice demonstration by Deadbolt)
Picklepounder (it is Mother’s day weekend)
Announcements:
Grasshopper 5k for Sergeant Rick Leach
T-Claps (Recognition):
Deadbolt for 5 pack + ECs
All the pax venturing outside of their norm for Main Event May
Prayer:
Caitlin and Kid Cracker and his team as they beging working to help her.
EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:
Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.
Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees
The Workout:
Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.
Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.
Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.
Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.
Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.
Mary:
Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl
Announcements:
T-Claps (Recognition):
Prayer:
All unspoken prayers
YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.
Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.
Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.
Warm Up:
Pax were asked to partner up with an accountability partner of similar speed and we were off.
We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.
Shake It Off – T Money (Taylor Swift)
We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).
The Workout:
We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.
Fourth Of July – Fall Out Boy
Kettlebell swings. These got old
The Man – The Killers
Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).
Blank Space – T Money
More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.
Rockstar – Nickelback
Pistol Rows at Dumbo’s suggestion. These also got old.
Thunder – Imagine Dragons
Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.
Like a Boss – The Lonely Island
Short song. Curls with partners running. Fun song to introduce the pax to.
Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)
Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.
I’m On A Boat – The Lonely Island
Another fun song to introduce the pax to.
In The End – Linkin Park
Single legged deadlifts.
Thunderstruck – AC/DC
Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:
Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:
See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:
Shredder, Crab Legs, unspoken.
Always an honor and privilege men – thank you.
