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It’s all about the density…

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A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.

FNGs: None

Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks

Mary: LBC’s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.

Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.

Prayer: @Shredder took us out with prayer. Prayers for @DOA who’s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.

I’m on a boat

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Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Vicious Cycle

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FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways

Groundpound’n

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FNGs: None 

4 HIMs posted to GP for boulders and discs.  Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .  

Warm Up: 10x3cts of: Good Mornings,  Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers

1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers

2 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc

Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges

Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks

Prayer Requests:   Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.

Announcements: TriSprint in June

April Ultimate

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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!

Ground Pounder fun fact – Did you know?

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FNGs: None 

7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout.  YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.  

Warm Up: 10x3cts of: Good Mornings,  Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10  Merkins and SSH.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.

Mosey to the basketball court

PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).

Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries

Prayer Requests:  For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.

GP Mumblechatter – Lots of talk about crabs

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FNGs: None 

5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout.  YHC brought the music box and discs. Lots of mumblechatter around crabs.  

Warm Up: 10x3cts of: Good Mornings, Daisy Pickers,  Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH.  So much mumblechatter we lost count numerous times.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.

3 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc

Hole 1 Exercises: 20 Merkins;  10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats

Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries

Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps

Prayer Requests:   Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.

Deere don’t do monkey humpers…. Period.

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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.

Boulders and Balls

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FNGs: None 

6 HIMs posted to GP on a cold dry morning for boulders and balls.  YHC brought the music box and basketballs. 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.  If knocked out, 20 ct exercise and then return to the line.

Exercises: 20 10X3ct SSH, 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests:   Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

What kind of workout is this?

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FNGs: None 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?” 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:   Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.