Posts

GP – So many inappropriate jokes

/in /QIC:
PAX: , ,

FNGs: None

3 HIMs posted to GP on a nice cool morning.  Met a guy who moved here recently and plans to join F3 soon. 

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

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. 10x3ct:  Windshield wipers, Rockies, Box Cutters, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, 2 sets of 10x3ct Mountain Climbers. YHC decided to tell the more inappropriate jokes between sets which wasn’t probably the best idea just before skull crushers.

Disc Put

Start with 40 LBCs and 20 leg extensions. 4 rounds of PAX tossing discs toward the goal ( I think we made 3 total out of 36) and lunge walk back and forth to return for exercise: 10x3ct Heal Taps, Dying Cockroach, Rosalitas (we all recognized we need to work on our hip flexibility)

Announcements: SW Brute CSAUP in Oct 6th 6AM start

T-Claps (Recognition): FARVA for posting Tequila Sunrise prior to the workout

Prayer: Prayer for Farva’s M (14 yr old dog not doing well). Prayer for Jinkies upstairs neighbors to move out ASAP.

Useless Skin and Acne

/in /QIC:
PAX: , , ,

FNGs: None

4 HIMs had the balls to posted to GP on a nice cool morning.  YHC brought the music box. Met a HIM from Spokane Washington during warmup 

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

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, Trunk Twists and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.

Partner Rock Planks:

PAX pair up: one does 20 10X3ct LBCs  while the other does Rock Plank then switch

Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch

COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan,

3 Pax, 2 Doras, 1 Heck of a Workout

/in /QIC:
PAX: ,

FNGs: N/a
Warm Up: Brief mosey, then circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies.
The Workout: Mosey to the back of the school for a Dora style Murph. Since we had 3 Pax I partnered up with the newest Pax for ease of rotation and counting. 100 pull-ups, 200 merkins, 300 squats, while the other Pax ran around the track.

Rinse and repeat with 100 Dips, 200 Monkey humpers, and 300 plank shoulder taps.

Mary: Mosey back to the front of the school and circle up for around the horn 10 count Ab work.
Announcements: BRR, several upcoming CSAUPs, Travis Manion run next weekend.
T-Claps (Recognition): Santana for making his first trip out to Sheepdog.
Prayer: I took us out

Bikini Season Ain’t Over Yet

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

It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.

Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings

Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards

Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.

Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side

Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds

Broad jump 50 yds in front of school

Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s

Announcements on slack.
Prayers for our world.

Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.

BS Out!

Split Q: Feel’n the burn

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

FNGs: Santana

6 HIMs posted to GP on a thick morning.  YHC brought the music box. 

Warm Up: 10x3cts of: Good Mornings, Imperial Walkers, Hillbillies, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,

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. 10x3ct:  Rockies, Windshield wipers, Box Cutters and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of 10x3ct Rock Spanks (w & w/o consent)

Shredder’s muscle shredder

PAX pick out 2 small rocks for the burn:  Way too many Half Curls  and Overhead Tri’s,

x=y+2 Line to line: Lunge to line, 3 squats, lunge to next line add 2 more squats till complete.

Mary @ COT: 2 rounds of PAX taking turns calling out ab exercises (may have missed a few) 10 or 10X3:  LBCs, American Hammers, Heal Taps, Mountain Climbers, Leg raises, H2M, Pickle Pounders, Breast Stroke Supermans, Freddie Mercury, etc

Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan, those suffering mental health issues (particularly loneliness and depression)

Warm and Moist

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

The tennis courts were nice and warm even after the rain poured before our workout.

Warm Up:  Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:

Playground:

5 sets,  25% of the Murph:

5 pull ups

10 merkins

15 squats

Jog to rock pule:

5 sets of five exercises:  8-15 reps

curls

triceps presses

lunges

upright rows

shoulder press

ground pounders

In-between sets:  crab walk, jog, lunges to end of parking lot

Jog to pavilion:

Dips

One leg Step ups

Dirkins

Mary:  Took turns calling mary exercises

Announcements:  none

Prayer:  Gratitude and Peace

To the Pain! And then some

/in /QIC:
PAX: , ,

FNGs: N/a
Warm Up: Kicked it off with a follow the leader and line agility work around the parking lot. Circled up for fozzy arm circles, seal claps, fozzy arm reverse, overhead claps, Michael Phelps, good mornings, and daisy pickers.
The Workout: Mosey to the back of the school to see what equipment I had to work with.

Saw a quote on Twitter yesterday from  Muhammad Ali: “I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.” This inspired To the Pain where the goal is to get 10 reps of each, only counting after it hurts.

1st round – merkins and Australian rows x3

Jog a lap around the track

2nd round – dips and squats x3

Jog a lap around the track

3rd round – irkens, monkey humpers, derkins, star jumps

Called due to time and we made our way back to the front parking lot

Mary aka Combatives: Using pressure points and knockout points to disable your opponents
Announcements: CSAUPs and runs galore coming up
T-Claps (Recognition): Thanks to Shredder for showing up and making 2+ miles EC enjoyable
Prayer: Covid, Families dealing with the loss of a loved one, the US and it’s leadership, and the situation in Afghanistan.  I took us out.

HIMs Improve on Disc Golf Puts

/in /QIC:
PAX: , ,

FNGs: None 

3 HIMs posted to GP.  YHC brought his sprained ankle, music & discs.

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

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas,  Box Cutters,

Mosey to the disc golf putting green

Disc Puts:

Started with a round of 20 LBCs.  Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps

Mosey Back for COT 

Announcements: Derek Davis 5K took place this morning;

Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues.   Prayers for those suffering with COVID and our military and those struggling with illness or addiction.

The Park is Mine

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

AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this year’s Q Swap Week with South Wake. What’s this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I can’t remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 “bench”work pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), People’s Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.

https://www.strava.com/activities/5715822726

Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. World’s Greatest Stretch with Pigeon Pose. Not “Olivia Newton John crap,” as Forceps called it. LOL.

COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockin’ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didn’t recognize A-ha’s greatest pop hit.
When I called Little Gyno Crunches, DOA heard “Little Dino Crunches”. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasn’t really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen

QIC: Pigpen
PAX: WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21

Treat me like a timeshare

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

FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

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

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, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning