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Disney 11/5

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11 men went on a magical journey to Disney World this AM @Sprinkler @Fanny Pack @Oboe @bondo @Nemo @Crab Legs @187 @POTS @Kosher @FRAM. 

Warm Up: A quick jog around the soccer field and 22 count reps of SSH, Imperial Walkers/Hillbillies, Windmills and Daisy Pickers

The Workout: We had our Friend Chesty Puller join us for a mosey down to Sprinklers truck for some coupons before we took a trip to the abyss. Once we arrived at the abyss we partnered up for a very exciting Dora that consisted of 100 merkins, 200 squats, and 300 LBC’s. When partner 1 was going to the bottom of the abyss for a ladder of burpees partner 2 would chip away at the exercises. Everyone had to take a turn, taking chesty to the bottom and bringing him back up, many coupons were also transported in the process. Took a mosey back to the parking lot for mary.

Mary: Circle up for some more 22 count exercises of Low, slow flutters, Freddie merceries, and some side plank reach throughs.

The point of the exercise was to simulate how it would be to carry someone on the battlefield if they were injured as we are on the verge of veterans day. A small reminder of the price some had to pay to keep our country safe and to protect our way of life.

Announcements: Winter CSAUP planning in the process will be a ruck style event that will span some of the AO’s in the Quay. Looking at the weekend of Dec 5th or Dec 12th. Details to follow soon.

Crab Legs had a great message to share about the importance of all the efforts that we have had around ALS research and how it is making a huge impact on his life as well as the lives of others.

Prayer: Keep Crab legs in our prayers, Fanny Pack, and his wife as she is working through some medical issues and for our country to move forward on a positive note regardless of the election outcome.

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

Foggy morning

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4 packs for EC. LED,  Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x

curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.

put blocks away and moseyed to concession stand  did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.

moseyed to courts

Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.

 

Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22.  Bring products to Kenny’s grave if you can’t make ruck.

Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

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Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

Week 4 IPC

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FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Abstract Art

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FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED

Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field.  Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4

bent over rows

curls for the girls

tricep extension

alternating lunges

prison squats

catalina wine makers

speed skaters ( or bobo something)

merkins

plank hold x 2

deadlifts

Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy

IPC week 3

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FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax  week 3

timed workout

400m run

10o merkins

400m run
90 squats

400m run

80 merkins

400m run

70 squats

400m run

60 merkins

400m run

50 squats

400m run

40 merkins

400m run

30 squats

400m run

20 merkins

400m run

10 squats

800 m run

Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).

Never Have I Ever

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YHC raised his hand to fill in for Norm yesterday afternoon when he needed a substitute Q.  I was hoping to get a chance to Q this week but the Qsheet was pretty full for they days I wanted so I was in luck when he needed help.  I wanted to create my own BRR friendly workout which, evidently, is a confusing concept.  To me, BRR friendly is easy on the legs.  Gotta save them for later this week.  With that in mind I formed together a loose plan in my head and figured I’d sort the rest out as we went.

FNGs:

None today

Warm Up:

Quick lap around the track and then circled up for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Willie Mays Hayes x10 IC

Imperial Walkers x10 IC

Hillbilles x10 IC

The Workout:

Moseyed down to the first parking lot island and lined up.  The idea was to crab walk 4 spots, do an exercise, crab walk another 4 spots, another exercise, 4 more spots to the end, and another exercise.  Then we flipped over and bear crawled 4 spots, did an exercise, etc., etc.  Rinse and Repeat.   The exercises were:

Crab:

Crab Cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC.  Fram was adamant that never in his life had he done these before.  Good thing he ruminated on it later or else we would have completely forgotten Name o Rama. “Never in my 42 years…hey, wait…”

Bear:

Shoulder taps x10 IC

Merkins x10

Nipplers x10 IC

 

After those two laps we went down to the rock pile, grabbed a rock, and circled up around the picnic tables for some upper body rock work.  With our own rocks first we did Curls for the Girls x10 IC then put the rocks down and did 10 Irkins.  Rotate one rock to the right and do triceps extension x10 IC and 10 dirkins.  Rotate again and 10 IC overhead presses and then 10 dips.  Next rock over got 10 bus drivers IC and another 10 dips.  Rotate and 10 chest presses on our six followed by 10 dirkins.   Last rotation was 10 trunk twists and 10 irkins.  Then we did the whole thing over again but this time rotated rocks to the left.

Once we got through two laps of that we partnered up and did two sets of 10 roman situps (hang off the end of the table, face down, holding the rock on your chest and “sitting” up using your back) with the rocks per partner.  After that we ran over to the playground to do 10 pullup OYO because we can do that again.  Once those were done we went up to the nameless brick building to do 10 count BTTW by each PAX.  Then off to the tennis courts

Mary:

LBC Circuit.  10 IC regular LBCs, 10 reverse, 10 with knees on the ground to the left, 10 with knees on the ground to the right.

LSF x10 IC

HAND

Announcements:

Hardy has another ninja competition today at Rock Solid Warrior.  Wish him luck.

Prayer:

Everyone running this weekend.  Unspoken.

 

Thanks for the opportunity to lead this morning gentlemen.  I hope you enjoyed it as much as I did.

 

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