Posts

Rockin at the Grave

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PAX: , , ,

FNGs: none

PAX:  @Cancun, @Gamecock, @H1N1, @Finkle
Warm Up: Mosey around parking lot followed by SSH’s, Good mornings, Windmills, Down Dog into Pigeon stretches, and ending with Imperial Walkers.

The Workout: We took a trip to the rock pile to do a circuit of rock exercises followed by a lap around the community center gym after completing each set.  The sets consisted of curls for the girls, overhead press, tricep extensions, all in cadence to 10.  Then rock merkins 10 each arm, ending with rut rows and a lap.  Next, we did a circuit of 10 WW2’s with a rock, bench press in cadence to 10, skull crushers to 10, and 10 bus drivers in cadence followed by a lap.  Next, round was a R/R of the first set with a lap.  Last set was all legs with rocks.  We did 20 sumo squats, 20 alternating lunges, and 25 calf raises in cadence and R/R before we took our last lap around the community center.
Mary: We did a merry-go-round of ab exercises to get those nice chiseled abdominals.
Announcements: Upcoming lunch this week at Mason Tavern in HS and lots of volunteer opportunities coming on slack.
T-Claps (Recognition): Good to see @H1N1 this morning.
Prayer: @Norm and family with Covid, @Finkle shared about a close friend in HS who just found out she has Covid as well.  @Finkle led the prayer time.

Led Zeppelin is Soft Rock

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FNGs: None
Warm Up: Usual circle with SSHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Frankensteins
The Workout: Climbed the Stairway to Heaven. Picked up some MEDIUM rocks from the rock pile and headed back to the parking lot. Flags were placed every 3 parking spaces, and PAX would move up and down the parking lot stopping at the flags to preform the exercise. 10 reps at each flag so a total of 80to100 reps after the full length of the parking lot. 1) Lunge walk with squats w/rock 2) crab walk with homer to marge w/rock 3) duck walk with side lunges w/rock 4) bear crawl with merkins wo/rock 5) John Cusack with wonderbras one way (my shoulders are on fire…) and on the way back curls for the girls and tricep extensions w/rock
Mary: Rock hard abs? Only had time for WW2s, Boxcutters, Low Slow Flutter, Have a nice day!
Announcements: Nothing special came to mind. See Slack!
T-Claps (Recognition): Shiv for his second post! Spoonman and Cancun for that last effort push.
Prayer: Cancun’s son starting school, Norm’s family

Crazy Corners at the Grave

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A nice warm morning by the graveside. YHC wound up getting more running in during the workout than originally planned. Know your dimensions at the site…it’s a long way around the community center!
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers, Sir Fazio’s F/R, all exercises IC x 12
The Workout: Mosey lap around the Community Center to map out the 4 corners to be used for the PAX today. 4 Corners followed. Each corner had an AMRAP exercise assigned, the timer would be 1 PAX running a full lap, before the group moved on to the next corner. We repeated this process for the following exercises: Hand Release Merkins, Squats, LBC’s, SSH, Alternate Lunges, WW2’s, Squat Jumps, Shoulder Taps, Hand Release-Release Merkins (PAX seemed to disapprove of this exercise…hmmm?).

After 4 corners, we ran around a slightly shorter 4 corners of the main lot 2x Indian Run style. We finally stopped at the pavillion for a series of AMRAP Dips, Step-Ups, and Irkins, this time the timer being PAX taking turns doing American Hammers IC x25.
Mary: Mostly built into workout, but we finished with Good Mornings x12.
Announcements: Beta Running/Ruck AO coming to Fuquay. Norm is giving it a go!!!
T-Claps (Recognition): Cancun for coming in hot since starting last Friday…think the guy has only taken 1 day off!
Prayer: Finkle is traveling to see parents in Florida…safety for him. YHC took us out. Honored to lead men!

Just cause it’s hazy don’t mean you can be lazy

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FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

We like it cold and wet…

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FNGs:none

PAX: @Martini, @Gamecock, @Spoonman, @Finkle
Warm Up: SSH, Seal claps, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
The Workout: Since it was cold and rainy we took shelter under the pavilion.  We played a fun game of Princess UNO or rather OH-NO

Rules for the game:  Draw 4 means we did 10 counts of 4 different exercises, same with draw 2.

Red cards were switch lunges, Blue cards were LBC’s, Green cards were Groiners, Yellow cards were Merkins.  If we happen to pull a Wicked Stepmom with the Poison Apple we had to take a lap around the whole parking lot in the rain…very nasty.
Mary: 10 counts in cadence of Boxcutters, Low-slow-flutters, E2Ks, and reverse LBC’s
Announcements: Q-School on Sunday Feb. 22nd
T-Claps (Recognition): To all the guys who came out in such wonderful weather.
Prayer: @Finkle took us out.  @Martini has a big audit coming up at work, @Finkle travel mercies.

First Dingers

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A much warmer, yet still misty morning at The Nest. YHC cooked up a much different routine that required far less running than the Q yesterday at Mutiny. We would be doing a pronounced upper and lower body attack during our workout today. I just needed to make sure the stage was clear for us to use the area down by the ballfields. As Gamecock and I passed on the EC run, YHC saw that we should be good to go. Good thing Sprinkler pulled in for the main event. The first routine of the day was inspired by him as he had previously shared a story about his first little league home run being hit at the field at the Nest. In addition, he shared that his 2.0 hit his first homer on the same field. Good story.

FNG’s: none
Warm Up: Windmills, Frankenstein’s, Moroccan Nightclubs, a squat hold series with overhead claps, seal claps, and more Moroccan Nightclubs, and Daisy Pickers.
The Workout: A short mosey over to the ball field for a baseball inspired stack up series. Each stack was followed by a 5, 10, 15, or 20 count per PAX of alternating Balls to the Fence or People’s Chair. We added an exercise each go around as noted below until the last round where we did all of them in order. Wound up with 7 rounds total.

SSH x5 IC (Single)

Merkins x10 (Double)

Fence Squats x15 (Triple)

Pickle Pounders x20 IC (Home run….of course)

Star Jumps x25 (2-Run Shot)

WW2’s x30 (3-Run Homer)

Diamond Merkins x35 (The Grand Slam)

Another short mosey back up to the parking lot for a suicide series that included a bear crawl, reps of squat jumps, lunge walk return. We did this across each of 8 parking lines, each line was a rep count (ie. 8th line = 8 squat jumps). We blew it out at the end with Monkey Humpers x10 IC, Shoulder Taps x25 IC, and Merkins x25.

Mary: American Hammers x20 IC, LBC’s x25 IC, LSF’s x20 IC, Hand Release Merkins x 25, Freddie Mercury x20 IC, Dying Cockroach x25 IC. Have a nice day!!!
Announcements: Hilltop Needmore Ruck followed by roadside cleanup this Sunday! Q School this Sunday, 3 PM, Womble.
T-Claps (Recognition): Martini was grateful a couple HS PAX as well as a few irregulars joined today at the Nest.
Prayer: PAX who are hurt, sick, injured. Finkle has got a heavy week at work. Sprinkler took us out.

Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

Dice, Dice Baby

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FNGs: none

PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:

Event 1: Dora at FV Middle School.  Splitting up into teams we ran the bus loop and partners would do exercises.  As a team we did 100 merkins, 200 lbc’s, and 300 squats.

Event 2: Stair climbs.  We started by bear crawling up the flight of stairs.  At the top we did 1 minute of lunges.  On the way back down we did either irkins or derkins.  At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on.  Unfortunately, @Martini had to roll 20 Burpees.  We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy.  @Finkle shared about new requirements at work and lots of projects needing to be closed out.  @Finkle led them out.

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday