Tag Archive for: Gamecock

Speed Traps

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FNGs: none

PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle
Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers.  Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches
The Workout: Grabbed a rock and hit the road.  At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign.  We then went to task to see who was the fastest sprinter.  Each person that sprinted then picked an exercise with their rock to lead the group through.  YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH.  But whose to say it was a competition b/c we’re all winners.  Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer.
Mary: none, field trip took too long.
Announcements:
T-Claps (Recognition):
Prayer: @Finkle – prayers for my youth pastor and family, sick with covid.  @beerpressure – knee injury, @gamecock – job change

School’s Out for Summer

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Workout Date: 07/06/21
FNGs:None
Warm Up: Side Straddle Hops x20 In Cadence, Good Mornings x5 IC, Imperial Walkers x20 IC, Sir Fazio Arm Circles x10 IC forward, x10 IC reverse
The Workout: Mosey across street to school quad for Sevens up the ramp (squats/star jumps). Bear crawl up the ramp. Mosey to picnic tables for 10-15-10 bench work pyramid. Mosey back across street to the park entrance. Burpees x5. Mosey down street to stop light. Merkins x10. Mosey down side street to other park entrance. Squats x10. Mosey into parking lot for four-count American hammers x20. Mosey to walking loop and partner up for 1/2 Dora 1-2-3 (50 merkins, 100 LBCs, 150 Squats). Jack Webbs.
Mary: Dolly, Homer to Marge, Freddy Mercurys, maybe another one or two. All x10 IC.
Announcements: I forgot to mention the Carpex/South Wake Q swap weeks (last week of July, first week of August).
T-Claps (Recognition): Thank you PAX for the AO advice.
Prayer: Safe travels for Norm’s move to El Paso, Gamecock’s job prospects.

We’re Official?

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Came up to a discussion on firework watching strategy. FV Parks, parking spots, arrival times, road closures. Who knew it could be so complicated? A few PAX were undecided on the 3 mi option, but some light persuading and leading by example got all PAX on the 5 mi option during the split.  Great to finish as a full group!

FNGs: None
Warm Up: Dynamic stretching. Quads, Glutes, Calves, Hips
The Workout: Standard 3mi and 5mi option
Mary: Light stretching and heavy breathing
Announcements: Norm’s moving week, 1776 workout
T-Claps (Recognition): All Pax for opting into the 5 mi option!
Prayer: Family safety and all PAX  travelling

Pop the Trunk

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Pre blasted that I has a surprise in the trunk. Finkle guessed a beaver… close? Another thing heavy and not fun to carry around.

FNGs: None
Warm Up: SSH, Willie Mays Haze, Imperials Walkers, Hill Billies, Fazio Arm Circles
The Workout: Popped the trunk and PAX chose their paving stone. 1) Four corners stack with the pavers. Squats, Overhead Press, Through Leg Lunges, American Hammers. 2) Merkins at each corner with Lunge walk on the long stretch and bear crawl manmakers with the pavers on the short length.
Mary: Mary on the corners with LBCs, WW2s, Windshield wipers, American Hammers
Announcements: None new
T-Claps (Recognition): Fumunga with the weight vest
Prayer: July 4th Weekend and families

Sharing Treasure @ AGS 6/13/21

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Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

Hoops down South

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FNGs: None

EC: Finkle and Gamecock

Pax: @Norm, @Beerpressure, @Cyclops, @Gamecock, @Finkle, 
Warm Up: Nice mosey around the parking lot and then some stretches and warm up exercises.
The Workout: First event we went to the rock pile to pick out a friend.  Each Pax got the opportunity to run around the gym block as a timer while everyone else did a rock exercise: curls for the girls, overhead press, rut rows, tricep-extensions, rock chest presses on six.  To spice it up we switched rocks each time.

Second event: We took a short mosey over to the basketball court to play a basketball game of knockout.  Those who were in line had to do a prolonged stint of exercises ranging from lbc’s to dips, to merkins.
Mary: In cadence: outlaws, American Hammers, reverse lbc’s, boat canoes, and outlaws.
Announcements:  Bed build with SIHP at Kohl’s Saturday morning.
T-Claps (Recognition):
Prayer:

Got some!!

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FNGs:None.
Warm Up:6 Pax for Ec. Started with 21 SSH where all pax needed to stop on 21 after count stopped at 5.  Not Surprised, these HIMs were ready to go.  Continued with windmills, Dazio Arm circles, merkins, and squats.
The Workout: 7s of squats and absolutions Squats at bottom of hill absolutions at top.  Made way to school wall did 20-15-10 count Erkins, Derkins, and dips and then a second round  reverse exercises dips, Derkins , and Erkins.  Mosey to field and did stacking 4-corners 10-SSH, 20-BBSitups, 30-Bonnie Blair’s, 40-calf raises.
Mary:Finished off workout with protractors hello dollies, single leg v-ups, pickle pounders and some stretching
Announcements: picnic June 26th, bed build June 12th,
T-Claps (Recognition):16-bits wife for picking up the flag I left
Prayer:Norm and his process of going to deployment, Swisher Sweet house search, Finkle and all pax’s injury recoveries

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.

We Mostly Stayed in the Nest

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A second Q down in the Quay for YHC today. For the first time in a while, I just didn’t feel like running much, so I tossed that workout plan out the door and went with a more stationary version.

FNG’s: No sir!
Warm Up: Good Mornings x20, Windmills x10, Sir Fazio’s F/R x 10, Willie Mays Haze x 10.
The Workout: DORA. We partnered up for a lap around the garden loop at the Nest while other partner started in on the exercises which were: Hand Release Merkins, Bulgarian Squats, and Dying Cockroach.

A quick mosey up to the parking lot for a bear crawl train, followed by a lunge walk train. Each train lasted 4 rotations. Mule Kicks x 20IC, and 50 Prisoner Squats.
Mary: Everything x 20. Box Cutters, Supermans, Pickle Pounders, Homer to Marge, Low Slow Flutter.
Announcements: no.
T-Claps (Recognition): Scrapple coming out for day 2.
Prayer: Norm sold his camper, Gamecock’s church needs a new roof. Scrapple took us out today.

A Good Artist Copies, A Great Artist Steals

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FNGs:

None today
Warm Up:

Warmed up w/Mutiny – SSH, Good Morning, Daisy Pickers, Sir Fazios courtesy of Martini
The Workout:

Shamelessly borrowed from a Skidmark Q at Ivan. For each set of exercises YHC went through a quick progression going over form. Pax then went through the set and ran a loop around the nearest parking lot island, noting what order they finished in. They then competed with their nearest partner with the “winner” adding 1x burpee or 1x turkish getup to try and even the field.

Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings

Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Press (two hands)
20 Squats

We went through each grouping 3 total times

Mary:
Moseyed to the tennis courts for 20x Low Slow Flutter and LBCs

Mutiny pax joined us and we also stole M4Life’s Q from the recent JocoGa CSAUP – we played B-Sides (aka Bring Sally Up) with pax in plank hold going from chill cut to regular and back as told to bring sally up/down.
Announcements:
Breach offering up $10 per pax wearing red on Friday, doubled if >75% participate. Funds go to Travis Manion foundation.
T-Claps (Recognition):
Woody – brand new to F3 and is on a roll!
Prayer:
YHC took us out