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12 Days of Christmas – Kettlebell Style

/in /QIC:
PAX: ,

FNGs: None
Warm Up:  we needed it.  32 degrees. Moved our arms and legs a bit.
The Workout:  12 Days of Christmas using kettlebells:

1. Ground Pounder

2. Upright Rows

3. Tricep Curls

4. Rut Rows

5. Swings

6. Lawn Mowers

7. Overhead Presses

8. Curls for the girls

9. Wonder Bras

10. Step-ups

11.  Seated O/H press

12. Slap bells with consent

Hilarious forgetting the next exercise while listening to Christmas tunes in Pandora…not the ideal workout songs…..definitely festive though!

Mary:  Met up with LED and the Mutiny PAX.  Laying around on the ground doing FIA exercises.
Announcements:  See Slack/FB
T-Claps (Recognition):  PAX who braved the freezing temps today
Prayer:  Injured PAX; 18 yr old from Finkle’s church who died in car crash Sat; UNSPOKEN…be the light to others

2nd F at Starbucks.

 

Kicking Off the Holiday Season

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

FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:

Twelve Days of Christmas

1 – Burpee

2 – Ground pounders

3 – 30 second plank

4 – Squats with coupon

5 – Merkins

6 – Hip swings

7 – Low slow flutter in cadence

8 – Ruh Rows

9 – LBCs in cadence

10 – Curls for the girls

11 – Squats

12 – SSH in cadence

Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer: Travel mercies for several brothers that are traveling

Consent means you slap it harder

/in /QIC:
PAX: , ,

FNGs: None 

3 HIMs posted to GP on a chilly but clear bright morning.  YHC brought the music box and discs

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 (if it can be curled by anyone with one arm – it ain’t big enough- Raid missed the memo). 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 and Squats.

3 sets of 10x3ct:  Rock Press and Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Heal Taps, LBCs, Dying Cockroach,

2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins,  .

Mosey to the Putting Green

6 rounds of Get ‘er in the hole:  Pax toss 2 discs at basket. Make at least one and you can walk to the basket to retrieve discs, but miss both and you have to Bear Crawl to the basket before you can retrieve discs. Exercises between tosses: 10x3ct Merkins, Mnt Climbers, Plank Jacks, Lunges, Emperial Walkers; Hillbillies

COT: Each PAX calls an 10x3ct exercise:  SSH, LBCs, Pickle Pounders, Rosalitas, Standard and Chilcutt Planks, Spiderman stretch,

Prayer Requests:  Steve (friend of Raid’s) struggling with COVID in ICU for 2.5 weeks now. For Forceps’ son David to finish the semester strong and maintain his grades.

WE ARE THE BRUTE SQUAD

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

FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out

The Ultimate Mutiny

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

18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

Ground Pounder – 10/23/21

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

FNGs: none
Warm Up:

  • SSH x 23 ic
  • SFAC x 10 F&B ic
  • Seal Claps to Overhead Claps x 10 ic
  • Hula hoops, clockwise and counterclockwise x 10 ic
  • Merkins TUT x 10 ic down and up

The Workout:

  • Mossied to the rocks. Medium to large rock.
  • Pax did an assortment of exercises including; curls for the girls, overhead tricep extensions, rut-rows, ground pounders, overhead press, and bus-drivers. sharing is caring so we rotated after each exercise.
  • After two times around we dropped to our 6 for rock press, windshield wipers, and rock spanks at which point Gump told Bubba to “spank it like it’s your sister” 🤔.
  • Paused for 5 burpees OYO since Mr. Terrific was about 5 minutes late.
  • Returning the big rocks we mossied to the small rocks pill. Pax grabbed two smaller rocks and hit higher rep curls for the girls, tricep extensions, and arm raises to the front then side. The burn was enjoyable.
  • returning the small rocks we mossied to the playground for step-ups, Diamond-standard Erkins, squats, and single-leg lunges.

Mary:

  • LBC, LSF, Giant Cockroachs, box-cutters, Gump-cutters, jump-lunges, and crab-cakes.

Announcements:

  • HSPD Goggin’s Challenge for Special Olympics is going on now. Join Bacon this weekend if you can.
  • HS food pantry boxes
  • Hollyfest

Prayer:

  • Stubs received a clear MRI on Tuesday. Still no brain cancer!
  • Dauber, family sickness
  • Mr. Terrific, leadership

Dumbbells, Kettlebells and YOGA

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

FNGs:  None – but visitor from Raleigh, Pig Pen – thanks for coming out.

Warm Up:  Lipsync started us off with some SSH and stretching.  YHC added windmills, sir Fazios, seal claps and overhead claps.  Grabbed all the weights and headed for the tennis courts

The Workout:  YHC instructed PAX to line up all the weights from heaviest to lightest.  Each PAX grabbed a coupon (e.g. Kettlebell or two dumbbells) and they decided the exercise.  The time keeper began with YHC executing Bear crawl to the end of the tennis court and backwards jog back to the starting line.  After YHC completed the mosey, each PAX rotated one station just before informing the in-coming PAX the exercise.  PAX were very creative coming up exercises.  40 lb dumbbells – Farmers Cary; 30 lb dumbbells- bench press from our six; 25 lb dumbbells lawn mowers;  25 lb kbell swings; 20 lb db hammer curls, 25 lb kettlebells thrusters; diamond merkins.  RINSE & REPEAT   New exercises were incorporated at each station included shrugs, curls, tricep, O/H press, figure 8…Carolina dry dock and the time keeper drill was crab walk to the end of the court, jog back.

Mary:  20 mins of much-needed YOGA

Announcements:  Support HSPD-Bacon with Goggins challenge, Special Olympic fundraiser; See slack & Fb for additional announcements including JDRF, Blood drives, volunteer opportunities…

T-Claps (Recognition):  Pig Pen for leading VC and hanging out for Thunder

Prayer:  YHC talked about his original plan of simply carrying all of the weight (dumbbells & kettlebells) around Womble and not doing any formal exercises.  I had read about this in a past AO.  Too many of us are carrying baggage. We need to get rid of that baggage or simply ask for help carrying the load.  Prayers for Injured PAX and their family; motorcyclists – watch out for them; unspoken.

Thanks for helping me take out and load up all the gear.

 

Honored to lead. -Dauber

Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

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

FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

One last ride through the woods for the season

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

FNGs: Candy Corn (named at Thunder)
Warm Up:

  • N/A for Bike ride

The Workout:

  • Cell Tour Run
  • Bass Lake Loop
  • Steeple Chase
  • Ride by Tapline to see what’s for dinner

Mary:

  • N/A for Bike ride

Announcements:

  • Since everyone stayed for Thunder, announcements were held off until Thunder COT

T-Claps (Recognition):
Prayer:

  • Since everyone stayed for Thunder, prayers were held off until Thunder COT

Road-trip to 540 Under Construction

/in /QIC:
PAX: , , , ,

FNGs:none
Warm Up: OYO
The Workout: See Strava pic….
Mary: OYO – getting ready for Thunder
Announcements:  Holly fest
T-Claps (Recognition): Great navigation by LypSync
Prayer: unspoken; PAX injured

Honored to lead!