Tag Archive for: Gump

Farva’s 35th Birthday Beatdown

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FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight they’d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasn’t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps went down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what you’d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

We all got crabs and someone lost their pancreas

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FNGs: None 

10 HIMs posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness     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). Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.

2 sets of 10x3ct:  Rock Press and  Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters

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

Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.

Mosey to the Putting Green

8 ish rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs.  In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there. 

Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins

Prayer Requests:  Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck),  Motor Boatin’s brother going through a divorce after 25 yrs of marriage.

Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,

T-Claps (Recognition):  HazMat laid down 4 workouts this week.

Guilty as Charged

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Whereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.

FNG’s: no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.

A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine.  Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!

12 Days of Christmas – Kettlebell Style

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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

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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

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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

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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

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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

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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

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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