We Found the HS Tower
FNGs: None
Warm Up: OYO
The Workout: 8.30 miles
Mary: No time
Announcements: See Slack & FB
T-Claps (Recognition): Way to go Kubota
Prayer: YHC took us out; friends and family with illness; job opportunities;
Posts
TRX Bands – Whole Lotta Body Weight
FNGs: none
Warm Up: Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX. Executed the following exercises 10X twice:
Squats
Chest push
Tricep extension
Offset merkin
Single leg squat
Elevated Merkin
Forward Lunges
Seated pull up
Curl up
Michael Phelps
Mosey to wall for two sets of people chair (10 c each) and BTTW.
Mary: Box cutters, H2M, American Hammers
Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….
Announcements: Ultimate under the lights will begin SOON. rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday. Separate AO from Paradise City. Our Mulch effort has been rewarded by town of HS with lights on a field (turf). We will need to communicate this change on all social platforms. Special thank you Skidmark for reaching out to FV PAX.
See Socials for other news and events including Tetanus Ted Talk…
T-Claps (Recognition): PAX for trying something new with the TRX bands
Prayer: YHC took us out; PAX moving to Sanford and AZ. UNSPOKEN.
Honored to lead you men in the gloom. -Dauber
HARD, WET, DIRTY Ride @ VC
FNGs: None
Warm Up: OYO
The Workout: See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …
Mary: None
Announcements: See Socials
T-Claps (Recognition): PAX who got DIRTY tonight
Prayer: Unspoken
2nd F at Bass Lake; early b-day celebration
Honor to lead even when you show up one week early on the Q sheet.
Taking it Easy at Thunder
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.
- Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
- Ruck Rows in Cadence (x15)
- Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
- Lay Down Pull overs with the coupon (x10)
- Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
- Thor’s Hammer (x10 per side)
- Derkins (x20)
- Ruck Rows in cadence (x15)
- Diamond Merkins (x15)
- Laying Down Pull Overs with Hips up and a coupon (x15)
- Saturday Night Merkins (x10)
- Curls for the Girls in cadence (x15)
- Ruck Rows in Cadence (x15)
- Hand Release Merkins (30 total)
- Lay Down Pull overs with the coupon (x10)
- Hand Release Wide Merkins (x20 total)
- Thor’s Hammer (x10 per side)
- Hand Release Military Merkins (20 total)
- Ruck Rows in cadence (x15)
- Balls to the Wall- Complements of Pikachu
- Derkins (x20)
- Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
- Diamond Merkins (x15)
- Curls for the Girls in cadence (x15)
- Saturday Night Merkins (x10)
- Supermans (15 count)
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.
Good work men!
If a Tree Falls in the Woods…
FNGs: none
Warm Up: limited
The Workout: ~5.7 mile trail ride
Mary: late
Announcements: Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer: Unspoken. YHC took us out. Honor to lead.
Normageddon, Part 3: No time to roost
YHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.
It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.
FNGs: None
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.
Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)
That was all we had time for so moseyed back to the parking lot for Mary…
Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!
Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park
T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!
Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job
New Lighted Frisbee at Mutiny
FNGs:None
Warm Up: Good am, static stretches, SSH
The Workout: Ultimate frisbee: 6v5. Lots of burpees. Lots of scores. Lots of great throws and catches. breach brought a light up frisbee still hard to see/play in the darkness especially if you were wearing black/dark clothing.
Mary: None
Announcements: Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition): PAX who were flexible playing Ultimate one week early.
Prayer: Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family. UNSPOKEN. YHC took us out. Honored to lead.
“Reasonable Q”
FNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
- 50 ct Prisoner Wall Sits, 10 Mountain Climbers, 10×3 ct American Hammers
- 50 ct Bernie Wall Sits, 10 Plank Jacks, 20×3 ct LBC’s,
- 50 ct Trump Wall Sits, 10 Star Jumps, 10 Homer to Marge, 10 each single leg H2M
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
Red October Collaboration
FNGs: None
Warm Up: Joined Mutiny PAX. Fonzie led us around the track with stops for SSH, Hb, IW, Merkins, and Good Mornings. RO PAX headed to the pavilion.
The Workout: Dauber had each PAX call out an exercise with a minimum of 8 reps to a maximum of 15 reps. Rinse and Repeat before moving on to the next round.
Round 1: 15 Swings, 10 Curls (L/R), 10 Tricep Extensions
Round 2: 10 Rut rows (ic), 20 Step-ups (10 each side), 10 Lawn mowers
Round 3: 10 Nipplers (ic), 10 calf raises (ic), 10 upright rows
Round 4: From our six, 10 weight over chest with 6 inch legs elevation (ic), 10 single leg squats, 10 skull crushers
Round 5: 10 Midget love handles (each side); 10 man-o-makers (R/L) hand on bell merkins, 10 chest presses from our six
Round 6: 10 Figure 8 (ic), 10 up and over shoulder, 10 arm curls across our body
Lost our count due to the interruption and chaos caused by Mutiny PAX infringing on our shelter space.Bunch of talkers. We all sweated our you know whats off this am; humidity sucked.
Mary: Joined Fonzie and Mutiny PAX for some yoga, box cutters, windmills, have a nice day.
Announcements: Fonzie two-year Q weeks continues; check socials for Greenwood team challenge
T-Claps (Recognition): Fonzie two year; RESPECT presentation for Sprinkler.
Prayer: College kids starting school; FedEx new nighttime delivery; Unspoken
Fonzie led us out.
An honor to lead Red October with the collaboration plan.
Running the Tables
FNGs: None
Warm Up: As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC
The Workout: Pax split up into 3 groups and mingled around Casino Royale. At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work. At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).
Station 1 – various exercises with TRX bands and tabletops
Station 2
Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees
Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.
Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands). Finished up with some blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Station 3
Using the path around the south end of the park (800m long)
First lap – merkin half mile with appearances by some of Boy George’s favorite characters.
100m runs with stops along the way for 8 different style of “merkins”
5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence
Second lap – burpee pyramid with sprints
100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery
Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees
Mary: Finished up 1 round of blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Announcements: Mulch at Bass Lake – signup slots still open for this weekend
T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap. For all the Pax that contributed to the clothing and hygiene product drive.
Prayer: Boy George