Tag Archive for: Gump

I’ve Been Duped

/in /by

Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show.  However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

  1. Jump Squats, Run stance squat,  Airborne Heisman and Swing Kick, repeat
  2. Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
  3. Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
  4. Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.

 

Surprise Q

/in /by

So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

Freestyle Dora Ring of Fire

/in /by

Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out

Still trying to recover

/in /by

Pumpkin Spice's VQ at Ground Pounder

I think I got the cadence and count down for my VQ, but I forgot to “recover” after each exercise.
FNGs: None
Warm Up: Side straddle hop; imperial walkers; hillbillies; good mornings; abe vigados; sir fozio arm circles.
The Workout: Mosey to the rock pile. HEAVY ROCK 3 rounds 10 count: curls, triceps, rows, shoulders, squats, GPs; TWO SMALL ROCKS 2 rounds 10 (cadence): boxing, shoulders, L-raises, annies, T-pushup position rows, merkins. Mosey to basketball court; Two rounds of knockout. Overhead clap while waiting in line. When knocked out, while waiting for the end of the game, Bobby Hurleys round one & WW I round two. Wilt Chamberlain modified (100 LBCs; 100 Squats; 100 low slow flutter)
Mary: Good Morning
Announcements: See slack
T-Claps (Recognition): None
Prayer: Forcep’s work situation; Praise for Motor Boatin’s diagnosis.

Kettlebell Action at Shady Meadows

/in /by

FNGs:none
Warm Up: Circled up with Mutiny crew; Norm was “it” and lead us in Imperial walkers, daisy pickers, seal claps, overhead claps, good am, sir fazios…
The Workout: Gump and YHC (two seasoned PAX) headed to the pavilion and grabbed our kettlebells.  Took two laps around the track stopped to do the following 10c kettlebell exercises multiple times: swings, OH press, midget love handles, tricep press, curls for the girls, lunges, squats, bus drivers, lawnmowers, wonder bras…found ourself back at the pavilion and executed some leg-ups, lawn mowers, arm thrusters. Added some dips.  From our six, chest presses, tricep/straight arm extension, 6 inches with kettlebell above our chest.  Rinse and Repeat.  Toe taps, slap kettle bells…headed to tennis courts to join Mutiny PAX.
Mary:  SSH, Merkins, LBCs.  YHC led yoga exercises including pigeon, DD, pot stir, neck stretching…
Announcements:  See Slack/FB; buy a sub at Jersey Mike’s this month…help MMIA; Long Ass Run; NCAA Bracketology fundraiser
T-Claps (Recognition):   Gump starting his new job today!  Great seeing FV men in the gloom!
Prayer: Doc’s daughter (surgery), Mototboatin’ procedure; unspoken.  Vicious Cycle starts up next week.  Norm took us out.

FML Visits Sheepdog

/in /by

Saw a nice spot open on the Q Sheet for Sheepdog and decided to take it up with the shield lock. 187 stepped up and a co-Q it was!

FNGs:

Not today – maybe a good thing, who knows
Warm Up:

Newly named Australian Slaughter Starter – 20x Turkish Getups OYO

5x Burpees for Cupid coming in on two wheels

SSH x20 IC

Daisy Picker x10 IC

Frankenstein x10 IC

Sir Fazio x10 forward/backward

Seal clap x10 IC

Squatted overhead clap x10 IC
The Workout:

Mosey to the end of the parking lot and line up for 11s. Donkey kicks, sprint to other end, star jumps, mosey back.

Mosey to the nearby school wall – Preacher’s Chair x10 down the line, followed by Balls to the Wall x10 down the line

Mosey back to the parking lot for Freddie Mercury x10 IC before handing off to 187

Indian run to the back of the school

Build a bear on four square squares

First half of around the clock merkins

Mosey to nearby wall – spider man shuffle down the wall, plank shuffle back

Australian mountain climbers x10, squat jumps x10, australians x15, squat jumps x15

Mosey back to squares for second half of clock merkins
Mary:

Variety of core exercises at 10x IC

End with running in place up downs
Announcements:

Long ass run on ATT

Shield Lock TED talk on Tuesday
T-Claps (Recognition):

Shredder for holding down Sheepdog – an awesome AO for those that haven’t visited it!

Great to see Yogurt mid-way through his bike ride too.
Prayer:

YHC’s M

Ground Pounder – Disc Style

/in /by

FNGs: None 

11 HIMs posted to GP on a chilly but beautimous morning.  YHC brought the music box playing Depeche Mode & discs.  

Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.

The Workout

Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.

Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again.  2+ sets of 10x3ct of each exercise:  Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.

Cousac to Hole 2

Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,

Cousac to Hole 3

Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs

Return the Rocks

Heavy Discs on Putting Green

Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.

20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA,  Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).

Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,

2nd F @ Panera

17 PAX Under the Lights for Ultimate Frisbee

/in /by

FNGs:  Welcome back Lipsync to the gloom (6 months).  None – but a very nice turn out in 60 degree weather on the 1st day of March; that wind though made a lot of us look pretty silly throwing and catching…
Warm Up:  SSH, Daisy pickers, Static Stretching (Cupid needs help)
The Workout:  9 V 8.  Lots of intensity battling the stiff wind in one direction; great defensive plays; lots of nice throws and catches too.  After each score, 5-10 count exercises were called out including burpees and merkins.
Mary:  Nope. The game exceeded 45 mins plus.
Announcements:  See Slack & FB; Freed to Lead is being updated….chance to send in an inspirational story.
T-Claps (Recognition):  All the PAX who helped out on Sunday morning moving items at Mama’s House.  Great leadership LED organizing everyone.
Prayer:  YHC took us out.Motor boatin’ has a medical test – hoping for a negative outcome; Praise for Gump and Gump’s new job!

Honored to lead! – Dauber

 

Mama house volunteering

/in /by

FNGs:no fangs but two additional volunteers.  Crazy Kevin and Emily, dark wing duck(Fonzie 2.0) and  m Christie assisted with the help.
Warm Up:Coffee, ruck for Breach and Myself(Needmore ruck)
The Workout:move 500 bags of clothes from a garage to 48 foot trailer 20 feet away. 12 volunteers formed a chain and started digging into the pile passing bag after bag of clothes and shoes down the line filling the truck in 2 hours.  Leaving half the garage empty and half the garage still needing to be loaded in anothe trailer at some point. TBD
Mary: coffee
Announcements:ultimate Monday, possibly another round of moving bags.
T-Claps (Recognition):To everyone that showed up and helped out.
Prayer: motor baiting test and results. The ma parents traveling safe, military personal and all of us to keep hanging in there during these hopefully soon to be over covid days.

Jessie’s Girl and the After Song

/in /by

It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens