Tag Archive for: Gump

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

4.3.21 Ground Pounder – You should have been there

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FNGs: None 

5 HIMs posted to GP for some fun, games, and mumblechatter.  YHC brought the music box, discs and basketballs.  

Warm Up: 10x3cts of: Good Mornings, Willy Maze Hays, Windmills, Fazio Arm Circles (both directions), 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the rock pile pick a MLarge rock.

3 sets of 10x3ct: Curls for the girls (or whatever your partner’s gender neutral pronoun might be), Overhead Tricep Press, Rut Rows, and Ground Pounders.

Mosey to the putting green

6 shots at the green, bear crawl to your disc and lunge walk back. (if you happen to make it,  no exercises are required crawls required).

6 shots to make it a dozen but add in exercises in-between throws (10×3 ct Squats, SSH, Emperial Walkers, LBCs, Freddie Mercuries, and Box Cutters)

Mosey to the B-ball court for 3 rounds of knock out

2 balls in play, line up and try to knock out the HIM shooting in front of you. Once you are knocked out, PAX exercise till last man is standing.  Moroccan Night Clubs, SSH, and Prisoner Squats

Mosey to half wall

3 sets of 10×3 ct Single Leg Step Ups, Dips and Derkins

5 minutes of Mary:

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

Announcements: 3rdF at Umbrella Thrift, Wilmington Marathon/Half April 16th, Ultimate at Mutiny on Monday.

T-Claps:  Bobby Boucher, Forceps and Dauber doubled down w/ posting U-Turn

Prayer Requests: For YHC’s friend Todd who is recovering from a heart attack and was on life support for a week (respirator removed on Friday).  For Fumunga’s M who is very close to delivering their first child. Praise for Gump’s new job. For the safety of all those traveling for Easter weekend.

 

Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

No rock judgement

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FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

I’ve Been Duped

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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

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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

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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

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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

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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

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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