Tag Archive for: Gump

“Reasonable Q”

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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

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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

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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

I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Hilly Springs Ride

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FNGs: None
Warm Up:  Did it before we arrived.
The Workout:  10 mile loop through Holly Springs.
Mary:  None – unless you stayed for Thunder
Announcements:  mulch
T-Claps (Recognition):  these 4 amigos, especially Doc with his back injury.
Prayer:  Doc – back injury.

 

Ultimate at Thunder – 29Jul20

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FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up

Hit the skids

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FNGs: None
Warm Up: SSH, Sir Fozie arm circles (10 forward / 10 back) Windmills, single leg dead lift.

The Workout: 4 cones spaced 75 feet apart in a square. cone 1 > PAX choice, Cone 2  > Abs, Cone 3 > Biceps/Triceps, Cone 4 > Chest and back. Group split into teams of 2 and a group of 1.  Each Cone had an additional 44lbs tractor weight. Once the timer started tractor weights could not touch the ground, penalty for dropping was 5 burpees per drop.  A skid was placed at Cone 1 and pushed/pulled to the next cone with the tractor weight. Partner helped without picking up the skid. Once the skid hit cone two the 2nd tractor weight was added and the next group pushed/pulled the skid. This rotation continued around all four cones.  The next pass around the cones we dropped off one weight and continued the rotation. The HIM’s owed 50 burpees at the start of the workout and each pass of the skid deducted the overall burpee count for the 30 min ME.  As the team got the jest of the activity it became very clear that we have conceptual thoughts about how the theories of E=M2 works in physics, but we were very challenged in practical application of the theory.  POTS worked the skid and weight with out a buddy to help and we lost one tractor weight early. 55 burpees before we made one pass and another drop put us at 60.  We got better as the time passed, but a PAX that shall not be named (POTS) maybe dropped two weights accidentally on his mosey to the next cone.  At the end of the 30 min we owed 10 burpees from an apex of 60.

Mary:  Korean Wars (20 count) Ball Diamonds (20 count) Side Raises / Oblique V-ups 10 each then switch sides.

Announcements:  Mulch..Mulch…Mulch.
T-Claps (Recognition):  Thanks Sprinkler for bringing the coupons.
Prayer: Families trying to figure out school and working parents, First responders, People in isolation. Unspoken

Vicious Virgins

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FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up.  This happened:


Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)

“Wow, these really are gold!”

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It was a search for treasure.

Gold, specifically.

Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.

Warm Up:

Shredder, Mr. Terrific, and Fumunga for EC.

Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.

The Workout:

Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:

♦ – 3 reps, ♠ – 6 reps, ♣ – 9 reps, ♥ – 12 reps

  • Ace: One-arm merkins
  • 2: Thighmaster – hold lunge position, pulse up and down in cadence. Suit count for each leg
  • 3: Travoltas – side plank, other arm points up, then shoots through arm
  • 4: Freddy Mercury
  • 5: Failure to Launch – squat hold for 10-count, then explode upward, land in a squat
  • 6: Shrimp-on-the-Bar-B – plank position, crunch arm and opposite leg
  • 7: Sterkin – step up each leg, then erkin. That’s 1 rep
  • 9: Not Quite Lay-Z-Boys – on your six, arms and legs up, extend and lean back as much as possible until you roll back or touch the ground. That’s 1 rep.
  • 10: Twinkle Toes – squat hold with calf raises, in cadence
  • Jack: J-Los – Elbow plank hold, hips rotate side to side to kiss the ground
  • King: King of Hearts – karaoke suicides

Combatives:

Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks

Announcements:

Mulch signups

Prayer:

Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX