Tag Archive for: Gump

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs

The Nest Inaugural

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EC: Cupid, H1N1, Pikachu

FNGs: None

Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.

The Workout:

Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.

Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.

We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.

At Corner 1, 50 squats, hold squat.

Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.

Bear crawl to Corner 3, 50 star jumps, hold squat.

Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.

We then moseyed back to the wall for Ascending and Descending Testicles, round 2.

Finally, moseyed to the shelter.

20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.

10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.

10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.

Mary:

The Elements song, every time elements was said we did a burpee. 31…ish.

10 Heel Taps IC

10 Dead Cockroaches IC

10 Pickle Pounders IC

Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark

T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.

Prayer: Warchild’s family, Noah’s Ark’s wife

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

Parental Advisory: Explicit Lyrics at Crazy Ivan

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FNGs: Nope

EC:  Run: Pikachu, Sliderule, Dahmer.  Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees.  Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups.  While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats.  While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings.  While partner does swings other partner does suicides
Round 4: x50 each arm KB Press.  While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

Possum Trot BB

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FNGs:None

3 for EC

Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio  arm circles, good mornings, IW, hillbilly.
The Workout:

11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee

crab walking to 1st court 5 merkins reverse run back.

crab walking to 2nd court 10 in and outs reverse run back.

crab walking to 3rd court 15 squats reverse run back.

crab walking to 4th court 20 star jumps reverse run back.

4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge  to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC

Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s.  Way to Lead Men!!
Prayer: pax health, 16 bit family,  I did not take names.  I hope I got everyone!

Should Have Stayed In Bed This Muggy Morning

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PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify

EC: Cupid

FNGs: None

Warm Up:

SSH x 15

Fozie Arm Circles x 10 F and R

Daisy Pickers x 10

Plank Jacks x 10

Stretches

Lap around the track

The Workout:

1

  Urkins

  Derkins

  Dips

2

  Bear crawl suicides

  Body weight squats

  Bunny hops

3

  Lateral burpees

4

  Squat to curl

  Curl to press  

  Squat to press

  Press to tricep ext

Mary:

  American hammers               

  V sit kick outs

  Low slow flutters

  LBC

  Homer to marge

  Toe taps

Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.

T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend

Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son.  Sorry if I forgot any

Only One More Year of Hate

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A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

Nice Ass POTS

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I wanted to provide the PAX that are doing the Triangle Tri and Run the Quay tomorrow a friendly workout that should loosen everyone up.

EC: 16-bit, Dawgpound, Chips, Aquaman, Lucky, Pikachu, Skidmark, Bullseye, Nemo
FNGs: None
Warm Up: None
The Workout:
Yoga with Kassandra Minimal Cues.  She says at the beginning you know the part we skipped that with the minimal cues she expects us to be more advance.  🤷‍♂️

Mary: None (Kassandra did this part too)
Announcements:

Run the Quay
Triangle Tri

T-Claps (Recognition): None
Prayer:

Unspoken
Accordian’s Daughter
All injured pax

Lucky 7s – H1N1 1-Yr Anniversary

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19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks