Tag Archive for: Gump

Surf’s Up – Cletus 2-8-19

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Fresh off a week in Costa Rica, I (Yogurt) mimicked surfing in this arm-intensive workout.

Warm Up: Mosey around Hunt Center to front parking lot; SSH 25x; Arm circles 10f/10b; 5 burpees OYO

Mosey to tennis courts. Local surfers would stretch before hopping in the water. Leg stretches: Flat on back, knees up to 45 degrees, left ankle to right knee, gently pull left knee toward right shoulder, feel in the buttocks. Opposite side too.

Star stretch: flat on back, arms extended overhead, left knee up to 45 degrees, drop left knee over right, extend. Simultaneously, reach left arm out to left. From above, you are forming a plus sign. Opposite side too.

The Workout: Mosey to softball field, right field foul line. Got our bearings in the darkness with a quick wheelbarrow out to hula hoops. Switch partners and back.

Workout mimicked paddling out and surfing in. When paddling out, often you have to sprint. You must hammer to make it past the breakers and into the lineup.

Workout: Elevens with squats and Catalina wine chillers. On shore side, squats. Sprint to paddle out. While in the lineup, Catalina wine chillers. Catch a wave and ride it in! Rinse and repeat with Elevens as count.

Mosey to dirt parking lot to ride the tides. How many tides are in a day? Typically four–high, low, high, low

From greenway (low tide side), run to paved driveway (high tide side): 12 Merkins to represent high tide at 12 o’clock; run back down to greenway (low tide side), 6 Merkins to represent low tide at 6 o’clock. Rinse and repeat until we did a couple of days’ worth of tides.

Mary: Mosey to tennis courts. Ab work: Hammock without the hammock 20x; Superman arms to side 15x, arms overhead 15x. Pickle pounders 20x. Low slow flutter 20x. Box cutters 15x.
Announcements: Long a** run Saturday, see FB or Blue Hen for details

January Breathtaker: Over $1,000, tons of clothes, and workout participation for Healing Transitions

February Breathtaker: ALS. 2/9/19 Bid goes to “Men from Fuquay,” bidding $500 goes to Gump
Prayer: Shredder knee injury, Moby’s dad

Welcome FNG Edgar, who is now F3 E squared!

Coupons Back at Possum Trot (Double D happy)

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Warm Up:  Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.

The Workout:  3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot.  PAX carried coupons to the lower area near the snack building.  Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top.  Long 10-count on the last merkin for good measure.  Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber.  Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three.  The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber.  Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count.  Modify loved the Pickle-pounder cadence/count – 30?   Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees.  Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall.  Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins.  PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps.  Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed.  Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins.  Regardless, PAX added to their arm workout.  DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car.  PAX held squat until the 6th joined in.  Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts.  And then he spotted the big hill:  opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill.  No time for Rinse/Repeat.  Mosey to tennis courts for Mary.

Mary:  Various core exercises including box-cutters, LBCs, WWIIs and then YOGA.  Dauber needed help remembering the names of the poses:  Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,

Announcements:  ATT on Saturday – See Slack; lots of announcements on FB too.

Prayer:  Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards.  Dauber took us out in prayer.

NOTE:  no EC Run today although LED was ready to go…sorry no Fritter Foundation

Additionally, During name-o-rama, PAX finished with their hospital names.  Interesting fact:  we have a Junior among us (as in first name Junior).  Getting to know our brothers.

Q-Source:  Catan had 4 PAX including Gump, Double D, Modify and Dauber.  Discussed Preparedness.  Nice discussion on “getting right, living right, leading right and leaving right.”

Huge pleasure leading these men.  Thank you.  Dauber

Maybe It’s Maybelline

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24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3.  Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core.   Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

Take Care of My Baby! says R22

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Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

  • Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
  • Bear crawl and crawl-bear back while one PAX carried and shared Baby
  • Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
  • Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
  • Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

The Rise of the Tiger Hawks

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The first AO to see the rise of the Tiger Hawks!  The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning.  Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks.  The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up:  Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

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Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace.  He is a resident of Holly Springs and is in sales.  Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout:  Traditional U-Turn 5mi route was mapped and offered and for the masses.  Plenty of turning for the 6 going on along the way.  A few went “off the map” to hit their personal targets.  Great work to all #HIM for braving the below freezing morning.

Mary:  Nope! No Girls allowed.

Announcements:  Nope! and very sorry to have passed over this.  I guess I was getting cold?  Excited to run?  Still really bad at being a Q?  As always keep an eye on your social media platform of choice.  Please toss them out on the BackBlast post.

Prayer:  Again – BAD UTI, BAD UTI – Skipped over Prayer.  It wasnt intentional…  Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded.  For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Sheepdog – menstrual cycle!?!

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8 Pax did I their thang this morning with some “colorful” commentary from Gump. EC – Beater, Dovetail & YHC.  Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think I’m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (He’s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax 🤢 -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thor’s, and some crazy rotational LSF.
Announcements: BRR signups, “pass it forward” RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetail’s sister. Gump took us out.

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs