Tag Archive for: Gump

Cold cold morning at Ground Pounder

/in /by

FNGs: None

Warm Up:  Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins

The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.

Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.  

12 Days of Christmas

/in /by

FNGs: None

Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.

 The Workout:

Each PAX led one exercise in 12 days of Christmas fashion. 

With Rocks 
  1. Ground Pounder single count 
  2. Lunges w twist in cadence  
  3. Wonder Bras in cadence 
  4. Rows in cadence 
  5. Overhead triceps in cadence 
  6. Big boy sit ups – single count 
  7. Chest press in cadence 
  8. Skull crushers in cadence 
  9. American Hammer cadence
  10. Thrusters in cadence
  11. Curls in cadence 
  12. Slow Squats in cadence 

Finisher: Each exercise above Tabata: 30:10

Mary: Stretches

Prayer: Those looking for work.

Passing the Baton

/in /by

Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

The Workout:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

010000

Football! YOU BET!

/in /by

FNGs:  None

Warm-up:  Planted flag after rolling up facing 8 PAX ready to go!  Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter

Thang:  Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock.  Stubbs was funny and grabbed an XL.  Bastard.  (JK)  Circled up for the following exercises with rocks in cadence rotating one spot to the left:  Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension.  On your six for six inches, nipplers and chest press.  Return rocks.

Mosey to various fields until we found a flat area on the pitch.  Ran routes for points.  Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc.  Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender.  Rotated through all positions.  Lined up again for drop kicks/punts.  One PAX ran after the kicked ball while remaining PAX did exercises.  Moved into a 4 v 4 with GUMP being center/referee/cheerleader,  Lots of nice throws and catches.  Checked some PAX for stick -em.  Mosey back to parking lot for Mary.

Mary:  static stretches in a circle.  Some PAX got friendlier than others.  Something about a recent hike/tush play.  Lots of laughs for sure.  Each PAX shared a rose and a thorn.

Q forgot to do name-a-rama.  Blame his age.  YHC took us out.  Lots of Prayers for Family, Jobs, Surgeries

2nd F at Thanks a Latte.

Honored to lead. – Dauber

6 Rocks of Christmas

/in /by

FNGs: None

Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles

The Workout:

Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds  

30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗

Mary:

American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches

Announcements: F3 Party, Snuggly 5k, Q-Sheet signups  

T-Claps (Recognition): for the PAXs pushing through the workout

Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search

LORDY LORDY

LORDY LORDY

/in /by

FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

  • Grab the blocks
  • Go to the disc golf practice hole
  • Partner Up
  • Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other.  Then Switch.  Repeat 3x
    • P1 Explosive Merkins P2 Army Crawl
    • P1 Skull Crushers P2 Bear Crawl
    • P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
    • P1 Curls for the Girlz P2 Crab Walks
  • Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

  • Lipstick Anny Q / Convergence at Disney on Thursday
  • Christmas Party
  • Suggly Sweater
  • Davis Run
  • Q-Sheet

T-Claps (Recognition): 

  • Happy Birthday UTI – Thanks dudes for showing up!
  • DownRange – He made it!

Prayer:

  • Holiday Travel and Safety
  • Lipstick gets whatever died up there removed… 
  • Survivor – new meds, let that settle and get him back out with us
  • SoftServe’s brother
  • Stubs – new treatment
Bricks.png

Masons in Training

/in /by

FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills

The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.

Following the warmup, each PAX was given two bricks to care for for the remainder of the workout. 

PAX cusacked from the parking lot to the near corner of the soccer field track. 

  • 25 Bench presses in cadence
  • 20 manmakers in cadence
    • Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
  • Dying Cockroach

PAX then bear crawled with their bricks to the first field light pole.

  • 20 bent over flys IC
  • 20 CFG IC
  • 20 Tricep Extensions
  • Big Boy Situps

PAX Traveled with arms at 90 deg in front to the next light pole

  • 20 Bus Drivers IC
  • 20 Deadlifts IC
  • 20 Hammer Curls IC

PAX bear crawled to the mid-point of the far parking lot

  • 20 calf raises
  • 20 gunslingers
  • Partner wheelbarrows to the opposite side of the parking lot – switch
    • Wheel PAX transports bricks

Cusack to the next corner of the field

  • 10 manmakers in cadence
  • 10 dying cockroach
  • 10 bent over flys

Bear Crawl to the next light pole

  • 20 CFG IC
  • 20 Tricep Extensions
  • 20 Deadlifts IC
  • 20 Big boy situps

90 deg carry to the picnic shelter

  • Side shuffle preachers chair
  • 15 set ups per leg
  • 1 min of punches

Cusack to the flag

Mary: None

Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember. 

Some football. Some rocks

/in /by

FNGs: None

Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap

The Workout:
Football Passes. 3 Rounds 

Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.

Rock Work: Big Rock 3 rounds

Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra

Two Small Rocks 3 rounds 

Curls, Triceps, Alternating Lateral Raises

 

Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence 

some stretches 

An EMOM morning

/in /by

FNGs: None

Warm Up:

Bounce

Spinal Rotations

Good Morning

WMH

Arm Circles

Seal and Overhead Clap

The Workout:

Cinco Tres Workout : 5 exercises , 3 reps each.

10 min EMOM

R one minute then L one minute

Single Arm Swing

Single Hang Clean

Single Squat

Single Straight Press

Single Reverse Drop Lunge

Mosey one lap in parking lot

10 min EMOM

R & L

Snatch

Row

Snatch

Renegade Row

Merkin on Bell

Mosey one lap in parking lot

FINISHER

5 min EMOM

4x

Curls

Triceps

Ground Pounder

Burpees

Mary

LBC, FM, H2M, Lower Back Stretches

Announcements: Celebrate FV sign up. See slack

 T-Claps (Recognition):

Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother

Five Year Anniversary Q

/in /by

FNGs: None

Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot

The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games.  

NCSU’s Tuffy – Merkins (+alternate exercise)

7 (tempo squatsx10), 10 (pulse squats), 17 (lungesx10), 24 (mosey to picnic shelter)

UNC’s Rameses

7(People’s chair 5 count each PAX), 10 (BTTW in cadence to 10), 17 (People’s), 24 (BTTW), 31 Urkins (Mosey to rock pile)

Duke’s Blue Devil

3 (curls & rows x10), 6 (curls&rows), 13 (curls&rows), 21 rock presses (curls and rows), 28 rock presses (curls and rows)

Mary: Around the circle name an ab exercise & closed off with some stretching. 

Prayer: Prayer for PAX’s injured and struggling with illness.  Pray for all PAX BRR.