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10 PAX Took a Tour of Falcon Park

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PAX: , , , , , , , , ,

FNGs:  None

Warm Up:  Circle up and greeted all of the brothers attending the Nest.  Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV.  Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB,  all in cadence and ended with some Michael Phelps.  Five burpees because of a tardy PAX.

The Workout:  Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest.  Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished.  Mosey to a short wall and executed two sets of 10 derkins , dips and irkins.  Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables.  Hold Al Gore until all PAX completed.  Mosey to the brick wall by baseball field.  On the way, we executed Frankensteins and lunges.  At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair.   Mosey to the inclined driveway with some butt kickers thrown in.  Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign.  Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots.  Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back.  Executed 25 more SSHs making sure the heart rate was up.  Partner up for 10 broke back merkins and 10 paddy cake merkins.   Got on our six for 25 WW IIs and 20 LBCs.  Somewhere around here, Overachiever walked away to his car.  Sent Cupid to check on him.  (Thanks BS for alerting Q that we had lost one.)  It was muggy with high humidity although temps were in the high 60s.  PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever.  Q had PAX get up and mosey to the parking lot.  It was getting close to COT.  Q wanted to personally check on PAX who was down.  Directed PAX to get water and the circle up for COT.  BS was befuddled having never heard a call for water during a morning Q.  I needed one and thought it was best for all.

Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT.  Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count.  Rinse/repeat.   Something new.  Instructed PAX to call out one 10 count core exercise.  We executed Cockroaches, pickle pounders,  merkins, boat canoes, side heel taps, box cutters, H2M, to name a few.  Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.

Announcements:  9/11 convergence, hurricane preparedness

T-Claps (Recognition):  h1N1, Fromunga (any PAX who did EC today)

Prayer:  PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken.  Thank you Fromunga for taking us out.

 

An honor and a privilege getting in front of you men leading this workout.  -Dauber

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

Week 0 IPC

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PAX: , , , , ,

H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

Your social schedule for the next year…

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PAX: , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

9 x 4 + 1

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EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)

FNGs: None

Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick.  Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary.  I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one.  Here’s how it went down…

The Workout:

Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens,  Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)

Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)

Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)

Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack

Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back

Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back

Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock

Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back

Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court

Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO

Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.

It was a great honor to lead you all today, each one of you has an impact on my journey and so many others.  Great work out there and way to push each other, I appreciate you all!

Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!

Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken

Pterodactyl Mating Call?

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PAX: , , , , , , , ,

EC: H1N1, Messi, Fonzie, LED, 16-Bit

FNGs: None

Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers.  Circled up for Good Mornings, Cotton Pickers,  SSH, FAC’s (fwd/rev), Arm Stretches

The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of.  First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious.  While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.

Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl.  Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can.  Lots of mumble chatter afterwards…sounds like a new trick in the bag.

Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back).  PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete.  Impressed with PAX determination to complete this…heart rates were up!

10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.

Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!

Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot

T-Claps (Recognition): 16-Bit with Breathtaker, killing it!  Messi taking us out!

Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

Knockout at Kenny’s Grave

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FNGs: None

Warm Up: Lap around the parking lot, followed by 20 SSH IC, 10 burpees for our late arrivals, 15 Morrocan nightclubs IC, 15 windmills IC. Michael Phelps it out and then mosey to basketball court.

The Workout: We played Knockout. We had a penalty exercise (burpees!) every time you were knocked out to get back in, and all PAX except the two shooters and one queued up held plank while waiting for their next turn. We modified the penalty and waiting exercises a few times.

We also had a variety of entertaining misses from just about all PAX, much laughter was had.

Three final games where PAX who got knocked out had to do exercises of their choice until we had a winner. Sprinkler won once and Messi won twice, good job guys!

Mary: We went around the circle and each PAX called out an exercise. Alphabet soup, heel taps, mountain climbers, LBCs, pickle pounders, H2M, can’t remember the rest. It was humid and we all were sweating fiercely from the ab workout by the end.

Announcements: shirt orders, 9/11 stair climb.

T-Claps (Recognition): Sprinker can shoot! Messi for winning the final two games.

Prayer: PAX on IR

Partner Chase BLIMP!

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EC: Cupid, H1N1

FNGs: None

Warm Up: 20x SSH IC, 15x Good Mornings, 10x Sir Fozio Arm Circles F+R, 15x Imperial Walkers IC

The Workout:

Moseyed to the wall for:

BTTW, each PAX counts to 10

People’s Chair, each PAX counts to 10

Repeat for 8 count then 6 count.

Circled up so YHC could explain the next exercise…partner chase BLIMPS! (5x Burpee, 10x Lunge, 15x Imperial Walker, 20x Merkin, 25x Plank Jack, 30x Squats). Partnered up and partner 1 took off around the block. Partner 2 did the first exercise and caught up to Partner 1, who then did the same thing. Got through BLIMP before we ran out of time.

Back to the wall to finish off BTTW and People’s chair for 4 count and 2 count. Lots of mumblechatter on the 2 count probably made it longer than the 4 count.

Mary: People’s choice! Did each exercise 15xIC: Dying Cockroach, BS Heel Taps, and Freddie Mercury.

Announcements: Check Facebook, Slack

T-Claps (Recognition): All PAX for the solid effort put in with this humidity. I was soaked.

Prayer: Daily life, Finkle’s class

Are We Playing Ultimate Today!!!

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As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.

 

EC: LED, Fonzie, H1N1, Messi

PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman

FNGs: None

Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20

The Workout: Lined up across the parking lot to do  break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5.     We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.

Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND

Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M  trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb

T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark

Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken.       Snip took us out.

 

As as always thank you for letting me lead. It’s truly an honor!!!