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A KG Christmas with the Griswold’s

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FNGs: none

Pax: Finkle, Norm, Hardy, 16bit, Florence/FloJo
Warm Up: Mosey around the parking lot.  In cadence Good mornings -10x, Daisy Pickers -10x, SSH – 20 count, Imperial walkers – 10x
The Workout:

Station 1:  ‘Clark Pluggins’ with bricks while saying hallelujah each time just like when Clark plugged in his lights.  Mosey over to pile of bricks everyone got 2.   Version of bat wings: overhead, sides, front, and then overhead press in cadence.  20 of each

Station 2: Christmas shopping with Russ.  Each Pax picked out a present and we did American Hammers with the present.  20 count in cadence.

Station 3: Aunt Bethany’s -“Clark are your legs on fire?”  Holding our presents we did Dan Taylors 1-4 ratio of squats/lunges all the way up to 9 squats and 36 lunges.  Followed by a round of Clark Shock Jumps – star jumps with your present.  20 count

Station 4: Saucer sled land speed record – snow disc on the hill with merkins.  We attempted to slide down the hill with our presents on snow discs while the other pax at the top of the hill had to do 40 merkins, 40 LBC’s.

Station 5: Had to pull an audible and we did plank holds with a bear crawl Indian line up from our snow discs to the shovel flag and back.  This was followed by prisoner squats, prisoner getups, and box jumps all sets of 20 while holding our presents.
Mary: While holding our presents we did reverse LBC’s, Homer to Marge, Low slow flutter, and Freddie Mercuries in cadence 15 count.
Announcements: Christmas is tomorrow.
T-Claps (Recognition):
Prayer:  Praise, 16bits mom is recovering from Covid, Finkle’s family friends Steve and Joyce struggling with Covid.  Those hurting during the holidays from sickness, death, and monetary.  Finkle led the prayer.

Typewriters are stupid

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Amazon.com : Classic manual typewriter black : Office Products

Remember typewriters?  They sucked.  So did the exercises YHC decided to do that were typewriter themed.  About half way through I realized it was a bad idea but at some point you’re pot committed so you just have to go with it.

FNGs: Nope

Warm Up:

SSH x20 IC

Penalty burpees (Norm was late) x5 OYO

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Ever since The Nest was opened YHC wanted to try something with the curved wall that is right below the pavilion.  I wanted to do some kind of exercise that traversed the wall, hit the end, and then went back.  Hence the typewriter reference.  Thought it occurs to me that one PAX was probably young enough to have no idea what a typewriter actually is. Anyway, we moseyed to the wall and lined up.

The first set was irkins.  We all lined up on the wall in irkin position and were given the instructions that we would do 5 irkins and then hand shuffle once to the right, do 4 irkins, move again, 3 irkins, etc., down to 1 and then back up to 5.  Once we hit the wall the PAX at the end let out an audible “DING” and we moved our way the other direction up the wall back to the start.

The second set was supposed to be dirkins but the Q called an audible and instead we all held the dirkin position while the PAX at the beginning of the line bear crawled to the end and resumed the position.  Again, continued to the end of the wall, dinged, and then worked our way back up.

Not being a fan of this idea but being committed we had to round it out with dips.  We did these similar to how we did the irkins where we did 5, 4, 3, 2, 1, 2, 3, 4, 5 while hand shuffling up and down the wall.   Everyone was glad when these were done.

We headed up to the pavilion and secured spots at picnic tables for some leg 11s consisting of step ups and lunges.  Two legs counted as 1 so the 10 step ups we started with was a 20 count and we did 1 lunge in cadence so we could get each leg.  YHC was glad for the PAX during this because evidently I suck at counting.

Once those were finished we did two sets of roman situps off the end of the table.  If you aren’t familiar with one of YHC’s favorite exercises, you hang off the end of the table, face first, from the waist and essentially do a reverse sit up.  We had to partner up so that one partner could hold the feet of the PAX doing the exercise.  We didn’t need any emergency dentist visits.

Once we were through with these we did half a lap around the block and then circled up for…

Mary:

American Hammers x15 IC

Pickle Pounders x10 IC

Sleeping Hillbillies x10 IC each side

LSF x10 IC

Freddie Mercury x10 IC

Announcements:

Kung POW is open on Christmas morning.  Double D and Deadbolt have your Q.  If you hate your family and want to workout instead on Christmas morning those guys will be there to make you regret your decision.

Prayer:

YHC’s mom has COVID.  So far just feels like a cold but help me pray it stays that way.

FloJo’s family departs on the 17th for his new traveling nurse gig.  They bought a new truck and a 5th wheel and will be packing up the three kids and three dogs as they head off on their adventure.  The first stop is Johns Hopkins in Maryland.  If you see him make sure you wish him well.

Finkle is having to shop for a new car for his daughter and car shopping is terrible.  Pray for his blood pressure.

 

Thank you men for allowing me to explore my curiosity this morning.  I got to try a couple things I had been wanting to do and it was fun.  Well, “fun”.  Can’t say I liked it but also can’t say I won’t do it again.  Appreciate each and every one of you.

 

010000

Damn it feels good to be back at Cletus!

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16 long months have went by since YHC last led the PAX at Cletus. 5 HIM posted on this brisk morning for a tour of the grounds. YHC got in a two mile solo EC while seeing a few PAX out getting their run on. 0530 came and we got down to business.

Warm up down to lower lot (agility otw)
Red Bull smurf jacks x10 IC
Squatted Morracan night club x10 IC
Up/downs x10
Diamond merkins (on my down and up) 10
Frankenstein’s x10 IC

General Dan’s increasing merkins 1 to 10 in parking lot

Mosey to amp for box jumps, one leg dips, BTTW shoulder taps – 3 rds x15 each

Indian run to lat pull bars
Lat pulls and Bobby Hurley’s 3 rds x10 each

Indian run to walkway btwn fields
Broadjump burpees down
Hallelujah wall sits at booth x50IC

Scout run long way back with 2 Turkish get ups after 5 sec run out, then to tennis court

Chilly plank railroad along the fence
Bear crawl-a-cides 5 lines
Reg suicides

Mary
LBC’s x20
Pretzels x20 each side

Prayers for Florence job, those fighting cancer, COVID victims

It was a pleasure men.

BS Out!

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Let’s Just Get the Math Right

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Today marked YHC’s 200th post this year. Apparently, I also posted at Sheepdog for my 100th post earlier this year. See what I did there…I have not been down to Sheepdog for a couple months now and man…that site has changed. A new middle school will be going up and as we drove in Hardy said, “This is a weird time to build a school…will anyone be in it?” I agree. But also, I’m so glad, that I didn’t intend to Q any Thangs on the large field because, well…it ain’t there no more! The pre-blast promised 200 reps of something or some things, plus a fire hose. So, YHC thought I would have a bit of fun initially with this promise. 7 PAX and a pooch for a penchant for making “fragrant” contributions along the way posted at Sheepdog  and put in strong work!

FNG’s: none

Warm Up: SSH IC x30, Good Mornings x10…quick mosey and then Frankenstein’s x10 IC and then the smell of some effervescent Pooch poop, so YHC called 10 burpees and then a move on. Upon the mosey to the next spot, YHC called 10 more burpees and some PAX said, “there’s no way this is the 200…there will be a Mutiny at Sheepdog!” I wanted to string everyone along a bit. Honestly, I’m not sure how you could work 200 burpees into a workout but I’m sure there’s always a way with F3. At this point, Shredder also commented that if YHC called this, during the Mutiny, there would be some close-quarter combat. Coming from Shredder, I really did not want any part of that! finished with 10 ct. IW’s and HB’s.
The Workout: Immediate rush to the benches for 20 irkins, 20 step-ups, and 20 dirkins. YHC then paused before calling the mosey to see if PAX thought perhaps this was the workout. Mosey to the back of the school where PAX came upon a fire hose at the far end of the blacktop. The Thang here was each PAX takes a turn carrying/running/walking/moseying/sprinting with fire hose from one end of the lane to the other. All the while, other PAX were completing an OYO running set of 200 merkins, 200 squats, and 200 dips. We got through about 4 rounds for all PAX on the fire hose before YHC called a “circle-up”. In F3…we pick up the 6…always. YHC asked the PAX how many of each exercise they may have had left. We went with whomever had the highest number and then the entire group would bang out the rest of the reps to complete that set. We did this for the merkins, dips, and squats. During this time, it was difficult to pick up the math to finish reps…16-Bit was bent on getting the math right! Who does what…who does how many, etc.
Mary: When YHC asked if there were any combatives today, the experienced site Q’s replied that they had done enough. So on to Mary. 50 LBC’s IC, 25 WW1’s, 13 H2M, 12 Pickle Pounders. Have a nice day!
Announcements: HS Half Nov. 14th. Holly Springs PD has their Angel Tree up and ready. Martini is a point of contact for this. Sheepdog and the Nest will serve as drop off sites for these items. Dovetail garage sale on Nov. 14th…all serious offers will be accepted! He moves and needs help on Nov. 15th. Breach will bring the TEDTalk on Nov. 17th.
T-Claps (Recognition): Martini completed a half on birthday number 40…did it in almost 10 less minutes than his goal. Great work brother!
Prayer: Dovetail’s move, Noah’s Ark and Lipsync, 187 and his M, YHC and his M, dealing with some recent, recurring, and worsening health issues. Shredder took us out.

We Just Cut This Grass, eh!

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Casino Royale has a ton of space to work with. YHC brought the heaviest leftover coupons from the previous day’s adventures at Disney. We covered a good section of the Casino Lawn…but it was only a fraction of the lush acreage of this place.  5 pax and a pooch got after it on the fields of the casino and left very grassy.

EC: YHC, Norm, Nemo

FNG: nope
Warm Up: SSH, Good Mornings, Moroccan Night Clubs, Seal Claps, Overhead Claps, Daisy Pickers, Goofballs.
The Workout: Moseyed to wall for a 30 count each pax People’s Chair. A short stretch then Repeato with a 20 count. Mosey to the field where the coupons lay. The five beginning stations were: 100 lb, heavy bag flip, 100 lb. heavy bag drag, fire hose carry, bear crawl, and lunge walk.  Each pax would do their exercise station for about a 50 yard out and back. Typically, guys on fire hose and heavy bag would get 2 laps each round. At the end of each round we did an exercise to complete our BLIMPS! Pax would then rotate to next coupon station. BLIMPS! consisted of 10 burpees, 20 lunges, 30 IW’s, 40 merkins, 50 plank jacks, 60 squats, and 70 SSH for the !  Pretty well smoked we went to the Wall for some BTTW. Each pax did a 20 count, then a 15 count.
Mary: We stayed at the Wall for Mary with15 counts of Freddie Mercury, LSF, LBC, And WW1’s in 15 counts.  Complete the day with a 10 count per pax BTTW.
Announcements:lots to donate too.  Check Slack.
T-Claps (Recognition):Nemo for getting those heavy bags again today.
Prayer: Unspoken, Norm and his family as he’s away for training the next 3 weeks. YHC took us out.  I might put my toys away for a few weeks now.

Feeling the burn at The Nest

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I’ve been traveling around the eastern time zone since we sold our house September 3rd. I was able to post in Lenoir and Statesville and saw some of their different exercises and wanted to bring that pain to Southwake.

FNGs: None but Kitty Litter had his first post in F3 SouthWake. Recently moved to Fuquay and used to post at Churham.
Warm Up:
Some Southwake standards –
– SSH 25x IC
– Imperial walkers 10x IC
– Windmills 10x IC
– Hairy Rockettes 10x IC – think Frankensteins but kick to your opposite hand like a Rockette dancer.
– SLS (Single Leg Sucks) 5 each leg – stand on one leg, bend over touch your ankles, walk hands out to plank, down to chill cut, back up to standard plank, walk hands back to ankles, stand up straight is 1. Do 5 continuous on each leg, with your “up leg” never touching the ground.
– 5 burpees
The Workout:
4 different things today. Lots of merkins, animal movements, and circles of pain.

#1 – E.M.O.M. – Every minute on the minute. At one end of the parking lot, do 5 Mountain Merkins – a mountain climber + merkin combo that prevents you from getting into too much of a rhythm. After the reps, sprint to the opposite side of parking lot and mosey/walk back for your recovery. Next minute do 6 reps before run, then 7, etc, up to 10.

#2 – Wheel of Animal Walk. Frog hop from one curb across the lot to the other. Do 10 merkins both hands on the curb (irkin). Bear crawl back, 10 merkins right hand on curb left on pavement. Duck walk across, 10 merkins both feet on curb (derkin). Crab walk back, 10 merkins left hand on curb right on pavement.

#3 – Ring of Fire. The Q set out 8 different exercise cards in a circle. I expected the arms to be smoked after 85 straight merkins, so I was nice and this was mostly leg/ab exercises. Do AMRAP for your card for 1 minute, then rotate around the circle until all PAX have done all exercises (no breaks in between). Q chose forward lunge, Homer 2 Marge, reverse lunge, standard squats, LBCs, side squats, SSH, and goofballs.

#4 – Bear Crawl Ring of Fire. Usually do this in circle but Q wanted to use the curb so we did a line of fire. Crawl the length of the curb, then all PAX plank hold while each PAX does 5 irkins (each PAX counts their own so the next PAX knows when to go). After last PAX completes, bear crawl back to the other end of the curb. All PAX hold in the up position for doing dips, while each PAX does 5 dips in cadence (count your own cadence and the other PAX respond with your count). Another bear crawl, 5 Mike Tysons each PAX, bear crawl back and 5 dips in cadence again.
Mary:
Q wanted to do Johnny Cash – it burns burns burns, the ring of fire – but we all had arms aching. So we opted to do squat hold while each PAX did these exercises
– Mountain Climbers 5x IC
– Low Slow Flutter 5x IC
Hardy asked if we could switch to planks so we did that an then:
– Plank Jacks 5x IC each
– Pickle Pounders all together 10x IC
– Freddy Mercury 25x IC
– Have a nice day!
Announcements:
– TED Talk on Slack tonight at 8pm
– ULTIMATE convergence at Ting next Monday (Mutiny / Red October will be closed)
T-Claps (Recognition):
All PAX getting some extra practice counting cadence
Prayer:
Florence/FloJo’s wife has job interview today
Gamecock has some uncertainty at his job after changes
Boy George continued safe travels

Honored to get to lead everyone. Hope you enjoyed the new stuff!

Sticks and Stones

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FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout:  2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days.  Husband is wanted due to helping American Military during war. Unspoken

Q By Committee at TBD

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With no taker to the Q Sheet at TBD, YHC grabbed the Q with the intent of helping other fellow PAX step up and lead anyway by directing the workout. They did a fine job! A return of a Kotter in Big Perm came down to Womble this morning ready to work. Took him a few minutes to remember the lingo…but then he jumped right in leading series of counts like a pro. Welcome back to the Gloom…Big Perm!

FNG’s: None
Warm Up: All pax called out various exercises including SSH x40, Good Mornings, Windmills, Frankenstein’s, Fazio Arm Circles, Imperial Walkers.
The Workout: Asked Big Perm a question, “Run or Rocks?” Run it was. We ran up to the ball fields area and circled up for PAX choice exercises. 25 count merkins, 25 count squats. Continued on. PAX then called 20 burpees (much to discontented grumbles) and 20 Squat Jumps. Asked PAX if we want to “run or wall?”  Wall it was. 20 count each pax People’s Chair, 15 count each pax BTTW. We moseyed on. Next exercises were IC Mountain Climbers and Shoulder Taps. Continued the mosey to the other parking lot. I will say, the roughness of this parking lot might be a close second to that of Possum Trot as we found. YHC asked a pax, “run or rock”. This time, it was rock, so we performed a rock circle of various exercises with and without rocks with various counts that included: Shoulder Press, LBC’s, LSF’s, Boat Canoes, American Hammers, Curls for the Girls, Bus Drivers, Tricep Extensions, Rock Spanks, Rut Rows, Ground Pounders. These exercises were all devised by the PAX, including a break from format by Oboe, who called a lengthy rock push/lunge walk series. Beware of giving others power…

Rock return and mosey to ball fields sidewalks again for a circle of more SSH. The question wall or run was answered with run. So let’s run back to Mary.
Mary: Pax called exercises of: H2M, Pickle Pounders, Peter Parkers, LBC’s, and BB Sit-ups.
Announcements: Hygiene Ruck by Breach, Thursday evening…check Slack.
T-Claps (Recognition): Big Perm for the mighty return. All the PAX for giving us all a solid workout!
Prayer: 187 and his M…for strength and restoration/healing. YHC took us out. Honor to lead, honor to be led!

Crazy Ivan & 27 Years of Bliss

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FNGs: None
Warm Up:  Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend.  Pre-blast mentioned heavy weights, kettle bells, running and the number 27.  My wife an I were celebrating our anniversary. More to come.  30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up.  One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps.  PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats.  Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk.  One PAX of the two-man team ran up & down the stairs and then around the building.  More kettlebell exercises including plank slaps, soccer bells, squats, etc.  Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store.  Balls to the walls for a 27 count followed by 4 quick burpees OYO.  I asked the PAX if they got eggs at the store.  Nope.  We all have heard that before, right?  Back to the store running around the building.  During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy).  Their new info would be shared later.  From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches.  Midget love handles, upright rows, and overhead from our knees.

Mary:  held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend.  YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox.  Finished with some stretching over good mumble chatter about working at your marriage.  Love language book.  Great read.  Communication a must.

Announcements:  HS Food Pantry/Cupboard workday; Ruck to Mama’s

T-Claps (Recognition):  celebrating 27 years of marriage – thank you God

Prayer: YHC took us out.  PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.

Honor to lead.

 

Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background