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Failure

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PAX: , , , , , ,

FNGs:  None

Warm Up:  Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile

The Workout:  30 exercises for 30 seconds each.  Goal is to do reps until failure (can’t do any more) or for the full 30 seconds.  Rest 20 seconds between each.

1          Merkins

2          Curls

3          Tricep Press

4          Shoulder press

5          Upright rows

6          Squats

7          LBC’s

8          Diamond Merkins

9          Shoulder Taps

10       Burpies

11       Ground Pounder

12       Lunges

13       Bus Driver

14       Mountain Climbers

15       Chest Press

16       Merkins

17       Curls

18       Tricep Press

19       Shoulder press

20       Upright rows

21       Squats

22       LBC’s

23       Diamond Merkins

24       Shoulder Taps

25       Burpies

26       Ground Pounder

27       Lunges

28       Bus Driver

29       Mountain Climbers

30       Chest Press

 

Mary:  Various ab exercises

Announcements:  None

Prayer:  Safety and health

Kudos to Cancun

/in /QIC:
PAX: , , , , ,

FNGs:nope
Warm Up: 10 fwd/rev arm circles, 10 knee to chest, quad&tricep stretches, 10 SSH
The Workout: MURPH
Mary: N/a
Announcements:nope
T-Claps (Recognition): Cancun Ruck Extravaganza!! And doing a full Murph including the running tonight.
Prayer: unspoken

Tea Time – Murph: If you don’t like the weather in NC, wait an hour

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PAX: , , , , , ,

FNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken

Kicking Off the Holiday Season

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PAX: , , , , , , , ,

FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:

Twelve Days of Christmas

1 – Burpee

2 – Ground pounders

3 – 30 second plank

4 – Squats with coupon

5 – Merkins

6 – Hip swings

7 – Low slow flutter in cadence

8 – Ruh Rows

9 – LBCs in cadence

10 – Curls for the girls

11 – Squats

12 – SSH in cadence

Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer: Travel mercies for several brothers that are traveling

Dumbbells, Kettlebells and YOGA

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PAX: , , , , , , , , ,

FNGs:  None – but visitor from Raleigh, Pig Pen – thanks for coming out.

Warm Up:  Lipsync started us off with some SSH and stretching.  YHC added windmills, sir Fazios, seal claps and overhead claps.  Grabbed all the weights and headed for the tennis courts

The Workout:  YHC instructed PAX to line up all the weights from heaviest to lightest.  Each PAX grabbed a coupon (e.g. Kettlebell or two dumbbells) and they decided the exercise.  The time keeper began with YHC executing Bear crawl to the end of the tennis court and backwards jog back to the starting line.  After YHC completed the mosey, each PAX rotated one station just before informing the in-coming PAX the exercise.  PAX were very creative coming up exercises.  40 lb dumbbells – Farmers Cary; 30 lb dumbbells- bench press from our six; 25 lb dumbbells lawn mowers;  25 lb kbell swings; 20 lb db hammer curls, 25 lb kettlebells thrusters; diamond merkins.  RINSE & REPEAT   New exercises were incorporated at each station included shrugs, curls, tricep, O/H press, figure 8…Carolina dry dock and the time keeper drill was crab walk to the end of the court, jog back.

Mary:  20 mins of much-needed YOGA

Announcements:  Support HSPD-Bacon with Goggins challenge, Special Olympic fundraiser; See slack & Fb for additional announcements including JDRF, Blood drives, volunteer opportunities…

T-Claps (Recognition):  Pig Pen for leading VC and hanging out for Thunder

Prayer:  YHC talked about his original plan of simply carrying all of the weight (dumbbells & kettlebells) around Womble and not doing any formal exercises.  I had read about this in a past AO.  Too many of us are carrying baggage. We need to get rid of that baggage or simply ask for help carrying the load.  Prayers for Injured PAX and their family; motorcyclists – watch out for them; unspoken.

Thanks for helping me take out and load up all the gear.

 

Honored to lead. -Dauber

Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

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PAX: , , , , , , ,

FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

One last ride through the woods for the season

/in /QIC:
PAX: , , , , , ,

FNGs: Candy Corn (named at Thunder)
Warm Up:

  • N/A for Bike ride

The Workout:

  • Cell Tour Run
  • Bass Lake Loop
  • Steeple Chase
  • Ride by Tapline to see what’s for dinner

Mary:

  • N/A for Bike ride

Announcements:

  • Since everyone stayed for Thunder, announcements were held off until Thunder COT

T-Claps (Recognition):
Prayer:

  • Since everyone stayed for Thunder, prayers were held off until Thunder COT

Warm and Moist

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PAX: , , , ,

The tennis courts were nice and warm even after the rain poured before our workout.

Warm Up:  Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:

Playground:

5 sets,  25% of the Murph:

5 pull ups

10 merkins

15 squats

Jog to rock pule:

5 sets of five exercises:  8-15 reps

curls

triceps presses

lunges

upright rows

shoulder press

ground pounders

In-between sets:  crab walk, jog, lunges to end of parking lot

Jog to pavilion:

Dips

One leg Step ups

Dirkins

Mary:  Took turns calling mary exercises

Announcements:  none

Prayer:  Gratitude and Peace

Zoinks and Jinkies!

/in /QIC:
PAX: , , , , , , , , , ,

FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.

A log, kettle bell, rucksack, tire, and another log walk into a bar….

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PAX: , , , , , , ,

PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.