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Playing with a full deck

Pax of four for a workout on a cold evening.

EC:  4 miles for John Deere

FNGs:  None

Warm Up:  SSH, Cherry pickers, Fazio arm circles, arm stretches

The Workout:  Started with a run to get the blood pumping to fight the cold.  Jogged along road about 200 yards, stopping at each light pole for merkins (1 at 1st pole increasing to 10 at the last.  Mosey back to pavilion for main workout, using a deck of cards to direct the flow.

Rotating through pax picking a card, then leading group in 10 reps depending on card:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. Squats
  7. Lunges
  8. Dips
  9. LBC’s

Jack:  WWII

Queen:  Mountain Climbers

King:  Plank Hold

Ace:  10 count recover

Joker:  Double Merkin Burpees

Mary:  None as we just finished the last card at the 45 minute mark and Mary was mixed in.

Announcements:  Suggly Sweater 5K this Saturday

Prayer:  Gratitude and safe travels

We Shall Remember 9/11

Workout honoring all those who died a senseless death on Sept 11th 2001. 

Shovel Flag was flown at half-mast

Warm Up: some light stretches

The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.

During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)

Indian Run ended at the steps down by the football field next to Hunt Center….

Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat  2 more times totaling *9* Stair runs and *9* sets of the *11* reps.

Mosey to tennis court, each pax carrying the fire hose for a 10 count.

Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.

Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……

Another Murph Down

FNGs: None

Warm Up: Run One Mile

The Workout:  Standard Murph:  100 pull-ups, 200 push ups, 300 squats

Mary: Run One Mile

Announcements:  911 Step climb

Prayer:  Healing from BRR, John Deer’s wife, Noah’s Ark’s wife

Labor Day Murph

Pax of three for a holiday Monday Murph.  Weather was cooler than usual, but getting tired of the humidity.

EC – John Deere for one mile

FNGs:  None

Warm Up:  Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Pot luck  on Oct-12 at Harris Lake

Prayer:  Praying for Ram’s cousin’s family after his tragic death and John Deere’s wife recovery from a dog bite, that looks terrible.

Also praying for Blue Ridge Relay team’s this upcoming weekend.  Hope everyone stays strong and safe!

Fast Dealer……recover on the plank jack.

6 PAX for Ground Pounder…

13plus Miles EC for Pikachu and Cupid… much respect

FNGs:none

Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.

Mosey to back wall of toilet block.
The Workout:

DECK OF CARDS – face cards 10, total 94 reps per suit

hearts = Plank Jacks cadence

diamond = what else, ‘the diamond merkin’

clubs = balls cadence

spades = box cutters

the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.

PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks

Mary:

20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..

Derek Davis Memorial Race 5K

5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

Blasts at Thunder

Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Under the thumb……

PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

Rain Stopped Just in Time

Rain and thunder stopped just in time for our Murph this evening.  Humidity did not give us a break though.

EC: 3 Miles

FNGs: None

Warm Up:  Run one mile

The Workout:  Murph (with some modifications)  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  none

Prayer: Silent

Tea Time Murph July 29

Pax of 4 doing Murph on a muggy evening.  John Deere making it out even with a fractured foot and taught us a new word.  Twat ?   (not referring to female body part)

No EC, too humid for that tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Paddle board workout at Jordan Lake this Saturday

Prayer:  Silent