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Nice pot of Gumbo at Sheepdog

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FNGs: N/a
Warm Up: Mosey around the parking lot and circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies
The Workout: Took the Q last minute and decided to do some greatest hits around the AO.
Started with field of dreams: home plate was 10 burpees, 1st base was mountain climbers, 2nd base was WW1’s, and 3rd base was plank jacks.

Then moved on to the 12 days of F3 for: 12 Australian ass smacks, 11 wing chun combos, 10 10 count jump rope, 9 Scorpion dry docks, 8 stars a jumping, 7 Side hop moguls (in cadence), 6 boats a rowing (in cadence), 5 CRAAB CAAAAKES  (in cadence), 4 T-Stand kicks (in cadence), 3 prisoner squats, 2 box cutters, and Give me one man maker burpee.

Mosey around the side of the school and stop for 11’s of monkey humpers and goofballs

Continue to mosey to the back for a 3 minute AMRAP of 10 single leg squats, 20 hand release merkins, and 30 squat jumps. Take a lap around the track then head over to the circle.

Bear crawl Ring of Fu – we all Bear crawled around the circle, each pax called out a number and on their up we did that many wing chun strike combos.

Shredder finished us off with combatives, focusing on rooting and form for wing chun strikes.

Thanks as always for allowing me to lead and make sure to fill up that Q sheet before Thursday!

Batter Up!

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FNGs: None

PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:

Batter Up!  – It was a glorious morning for some time out on the ball field.  YHC had 16 wonderful exercises all lined up for business on cards in a hat.  Each batter would draw an exercise out of the hat for a single.  The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise.  Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises.  Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases.  We were gonna do triples but ran out of time.  NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.

It’s Good to Be Back

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“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.

FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!

Egg-cellent Adventure

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The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.

FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5

Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .

Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.

Finally back to Falcon Park for 5 minutes of Mary

Announcements: 3F opportunities on Slack

T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.

Prayer: Kitty Litter and Re-engage class, all others unspoken

Freestyle Dora Ring of Fire

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Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out

Not too Wet n’ Wild

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FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R, @Martini
Warm Up: Mosey up to the covered bus ramp area at FV Middle School.  SSH’s 20 in cadence, overhead arm stretches and arm stretches across your chest, Michael Phelps, Downward Dog into Pigeon right knee then left knee, followed by a walk up slowly stretching our calves and hamstrings.

The Workout:

Event 1:  Plank hold Indian Bear Crawl.  In a line we held plank while the last man bear crawled up to the front of the line the length of the bus ramp.  Then we called out an 10 count exercise, followed by Bears and Dan’s coming back to where we started.  This is a bear crawl followed  by a 1:4 ratio of lunges to squats building up to 5 lunges (each leg) and 20 squats.  R and R.

Event 2:  Pax performed a given exercise while a runner ran the bus loop.  We did Merkins, LBC’s, Turkish Get Ups, Pickle Pounders, Wall Sits with Seal Claps and others.
Mary: There’s something about Mary that we all love…our abs!  We did Homer to Marge regular, followed by holding your left leg up then right leg doing a 10 count cadence, next was ABC’s and then Reverse LBC’s.
Announcements:  BRR (forming a team).
T-Claps (Recognition):
Prayer: @Norm and his family recovering from Covid, @Finkle has family that is traveling this week, @Gamecock mentioned that his church is opening back up and praying for wisdom as they do so.  @Finkle led the prayer.

Ground Pounder – Disc Style

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FNGs: None 

11 HIMs posted to GP on a chilly but beautimous morning.  YHC brought the music box playing Depeche Mode & discs.  

Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.

The Workout

Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.

Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again.  2+ sets of 10x3ct of each exercise:  Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.

Cousac to Hole 2

Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,

Cousac to Hole 3

Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs

Return the Rocks

Heavy Discs on Putting Green

Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.

20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA,  Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).

Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,

2nd F @ Panera

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Just cause it’s hazy don’t mean you can be lazy

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FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber