Tag Archive for: LED

15 PAX at the Trot – GOOD TIMES!

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FNGs:  Welcome Gary Cunha – 90120; a native of CA.  Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.

EC:  LED,  Farva, Fonzie

Warm Up:  So excited to be back at the Trot.  Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast.  Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack.  Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other.  16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off.  I was alerted we indeed had an FNG and circled up for the warmup.  Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises:  25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps.  A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK.  Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.

The Workout:  I had hinted at rocks, hills and a possible field trip during a pre-blast.  Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count.  FUN!  Recovered to the short wall for 10 step ups on each side (L/R) OYO.  Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic.  Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively.  Mosey to the road for the following exercises:  Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot.  Mosey to the hill.  At base of hill, 10 Prisoner Squats.  Great mumble chatter continued.  Bear crawl up the hill on newly cut grass (NICE!).  At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail.  Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock.  And there’s always one guy who does not know what medium means.  More to follow.  John Cusack to the newly lit white lights.   5 burpees OYO.   Circled up for a bunch of rock exercises,  some single count, some exercises in cadence.  Had the PAX rotate, 1, 2 or 3 places after completing an exercise.  These are the exercises we executed (not in exact order):  curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders.  Somehow we got on our six; I called on the “Respect” PAX for exercises on our six.  Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile.  Jog to tennis courts for Mary.  That one “medium-sized rock” was a friggin’ challenging!  Way to push yourself PAX!

Mary:  Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog.  Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie).  Reflected on M, Tues.  what can we do better today and rest of the week as husbands, fathers, workers, etc.  Have a Nice Day – Silence for 30 seconds.

Announcements:  New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.

Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood.  Names of Smog, Hollywood were thrown out but 90210 stuck!  Welcome!

T-Claps (Recognition): EC PAX!

Prayer:  Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers.  YHC took us out.

Great to be back at PT; long overdue.  Honor to lead.  Double D has given 90210 three weeks before he steps up and takes over at Q.

 

2nd F at Stick Boy

There’s always one

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FNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count.  Wondering where Red October was we went on search party and found them on other side of concession stand.  Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family

Prison Yard workout 1/28

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Pax of 13 for another Prison Yard workout

Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,

Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations

The Stations:

Tires

     hops through tire with a squat

     Flips with a Merkin

Ropes

     Moving double waves

      Double arm up and over

Plates

      Shoulder shrugs

      Bus Drivers

Jump Rope

      Jog jumps

      Jump Jacks

Kettle Bell

      Swings

      Upright row with a squat jack

Pain Sticks

      Behind the head squats

       Between the leg squats

Sandbag

       Stepback Lunges 

       Calf steps ups

Mary: 37 reps of Merkins for Ball Drops Birthday

Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th

Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son

Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.

Prison Yard 1/21

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Pax of 7 for a Prison Yard Workout

LED, Double D, Fram, Sprinkler, Fed Ex, Ball Drop and Breach on the Q

Warm Up:Jog to the end of the driveway and then circle up for 22 counts of SSH, Frakenstins good mornings and daisy pickers

The Workout: 2 Minute rounds with 30 seconds of rest to rotate 7 stations

Tires

        Travel merkins around the tire

         Double hops through the tire

Tire Drag x2

Ropes

          Side to side 

           Jumping Jacks

Plates

          Squat press

         Squat Curl

Med Balls

         Squat Reach

         Chops

Pain Sticks

        Straight arm side bends

         Bent truck twists

Sandbag

        Reverse Curls

       Tricep Extensions 

Prayer: Prayers for me as I travel for my Grandmothers funeral

Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

What is this, a glow run?

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Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots,  then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

Mamas Houzzzz

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FNGs:22-Pax.  2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout:  Paint a garage(food shelter), fill pot holes in driveway.  As the pax arrived we started handing out rollers and paint trays.  A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha.  Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through.  We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf.  It was great to see everyone out there and the 2.0s getting some work in.  Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

ABStract

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FNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid

10-boat canoes

20-American hammers

30-LBC

40-mountain climbers

50-second plank and same exercises back down

11’s squats and walkout planks with 4 shoulder taps at extension

7’s side lunges and captain Thor’s.

10 each side oblique side crunches and hip raises

 

Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)

Half Dozen for 3, 5, and 6 miles @AGS..

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YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders