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Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Ultimate at Mutiny

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Sorry for the late backblast, forgot on Monday and Tuesday was swamped.

EC: Cupid, Fonzie, LED, Pikachu

FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.

Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite

I’m pretty sure I am missing someone for sprints…please let me know and I can add them.

Dora Returns to Sheepdog

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PAX:Norm, Yosemite, Sugar, Cupid, Gump, H1N1, Martini
Warm Up:2 Laps around the parking lot, SSH x 20, Good Mornings X 10, Cotten Pickers x 10
The Workout:Splint into teams of 2 (1 team of 3).  The goal was to complete 100 Merkins, 100 LBCs and 300 Squats.  The team of 3 completed 150, 300, and 600.  PAX 1 executed as many reps as possible while PAX 2 rand the length of the parking lot and back.  This did not take as long as expected.  Rinse and repeat.  On the second round no the exercises were changed to 200 overhead press, 200 reverse LBCs and 400 calf raises.

Once complete, Norm reviewed Rooting and Striking.  30 single strikes and 30 – 3 count strikes.

Mary:Homer to Marge, Box Cutters, Pickle Pounders, Freddy Mercury, Dead Cockroachoach, American Hammer, ABC (Vowels Only x 2), Have A Nice Day
Announcements:1776 Convergence at Womble on July 4th
T-Claps (Recognition):Norm for taking combatives and Cupid for taking out out
Prayer:Those traveling next week, unspoken

Passport check by FVPD

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YHC arrived at Kenny’s Grave at0457 to find a cop keeping an eye on a white SUV in the back parking lot. Some guy with neon socks, a light around his head, no shirt with some wires around his chest. Oh wait, that was just Warbucks getting a welcome to FV from the PD checking his passport. 6 PAX eventually made there way to get their schweat on. Here we go.

EC: Warbucks and Banana Seat

Warm Up:
Lap around track with some added slides and carioca on the parking lines then some quick feet down the bumpers.
Circle up
Mtn climbers x20 IC (slow to fast)
Worst merkin x10 IC (wide, reg., diamond=1)
Jump lunge x10 each leg
We’re not worthy/butterflies x10 each IC

The Workout:
Partner up
P1 Doug out – chin up holds x5, hanging leg lifts x10, dips x15, R&R until partner returns
P2 Field – run complete field then switch
3 rds total

Picnic tables
Box jumps x10
Dirkens x10
Plank jacks x10 IC
3 rds

Playground (rotating)
Rows x15
Swing hanging knee tucks x15
Burpees x5
3 rds

Mary:
Freddie Mercury’s x20
V ups x10
Circle x5 clockwise, x5 reverse
X crunch x10
HAND

Announcements:
Night Train CARPEX, Sasquatch CSAUP

T-Claps (Recognition):
Warbucks cooperating with FVPD.

Prayer:
Crab Legs MLB tour for ALS, Warbucks M expecting #4, unspoken

Awesome work today gents! Way to give 110%. We were all soaked for that circle prayer. As always, pleasure to lead you men.

BS Out

That Was A Crazy Game Of Poker (Martini’s Virgin Q)

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PAX: Yosemite, Cricket, Norm, 16-Bit, Martini

FNGs:None

Warm Up:Lap around the parking lot, 15 SSH, 10 Cotten Pickers, 10 Windmills, 10 Good Mornings

The Workout:Each PAX was dealt 5 cards.  One at a time, a Pax would turn over a card.  The suite of the card would determine the exercise (hearts = cardio, spades = legs, club = abs, diamonds = upper body) and the face value of the card would determine the quantity of the exercise to be completed.  After all five cards were filled, the Pax with the best had would name an exercise.  Winning PAX would complete 5 of the exercise and the remainder of the PAX completed 10.  Yosemite won the first hand and chose Australian Mountain Climbers.  Norm won the second hand an chose Monkey Humpers.   To their credit, both winning PAX completed all the reps with the remainder of the PAX.  At Norm’s request, ee did a lap around the track between hands.
Mary: LBS, Reverse LBC, Homer to Marge, Have a Nice Day
Announcements: None
T-Claps (Recognition):None
Prayer: Circket’s Sister broke both of her arms, Norm’s buddy in the hospital with blood clots . . . it seems like there were one or two more that I cannot remember.

You’re late, burpees it is, even when it’s the Q

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No excuses for being late, even for the Q.  Sorry fellas, hope I made it up to ya.

FNGs: N/A
Warm Up: Lap around the track, 10 burpees for being late, 25 SSH, Good mornings, Stretches
The Workout:

Count off 1-7, Then some combination of this: #1 took a lap around the parking lot, rest Balls to the Wall & Captains Chair. #2 took a lap, rest SSH & squats. #3 took a lap, LBCs. #4 took a lap, Merkins & Shoulder taps. #5 took a lap, Star jumps and Squats.  #6 took a lap, Homer to Marge. #7 took a lap,  WW2.

Moseyed over to the hill for 7s. Burpees at the top, squats at the bottom.

Rinse and Repeat.  Called an audible to Merkins for second round of 7s.

1 final group lap for fun.

Mary: Heal Taps, Reverse LBC, H2M, Good Morning
Announcements: FB/Slack
T-Claps (Recognition): N/A
Prayer: Sugar’s friends niece had cancer around her heart, Norm’s friend with blood clot, Martini’s friend who lost her spouse.

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

The Shortest Straw Has Been Pulled for You

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Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

010000

Countdown

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Warm Up:

Butt kickers (almost wrote “lickers,” whew); high knees, Samson stretch, Michael Phelps, windmills, imperial walkers

The Workout:

Partner workout, decreasing sets (21,18,15, out of time), with a 200m run in between each

  • Partner squats – partner in plank, hold their legs in your hip crease, and squat
  • Partner leg push downs – lie on your back, partner stands by your head, you grab their ankles for support and do a double leg lift; partner pushes your legs forcefully on every up
  • 35# dumbbell rows from plank

Mary: abs worked into the Thang

Announcements:

2.0 workout at Womble tomorrow morning; Cookout dinner and learn about quality gut health supplements (energy, weight loss, metabolism support, and lots more) at Dovetail’s house Sat, 5:30pm. Ms and 2.0s welcome.

Prayer:

Dovetail’s friend Nathan (marriage struggles); Cricket’s sister who broke both arms in a triathlon; 16-bit traveling for funeral for wife’s stepfather; Shredder

The Rock and the Boulder

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EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify