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Glow Ball

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Dawgpound posting for Blue Hen


Warm Up:

The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving.  After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.

  • Boat Canoe X 20 (Fan Favorite)
  • Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
  • Good mornings X 20
  • Merkins X 20

The Workout:

From the bottom of the ramp broad jump burpees were called out.  An audible was called to stop half way and run up to the top of the ramp.  Plank hold for the six and we were off to the wall.  People’s chair Indian run for one round and then a group run down to the basketball courts.

Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden  in prior to the start of the fun. When Q’ing I enjoy trying out new things.  Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce.  The PAX dived into three groups.  Group one would run around Ting park.  Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts.  The other two faced off on an intense game of Glow Ball.  Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).

Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.

After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.

Mary:

6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).

Announcements:
Prayer:

It is always an honor to lead this group.  Prayers were lifted for CrabLegs, Ausfart, and those unspoken.

12 Days of Christmas, Foxworthy Style

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EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas

F3 Breakdancing Bust

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13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.

Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders

Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC

Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)

Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10

Mosey back to flag for Mary

Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO

Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
‭‭I Thessalonians‬ ‭5:16-18‬ ‭
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.

Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble

Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken

13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat

12 Days of Christmas; Respect for 41

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Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands.  Dauber took over and warmed up the PAX with the following exercises:  20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.


The Workout:  PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise.  Rinse and Repeat.   PAX walked to the driveway lining up into two lines.  PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot.  Each PAX grabbed a medium-sized rock and circled up in the parking lot.  In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises:  Rut-Ros, Curls, Tricep Curls, Squats.  PAX moved one space to the right before executing next exercise.  Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise.  PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts).
Mary: 12 Days of Christmas (F3 Style):  Q passed out 12 index cards to 12 unsuspecting brothers.  Each index card had a number (1-12) and a corresponding exercise.  We missed R-22 for special 5th day.  In the spirit of The Twelve Days of Christmas, F3 gave to me….

1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)

2nd Day: 2 Plank Jacks

3rd Day:  3 Mountain Climbers

4th Day:  4 Wide Merkins

5th Day:  5 Burpees OYO (missed you R-22)

6th Day: 6 Box-cutters

7th Day:  7 LBCs

8th Day: 8 Freddie Mercury 

9th Day:  9 Merkins

10th Day:  10 Squats

11th Day:  11 WW IIs

12th Day:  12 SSH

PAX and Q were spent.  Dauber asked Double D for a 10-count hold.  PAX knew they were in trouble when Double D went off count a few times.  (Must have been that new math)  It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air.  Recovered after a lengthy time.

Announcements:  CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history).  Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga.  And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.


Prayer:  PAX circled up and held hands.  Dauber took us out.  PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)

EC:  2 mile run – Banana Seat, Beater and Dauber

Always an honor leading you men.  
Dauber – Q

Cletus ’55’

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QIC: The Natural – thank you for allowing me to lead a 5-pack this week.

Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide

Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….

COT: Prayers for support, strength, healing, and leadership.

Don’t Grab the Crunchy Leaves

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A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

Disney ’55’

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In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

“This Carwash?”

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EC: Nemo, UTI, Emeril, M4L

Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options  Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂

Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers

Welcome Ironic and Full House

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Welcome Ironic and Full House.

Thunder claps for Foghorn for wearing a vest.

EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI

EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips

Excuse Lexicon: IT Band Flare Up, No Alarm

Warm Up:

Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid

The Workout:

Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop

Corner:
5 Burpee

Ticket Office
5 Burpee
10 Merkins

Bottom of Ramp
5 Burpee
10 Merkins
15 Squats

Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs

Lead group came back for the six after they finished their last set.

Total of three laps

Run to ticket office
20 Squat Pyramids

Run to courts for Mary

Mary:

5 Burpee Countdown
LBC
Have a Nice Day

Announcements:

December 15th CSAUP
Some Second F is coming our way in the future

Prayer:

Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan.  Currently battling burns and infections.

Thanks for letting me lead you guys today.

Challenge Points:

Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170

Total Points: 595

Sticks and Stones

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16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…

EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs

Warm Up: Mosey to amphitheater

SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25

The Workout:

STONES: Mosey to “stone” pile and parking lot

Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3

Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls

Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses

Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras

SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.

STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)

Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.

Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead