Tag Archive for: Noah’s Ark

Lots of 24 Reps Honoring Kobe in the Pouring Rain

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FNGs:  None

Pre-blast:  YHC wanted to honor a legend of the NBA, gone too soon, after seeing a bunch of tributes in CA last week while on a business trip.  I saw the forecast for 90% rain with temps in the low 60’s.  I knew there was a shelter at South Park but my F3 planning I did earlier looking up some new exercises were to be – better experienced in the elements.  The Black Mamba would have wanted it that way too.  I asked the PAX to come prepared for rain.

Warm Up:  Rolled up into the parking lot and recognized the Chocolate Fix bumper sticker on Modify’s car.  I had hoped he would be there since this AO was his baby.  Three more vehicles arrived filled with waves, fist bumps and smiles from Noah’s Ark, Sprinkler and Norm (who made it just in time as the clock struck 530 am).  A couple of PAX reminded me of the shelter option.  I politely declined and had the PAX jog to the basketball courts peppering them with Kobe stats for the next 20-30 mins.  At half court, we did the following exercises in 24 cadence counts:  SSH, seal clap/overhead clap combo, monkey jumpers, Don Quixote, Sir Fazio Arm circles.  Recovered with 24 merkins in puddles.

Lakers at Wizards 12/2/15

The Workout:  Found a new Indian run called the Mamba (it was just meant to be I guess) where PAX run in between brothers back to front.  I had calculated a nice 1.5 mile (total) run on the sidewalk of  S Judd Parkway SW.  The weaves were a bit dicey going on and off the sidewalk on to the wet/muddy turf so I called an audible having the PAX run and pass on the Right for safety halfway through the run.  Along the way, PAX executed 3 sets of 8 burpees OYO commemorating Kobe’s two uniform numbers.   I do not think the PAX were impressed with his stats but the idle mumble chatter led to some laughs and threats of throat punches.  We were jelling as a team!  Yay!   We found ourselves back at the basketball court and began 4 corners.  Four corners consisted of:  10 plank jacks ic, 20 monkey jumpers ic, and 30 squats.  The last 40 in the final corner was BTTW with each PAX counting ic to 8 for a total of 40 count BTTW – that sucked btw.  (I initially wanted single count; glad we did a 4 count). The PAX lunged, performed Frankensteins, bear crawled and karaoke’d around the 4 corners.  Mosey to shelter (FINALLY) for Mary.

Mary:  Lots of stretching, LBCs, WWIIs (24s) while YHC got emotional asking the PAX to think about the last few minutes Kobe had with his daughter while the helicopter they were riding on declared an emergency and crashed into the ground killing them both.  (UPDATE:  A day after this BB was written, a news report suggested the pilot did not declare an emergency and switched from VFR to IFR making an ascent through the clouds at 180 mph.  He was at 1400’ trying to maneuver over a mountain top at 2400’. Kobe may not have had any time to reflect.  I am sure there was anxiety in the cockpit, possibly fear.  Regardless, it was an awful event.)  I was saddened and shared my fear of losing a child before me one day.  I asked the PAX to take a minute while lying on the cool, DRY ground, and think about all of their blessings and what was important to them – their family.

Announcements:  Come out Friday to Bombshell for a great cause with Breach and listen to our very own Crosby.  Eagle Scout project on Saturday building a green house (10-2?). See Slack for details.

T-Claps (Recognition):  The All-Star PAX who came out today in the pouring rain!

Shooting guard: Noah’s Ark
Point Guard: Modify
Small Forward: Dauber
Power Forward: Norm
Center: Sprinkler

Prayer:  PAX friend who lost a baby; Those couples who participated at Hope working on “relationships “ helping others and their own.  PAX injured.  Unspoken.  YHC took us out.

Honor leading you men in the gloom.  -Dauber

Winter heat wave

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FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

Mutiny/Red October

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7 pax for EC

FNGs:Yeti(Chris Zerkel) Iceman Jester (Malaki Zerkel)
Warm Up:SSH, good mornings, Daisy pickers, arm stretches, 10 merkins
The Workout:split 4 for red October 15 for ultimate.

15 count of following. Single arm bent over rows, hot potato, halo around body, figure 8 between legs, reverse lunges each leg, side lunges, goblet squat with 15 count pulse at end. 10-Snatch and press each arm.

7’s wonder bra and slow merkins

repeat 1st group of exercises adding 30 IC chest press, Russian twists, and side bends.

Mary:none
Announcements: q swap. Hit up cart AO’s to support SW pax.
T-Claps (Recognition):
Prayer: family surgeries this week. Military in Iran, Australia

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

Ultimate at Mutiny!

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FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

Patches O’Houlihan secrets of dodgeball

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EC: UTI, Axe, 187, Full House, Cupid

ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe,  Redenbacher, Snap, UTI, 187 ,16-bit

FNGs: None

Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps

The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front.  Proceeded to tennis courts for Average Joe’s vs. Globo Gym.  Apparently Fram used to be a professional dodge ball player, who knew!  Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.

Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day

Announcements: F3 picnic Saturday 11-2 Harris Lake shelter

T-Claps (Recognition): Great to see Crap Legs out today!

Prayer: Oboe, had to put down his dog yesterday, 16 years old.  Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken.  Health of all PAX and those training for half/marathon’s coming up.

 

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!

 

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

60 Burpees in the WarmUp or Block Work Guarantee

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PAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None

Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.

The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.

Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.