Norm – Page 22 – F3 South Wake

Suprise 11’s

PAX: Norm, Martini

FNGs: None
Warm Up: Mosey around the parking lot x 2, SSH x 15, Windmills x 10, Sir Fazio Arm Circles x 10 forward x 10 back
The Workout: With only 2 Pax, the Pink Floyd inspired workout will have to wait for another today. YHC called and audible.

11’s it was.

Round 1: Derkins and Step-ups (left + right = 1) followed by a lap around the track.

Round 2: WW2’s and Dips (IC) followed by a lap around the track

Round 3: Urkins and Squats followed by a lap around the track

Mary: LBC’s x 10, Low Slow Flutter x 10 (IC), Crunches to the left x 10 to the right x 10
Announcements: None
T-Claps (Recognition):
Prayer: Martini’s cousin – house fire, Family of soldier in Norm’s National Guard Unit

A quiet day at the park

July 25, 2019/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Cupid, Dauber, H1N1, Messi, Modify, Noah's Ark, Norm, Snip, Yosemite

Today was YHC’s last day as site Q for Kenny’s Grave. The year flew by and now it’s in another HIM’s leadership, Modify. PAX of 10 showed up with what seemed like muzzels on there mouths. Not much chatter at all as we took care of business. The weather was pleasantly cooler and the grass was full of dew. EC finished up at 0527 so Q had about 2 mins to spare. Here is what we did.

EC:
Cupid and Banana Seat

Warm Up:
Laps with butt kickers and high knees then down to the ladders and snake the hill backwards
Smurf jacks x25 (increasing speed)
Windmills x15
Reverse prisoner squats x20
Squatted marocan night clubs into pretzel x20

The Workout:
Wheel of animal walk – curb to curb (frog, bear, duck, crab) with 4 types of merkins

Laps and ladders with backwards snake hill work

Mosey down to field
Welsh Dragons- 4 bear crawls, 1 merkin, 1 plank jack, tap back of each shoulder. 4 bears, 2 merkins, 2 plank jacks, back shoulder taps x2 each, increased reps by 1 up to 10 total.

Laps and ladders with backwards snake hill work

Mosey to court – BTTW for the 6
Burpee suicides – add 2 reps after each trip (2,4,6,8,10) total 30 burpees and 5 suicides

Mary:
Windshield wipers
Exaggerated LSF
Protractor
Figure 8’s
Chillcut into pickle pounders
HAND

Announcements:
See FB/Slack

T-Claps (Recognition):
Modify for stepping up as new site Q at Kenny’s Grave.

Prayer:
Swim family, their 2 yr old was found face down in pool. Currently on life support and brain dead. Decision coming today on what to do about his life. H1N1’s wife and Messi’s mom is sick. Relationship struggles. Noah’s Ark family. Shredder. Crab Legs.

Audible at Mutiny

July 22, 2019/in Mutiny /QIC: Dauber
PAX: Dauber, Doc, FedEx, Finkle, Gump, Norm, POTS, Snip, Stovepipe, The Natural, U-Verse, Yosemite

FNGs: none BUT welcome back Snip!

Warm Up: Run around the pitch. Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout: Q showed up on time with a game plan but was not feeling it; shared his concern with Gump. Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee! Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various). Scores resulted in 10 count exercises.

Mary: Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements: CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition): Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC: The Natural

Always an honor leading such a fine group of HIM!

Diego!!! They keep coming in!!

July 9, 2019/in Mutiny /QIC: FedEx
PAX: 16-bit, Banana Seat, Cupid, Dauber, Doc, FedEx, Fonzie, LED, Modify, Noah's Ark, Norm, Potts, R22, Stovepipe

PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning. When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder. The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured

My dog ate my homework… 6/29 U-Turn

July 8, 2019/in U Turn /QIC: ShamWow
PAX: Abe, Alpine, Black Knight, Bulls Eye, Cowboy, Cupid, Dahmer, Dawgpound, Dumbo, H1N1, Katniss, LED, Martini, Natty Ice, Norm, Pablo, Popinski, ShamWow!, Slide Rule, Sugar, Tonka, Warbucks, Wrangler

FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Two Big Bowls of Quinoa – aka 1776 workout

July 4, 2019/in Convergence /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Breach, Bulls Eye, Coal Ash, Cobbler, Cupid, Dahmer, FedEx, Flanigan, Forceps, Gump, H1N1, Katniss, LED, Lipstick, M4L, Martini, Maybelline, Mookie, Noah's Ark, Norm, Oboe, Pac-Man, Peak Week, Pikachu, Popinski, Pumpkin Spice, Quiver, Skidmark, Snowden, Wallaby, Warbucks, Yogurt, Yosemite

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

July 3, 2019/in Mutiny /QIC: Cupid
PAX: 8 Bit, Banana Seat, Black Knight, Breach, Cupid, FedEx, Fonzie, Gump, H1N1, Jeter, LED, Martini, Messi, Noah's Ark, Norm, Pikachu, Potts, Splenda, Sugar, Yogurt, Yosemite

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.

Whole Lot of EC

July 2, 2019/in Nutcracker /QIC: Wiggly
PAX: 3rd Cousin, Abe, Blue Hen, Boot Scoot, Breach, Brony, Buford, Da Business, Dawgpound, Flanigan, Norm, Peak Week, Pigpen, Slide Rule, Steamboat, Wiggly

10 HIM’s for EC

FNGs: Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

Dora Returns to Sheepdog

June 28, 2019/in Sheepdog /QIC: Martini
PAX: Cupid, Gump, H1N1, Martini, Norm, Sugar, Yosemite

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

Lucky 7’s – in Diamond Formation

June 25, 2019/in Nutcracker /QIC: Norm
PAX: 3rd Cousin, AAA, Breach, Buford, Chips, Da Business, Dawgpound, Emeril, Flanigan, Norm, Pigpen, Slide Rule, Wiggly

Shout out to Wiggly for providing the cones and helping put them out before the festivities began. YHC had never done a “7 of Diamonds” workout before today and the inexperience showed as improper instructions were given regarding the number of reps. Fortunately the mistake was caught before the first exercise so no harm done (except by the workout itself). Thanks to all for bearing with my shortcomings. We just might see the 7 of Diamonds again in the future.

FNGs: None

Warm Up:

Mosey around the parking lot

SSH x15 IC

Daisy Pickers x 10 IC

Monkey Humpers x 15 IC

Plank Jacks – x 15 IC

Nancy Kerrigans x 10 IC – bend over with one leg back and do arm circles – switch legs

The Workout:

Mosey to the bus parking lot for…

7 of Diamonds: Repeat same exercise and reps at each of the 4 “corners” (aka cones)…

Round 1: 7 reps – Turkish Get Ups (modify to do 1 arm/leg and alternate at each corner)

Round 2: 14 reps – Americans Hammers (IC)

Round 3: 21 reps – Merkins

Round 4: 28 reps – Squats

Round 5: 21 reps – Low Slow Flutter (IC)

Round 6: 14 reps – Carolina Dry Docks

Round 7: 7 reps – Bobby Hurley’s

Mary:

Player’s Choice all the way around the horn – did some LBC’s, reverse LBC’s, Pickle Pounders, Blue Devils?, Box Cutters, WW2’s, American Hammers, Hillbillies (without doing Imperial Walkers), Windmills, Freddie Mercuries – and more – and ended with Have A Nice Day

Announcements:

See Slack/ Facebook

4th of July convergence @ Womble Park – 7am?

T-Claps (Recognition): Wiggly brought the cones and helped put them out. What a great guy.

Prayer:

Crab Legs – bringing awareness to ALS in search of a cure

Chips family – had a Carbon Monoxide scare at the house this morning.

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