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

/in /QIC:
PAX: , , , ,

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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

/in /QIC:
PAX: , , , , , ,

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.

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

The Shortest Straw Has Been Pulled for You

/in /QIC:
PAX: , , ,

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

Tuesday Morning Stacks

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FNGs:none
Warm Up:Mosey, butt kickers, high knees and karaoke

SSH x 25

Imperial walkers x 10

Hillbillies x 10

Daisy Pickers x 10

Good Mornings x 10

Sir Fascio arm circles x 10 forward & 10 back

The Workout:

STACKS

Run to first light pole, 5 burpees, run back to start and 5 burpees

Run to second light pole, 5 burpees and 10 mountain climber, run back to start 5 burpees & 10 mountain climbers

Run to third light pole, 5 burpees- 10 mountain climbers and 15 jump squats, run back to home, 5 burpees, 10 mountain climbers and 15 jump squats

Round TWO

Run to first light pole, 5 merkins, run back to start and 5 merkins

Run to second light pole 5 merkins and 10 WWII’s, run back to start, 5 merkins and 10 WWII’s

Run to third light pole 5 merkins, 10 WWII’s and 15 LBC’s, run back to start 5 merkins, 10 WWII’s and 15 LBC’s

Mosey to playground

3 rounds of balls to walls while partner does 5 pull ups
Mary:

10 Windshield wipers

5 homer to marge regular, left leg up 10, Right leg up 10

15 squats

20 SSH

10 carolina dry docks

10 diamond merkins

10 pickle pounders

10 windmill

 

 

5+1 Captain Thor to 10+5
Announcements: new AO starting tomorrow at Womble
T-Claps (Recognition):
Prayer: Banana seat recovery

Should Have Stayed In Bed This Muggy Morning

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PAX: , , , , , , ,

 

PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify

EC: Cupid

FNGs: None

Warm Up:

SSH x 15

Fozie Arm Circles x 10 F and R

Daisy Pickers x 10

Plank Jacks x 10

Stretches

Lap around the track

The Workout:

1

  Urkins

  Derkins

  Dips

2

  Bear crawl suicides

  Body weight squats

  Bunny hops

3

  Lateral burpees

4

  Squat to curl

  Curl to press  

  Squat to press

  Press to tricep ext

Mary:

  American hammers               

  V sit kick outs

  Low slow flutters

  LBC

  Homer to marge

  Toe taps

Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.

T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend

Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son.  Sorry if I forgot any

Countdown

/in /QIC:
PAX: , , , ,

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

/in /QIC:
PAX: , , , , , , , , ,

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

Nutcracker Breakfast Club

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

 

 

 

June Ultimate

/in /QIC:
PAX: , , , , , , , , , , ,

EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt