Tag Archive for: Pumpkin Spice

GunSlinger

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Warm Up:

Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles

The Workout:

The was some new workouts so yours truly demonstrated them before we got started.

New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

Mary:

Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose

Announcements:

CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow

Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart

PT’s 5 Pack

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5 Men got stonger today and GP & Peeping Tom completed another 5 pack. Nemo wins the coveted Double Down award today for posting at both U-Turn and GP.  Thanks for your continued support Nemo. 

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles Daisy Pickers, Windmills, Emperial Walkers, Hillbillies and 20 SSH

The Workout

Mosey to Bathrooms

3 sets Wall sits &  Balls to the Walls (each Pax ct to 10)

Mosey to the Rock Pile – rotate rocks around circle between sets

  • 4 sets of 20’s – Curls,
  • 4 sets of 20’s Overhead Tri-press
  • 4 sets of 15’s Ground Pounders (Deep Squat w/ Overhead press)

Cousak to Playground for Aik’n Stations

  • 20 Windshield Wipers with Rock extensions
  • Aik’n Abs: 20’s LBCs, Rockies, 6 inches & Chillcut Planks
  • Aik’n Arms: 20’s Merkins, Dips, Derkins, Shoulder tap planks 
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps, 10 Split Jacks, 20 Mountain Climbers
  • Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Plank Jacks

Announcements:    F3 Southwake Christmas Party next Saturday at M4L’s, CSAUP on Saturday 6-10AM (come out and do what you can however you can).  Encouragement to participate in the Wrightsville  walk w/ Crablegs.

Prayer Requests:  For Ausfahrt and his family as he recovers in the ICU from a bad motorcycle accident, Health for Puddles and Crablegs.

Shake It Off

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EC: Nemo, Dawgpound

Warm Up:
Quick lap around the parking lot
Circle Up:
  Side Straddle Hop
  Imperial Walkers
  Hillbillies
  Good Morning

The Workout:

Kettlebell Pyramid:
  3 Turkish Getups Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today.  We had a lot to do

Announcements:
CSAUP December 15th.   Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month 

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

Saddle up partner

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25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Black Friday Cletus

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It was COLD out there this morning.  Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout.  However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

  • SSH x20
  • Imperial Squat Walkers x20
  • Fazio Arm Circles x10/x10
  • Good Morning x20

The Workout:

3 Phases:

  1. 11 & 22 at the Playground
    Merkins + Pull Ups on the 11 count
    Squat Jumps + In & Outs on the 22 count (by 2’s)
    Pull Up – Merkin – Squat Jump – In & Out, repeat
  2. Go pick up a small/medium rock for Jack Webbs
    1-10 Merkins, 3-30 presses
  3. Head to pavilion for Irkins / Dirkins / Dips
    Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
    Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Feel’n the Burn

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Happy Feet then bear crawls around the parking lot X 2

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Overhead press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, and Supermans

Announcements:

Speed for Need tomorrow at 7AM.

Prayer Requests

Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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Chilly morning, as hurricane winds finally brought cool temps and no humidity.  Solid turnout

Warm Up:

Run to the Playground

  • 20x SSH in cadence
  • 20x Imperial Squat Walkers in Cadence
  • 10x/10x Fazio Arm Circles
  • 20x Total Partner Pullups (10x each?)
  • Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

  • Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
  • At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
  • At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

  • Round 1: Just run
  • Round 2: Partner Carry
  • Round 3: Bear Crawl
    • Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
  • Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

  • Ruck Division for Holly Springs Half
  • T-Shirts coming?
  • Please come support HS Half finish!  It’s awesome having a big crew running us up the hill
  • Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
  • Crew going to the coast Saturday for Hurricane Relief
  • 12 mi run starts @ 5:30 tomorrow
  • Yoga Pants practice run for HS Half coming up, see Patch
  • Brandon (Wulfie) moving tomorrow and could use our help, see Patch
  • Drapers 2 year anniversary!

Prayer:

  • Hurricane impacts
  • Crab Legs

“Still Time To Murph”

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Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre

Cotton Pickers

Fozzy Arm Circles

Good Mornings

SSH

The Workout:

Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.

• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap

• Freddie Mercury
• American Hammer

• 10 count around the circle-

Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder

Run around the soccer fields last 60 yds”JAILBREAK”.

•  2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting

•Balls to the Wall for a 20ish count(more like 30/40)

I am almost certain something is missing..

Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims

2 pack making 6 packs

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Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]

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Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken