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This is the way

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FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.

20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:

20 count ic up hill twice between
American hammers

Mountain climbers

Lsf

Lbs

15 ic bear crawl to bathroom and back

Erkins

Derek in’s

Dips

Wall planks up downs

10 count ic 10count high knees in between

V ups

Boat canoes

Heel taps

Peter Parker’s

10 count burpee break down run backwards between. Sections

rock work curls, presses, squats, triceps, ground pounders

Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

Pulled Some Fire Hose For A Barn Burner

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I pulled in at South Park around 5:00 am to set-up. One vehicle in parking lot. Could not tell who it was. Looked back at 5:05 and they were off. I got everything in place and the vehicles started rolling in. I was worried that we may have too many PAX and not enough props. It all worked out. So, I made mention that we may have a Fire Drill. Comment made, what is a Fire Drill? I stated it was a surprise…show up and he did not (Dauber). 14 PAX showed up for a barn burner of exercises and some fire hose workouts with no water this time.

FNG: None

Warm Up: Moseyed a lap around the track. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers and we are off to the workout.

The Workout: Moseyed to where the props(stations) were staged and explained what was about to take place. It was complete silence especially when PAX saw the PALLET. M4life was even quiet, I know that’s rare!

1st  partner did station while the other did the following exercises and they would rotate until that station was finished…move onto next station. Rinse and Repeat for almost 4 rotations all the way through

Merkins, LBC’s, Squats and towards the end whatever you had left.

1st Station, 100’ 3” fire hose drag from one end of the parking lot to the other

2nd Station, Farmers carry with 44lbs each arm

3rd Station, 150’ 3” fire hose on your shoulder. Run from one end to the other of parking lot

4th Station, More tractor weights (1) lunges one end to the other of parking lot

5th Station, Rotational Hose slams around a tree with 1 3/4″ fire hose

6th Station, 100’ 3” fire hose drag from one end of the parking lot to the other

7th Station, The most fun for all PALLET PUSH with 50’ 1’ ¾” hose on pallet. You guessed it from one end to the other. It was rough so we had partner push it back to starting area.

8th Station, Tractor Weights John Q form one end to the other of parking lot.

Mary: I knew it was too good to be true M4life started bumping those gums.

Low slow flutter, Box cutters, Downward dog, Leg and pigeon stretches, Have a nice day

Announcements: Check Facebook and Slack

T-Claps (Recognition): EC: Beater by himself. Gamecock for running to AO from his house. Great job to all. It was a tough work out!

Prayer: Beater, Uncle and Cousin Palliative Care called in. Modify sister-in-law broke her back (Molly), passing of Wiggly Dad, Fedex co-worker 50lb box fell on his head, still out of work, Forceps Family

It was a Honor to Lead! Sprinkler

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

RailRoaded At TBD

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You know it’s time to start the workout when FloJo, Hardy, and Poopeater arrive. Today, they were about 30 seconds late. Ordinarily, they are exactly on time at 5:30, a just-in-time operation!

Warm-up: Mosey + Burpees

Mosey onto Stinson, stop at first parking lot, SSH 25x

Continue mosey down Stinson to Noonday, 10 burpees OYO, mosey back up to parking lot.

There’s your warm-up! Dawgpound: Why did we have to go down the hill to do those burpees? Because after Q’ing and working out at Womble for so long, we needed a different warmup.

The Thang: Railroad Tracks

After having fun with this format on Monday, I decided to continue today.

In the parking lot, each of the 12 PAX planks up on the first 12 lines. First PAX (YHC) runs to end of PAX like an Indian Run to the first open line. Plank up. Each PAX follows until we reach the end. My idea was to simply run back to the beginning from there. But, the first PAX to round the corner (Cowboy?) found a whole new set of parking spots around the corner, paralleling the first set. He started the railroad there and we returned same as we came. Bonus!

Next sets of exercises, same format: Guantanamo, 5 hand-release Merkins, WWIIs before your run to front of line. PAX holds 6 inch while the one PAX does WWII.

Mr. Clarity (i.e., Pablo) kept asking questions, claiming that he was just seeking clarity. Seemed suspiciously like he was trying hi-jack my Q! Indeed the Fritter Goobers brought more chatter to this parking lot than it has heard since the last installment of Ivan.

Balls to the Wall by Request:

Sprinkler and POTS were disappointed we did not do BTW on Monday. So, making sure not to disappoint, we moseyed to the amphitheater. OK, so Sprinkler was genuinely happy to have this exercise, pretty sure he could go 5 minutes. POTS was not as pleased.

Upon finishing up the WWII railroads, PAX moseyed one-by-one down to the amphitheater and took People’s Chair position on the wall. First round 10 second count by each PAX. FloJo is now famous for his I, II, III, IV, V, VI, VII, VIII, IX, X counting method.

Mary: American Hammers, pickle pounders, LBCs, etc.

Announcements: Check Slack

Prayer Requests: Sprinkler and his family as they lay his father to rest today. Dawgpound safe air travels. FloJo as his family considers adoption.

Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!