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:
FNGs:NONE
EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!
I was excited to Q today. I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan. We don’t always have to have an extremely intense workout and we need to work on form from time to time. I woke up early and ready to go.
On the way to the workout I saw a Black Bear. I knew today was going to be a good day. It was just outside the twelve oaks entrance on Green Oaks. Close to where Cowboy works. I hope he is enjoying is time off.
I arrived for EC and what do I see. Dumbo ready to leave Dawg in the dust. Lucky driving a non company truck, Dahmer looking ready to get after it. As always there was Pikachu’s SUV, but no Pikachu. It must be tough trying to run 5o plus miles a week. Sleep in not a priority for that man. Before we left 187 came to show us how it is supposed to go down. We began the EC trip leaving the Ivan parking lot. As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us. Enough about them they didn’t attend Ivan. We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right. As Dawg tried to keep up with Dumbo he started to fall behind. Then Dumbo probably did one of the shortest pick up the six in F3 history.
We then saw Bullseye and Aquaman on the baseball field looking at the ISS. As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare. It was time to work on form and function. I did not see Axe running but he looked sweaty so he must have been out there.
Also I noticed ShamWow!!! was back in action which is nice to see.
EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe
FNGs: Nope
Warm Up:
Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings
The Workout:
20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm
10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm
10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm
20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series
20 Kettlebell Swings
Mary:
Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose
Announcements:
Fourth of July convergence. Sounds easy.
T-Claps (Recognition):
New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters
Prayer:
All unspoken
Those injured
It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake! We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.
FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato
Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front. We did this over to the lower parking lot.
At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins. First lap was 1 each side, then 2, then 3, on up to 5.
Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.
At the soccer field we did back planks on the end line. When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end. Repeato back each time increasing by 1 Turkish Getup until we got to 8. At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary: PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken
Guys – as always it’s a very special pleasure coming back down to visit, let alone Q. I enjoyed it!
19 PAX made their way to Purple Cobra for Axe’s VQ!
EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet
FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC
SSH 30X
Daisy Pickers 10X
Emperial Walkers 10X
Hillbillies 10X
Jog little further down parking lot and circle up again
Good mornings 10X
Seal Claps 10X
The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.
100 Merkins
200 LBC
300 Squats
400 Jump rope
With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.
Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.
Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs
PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc
FNGs: None
PAX of 17 showed up to christen a new AO. Co-Qs promised a nice cool morning accompanied by a spectacular sunrise. Delivered. Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19. Thanks to everyone that showed up to help us break this in.
Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed. Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19. Mosey to the Ivan parking lot.
The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces. Return by same route but reverse crab walk 10 spaces, crawl bear 9).
–Partner up at one end of the parking lot. Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each. Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.
In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’. YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report. Some modification required until the bone popped back in (insert comments here).
–Sprints: PAX divided in half on each side of median. Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees. Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs. Repeat.
3. Sprint half the lot, 19 merkins. Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember. YHC running on fumes about now.
–One PAX arrived late. So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in. 5 burpees OYO administered. Welcome back Popinkski, glad to have you in the group!
–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.
Mary: Protractors, protractors and more protractors. Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc. Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes. PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”). Have a nice day.
Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.
Prayer: Crab Legs, others spoken and unspoken.
FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.
Pax: Deadbolt, Glass Jaw, Tube Sock, Rut, Rain Maker, Boogie, Axe(EC), War Bucks, Sham Wow(EC), Wiggley, Skid Mark(EC), Pikachu, Ice Man, Dommer(EC), 187(EC), New Mexico
Warm Up: SSH X 20, Imperial Walkers/Hill Billys x 20, Merkins x 20
The Workout: Break into 2 groups(Fast and kind of fast) Group 1 Halfpipe with burpee at the top, Group 2 Indian Run around parking lot and switch, Rinse and Repeat double the Burpees. Jog over to the Stairs, Group 1 on the stairs alternating hit each step and skip a step. Group 2 Indian Run around the baseball fields, switch.
Mary: Deadbolt led 75 WWIIs for D-Day Memorial
Announcements: YHC is Qing again in 2 weeks. You’re challenged to EH a sad clown that’s been out to F3 and has been missing. If you don’t know someone like that then bring an FNG. Great to be back in the gloom as a Co-Site Q. There was some mumble chatter that I might not be as committed to take back over and lead. I hope I squashed that this morning! Looking forward to leading many more beat downs in the coming weeks!
Prayer: Pikachu led us in a mighty prayer. We lifted up all Veterans, Banana Seat, Crab Legs and Noah’s Arc and his M.
Side note: The Indian Hills idea came to me and reminded me of a great Sons of Anarchy episode where they patch over a MC in Indian Hills Nevada. It’s a great episode in a great series(check it out). I guess you can consider this YHC patching over Disney with all my glory. It’s a real pleasure to lead you, hope you all have a great week!
NM
EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.
FNGs: uh uh… nope…
Warm Up: Frankensteins, Daisy Pickers, Butt Kickers, and High Knees
The Workout: Synchronize watches… and… GO! PAX of 13 charged towards their hill laden destiny on the BROKED course. We liked it so much last week, we just had to do it again. These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today. The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC
Mary: had a little lamb… little lamb… little lamb…
Announcements:
T-Claps (Recognition): Great work out there this morning guys. Crossway is no joke and the humidity doesn’t make it any easier.
Prayer: ShamWow! took us out. Way to lead!
22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.
EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks
FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.
Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC
The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.
Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)
Groups got in 5-6 rounds before being out of time.
Mosey back to start.
Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC
Announcements:
Special Co-Q at Disney on Thursday.
T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!
Prayer:
Warbucks dad with back issues, injured PAX.
YHC took us out.