Stovepipe – Page 7 – F3 South Wake

Possum Trot Circuit

July 22, 2018/in Possum Trot /QIC: Farva
PAX: Banana Seat, Butter Fingers, Cowboy, Crosby, Dauber, Dawgpound, DoubleD, Farva, Gump, Kid Cracker, LED, Noah's Ark, POTS, R22, Skidmark, Stovepipe, The Natural, Vespa

Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up. Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock. Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3. Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats. Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

Gump’s Vacation is Over, So is Summer?

July 9, 2018/in Mutiny /QIC: Gump
PAX: DoubleD, Farva, Gump, H1N1, Noah's Ark, R22, Stovepipe

We had a 7 PAX come out for Gump’s Back from Vacation beatdown. The weather was almost “nippley”.

Warm Up: SSH, IW and HB, some Moroccan arm thingy, stretches as we moseyed to the field.

The Workout:

Started with 10 Merkins, side-stepped across the field, 10x wide Merkins, side-step across field, 10x Irkins, backwards run, Diamond Merkins, Lunges/Bear Crawls across field, 10x Twisting Merkins, High Knees Skipping across field
Split into groups of two – 20x Jump Pullups, Swing Knee Tucks, Squats (low and slow) with Dips, Freddie Mercuries, rinse and repeat
Grabbed some big rocks from the creek – 20x Curls for the Ladies, Squat jumps, moved left to the next rock, 25x overhead tricep extensions, skiers on each leg, 20x Rut-rows, 20x swing kicks, repeat

Mary: Around the horn of Burpees, Freddie Mercuries, LBCs.

Announcements: A Yoga AO starting up mid July, Kenny’s Grave starts on thursday

Prayer: Lots of PAX injuries

Exhaustion in the AM

June 29, 2018/in Morning After /QIC: Lab Rat
PAX: 2%, Lab Rat, Laker, Pickin' n' Grinnin', Stovepipe

Lab Rat, Stovepipe, Pickin’ n’ Grinnin’, Laker, 2%

Warm Up

3x laps around the lot with the agility ladder mixed in at the end, circled up for SSH, Arm circles, and good mornings

The Workout

Lined up along the crosswalk

-5 jumping lunges each leg for every white line until PAX reached the stop line, plank for the 6.

-5 WWIIs back down to the cross walk on each line, plank for 6

-5 merkins each line, bear crawling to next. Al Gore for 6

-5 pulse ups each line going back down, Al Gore for 6

Over to the Rocks

-Around the PAX 2x each calling out an exercise with the rock

Mary

Plank-o-Rama

COT

Prayers for travels coming up for Laker and Stovepipe. P&G and Lab Rat’s job situation, 2% finalizing home inspection for foster care.

Community Suzie Q

June 11, 2018/in Mutiny /QIC: Gump
PAX: DoubleD, Gump, H1N1, Noah's Ark, R22, Stovepipe

PAX of 6 came out and enjoyed the nice cool, disgustingly humid morning

Warm Up:

SSH, IW, HB, Windmills, Good Mornings, Fazio Arm Circles and some stretches

The Workout:

Picnic table merkins, dirkins and irkins x20 with a mix of abs x15

Mosey’d to the rock pile and picked up two rocks (or in R22’s case, boulders) and moved to the picnic tables. Started with Curls for the Girls x15 and an ab exercise and moved to the next rocks in line. Each PAX called a rock exercise to lead with abs/merkins twice around the horn.

Finished with 177 Merkins.

Mary:

Around the horn for Mary: Burpees, LBC, Dying Cockroach, more Merkins, and some more that I cannot recall!

Announcements:
Discussion on the great time PAX had at the Day in the Park and hope that it will be an annual event.

Prayers: DoubleD nephew – back home and at his old job. R22 brother diagnosed with Huntington’s Chorea.

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