Posts

Pole 2 Pole – KG Version

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

Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”

Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)

Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play

Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca

Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.

Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.

Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15

Verse : Ephesians‬ ‭4:31-32‬ ‭NKJV‬‬
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
‭‭
Announcements– see slack and FB

Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women

After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.

BS Out!

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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

Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

Bolt, Colt, and Dolt 45s

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

PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer

Sheepdog – frozen Sugar

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

Pax of 8 with 3 EC; Beater, Farva, & Shedder.

Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.

Are There Possums in Cary?

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

25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.