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South Wakes first ever Slaughter Starter?

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YHC’s first time Q’ing at Nutcracker. For the special occasion I dug into the exicon for some new exercises. Had 8 show up for the fun. Thanks for the strong work, Men!

EC: The Natural, Alpine

FNGs: Nope

Warm Up: Started with two laps around parking lot. During laps we did some side shuffles and ran backwards. PAX circled up the following exercises: 20 burpess OYO, windmills, daisy pickers, good mornings, toe touch (10 count x 2).

The Workout: Mosey to track behind school for the 4 corners, where PAX completed a round of various exercises at the four “corners” of the track. In between exercises, PAX got in line for Indian Runs for a full 1.25 lap to the next station. The following exercises were completed at the corners:

Happy Jacks (5 SSH x 2 Squat Jumps) x 10 rounds

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Monkey Humpers x 50 in cadence

Hurpees (hand release burpees) x 5

Peeping Lipstick (Turkish get-up with star jump at top) x 5 each side

Merkin into sideplank x 8 each side

Curtsy Lunges x 15 each leg

Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress

Mary: LBCs X 50 in cadence

Announcements: Slide Rule looking to start Bible Study in the new year. More details to follow.

T-Claps (Recognition): All PAX for a strong effort this morning.

Prayer: The Naturals brother (foot surgery)

Burpees X 0 = My legs hurt

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During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

010000

This rock has sharp edges

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Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!

 

Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

Where’s LED? I mean Cupid? Ah hell. I got this Q

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PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

A Nutcracker Trip to Vegas

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FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.

A Very “Respect”able work out

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FNGs: None
Warm Up: Short jog to big lot.  SSHx20, FACx10f,10b, Sealclapsx10, overhead clapsx10, MountCx10, DaisyPx10, GMx10
The Workout:Start in pavillion with step ups each leg x10, Urkinx10, Derkinsx10, dipsx10.  Then a quick lap around the soccer field(indian style) of course. Back to pavilion for another set of what listed above.  Then a trip over to the stairs behind Hunt Center for bunny hops up the steps, with plank hold at the top. Back to the bottom for another set up bunny hops with 5 merkins at each landing.  Plank hold then around for a bear crawl up the steps with 5 merkins at each landing.  Job back to pavilion for another set of step ups, urk, derk, dips.  Mosey to rock pile and select medium to large rock.  Slide Rule decided to get a rock the size of Snap.  Straight leg deadlifts x20, GPoundx20, Squatsx20, Curlsx20.  We still had time for another round and went with BusDrivex20, WonderBrasx20, Squatsx20 and then bearcrawl pushing rock to the end.
Mary: not much time for Mary so we did LBC’sx10, H2Mx10 and American Hammerx10
Announcements:
T-Claps (Recognition):We had 8 total Pax and 4 of them were 50+(which included me for my first Q as a 50 year old)
Prayer: Shredder family, Noah Arks M, many unspoken

9 – 19 – 19

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The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.