Tag Archive for: U.T.I

Four Corners……..Audible to some sort of Triangle.

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FNGs: Nope
Warm Up: SSH, Good mornings, Sir mazio arm circles, Willie Mays Hays & Michael Phelps.
The Workout: Took a mosey over to the rock pile to grab a medium size rock then over to the library parking lot. Due to my time constraints YHC called an audible.

5-10-15-20 reps of Chest press, skull crushers & WW1 (with a rock).

5-10-15-20 reps of Merkins, squats, lunges & monkey humpers.

5-10-15-20 reps of Mountain climbers, plank jacks & star jumps.

10 reps each of curls for the girls (full curl, half & half), overhead triceps, shoulder press & bus drivers.
Mary: Ankle grabbers, box cutters, homer to marge, American hammer.
Announcements: Checkout slack for Warbuck’s donations to UNC in honor of his son Maddox.
T-Claps (Recognition): Grasshopper 5K which raised $30k for Sgt Leach.
Prayer: Prayers for our injured F3 brothers. Safe travels to Buford for work.

Early 4 Year at Disney

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My 4 year would be the Memorial Day Murph, but out of town plans led me to ask Dawgpound if I could take the Q from him at Disney for an early celebration. This was just before the challenge and I appreciate he gave up a coveted Q spot late in the month, and was pleased to see he picked up a different AO this morning. It was an honor to lead, was pleased to see such a great turnout, and what better place than Disney for me to celebrate. I am a proud Disney site Q alum. Preblast promised nothing fancy, just moving around and putting in the work, with a guarantee of a good tour.

FNGs: None today, so no bonus point awarded
Warm Up: Quick jog around lot, circled up for Good Mornings, Daisy Pickers, Windmills, Imp Walkers, Hillbillies and had to throw in Goofballs for good measure. 5 burpees OYO too.
The Workout: Jog around back of fields and down the hill to the road, circled up for a couple sets alternating SSH ICx20 and a shoulder burn (arms out, fazio front, arms out, fazio reverse, arms out, seal claps, arms out, overhead claps, arms out, recover). On the jog back to entrance and grabbed a low pole for alternating deep tempo dips ICx10 and tempo merkins ICx10. Did this 4 times. On the jog to the lower lot, each man on a line, dropped to plank hold, shoulder taps, plank hold, nipplers, chill cut, merkins, plank hold, recover. Did this 2 time. On the jog to back corner of building for alternating low slow flutters ICx20, 15 and 10, with the other half holding BTTW, so 3x on the wall for each of us. On the jog to big lot lined up in groups of 4 for a bear crawl Indian Run. PAX hold plank while man in back bear crawls to front. Each man did 4 bear crawls. 10 quick merkins to burn out and then on the jog to The Abyss for 2 rounds with LBC up top and Star Jumps at bottom. On the jog back to flag.
Mary: Not much time so heel taps ICx22 and LBC ICx2
Announcements: Cletus 7 year anny celebration with Deadbolt on Q, wear red Fri, ZERO excuses and support Breach raising money for Travis Manion Foundation – let’s go big tomorrow for this.
T-Claps (Recognition): from me to all of you for the experiences over the past 4 years, and for putting in the effort start to finish today – might not seem like we did all that much but when you think about it we did not stop working the whole time
Prayer: 16-Bit mother-in-law, those impacted by the shooting in San Diego. As leaders in all we do, let’s be mindful of looking out for others especially when it comes to mental well being. YHC took us out

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

Dirty Dozen at Prison Yard Thinking About Stirrups

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FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.

Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber

 

The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

Ultimate Frisbee: 20 PAX Under the Lights at Ting

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FNGs: Welcome Aaron Wilkins – Originally from Cleveland, OH area, owns an appliance store.  I referenced “Clinger” from M.A.S.H. to a bunch of younger guys with no clue; “Maytag” was offered up until Bobby Dall nailed the naming with Snuggle/Snuggles!  Thanks for bringing him out Sparky.  Help him get on our socials please.  F3 Introduction and guidance discussed.

Warm Up:  Good mornings, SSH, Frankensteins, Daisy Pickers, Static stretches.  Gump divided up the teams and we were off!

The Workout: 10 V 10 match this morning; very competitive; no wind – lots of great throws, catches and defense!  Exercises were called out after each score.  Lots of burpees and merkins.  Very physical today with a lot of hustle and finesse.

Mary:  Static stretching, Frankensteins

Announcements: See Slack/FB; Vicious Cycles on Wed; collection going around to buy Frenchie an alarm clock – see Breach for details.  Don’t ever forget your name BTW during name-o-Rama!  2nd F At Panera

T-Claps (Recognition):

Prayer: UNSPOKEN;  Go Bears.  YHC took us out.  Honored to lead.  Thanks Gump for washing the pinnies!

Not Plenty of Stretching

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I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!

FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.

We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!

Easter Egg Hunting at U-turn

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FNGs:none

Warm Up: Quick jog around parking lot.  Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches

The Workout:  Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes.  Secured a wingman (Fanny Pack) to plan out the morning and help with execution.  We met at 0515 and set off with a basket of 75 eggs.  As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas).  But there were more goodies in store.  One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs:  sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer.  YHC had 6 special balls and 2 pics of the elusive albino deer.  Would Vasoline or any of the PAX find these beauties?  Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules:  only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary.  Prizes awarded post COT.

Dauber ran with Mookie, Bobbie Boucher and Forceps.  Headlocks work fellas.  I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word.  Same thing with Forceps:  he HC’d after I committed to Ground pounder.  Always great catching up with Mookie.  He reminded me of a certain t-shirt when I announced I had to divert to the woods.  Thanks for picking up the 6 too Mookie.  We caught up with Bobbie Boucher and Forceps and continued mumble chatter.  With first ones in, we slowly saw additional PAX come into the parking lot.  I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.


Mary:  The thought was there but then we began collecting the eggs for my M and may have forgot.  PAX grabbed their tickets and were eager for the numbers to be called.  Vasoline was very excited about his discoveries:  two golf balls, a penny, and a tennis ball.  I pleaded ignorance.  Emeril founded a golf ball too.  Fanny Pack found an albino deer.

I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls.  See pic.

YHC drew the first ticket and called the lucky number:  Winner – Bobbie Boucher.  He then drew the next winner:  Forceps who then drew the final winner, Alpine.  Each Winner chose an envelope.  Gift cards from local merchants in each envelope.  PAX happy.  See pic.

Announcements:  Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.

T-Claps (Recognition):  All the PAX who shared their extra eggs making sure each PAX had at least three eggs.  Nice.

Prayer:  Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA:  testicular awareness month; Unspoken.
YHC took us out.  Happy Easter to you all.
This was a lot of fun.  Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber