The Fartlek – It’s Been Too Long

  • When: 10/08/2018
  • QIC: Qz
  • The Pax: Cuddy, Deuce, Flank Steak, Gypsy, Kevorkian, Sandbagger, Swiffer, Unicorn, Plan B, Goose, Gander, Stye, The Offering, Oz


As I considered the workout for this morning, I felt it had been too long since we did the “Big Loop”.  Maybe other felt the distance was too long, but not for this PAX.  14 gathered and we got right to it without a warm-a-rama.  We were already warm because the 70+ degree mornings have been here too long this year.  So here’s what we did:

  • Run out to Country Club Rd
  • Pit Stop #1 (Behind #1 Green)
    • Side-straddle Hops x25 IC
  • Run along to Chelsea Rd
    • 30-count strides (sprints) with mosey back to six x3
  • Pit Stop #2 (Trent Woods Office Suites Parking Lot)
    • WMD Bear Craw with Werkins, Merkins, Diamond Merkins x10 each
  • Black Snake to Country Club Dr
  • Pit Stop #3 (Median beside Town Hall)
    • American Hammer x30 IC
    • Superman Yellow Sun x10 IC
    • Superman Red Sun x10 IC
    • LBCx x30 on up
  • Run along Country Club Dr
    • Random change from Run forwards/backwards, Carioca left/right, Vertigo left/right (spinning) left/right
  • Pit Stop #4 (Meadows Park Parking Lot)
    • Wind sprints at about 10, 20, 30 yards x2
  • Scout Run along Country Club Dr/Rd
    • Lead ran out 40 yards with Imperial Walkers until caught by group
  • Pit Stop #5 (Garber Sanctuary Parking Lot)
    • 4 stations – Diamond Merkins, Merkins, Stagger Merkin Right , Stagger Merkins Left
      • OYO x10 first lap around parking lot, x5 second lap
    • Mosey to Club entrance, All You Got Sprint to Club parking lot
    • Bonus – Burpees x3 every time a car passed the group along the entire route

Closed in Prayer

Great job men!!

 

Hawaii Five-0

  • When: 10/03/2018
  • QIC: Oz
  • The Pax: 420, II Fingers, Bubble Guts, Deuce, Falkner, Gypsy, Kevorkian, Lil Wayne, McRib, Unicorn, Bitcoin, Plan B, Pyro, Stye, Oz


15 gathered this morning for the first Bushwood since the storm.  We had a full agenda so went straight to 7 Blue Hawaiian, 7 stations each, start and stopped at station 1, so 50 exercises with reps to match the number beside each exercise below.

  1. One Arm Merkin
  2. Iron Hulks
  3. Up Downs
  4. Berp Merks
  5. Star Jacks
  6. Knerkins
  7. Burpees
  8. Monkey Humpers
  9. Durkins
  10. X-Cross Sit-Ups
  11. Carolina Dry Docks
  12. Groiners
  13. Ranger Merkins
  14. Pistol Squats
  15. Leg Raises
  16. Irkins
  17. Smurf Jacks
  18. Alternating Shoulder Taps
  19. Crunchy Frogs
  20. Merkins
  21. Sumo Squats
  22. Travolta’s
  23. Dips
  24. Windmills
  25. Wide Merkins
  26. Crab Jacks
  27. Low Slow Flutters
  28. Thigh Masters
  29. Low Country Crabs
  30. E2Ks
  31. Copper Head Squats
  32. Plank Jacks
  33. Imperial Walkers
  34. Lunges
  35. Dollies
  36. Chilly Jacks
  37. Toe Taps
  38. Crab Humpers
  39. Squats
  40. Sleeping Hibillies
  41. Mountain Climbers
  42. American Hammers
  43. Goofballs
  44. Zebra Buttkicks
  45. Dutch Skaters
  46. Calf Raises
  47. Heal Touches
  48. SSHs
  49. LBCs
  50. Peoples Chair Air Presses

Closed in Prayer

Strong Work Men!!!

The Ladder

  • When: 09/03/2018
  • QIC: Oz
  • The Pax: Blue Hawaiian, Faulkner, Harris Teeter, Unicorn Sputnik, II Fingers, Corn Fed, Peeping Tom, Plan B, Goose, Stye, Oz (Ruck - Acolyte, Mr. Roboto, Bitcoin)


12 for the Fartlek this am.  Also 3 for the  Ruck.  Was cool that they joined us for the Warm/Cool-O-Rama

Warm-O-Rama

SSH x25

Sun gods (front/back) x10

Windmills x10

Leg Stretches

Thang – The Ladder

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Garber Ministry Center parking lot loop and back , Merkin/LBCs for 6, Merkin x10 and LBC x10, Merkin x10 and LBC x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Wind Sprint in staff parking then Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Wide Merkin x10 and Low Slow Flutter x10

Wind Sprint in staff parking then Merkin x10 and LBC x 25

Cool-O-Rama

Leg stretches

Windmills x10

Sun gods (front/back) x10

COT/BOM

Closed in Prayer

Well done men!  Thanks for the opportunity to Q

Sasquatch Prep, I’m Tired

  • When: 07/14/2018
  • QIC: Oz
  • The Pax: II Fingers, Acolyte, Bitcoin, Blue Hawaiian, Corn Fed, Flank Steak, Goose, Ingrown, McRib, Morning, Mr. Roboto, Plan B, Stye, Unicorn, Oz


11 men showed up to the high school at 6 a.m.  for a little pre-workout warm up which included:

AO #1 – Front of School

Imperial Walkers, Squats, Chilly Jacks, SST.

Over to wall for: People’s Chair Air Press, Balls to the Wall with Chicken Peckers. Rinse and Repeat.

10 Burpees OYO

23 minute run, 1 minute rest

AO #2 – Track Field

Bear Crawl Ring of Fire Mucho Chesto: Bear Crawl with stops for Diamond Merkin x10, Ranger Merkin x10, Merkin  x10, Wide Merkin x10, Staggered Merkin Left x10, Staggered Merkin Right x 10

Bruce Lee: American Hammers x15, Leg Raises x15, LBC x15, Heel-Taps x15, Crunchy Frog x15, 100s

10 Burpees OYO

10 minute run, 1 minute rest

AO #3 Covered Area, Front of School

Irkin x10, Durkin x10, Toe Taps x10 Each Leg, Box Jumps x10 Travoltas with Feet Up on Box x10 Each Arm, Calf Raises x20

To front of school to pick up 4 more friends and then:

BLIMPS: Burpees x5, Lunges x 10 Each Leg, Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30

3 minute run

AO #4 – 50 Yard Line

The Octagon: 8 stations with Partner A doing Alternating Shoulder Taps, Star Jacks, Copperhead Squats, Burpees, Goofball, Plank Jacks, Smo Squats, or Ranger Merkins while Partner B Bear Crawls or Crab Walks to middle, does LBC x10, then returns. Flapjack. Then rotate to next station.

8 minute run, 1 minute rest

AO #5 – Goal Post

10 Minute Murph: Repeat 5 Pull-Ups, 10 Merkins, 20 Squats. Substitute Pull-Ups with 10 Second Hang = 1, Tire Flip equal =2

23 minute run

Announcements: Sign up for Sasquatch. Go to ENC F3 homepage for info.

Q closed in Prayer.

Awesome job today gentlemen! Props to Acolyte and Bitcoin who did the workout with a rucksack.

Sasquatch Prep

  • When: 06/20/18
  • QIC: Oz
  • The Pax: 420, II Fingers, Blue Hawaiian, Faulkner, Flank Steak, Kevorkian, McRib, Unicorn, Winthorpe, Cuddy, Bitcoin, Plan B, Goose, Gander, Pyro, Paddington, Bubble Guts, Sputnik, Stye, Oz (QIC)


20 showed up for a P90X inspired workout that included

Warm O Rama

  • Sun gods
  • Windmills
  • Leg Stretches

Thang

Blue Hawaiian  Lap

  • Plank/Elbow/Merkin
  • Dutch Skate
  • Downward Dog Crunch
  • Goofball

Blue Hawaiian Lap

  • Elevator Merkin
  • Burpees
  • Boat/Canoe
  • One Leg Jump Squats

Blue Hawaiian Lap

  • Dancing Bear Merkin
  • Body Builders
  • Low Slow Flutter
  • Squat Lunges

Blue Hawaiian Lap

  • Prisoner Merk/Burps
  • Up Downs
  • X-Cross Sit-Ups
  • Star Jacks

Yoga

Mary

  • American Hammer
  • E2K
  • James Bond
  • LBC
  • 100s

Closed in Prayer

Announcements/Prayer Requests

  • Prayers for Peeping Tom for rotator cuff surgery
  • Find a member of the PAX who hasn’t Q’d to be your co-Q
  • SIGN UP for SASQUATCH.  I just did and joined Mr. Roboto, McRib and Deuce on the list.   I am certain that each of you can complete the course especially if a bunch of us are there to encourage each other!!

Well done today gentlemen!  Thanks for the opportunity Q!!

 

The Loop – Car = 3 Burpees

  • When: 03/12/18
  • QIC: Oz
  • The Pax: II Fingers, Faulkner, Kevorkian, McRib, Mr. Roboto, Unicorn, Plan B, Gander, Paddington, Oz


10 men showed up on a rainy Monday for the 3rd edition of this workout…

Warm-O-Rama

  • Too cold and wet!
  • Just starting running!!

 

That Thang – The Big Loop

  • Run out to Country Club Rd
  • Pit Stop #1 (Behind #1 Green)
    • Side-straddle Hops x25 IC
  • Run along to Chelsea Rd
    • 30-count strides (sprints) with mosey back to six x3
  • Pit Stop #2 (Trent Woods Office Suites Parking Lot)
    • WMD Bear Craw with Werkins, Merkins, Diamond Merkins x10 each
  • Black Snake to Country Club Dr
  • Pit Stop #3 (Median beside Town Hall)
    • American Hammer x20 IC
    • Superman Yellow Sun x10 IC
    • Superman Red Sun x10 IC
    • LBCx x30 OYO
  • Run along Country Club Dr
    • Random change from Run forwards/backwards, Carioca left/right, Vertigo left/right (spinning) left/right
  • Pit Stop #4 (Meadows Park Parking Lot)
    • Suicides at about 10, 20, 30 yards x2
  • Scout Run with turn onto Greenwood Rd/Fairway Dr
    • Lead ran out 40 yards with Imperial Walkers until caught by group
  • Pit Stop #5 (Garber Ministry Center Parking Lot)
    • 5 stations – Derkins, Diamond Merkins, Merkins, Stagger Merkin Left, Stagger Merkins Right
      • x10 first lap around parking lot, x5 second lap
    • Mosey to Club entrance, All You Got Sprint to Club parking lot
    • Bonus – Burpees x3 every time a car passed the group along the entire route

 

Mary

  • Too Tired!
  • Out of Time!

 

COT/BOM

  • Spaghetti Dinner at Centenary Wednesday night to raise money for Gander’s M’s trip to Haiti
  • Sign up for Bridge Run
  • QIC closed in prayer

 

AWESOME EFFORT BY ALL!!!  Thanks for the opportunity to lead!