7s and 13s

  • When: 07/13/2019
  • QIC: Morning
  • The Pax: Plan B, Purdy Mouth, Little Johnny (FNG), Winthorpe, Blackdog, Cuddy, Peeping Tom, Little dipper, Double dipper, Door knob, Honey Wagon, Stye, Tree Frog, Toad (FNG), Morning


A strong group of 15 including 4 jrs posted for a humid Bear. Can really tell a difference in temps between the 7am and the 530a starts. 2 FNGs (Little Johnny – Purdy mouth 2.0 and Toad – Tree Frog’s buddy), mission and disclaimer announced and off we went.

WARMARAMA

  • SSH IC x 30
  • Carrott pickers IC x 20
  • Abe Vigodas IC x 20
  • Sun gods IC x 9 each direction
  • Burpies x 5 OYO
  • 2 Indian run lines around school
    • intermission in run at steps for: high knees x 20 ea leg OYO, calf raises x 50 OYO, dips x 20 together

THE THANG

  • 13s:
    • Merkins/Imperial walkers. Bear crawl there and mosey back
  • Peoples chair 5 count each man
  • 7s
    • Burpies/Mike Tysons. Lt Dan there and mosey back
    • Carolina dry docks/Am Hammers: High skip there and mosey back
  • Bear crawl Indian run

MARY

  • LBCs x 50
  • Low slow flutter x 30

ANNOUNCEMENTS

  • Need Q for Fartlek on 7/15
  • Sasquatch in Greenville on 7/27
  • Prayer Requests:
    • Those in Gulf coast impacted by Hurricane Barry
  • Several were going to help double dipper move furniture at his house – strong work!

Great work on this hot, humid morning. Till next time!

7s and 13s

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Sat, 7/13. Gather 0655. Hard start 0700, Hard stop at 0800
  • WHO: Any man or FNG
  • WEATHER: Mid 70s. Doesn't look as wet as Fri morning
  • WHY: You know why

12 days in the 6th month

  • When: 06/01/2019
  • QIC: Morning
  • The Pax: 420, 210, Blackdog, Winthorpe, II Fingers, Double dipper, Morning


Cooler temps were welcomed this morning. 7 of us showed up ready to roll on this first day of June and off we went.

WARMARAMA

  • SSH x 40 IC
  • Sun gods x 15 each arm IC
  • Slow windmills x 20 IC
  • Oz quad/hams stretches OYO
  • High knees  around circle with 1 Merkin on call

Mosey to practice field

THE THANG

  • 12 Dog Days of Summer (Days were cumulative – i.e. Day 5 including Merkins, Squats, Burpies, MH, CWM) followed by run to opposite corner cone
    • Day 1 – Catalina Wine Mixer x 2
    • Day 2 – Monkey Humpers x 4
    • Day 3 – Burpies x 6
    • Day 4 – Squats x 8
    • Day 5 – Merkins x 10
    • Day 6 – Dying cockroach x 12
    • Day 7 – Lunges 7 each leg
    • Day 8 – Travoltas 8 each side
    • Day 9 – Imperial walkers x 18
    • Day 10 – Plank jacks x 20
    • Day 11 – American Hammers x 22
    • Day 12 – Low country crabs x 24
  • Bleachers
    • Derkins x 20
    • Inclined merkins x 20
    • Dips x 20
    • Last bleacher row inclined merkins x 20
  • Wall
    • People’s chair 10 count each man down the line
    • Balls to the wall 10 count down the line
    • People’s chair with air presses 10 count down the line
  • Steps
    • Step ups 20 ea leg OYO
    • Calf Raises x 50 OYO

MARY

  • Low Slow Flutter x 30 IC
  • Box cutters x 30 IC
  • Oblique crunches x 20 each side

ANNOUNCEMENTS

  • Winthorpe on for Fartlek on Mon
  • Sasquatch in July

Always a pleasure, until next time….

A Tradition Unlike Any Other

  • When: 04/13/2019
  • QIC: Morning
  • The Pax: Winthorpe, Black Dog, Double Dipper, II Fingers, Honeywagon, McRib, Morning


Hello Friends. 7 energetic men showed up to contest the F3 Masters. Rain stayed away. No FNGs and off we went.

WARMARAMA

  • Mosey to track
  • SSH x 30 IC
  • Windmills x 20 IC
  • Carrott pickers x 20 IC
  • Sun gods x 10 IC ea direction
  • Quad stretches OYO
  • Pull-ups x 5

THE THANG – mosey to golf course (practice field)

18 holes

  • each member of Pax is “player” per hole
  • ball thrown to cones (number of throws depending on par – 3,4 or 5)
    • first throw followed by 10 merkins
    • second throw (for par 4, 5) followed by 10 merkins, 10 AHs (double count)
    • third throw (for par 5) followed by 10 merkins + 10 AHs + 10 imperial walkers (double count)
    • Player calls out exercise from tee to ball (and between throws)
    • Putting – golf ball has to hit the flag.
  • At the turn, grabbed an adult beverage with 20 dips and then People’s chair
  • Results
    • 2 Eagles including a Hole in One by II Fingers
    • 16 Birdies
    • No missed putts = no extra burpies
    • Strong performance by the PAX!

No time for MARY

ANNOUNCEMENTS

  • Prayers for Kate Keenhold as she recovers from her foot/ankle injury. Fortunately, Craig reports recent positive news that she will not require surgery
  • Prayers for family of Pam Jessup who passed away suddenly yesterday
  • Prayers for family of Marc Jessup in the loss of his father
  • Be on the look out for information about Jacksonville AO start up – ?Mother’s Day weekend
  • It looks like Kevorkian is on for Fartlek on Mon – Birthday Q!

Strong work. Always a pleasure to lead!

Spring FORWARD

  • When: 03/09/2019
  • QIC: Morning
  • The Pax: II Fingers, Bubble Guts, Oz, Honey Wagon, Rick Mahler, Stye, Winthorpe, Goose, Black Dog, Morning


YHC, true to form, gathered crew at 0701. Good showing of 10 men and NO RAIN. No FNG’s  — off we went.

WARMARAMA

  • SSH x 50 IC
  • Cotton pickers x 20 IC
  • Windmills x 20 IC
  • SGs x 10 IC ea direction
  • Oz quad stretches OYO ea leg
  • Downward and upward dog

THE THANG

INDIAN RUN to track

  • Track
    • Each end zone, stack exercises: Burbies x 5, Pull-ups x 5 run to opposite end zone; Burpies, pull-ups, diamond merkins x 10 run to opposite end zone, add standard merkins x 15 run, add plank jacks x 20 run, add American hammers x 25
    • Mosey to courtyard
  • Bricks – partner up
    • Partner A: Wall
      • Bicep curls x 1 min then switch with Partner B
      • Arm raises
      • Over presses
    • Partner B: Leg exercises
      • Lunges x 1 min then switch with Partner A
      • Squats
      • Calf raises
    • Run to school bus #26 and back to wall.
    • Rinse repeat wall/leg work

MARY

  • 100s x 2 (ensure 200 pts on SAT)
  • Low slow flutter x 25 IC
  • Oblique crunches x 20 ea side
  • Bond – lead by 007 Winthorpe

ANNOUNCEMENTS

  • Lil Wayne on Fartlek on 3/11
  • Set your clocks forward an hour tonight.
  • Bridge run upcoming.

Always a pleasure to lead. Thanks for coming out!

Octa-GONE

  • When: 01/19/2019
  • QIC: Morning
  • The Pax: Mr. Roboto, Bubble guts, Unicorn, Halftime, Honey wagon, Sunfish (HW 2.0), Plan B, Peeping Tom, McRib, Ingrown, Rick Mahler, Cuddy, Harris Teeter, Black dog, Morning


Good showing of 15 dudes on this Saturday morning. YHC has been recovering from a lat strain and was overdue to Q – hoping not to give out midway through.  No FNGs, off we went.

WARMARAMA

  • SSH IC x 25
  • Sun gods IC x 20 ea arm
  • Windmills IC x 20
  • Downward/upward dog
  • Burpies x 5

THE THANG

  1. Octagon
  • 8 stations – marked by red or blue bags, partner up
    • Red bags – Partner A bear crawls to middle then lunges, 5 ea leg then bear crawls back; Partner B does exercise. Then switch
      • Bag 1 -Shoulder taps/Mtn climbers
      • 2 – Catalina wine mixers/Travoltas
      • 3 – Glute bridge/Monkey humpers
      • 4 – Iron mikes/calf raises
    • Blue bags – A crab walks to middle then squats x 10 then crab walks back; B does exercise. Then switch.
      • Bag 1 – Imperial walkers/air presses in squat position
      • 2 – American hammers/dying cockroaches
      • 3 – Low country crabs/heel touches
      • 4 – Skaters/fire hydrants

2. Ring of fire with corn hole – circle does exercise while each man takes a turn at throwing bags in hole on board. 3 Merkins for PAX if no bags are made. Group did a round with high knees then SSHs

MARY

  • LBCs x 50
  • Boat/canoe
  • Box cutters IC x 20
  • Oblique crunches x 20 each side

Wrapped up a few minutes early. Fatigue and mud had set in.

Cuddy on for 1/21 Fartlek.

Nice work, always a pleasure to lead.