Author: Rebar (Page 2 of 2)

The plans were to run underneath the train tracks to the riverfront park, but a mixture of dense fog and non-working streetlights caused the plans to be changed.  No worries, adapt and move on.

No FNG’s, short disclaimer and the standard warm up.

Mosey around the block and back to the start for the first set of exercises.

In Honor of National Christmas Card Day…

Toy Soldiers

Jingle Balls

Dr W’s – Just like a Christmas Card – open close – open close.  FYI not a crowd favorite – Don’t know if it was because it was too hard for the PAX or because they had to count to 8, either way they were not happy!

In Honor of National Weary Willie Day otherwise known as sad clown day (yes, it’s a real holiday.)  I tried to find a workout associated with clowns, the only success I found were Clowneys named after a SC football player wearing the #7.  So all exercises were in increments of 7.

Mosey across the first bridge

Foxholes on the way to the back parking lot.

Cross the second bridge to find blocks at 4 different locations – 14 CPR’s at each spot, rise and repeat 7 times.  Note to self – blocks are COLD – put those things away until warmer weather.

Back across the bridge for National Techno Day – Daft Punk “Around the World” exercise and Pickle Pounders with one leg straight up at a time – the dancers in this music video are doing these throughout the song.

Back to downtown for National Anti-Corruption Day – at post office dirty hookups along the side wall and dirty Harrys in the back alley to the first streetlight.

BOS pointed out time was running out so hurry back to the start for Mary in honor of National Bingo month.

B – Big Boy Sit-ups

I – Intentional thinker each leg

N – Never Cross Mary

G – Gas Pumps

O – Outlaws

A little rushed this morning – not enough time to cover all the other holidays… Next time.

The easter egg in honor of National Tanzania Day.

A shout out to Cramerton Parks Department.  They had already picked up my blocks before I could get back over there!  Ran the guy town, collected my blocks, and tried to EH him for next week, we will see if he shows!

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

Yes,  the end of a lunar eclipse greeted 10 PAX this morning making a dark AO even darker!  No FNG so a quick disclaimer and  get to it.

Warm up:

SSH’s 13 IC

Abe Vigodas 13 IC

Morrocan Night Clubs 13 IC

Grass Pickers 13 IC

The Thang:

Mosey to first spot for 30 Squats OYO

Mosey to the VFW for the pledge and 30 WWI’s OYO

Mosey to the church for 20 Rosalitas IC

Mosey to the truck for to pick up some blocks and line up along the soccer field

20 – 4 count overhead presses IC then sprint across field and mosey back

25 curls OYO – bar crawl across field and mosey back

25 front extensions OYO – Sprint across field and mosey back

Snapshot – throw block as far as you can then lunge to it, continue across field mosey back

10 Blockies OYO – Sprint across field and mosey back

25 tricep extensions OYO – mosey across field and sprint back

25 bent over rows OYO – sprint across field and mosey back

25 block swings OYO – sprint across field and mosey back

Another round of Snapshot –  some Pax figured out how to throw the blocks pretty well, a few broke.  Nutria took the grand prize for block annihilation – into at least 8 pieces

One last round of tricep extensions then sprint across and back

Time for 3 minutes of Mary.  Big Boy situps IC, LBC’s IC and Flutter Kicks IC.

Announcements  –

All turkey day activities – see Slack

Christmastown 5k

Christmas Party

Prayer Requests –

Breaker Breaker’s Uncle

Katie Sawyer and family

Pax travelling

Race City Pax

Bubba Sparxxx new job and travel

family of Jose Cabrera

Some fun national holiday facts along the way – Happy World Toilet Day! (Not making that up)  Hidden message for        Q #4.

Humbled and honored to serve as Q, thank you for the opportunity to lead.

Rebar

8 joined in the fun at Mt. Hollywood this morning.  YHC left out the Space force as the 6^th branch of the military at Saturday’s Q, so as promised all IC exercises were in multiples of 6. No FNG’s, quick disclaimer.

Warm up

SSH’s IC

Abe Vigodas IC

Chinooks IC

Grass Pickers IC

Imperial Walkers IC

Mosey towards Main street and stop along the way for 12 dips OYO on the brick wall.  Once we were at the bottom of the hill on Central we did suicide BLIMPS up the hill at each light post OYO.

5 Burpees

10 Lunges

15 Imperial Walkers (some chose Hillbilly’s instead)

20 Merkins

25 Plank Jacks

30 Squats

Mosey to the next brick wall for a one minute wall sit and 10 thigh slappers OYO.

Mosey to the farmers market parking lot for some coupon work.  Each HIM choses an exercise for the others to do while he runs to the blocks, does 12 curls, and runs back.

One more stop at the library for…

American Hammers IC

WW1’s OYO

Lt. Dan’s OYO

Hillbilly’s IC

Mosey back to the start for 3 minutes of Mary.  We went around the circle with each HIM calling out an exercise,  all continued the 12 rep Space Force theme, nice work!

Tried to put an Easter Egg in this one but the Space Force had different plans.

Humbled and honored to serve as Q, thank you for the opportunity to lead.

Rebar

8 Pax posted for a beautiful morning at the Fighting Yank.  YHC wanted to make sure to show some respect for the veterans so in honor of Veterans Day we hit 11 different locations with a mosey between each.  In honor of the 5 branches of the military all IC exercises were in multiples of 5.  The PAX were very quick to point out that there are now 6 branches.  Q fail!  A sincere apology to the Space Force.  YHC has the Q Monday morning  at Mt. Hollywood so multiples of 6 to rectify .   No FNG’s so quick disclaimer then on to the Warmup.

Site 1 – Warm up

Abe Vigodas

Chinooks

SSH’s

Grass Pickers

Site 2

American Hammers IC – (15)

Merkins – IC (10)

Freddie Mercury – IC (20)

Bobby Hurley –  OYO (20)

LBC’s – IC (15)

Site 3 –  Short 11’s SSH’s and LBC’s

Site 4 – Flutter kicks while each Pax runs around circle

Site 5 – Lt. Dan’s OYO (20)  WWI’s OYO (15) Gas Pumps IC – (15)

Site 6 –  Pax call out exercises while each bear crawl around circle

Site 7 – Short break at Primal to present Buckshot with the “Big Check”  for Young Life from the extinction run fund raiser.  Nice work BOS, Buckshot and all who participated!  YHC wanted to make Buckshot finish the workout with the “Big Check” but I was outvoted.

Calf raises while partner runs a lap.  3 rounds

Site 8 – Repeat of Site 2

Site 9  -Same as 3 but with SSH’s and merkins

Site 10   – Running out of time so 2 rounds of quick carioca across parking lot

Site 11 – 4 minutes left for some Mary at the Fighting Yank.

Announcements

Christmas Party Nov. 11th

Turkey Day Trifecta, Turkey bowl, and races around Thanksgiving  – check Slack for all details

Give 2 give

Prayer Requests

Tooth Fairy’s neighbor

Pax on IR

Racy City Pax

The Country

Buckshot M surgery Monday

Rebar’s friends father

Another “Easter Egg” in this one, a little more cryptic but its for the kids!

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

15 PAX showed up this morning in the shadow of a towering 21-foot-wide moon at the Yank.  One FNG so a clear disclaimer was given.  Mosey behind the Jailhouse to spread out for warmups.

Warm Up –

• Abe Vigodas – nice and slow
• Chinooks – Yes, I did d a little research in the F3 exicon to find a few exercises I have haven’t done yet
• Imperial Walkers
• Grass Pickers
• Moroccan Nightclubs
• Stretching – YHC got a little mixed up with left and right so it sounded a little more like a game of Twister but the PAX knew what I meant so we got through it

Nutria and Breaker Breaker headed off to the Bunker and we moseyed up the hill.

The Thang –

A modified Bill Murray and Route 66. Mosey to a different location between each set.  We started at 10 reps.  I gave the PAX a chance to start back down after 14 but none spoke up so up to 17 reps of each it was.

• Hand release merkins (IC)
• Gas pumps (IC)
• Lt. Dan’s (OYO)
• WW1’s (OYO)

Along the way we mixed it up including –

• 1 minute wall sit
• 10 Hip slappers (OYO)
• 6 Shooters (IC) compliments of Orangeman (Shooting the Moon)
• Carioca
• Fiddler Crab Walk (not a crowd favorite FYI)
• Monkey Humpers (IC) for the Bunker crowd compliments of Tiger
• Bernie Sanders

Finally, back to the parking lot to join the Bunker guys where the PAX helped finish out 4 minutes of Mary.

Back to the Fighting Yank for COT

Pledge

Announcements

• Blood Drive Nov. 10th– Still plenty of spots – Step up and take one!
• Extinction Run – Nov 6^th
• Christmas Party – more info to come
• New AO tomorrow – Run/Ruck – Belmont Harris Teeter
• Gator VQ next Sat. at the Yank

Prayer Requests

• Tigers M and stepsons
• Mayors M
• Pax on IR
• Pax job hunting
• PAX moving and Travelling
• Brokes daughter getting ordained
• Safe travels for Nutria

A small prize to the first PAX that finds the hidden “subliminal message” in this workout.

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar