Tag: Poppins

PAX on a String

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We had 9 Him (3 Runners and 7 Bootcampers) at The Fort this morning for PAX on a string! What is PAX on a string you may ask? 🤔🤯 Let’s find out.

Warmup

20 Side Straddle Hops
10 Cherry Pickers
10 Windmills 
10 Little Arm Circles
10 Merkins 
Down Dog/Honeymooners 
10 Dying Cockroaches 

The Thang

PAX on a String – I happen to have a battle rope in my car like I am sure most people do 🤷‍♂️🤷‍♀️, so the idea was to keep the PAX together and engaged. Everywhere we moseyed we all had to carry the battle rope together. First stop was the Church about a half mile down the road.

Once we got to the church we setup the battle rope where each PAX got a chance to use the rope. The timer was the rest of the group running stairs. Every 3 sets of the stairs, one the PAX would rotate to the rope. After everyone got a shot at the ropes we switched to dragon walking up the stairs same rotating fashion with the rope. 

We moseyed about another half mile down the road to the next church, PAX on a String style, for a little Dora action.

Partner 1
100 Merkins 
200 Squats 
300 V-Ups

Partner 2 
Run around the playground 

Each time you finished an exercise we did a battle rope partner pull across the parking lot hill.

Half way through the V-Ups we moseyed another half mile towards one of the Pike parking lots, PAX on a String style of course, to finish up the V-Ups.

We headed back to COT for some Mary and announcements/prayer/praises. 

-JWow

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Bobby Hurley Hell

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We were joined by Deadbolt from the Raleigh area. Got to talk a bit before we started, but gave disclaimer at 0515 and got started.

WARMUP;
Downward dog/honey mooner
SSH (IC – sort of…apparently I had inflection that made Poppins think we were stopping at 10).

THE THANG:
Moseyed over to back of school, balls to wall while each person does 3 burpees
Then did wall squats while PAX ran around the loop (another Poppins shout-out, this HIM is sneaky fast #sprinter)

Next we headed over by the band room area. We got to see the horses and YHC learned that is why it’s called the Ranch (#themoreyouknow)

@bobber asked if we’d get to do Bobby Hurleys like I called at a previous Q…he was excited when he heard what I had next..a Dora with:

100 lunges (single count leg)
200 Carolina dry docks
300 Bobby Hurleys (audibled to 250 when I recalled how awful these were and my form was getting pretty bad)
400 Freddy Mercury
Bonus round of burpees for a few of us as the last group finished.

Headed to the playground for a Pull up/merkins series (5 OYO/6 IC, 4/5, 3//4)

Sasquatch led some mountain climbers at COT while YHC grabbed my phone from the car to do video namorama!

Announcements: read your newsletter
Prayers: lots offered up.

Thanks @poppins for the opportunity to lead

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Running with Burpees

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WARMUP: PAX were disclaimed.  That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

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Bobber needs gloves

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WARMUP:
SSH
Morrocon night club
squats
Peter Parker
seated surfer

THE THANG:
Mosey around to the pull up bars.
2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute.

Star workout in the field
10 burpees in the middle.
power skip out to the corner
nur back to the middle
20 reps for the outside movements.

Corner exercises were:
1. Kick through Merkin
2. Palm(s) to the ground squat
3. extended calf raises
4. American hammers

MARY: none
ANNOUNCEMENTS: Hog and Coyote
COT: https://youtu.be/DpHqRuteuzc

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Over the Hill

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WARMUP:
Mosey to parking lot at Millstone Park.
25 SSH IC
10 Windmills IC
15 TT IC
15 LSS IC
15 MNC IC

Mosey to parking lot at Watson/Williamson.

THE THANG:
4 corners for the birthday boy consisting of
40 merkins
40 LBC
40 Squats
40 Flutters

Transportation changed each round from bear crawl, to lunges, to running.

We made it through 3 rounds, but the air was thick and the pavement was unkind.

Mosey to the church at bottom of hill and began a DORA.
PAX to complete 40 burpees while partner ran back up to the stop sign and back.
This was followed by 40 Imperial Squat Walkers.

Mosey back to COT.

MARY:
Freddie Mercury IC
Flutters IC
Superman IC

ANNOUNCEMENTS:
Rock Hill CSAUP this weekend

COT:
PAX shared what they’re thankful for and lifted up a few prayers and praises.

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A Happy Hour Hustle

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WARMUP: Happy Hour brought his Cleveland charm and hockey player grit today as he delivered a solid warm up, including burpees, merkins and big boys among others. He had the pax laughing and Slapshot doling out compliments in his AAR. Thanks for stepping up! Great work!

THE THANG:
Mosey to picnic area for some 11s with Dips and Derkins. Bobber led the Mumblechatter about some crazy Merkin count from Shady at Bushwood, but nobody listened. Poppins dutifully nodded next to Bobber as any good Site Q would do to make the pax feel welcome.

Mosey to soccer field for Leg Day!
Run all the way across the field stopping at three light poles for 10-20-30 reps of an exercise then sprint to the end. wait for the six then repeat on the way back with the next exercise .

Squats
Humpers
Calf raises
Backward lunges
Apollo Onos
Ski jumps

Partner up:
Partner 1 run around the entry loop
Partner 2 burpees
Flapjack and work toward 100 reps combined

Omaha after 2 rounds to squeeze in some Mary

MARY:
Flutter kicks
Penguins
Superman

ANNOUNCEMENTS:
Bethel shelter team is full!
F3 Dads starts Sat 6/11 (with popsicles and Slapshot in Q)
QSource starts up 6/21 at Baxter Starbucks 6.20-6.45
The Swamp’s last day at Rivergate is Fri 6/10. It moves to McGospel site (TC HT) as of 6/17.

COT: Great energy among the group today! Good to see the strong support for Happy Hour. Can’t wait to see his first full Q! Message today around Hope was aimed at challenging each of us to reflect on where we place our hope — is it your own ability, government, employer, money, your friends, family, etc….they will fail you. They’re all human constructs and thus flawed and faulty. Dig deep and anchor your hope in something/someone outside yourself and the everyday world you see around you. For me, that’s my creator, who loved me and believed in me before I ever took a breath. Find that solid rock that won’t fail you.

Thanks to all, especially Poppins and Happy Hour this morning.

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Field trip day

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WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:

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Being Grateful…. And Burpees

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WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.

Every .25 we did the following exercises:

Burpees
Squats
HR Merkins
4-CT Flutters.

Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.

On the way back we decreased the reps back down to 5.

With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.

We were all able to get back to COT by 6:00.

ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.

COT:Prayers for health..mental and physical. Prayers for the country.

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Bond denied

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WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly.

Mosey to Pike parking lot.
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC

THE THANG:
1 lap around WEP with 5 burpees and 10 LBCs at each swing and at front of stage. Plank for 6.

Partner up and complete DORA of 100 merkins, 200 big boys and 300 squats with a run to stop sign as the timer.

MARY:
YHC and 6 rolled into COT right at 0600. Some Mary was performed by the kings.

ANNOUNCEMENTS: Pints & Padres 6/14 at Amor Artis. Read your newsletter.

COT: Lifted up school teachers and students as we approach the end of the year, those experiencing sudden loss, those with injuries and illness.

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