Burps and Rocks

The PAXAshy Larry, Inspector Gadget, EIEIO, Honkers, Generic, Double Windsor, Slow Pitch (welcome), Kilowatt, Soda, Hacksaw
Workout Date08/20/2018
A.O. Dog Pound

Warm Up:
SSH x 30 IC
IW x 20 IC
Dancing Bears x 10 IC
Merkins x 10 IC
Arm Circles to get ready
Body Builders x 10 IC. This is an 8 count exercise basically adding a plank jack to a burpee.

The Thang:
Mosey to the rock pile and everyone grab a rock. Time for a FLORA 1-2-3. Dora’s evil stepsister.
1. 100 Merkins. P1 holds plank with feet on a rock while P2 does 10 merkins. Flapjack
2. 200 LBC’s. P1 holds 6″ and extends rock over chest while P2 does 20 LBC’s with rock high on chest. Flapjack
3. 300 Goblet Squats. P1 does 25 goblet squats while P2 holds low goblet squat. Flapjack

This went a little faster than I thought. Even thought the mumble chatter was getting bad, I decided to do a
Burp and Merk. We did this all the way to 10 and back down to 1. Starts with a burpee and a merkin. 2nd burpee has 2 merkins and so forth. Crowd Pleaser.

30 rock curls OYO
20 overhead triceps extensions OYO

Crab jacks x 10 IC
Crunchy Frog x 10 IC
Heals to heaven x 10 IC
Flutters x 10 IC

Gadget’s family. His mom and his brother n law need prayers.
Ashy Larry family and all men in Gideon House.

Fabreeze Graduation tomorrow night and Gideon House.

Training for a Spartan

The PAXGeneric, Hacksaw, Honkers, Big Ass Fan, Zebco, Kilowatt
Workout Date08/06/2018
A.O. Dog Pound

Disclaimer: Check

Warm Up:
SSH x 25 IC
IW x 20 IC
Cotton Pickers x 20 IC

The Thang:
Mosey to the baseball field for descending exercises at 4 corners. Start behind first base in the grass and go to right field, then left field, and finally behind 3rd base. Exercises: 10 Burpees, 10 Squats, 10 Merkins, 10 LBC’s…Then 9,8 and so forth. Hold plank while waiting on the six.

Mosey around field to swamp rabbit trail for 25 squats OYO. Al Gore while waiting.

Mosey about 100 yards, 10 Burpees, OYO.

Mosey to light pole, stop and bear crawl to next pole. about 50 yards and do 10 merkins.

Mosey to wall at Sunrift for dips x 20 IC.

Wall sits for about 1.5 minutes, then man ups x 20 OYO.

Freddie Mercuries x 20 IC
Heals to Heaven x 20 IC
Flutters x 20 IC

Found an awesome story about moving a stone in the Hartsville backblast. Shared, then prayers for Generic and his job search and men in general suffering from depression.

DORA for FNG’s

The PAXHonkers, Soda, Double Windsor, Anchor Down, FNG (Confused), FNG (Big Ass Fan), Kilowatt, Goose, Ashy Larry
Workout Date06/18/2018
A.O. Dog Pound

Mission Statement: Nailed
Disclaimer Given: Let’s work out

SSH x 20 IC
Mountain Climbers x 20 IC and HOLD
Alternating Shoulder Touches x 20 IC and HOLD
Merkins x 10 and HOLD
Plank for 30 seconds
IW x 20 IC

Now that the FNG’s are all warmed, time to mosey

The Thang:
Dips x 20 IC
Step Ups x 20 each leg OYO

DORA: Partner 1 runs to clock and back while partner 2 does exercise.
100 Burpees
100 Merkins. Had to call an audible since time was running out.
200 Squats.

Mosey back to wall for Dips x 20 IC

Heals to Heaven x 20 IC
Boxcutters x 20 IC

Welcome to Big Ass Fan and Confused
Prayers for JK2 Dad, Baby Back Marriage, Men in Gideon’s House, Goose traveling back to school
Carolina Reaper run in July. Located in TR.

Taxes Done at Q School

The PAXInspector Gadget, EIEIO, Double Windsor, Generic, Honkers, Clip On, FNG (Tuna Steak), Ashy Larry, Soda, Anchor Down, Fabreeze, French Toast
Workout Date04/16/2018
A.O. Dog Pound

Q School. Perfect time for an FNG

Mission/F3/5 Core Principles/Disclaimer

Warm Up:
SSH x 30 IC
IW c 20 IC
Merkins x 10 IC
Annie x 30 seconds each arm.
Dips x 20 IC

Thang: TAXES. Since you only have one day left.
Tony Hawk Burpees x 20 OYO
Alternating Shoulder Touches x 30 IC
XY’s x 30 IC.
Empty Wheelbarrow across parking lot. Partner exercise. Switch and come back.
Squerkins x 20 each partner.

Back to wall for Split Squats x 20 IC.

Back to AO to allow each of PAX to call out an exercise X 5 IC. Everyone nailed it.

Prayers for: Ashy Larry sister
Gideon’s House
Men missing from F3
Praise that French Toast is back
May 24 Homes of Hope Dinner
April 26 Ducks Unlimited Dinner
May 4. Swamp Rabbit 5K

Welcome FNG Tuna Steak.

Hillway to 7 and Cora Dora

The PAXSpackler, Inspector Gadget, Febreze, Anchor Down, Soda, JK2, Honkers, Deep Dish (FNG
Workout Date04/13/2018
A.O. Dog Pound

Had an FNG (Welcome Deep Dish!) so we stated the core principles, disclaimer, and mission.

SSH x 25 IC
Merkins x 20 IC
Imperial Walkers x 25 IC

Mosey down to football field and, inspired by Double Windsor’s backblast from Thursday, planned to do a Cora Dora. But first, we did a Hillway to 7 since the stairs at the football field are dangerously dark.

Squat x 1 & Merkin x 1 at the bottom of the hill.
Run to the top.
Burpee x 1 at the top.
Run back down.
Rinse and repeat 6 times until performing 7 of each exercise.

10 count from I.G.

Now for the Cora Dora:

Heels to Heaven x 100
LBC x 200
Flutter x 300

A bit of time left so a modified burpee builder around the football field:
1st corner – Merkins x 10
2nd corner – Merkins x 10 + Squats x 10
3rd corner – Burpees x 10
4th corner – regroup and mosey back to shovel flag.

Time for American Hammers x 15 IC


Prayers for Erin (Ashy Larry’s sister)
Prayers for JK2’s father
Prayers for PAX who haven’t posted lately

Post P200 Workout

The PAXHonkers, Soda, EIEIO, Double Windsor, Fabreeze, Ashy Larry, Inspector Gadget, Hacksaw, Anchor Down, Wax On
Workout Date03/26/2018
A.O. Dog Pound

Holy Crap! Just getting out of bed this morning was a workout after finishing P200.

Warm Up:
Blink x 10 IC. Was asked to demonstrate. Simply blinking my eyes to make sure I’m awake
SSH x 30 IC
Mountain Climbers x 20 IC
Merkins x 10 IC
Don Quiotes x 20 IC
Squats x 20 IC

Mosey to steps in front of Sunrift. Calf raises x 10 IC for each 3 sets of calf raises.
Mosey to wall for Dips x 20 IC.
Step Ups x 20 OYO.

DORA: Partner 1 runs to clock and back while partner 2 does exercise
150 Merkins
250 Squats
350 LBCs

Now that we are finished. Remain in parking lot. Broad Jump to first light pole. Lunge Walk to last light pole and bear crawl back to start.

Mosey to wall for more dips x 20 IC
Man Ups x 20 OYO.

Flutters x 30 IC
Heals to Heaven x 20 IC
American Hammer x 20 IC

Prayers for Fabreeze friends
Prayers for IG family
Prayers for Ashy Larry Sister

No Running Needed Today

The PAXHonkers, Inspector Gadget, EIEIO, Hacksaw, Ashy Larry, Anchor Down, Kilowatt, Soda
Workout Date03/19/2018
A.O. Dog Pound

Warm Up:
SSH x 25 IC
Monkey Hummers x 20 IC
Hillbilly’s x 20 IC
Imperial Walkers x 20 IC
Squats x 20 IC

The Thang:
Partner up for a Lazy Dora: Partner 1 planks while Partner 2 does exercise.
50 merkins
100 squats
150 LBC’s

Mosey to the famous wall in town. Time for some Aiken Legs. 20 squats, 20 Box jumps, 20 Lunges, 20 split jacks.
Next: 11’s. Dips and Derkins
Round 2: Aiken Legs again.
Next: 11’s. Burpees and Merkins on the wall. Hatred at this point.
Round 3: Aiken Legs once more.

Flutter x 20 IC
Dying Cockroach x 20 IC

Ashy Larry Sister. Prayers and praise for cancer free after surgery
Goose safe travels.
Generic and Fabreeze back issues. Prayers for them to get better.

Well That Sucked

The PAXDouble Windsor, Fabreeze, Hacksaw, Ashy Larry, Honkers, Killowatt, EIEIO
Workout Date03/05/2018
A.O. Dog Pound

Warm Up:
Mountain Climbers X 20 IC
Imperial Walkers X 20 IC
Merkins X 10 IC
Arm Circles

The Thang:
Fabreeze decided to grab his 20 lb vest for an extra hard workout. Time for a double Dora. Partner Up and grab a rock then meet on football field. P1 runs to opposite end of field while P2 does exercise.
Switch Arm Merkins on a rock. One hand on rock and the other on ground. Switch on every merkin X 200
Goblet Squats with a rock X 400
Flutters with a rock X 600

I heard several times that this really sucked but we had a few minutes to spare. P1 planks while P2 does exercise
Curls X 30
Tricep extension X 30

American Hammer X 20 IC
Heals to Heaven X 20 IC

Gideon’s House men
Ashy Larry sister
Spackler coworkers cancer
Fabreeze friends
Several 5K races coming up

Did you say Coupons!

The PAXSoda, Generic, Fabreez, Anchor Down, Wax On, Ashy Larry, Double Windsor
Workout Date02/12/2018
A.O. Dog Pound

Came in a little groggy from jet lag. Been in Hawaii for last week. Nobody had the Q so I grabbed it quickly. Fabreez had mentioned wanting coupons, so I helped him out.

Warm Up:
SSH x 30 IC
IW x 20 IC
Merkins x 20 IC
Squats x 20 IC

Grab a rock and get friendly. Lets mosey. We jogged down the road towards gas station.
1. Lunge walk to steps. Now that we made it.
2. Lunge walk to next steps with rock over head. Mosey to gas station.
3. Curls x 20 IC. Mosey up side street.
4. Overhead press x 20 IC. Mosey to main street
5. Tricep extensions x 20 IC. Mosey to parking lot
6. Place rock on stomach for flutters x 20 IC
7. Hold rock extended behind head and hold six inches on my count x 3. Mosey back towards AO.
8. Squats x 20 IC. Mosey back towards AO
9. Lunge walk entire length of parking lot and put rock away.

There is still time for a DORA: Partner 1 exercises while partner 2 runs to end of parking lot and back.
100 merkins
200 LBC’s
300 Squats.

American Hammers x 20 IC

Great time had at convergence.
Remember Ashy Larry’s sister with cancer
Remember men at Gideon’s house

Early Birthday Q with Coupons

The PAXInspector Gadget, Honkers, Generic, Anchor Down, "EIEIO", Double Windsor, Soda, Hacksaw, Fabreez
Workout Date01/29/2018
A.O. Dog Pound

Warm Up:
SSH x 40 IC
Ave Vigota x 20 IC
Arm Circles x 10 small and big
Mt Climbers x 20 IC

Main Thang:
GRAB A ROCK. Not too big but big enough to feel the resistance. Partner up. Partner 1 does the exercise while partner 2 runs to end of parking lot and back.
Burpees or Rockees x 100
Lunges with rock over head x 100
Overhead Presses x 100
Curls x 100
Squats x 100.

This took longer than expected. Was gonna rinse and repeat but only had time for one more.
Tricep extensions x 100

American Hammers x 40 IC
Crunchy Frog x 10 IC

Fabreez friends Sara and Bill
Convergence Feb 3 at 7am at Legacy. Meet at Dogpound to clown car
Marriage counseling class at Hacksaw church on Feb 10.
Poker night at Honkers house. All pax welcome. Nickel betting so nobody loses big.