Welcome Back Kotters

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YHC arrived early to get a couple extra miles in before the guest Q appearance at Thunder. At 1855 the first other car rolled in with some Pax not seen in a while. A little refresher to F3 and we were off.

EC: Skidmark

Warm Up: Mosey around the soccer field and did some exercises along the way.

  • SSH x 20
  • IW x 10, Hillbillies x 10
  • Mountain Climbers x 15
  • Good Mornings x 10
  • Fozio Arm Circles 10 forward and 10 reverse

The Workout: Started at the lower parking lot and Stinson. Did a combination Burp and Merk and Route 66s. Ar first light pole did a burpee with one merkin, 2nd pole a burpee with 2 merkins, so on and so forth all the way to the 11th light post on Stinson which is the corner of Grigsby for a burpee with 11 merkins.

Mosey to the rock pile for Jack  Webbs at 1:3 merkins:shoulder press. After each merkin/press set run to the wooden bridge and back. All the way to 10 merkins 30 presses

Mary:

  • LBC x 20
  • Freddy Mercury x 15
  • Plank hold 5 count
  • Right arm up 5 count
  • Right leg right arm up 5 count
  • regular 5 count
  • left arm up 5 count
  • left arm up left leg up 5 count
  • regular 5 count
  • chill cut 5 count
  • pickle pounder 10 count
  • Homer to Marge 10 count, with right leg up 5 count, left leg up 5 count

Announcements:

Prayer: Double D, Crablegs, Ausfart

Space: the final frontier. These are the voyages of the starship R4TJ

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EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting.  This EC wasn’t scheduled, announced, or intended but it happened.  Since it wasn’t advertised YHC ran alone.

Warm Up:  Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot…  You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand.  You know… that one 🙂

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The Workout:  The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces.  The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector.  Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.

As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam.  The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”.  Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector.  The trek up “Bass Lake” felt as though it was up-hill with no end in site.

We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”.  It was on this route that we came across our comrade Bernie on what appeared to be a solo mission.  We bid him good luck as he headed into the uncharted territory that we were just about to escape.  In nearly the same instant,  Lipstick appeared, he had freed himself from the mysterious blue box.  It must not have been a horrible event – he looked quite relieved.

Back onto “Main Street” we were nearly home.  Soon enough we were back at Ting.  Mission Accomplished.

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Mary:  Who is this “Mary” you speak of?

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Announcements:

  • Dec 29 – Heartbreak Soulcrusher Challenge – see Boy George.  Potential for a modified U-Turn
  • Jan 1? – Mumblechatter about a New Years Day convergence, I’ll reach out to Peeping Tom to see if we can get some details.
  • Week of Jan 7 – Q-Source begins, check out the post from Slide Rule aka Corey Winton for details.  Slack or Facebook.

Prayer:  Stay safe between now and the new year.  Keep Posting!!!

Up for something new?

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Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop.  Last Person in Indian run drops down for 4 merkins and then sprints to front.  Repeat around Ting Loop until Q says to end.

The day after

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Pax of 11 showed up to work off those pies

Warm Up:

Jog to concession stand. 20 SSH-IC,10 goodmornings -IC, 10 IC Fabio arm circles forward and reverse, 10 a cotton pickers IC, arm stretches across chest and behind head.

The Workout:

Forties- 10 dips/30squats, 15 dips/25 squats, 20 dips/20 squats….30 dips/10 squats.

Walk like Egyptian-in a pax hold lunge while last man runs to front.  Repeat two rounds alternating legs.

Bataan death march – Indian run with last man doing 3 burpees and then running to front. Repeat until back side of courts near rock pile.

pair up and one pax grabs 2- smaller rocks and one grabs large rock. Par1 does 15 arm raises while 15 par2 does triceps ext. par 1 does 20 side bends while par2 20 rutroos.

Return rocks and to tennis courts we go. Wave Ring of burpees. Hold plank while 1st pax does burpee. When finished next pax does 1 burpee. Continue around ring until at start. Up reps to 2 burpees then 3 burpees, then 4 burpees.

Line up on line and run to end of court perform exercises that go with the BLIMPS routine. 10 count (Burpees,lunges,IW,merkins,plank jacks, and squats).

Mary: 20 lbcs, 20 ic low slow flutter, 20 boat canoes.
Announcements: soul crusher this weekend at sugg farm. Grand Prix challenge in Jacksonville, no
Prayer:stove pipes knee to mend, missed loved ones during the season. Soldiers not home for Christmas, safe travels,

The struggle is real

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Pax 3 for Tea Time Murph

John Deere with 5miles EC before and 2miles after.

Warm Up:
The Workout: MURPH
Mary:
Announcements: none
Prayer: ‘thoughts and prayers’

Christmas Time at Mutiny

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Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi).  Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track.  SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun!  Rinse and repeat after each round.

C  – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I  – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code).  Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.

Paradise City

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7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.

EC: Cowboy, Skidmark

Yoga: Sliderule, Wiggly, Crosby

Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings.
The Workout:

Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.

  • Corner 1: 5 Turkish getups
  • Corner 2: 5 Turkish getups, 10 lunges
  • Corner 3: 5 Turkish getups, 10 lunges, 15 brokeback
  • Corner 4: 5 Turkish getups, 10 lunges, 15 brokeback, 20 squats

Mary:

  • 20 Count LBCs
  • 10 Count Homer to Marge
  • 10 count homer to marge right leg up
  • 10 count homer to marge left leg up
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Parker Peters 5 count
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Peter Parkers 5 count
  • 10 merkins

Announcements: 

  • Q Source starting in January. Currently 3 options in South Wake.
  • Breathtaker challenge starting in January. Pay to play.
  • Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.

Prayer: 

  • Ausfart
  • Wiggly’s son suffered a concussions
  • Brexit’s friend and family
  • Cowboys’s friend
  • Hasselhoff’s co-worker
  • Those that continue to suffer with loss this time of year
  • Many more unspoken

7 PAX Finding their ‘Why’ at Any Given Sunday

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Cold and clear was the forecast this morning for 7 PAX, who went looking for some miles and the elusive sunrise that has been absent the past 3 weeks at Any Given Sunday. Rolled into the parking lot at 6:20am and was quickly greeted by Full House and then Forceps. A clown car carrying H1N1 and Messi rolled in and then was followed by Deadbolt. The surprise of the morning was a rare Kid Cracker Sunday post.  Six-thirty hit and we were off with the following warm up.

Warm Up: Light jog to the back of the parking lot, butt kickers back to the start, followed all the way to the other side with carioca R\L, L\R. Frankensteins to the start. Circled up for Imperial Walkers X10, Hillbillies X10, Stationary High Knees X10, Hacky Sacks X10

The Workout: YHC explained today’s route for those new to Any Given Sunday as well as those that had previously run it solo in the dark…. Standard Bass Lake loop, including the greenway, counter clockwise around the lake, and return through the back side of Sugg Farm onto Womble. Before we took off, Deadbolt explained to the PAX that we he had an announcement to make. Reflecting on an earlier post from Kid Cracker this week which read, “Motivation is the drug of choice for the UNCOMMITTED,” Deadbolt explained the difference between motivation and commitment. Motivation will get you out there for a day, but commitment will keep you out there for years. He further challenged PAX to find their ‘Why,’ which will create the commitment. A very fitting dialogue for 7 guys committed to ‘getting after it’ this morning in sub-freezing temps at 6:30 on a Sunday.

With that, PAX were off, including Messi who was setting the pace by bike. He was quickly out paced by Kid Cracker, who appeared as if he was shot out of a cannon and there was no sign of him as we made our way onto Grigsby headed to Sugg. Great mumblechatter along the greenways and around the lake. As PAX made their way up the back hill of Sugg Farm, they were greeted to one of those trademark AGS sunrises. PAX slowed long enough to take a quick snap in front of the sunrise to capture the moment and then proceed to the final leg to Womble to do a few trips around the fields to close out the 6-mile loop.

Mary: Light stretches post run

Announcements: YHC called a 2nd F at DD for coffee and donuts for those interested. Messi and H1N1 have a Christmas New Years Q at Mutiny

Prayer: Crab Legs, DoubleD’s dad, prayers for Shredder’s mom. Additional prayers for families going through difficult times during the holiday season. Deadbolt took us out.

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Bless me Father for I have sinned

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3 Real Men doubled down U Turn+GP and got stronger.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 20 SSH, Lounging Pigeon stretch

The Workout

Mosey to Bathrooms

40 ct Wall sits &  Balls to the Walls (each Pax ct to 10).  Park ranger showed up so we moved on.

Mosey to the Rock Pile – rotate rocks around circle between sets.  This time every PAX picked a rock they would be proud of (one in particular was deceptively heavy).

  • 4 sets of 20’s – Curls for the girls,
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 20’s – Ground Pounders

Mosey to Playground for Aik’n Stations

  • Aik’n Abs: 20’s LBCs, Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 20’s Merkins, Dips, Erkins, Shoulder tap planks
  • Aik’n Legs: 20 Step ups, 20 Squats , 20 lunges, 10 Star Jumps OYO,
  • Aik’n Abs: 20 cts, Pickle Pounders, WWIIs, Homer to Marge, American Hammers
  • Aik’n Arms: 15 Hand Release Merkins, 20 ct Superman, 20 Dips, 50 ct Standard Planks (w/ alternating arm raise)
  • Aik’n Legs:  20 ct Squat Hold, Mountain Climbers and Plank Jacks

6 Minutes of Mary: 6 Inches, Box cutters, Leg lift Homers

Announcements:    Wrightsville Beach half/full coming up.  Make sure you have housing accommodations as you don’t want to miss the Crablegs 5K walk on Friday evening and the after parties.

Prayer Requests:  Prayers Brandon (TIN member and Hope Community friend) who is still paralyzed from a boating accident.  Praise for great relationships with in-laws and a reminder to verbally share our love and appreciation for with them this holiday season. Prayers for Shredder and family – may they find peace after losing his Mom last year.

Mumblechatter:  The confessional reference: 1 PAX reminisced about a few hot teachers in high school during 2nd F at Starbucks and the carried the conversation over to GP and there was a discussion about some naughty teacher behavior and Panama City