A moist “circle merk” with the Japanese Express

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16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad

What the Fog?

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Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.

ManBearPig’s & Field of Dreams

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Blood Transformation GIF by South Park - Find & Share on GIPHY

The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!

Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC

The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field

Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.

Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch

Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP

Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend

Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle

With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.

BS Out!

Thunder is a mainly no running…. but we like legs…

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Warm Up:

Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up. 

The Workout:

LEG SETS

10 Jump Squats

10 Bulgarian Split Squats (5L/5R)

10 Pistol Squats (5L/5R)

DEEP SQUAT HOLD (15 cadence)

10 One leg get ups (5L/5R)

Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)

Recovery: 20 Cadence Count BALLS

Rinse and Repeat 3 times

*******

10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins

*******

REPEAT LEG SETS (3 sets)

Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence,  American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5

Announcements: Tri-Sprint June 1st (speak to Gump)

Prayer: Thanks for Fitness & Fellowship

R4TJ Intervals – Turn Around at the Dead Possum

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Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.

Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.

Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.

Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!

Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.

Friendly New Site Q

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This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

When all else fails, bring in the pain sticks

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Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks

YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach

Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;

wide grip merkin x 16

hand release merkin x 15

monkey humpers x 17 IC

SSHx 100

calf raises x 100

standard merkin x 25

Oblique crunches x 15 IC

smurf jacks x 25 IC (chilcutt plank jacks)

carolina dry docks x 14

Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three

american hammers x 10 IC

leg raises x 10

lbc x 20 IC

heel Touches x 10 IC

boat canoes x 10 IC

100’s

pax thought we finished after set one, managed to squeeze one more round out

Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend

taken out by YHC

 

It’s been a great run at the nut. Happy to fill in when needed

Flanigan out

….and there was this one time at Blue Ridge…..

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3 PAX lovin the evening cool for a Tea Time Murph….

EC – Skid Mark with 5miles, John Deere with 50meters 😂

Warm Up: 1 Mile
The Workout: 100xpull-ups, 200xmerkins, 300xsquats
Mary: 1 Mile
Announcements: nothing particular….
Prayer: Lots of unspoken, continued or thoughts about young suicides.

Prayers for Crabtree

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The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.

EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark

Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.

  1. SSH x 25
  2. Erkins x 10, Derkins x 10
  3. Derkins on the fence – 10 low, 10 high, 10 low
  4. Lateral steps – 10 r, 10 L
  5. Machine gun up steps
  6. Plank hold right leg up left arm up, switch, then rinse and repeat
  7. Sumo Squats x 20
  8. Shoulder tap Balls to the wall 15 cc
  9. Bear crawl Indian run
  10. Dips x10, Derkins x 10, Erkins x 10
  11. Another round of Latera movement 10 r, 10 l, 5 r, 5 l
  12. Single leg squats
  13. Good mornings
  14. SSH

Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.

Just a bunch of guys merkin’ off

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13 for a strong showing at Downtown Train.  UTI had breathtaker and is putting in the work this week for a strong final push for ALS fundraising.

EC Nemo and Coal Ash for a great 2.15

Warm Up: Jog 0.4 mile, circle up SSH, Good Mornings, Goof Balls, Windmills, Arms
The Workout: Mosey to rocks select 1 for high rep bis/tris. Mosey to library lot. 3 stations, jog between as noted below. Station 1 – 4 sets curls ICx10, triceps ICx10 with recover on 10 count between 2 and 3. Station 2 – 3 sets (2 sets 2nd time) ATMs 10 count plank hold, ICx10 shoulder taps, ICx0 tempo merkins, 10 count merkins with recover on the 10 count. Station 3 4 sets ICx15 Fazio Arms forward, 10 count hold, ICx15 Fazio Arms reverse with recover on 10 count. With jogging between each we did following order 1-2-1-2-3. Return rocks and mosey to start.
Mary: A couple quick sets LBC, low slow flutter, homer to marge and American Hammers
Announcements: 2.0 workout this Sat at Womble at 9.  Chance to triple down with U Turn, Ground Pounder then 2.0 (probably will see many calls for various EC as well), other check FB and Slack
Prayer: Moby’s Dad and family, Jimmer going through eye surgery, recent 8th grader fell to the flu so pray for family and friends and also for good health, YHC took us out