Is this just a warm up?

Downtown Train has been an interesting AO, never know what to expect.  This week YHC rolled up for EC and headed out solo at 0506 for 2.2 miles to Womble and the long way back.  As I rolled back in the lot I saw a few cars including an overloaded clown car from 12 Oaks.  One consistent part of DT as been that guys show up and just want to put in the work and have a strong start to their week.  Here’s another DT disclaimer, my company has tagged the F3 site as high risk because they think it is associated with gambling, so I am not able to do my BB when I hit the office.  Thing is, by the end of the day it’s a given if I did not record name-o-rama I will forget a couple #HIM.  We had 9 this morning and if I failed to tag you let me know so I can update and give credit where credit is due.

FNGs: None today
Warm Up: On the jog around the big block and circle up in start lot. ICx15 Good Mornings/Daisy Pickers/Goof Balls. Did a couple rounds. On the jog to the back lot traffic circle for arm stretches.
The Workout: Jog down library hill to the pool lot for a few sets of LBC/6 hold/low slow flutters without rest.  Wash, rinse repeat a few times. On the jog back up library hill and over to what is now known as “Craigslist Corner” aka the side lot by the book drop where we usually see a few suspicious passing vehicles.  Each set up in a parking spot and we did ICx20 Mt Cllimbers/SSH/Tempo Merkins.  Wash, rinse repeat for 3 full sets and those tempo merkins were hurting.  On the jog back to start we circled up for a Fazio Arm Circle burnout with 3 sets doing ICx15 forward – 10 count hold – ICx15 reverse.
Mary:  2 full rounds of plank-o-rama as the 1st time around did not seem to stick with the “plank” part of the plan.
Announcements: Safety training Thu night – chip in batteries or detectors, Dad’s Camp registration is now live, for real
T-Claps (Recognition): Great to meet Abe, who has posted at Cletus the past couple weeks and joined us for DT this morning – strong work today
Prayer: Continued prayers for Moby, his Dad and family, the rest were unspoken and YHC took us out

Kenny’s Grave Backblast from the grave!

Sorry for the delays guys, went on vacation and brought the work laptop, couldn’t remember my password!

Warm Up:

Quick mosey

Smurf Jacks 15xIC

Imperial Walkers 15xIC

Hillbillies 15xIC

Mountain Climbers 15xIC

The Workout:

Pax partnered up for a game of wasp on the baseball field. Two PAX were wasps and the rest had to avoid getting stung  (tagged). Get stung once, put a hand on the spot and keep running. Get stung twice, you’re out. First person out had to do 10 burpees, last person out didn’t have to do any. Everyone else did 5.

Ten seconds in, our feet were completely soaked. After 3 rounds, we moseyed to the playground for the second half.

For the second half, PAX split into 5 groups. One group moseyed around the path, rest of the PAX did AMRAP of the exercise until they were back. Next group moseyed and exercise was switched.

First exercise was pullups. YHC realized his grievous error very soon into the exercise: a mosey around the path seems like a LOOOONG time when you are doing pullups. Called an audible and changed it to a mosey around the parking lot for the remainder of the exercises.

Remaining exercises: Butterfly situps, Wheelbarrows, Bobby Hurleys, pullups, butterfly situps, wheelbarrows, Bobby Hurleys, swingset LBCs, merkins, Bobby Hurleys.

Mary:

Heel taps 15xIC

Pickle pounders 15xIC

American hammers 15xIC

Have a nice day

Announcements: Facebook, Slack

Prayer: Safe travels, Martini’s mom’s CAT scan, sickness at 16-bit’s house, H1N1’s friend’s cancer

A 2.0’s Easter

Warm Up: 1-lap Side Strattle Hop, Good Mornings, Fozzie Arm Circles
The Workout:  Partner Dora- 100 merkins, 200 LBCs, and 300 squats/ Rocks-
Mary: call out random name pick 10- count workout
Announcements: SLACK; Dirty Pipes invites all who can make it to a 10-mile run in Erwin at 4:45pm
T-Claps (Recognition): Messi stepping up to Q
Prayer: families of the people who died on Easter Sunday

Shitter Quitter

It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.

EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:

Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise.  Gets multiple joints going and is a very dynamic exercise.

5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee

The Workout:

The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.

We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.

We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.

One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.

Mary:

Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day

Announcements:

Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.

T-Claps (Recognition):

Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.

Prayer:

Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers

2 Trains Leave the Station and Bullseye Makes his Mark at Crazy Ivan

With DawgPound looking for an Ivan Q on Sunday for the upcoming Friday workout, slack showed a quick hand raise from Pikachu and a later plan to exchange some kettlebells after the Paradise City workout. Pikachu indicated that he’d be looking for a co-Q (a possible VQ) to join him, and YHC offered to co-Q if he was not able to find one.

Pan to Wednesday night Thunder… I showed with my 2.0, Sprinkles, primarily based on the Pokemon Tom Brady card Pikachu offered in the pre-blast. As I arrived, I was quickly greeted by Pikachu and another 2.0-Bullseye, who I had met at U-Turn the week before. As I have been reading the backblast throughout the week, I noticed that his name keeps turning up and have been impressed by his silent demeanor and effort he is putting in. I know when I was his age, I was lucky if I made it to the bus stop on time. This guy is getting up several hours before and putting the work in and at the same time pushing all of us. Starting to see a trend here as Messi was the first 2.0 I’ve seen frequent the gloom in the early morning hours with H1N1. Same demeanor, same determination to put the work in.

Pikachu then advised, “Hey, by the way, Bullseye is co-Q’ing Friday’s workout with you. Figure out how you want to Q it up.” Crazy Ivan had been putting up some serious PAX numbers in previous weeks..ave- 16-20 and have no doubt that Dunkin Donuts stock will rise several points in the next few months as F3-SouthWake runs on Fritters. Is it the speech? Is it the Fritter? Or is it just the strong desire to get up at 4:30 on Wednesday, Thursday, and Friday and post at Possum, Disney, and Ivan for EC and Main Events?

After some discussion, Bullseye and YHC settled on a reverse Icy-Hot format, where Bullseye would warm ’em up  and cool ’em down w\Mary, while YHC would set up some ‘fun’ activites for the workout in between. With that, it was settled and looked forward to Friday.

With the anticipation of a larger group at Ivan, my instincts focused the workout on some cardio and exercises that would keep the groups together, with some pain mixed in. As I grabbed the ‘weinke,’ with the exercises and schematic of how the exercises would unfold, I noticed a large bucket of chalk on the shelf next to my car window in the garage. Taking a page out of Maybelline’s playbook from Purple Cobra a few weeks back, I grabbed 2 large chalk sticks to transfer my ‘Weinke’ to the pavement of the Ivan Lot. Hopefully the rain would hold….

Arrived to Womble to see a fleet of gazelles wearing light up vests, with several getting their Fritter EC component out of the way. Pulled into the back lot to see more PAX file in one by one, two by two. It was gonna be a great morning and was shaping up to be some record numbers. Grabbed the flag, planted it in the corner of the lot and walked back to Knight Rider, where I had left the 2 sticks of chalk. Started to transfer the weinke onto the pavement and was greeted by UTI as he ran by and commented, “I don’t even want to see the pain you are writing down right now.”

As I was writing things down with the chalk, I thought about an animated British show that I used to watch as a kid. Maybe a favorite of Brexit’s as well, not sure…called “Simon in the Land of Chalk Drawings.” In the show, Simon has a magic chalkboard and whatever Simon draws comes to life.  Sometimes Simon had to be careful what he drew because sometimes the drawings could take on a life of their own. As I sat there, writing down “Shoulder Taps,” “Pickle Pounders,” next to the ‘X,’ I couldn’t help but think that this was about to get real and almost certain to provoke some quality mumble chatter.

Started by drawing an “X” at the start of one line and an “O” on the other about 8ft apart. Then a line with an arrow pointing away from the “X” on one side and another arrow away from the “O” and diagonally toward the back of the “X” line.  The “X” line would be the plank line and the “O” line would be the Kettlebell line.

PAX arrived back from EC. Some additional PAX rolled in, Aquaman moved his truck. After all was said and done, 23 PAX punched their ticket for Crazy Ivan.  PAX then helped move the bells over behind the “O” line. We wouldn’t need all of them, but at least 12. At that point, Pikachu said it was 5:30. My watch said.. 5:29am. Informed Pikachu that he was always ahead of me so wasn’t surprised by what was showing on his wrist. With 40 seconds left before go time, YHC welcomed everyone to Crazy Ivan. This was going to be a special day as it would be co-Q’d by 2.0-Bullseye. Asked if there were any FNG’s. There was one and quickly provided the disclaimer and handed the 22 HIM over to Bullseye for the warm-up.

FNGs: Welcome Weinke (Garden Gnome’s 2.0)

Warm Up: Hot loop around the lot. Circle up for SSH, Merkins. At that point, YHC lost track of the other exercises as I was more focused on “The Natural-esque” cadence count. Bullseye had the cadence down to a science and was counting with precision. Great work!

The Workout:

After being adequately prepped for the main event, PAX were instructed to count off in 2’s. With all the 1’s lined up and all the 2’s lined up, PAX were instructed to Indian Run in opposite directions and meet up at the picnic shelter on the opposite side of the soccer fields. It was like two trains leaving the station, although the 2’s had the longer train track route, so the 1’s were instructed to squat hold for the six at the picnic shelter.

At the foot of the steps of the shelter, PAX were rejoined and instructed to find some open pavement. YHC informed PAX that he really likes time..being on time, good times, etc… so it seemed only fitting to perform some clockwork merkins. As there were 23 PAX that morning, YHC also informed the group that he likes even numbers so we would do clockworks in the following order- 2, 4, 6, 8, 10, 12. PAX continued in opposite directions on their run back to the Crazy Ivan lot. Once in the lot, PAX performed another set of clockwork merkins in the following order 1, 3, 5, 7, 9, 11.

They were then instructed to stay in their lines and line up head-to-toe with the first person in train 1 on the “X” -“plank train” and the first person in train 2 lines up on the “O”- “Kettlebell train”

First person in the “Plank Train” calls out 1 of 5 exercises (Shoulder Taps, Right Arm Up, Left Arm Up, Pickle Pounders, Mountain Climbers) for the PAX in that line to perform.

First person in the “Kettlebell train” calls out 1 of 5 exercises (Swings, Goblet Squats, Upright Rows, Squat Thrusters, WonderBras) in 15 count for the PAX in that line to perform. The real shocker of the morning was not that there were 23 PAX showing for Crazy Ivan, it was actually the cadence count performed by well…Shocker. His cadence of the word “Down” on the Goblet Squat exercises was definitely an experience…I’ll leave that one right there and urge other Q’s to call on him for a cadence count on anything that requires the word “down.”

Once 15 cadence count complete, person on the “X” in plank train bear crawls to the back of the line and joins the Kettlebell Train. The person on the “O” Kettlebell Train walks diagonally to the back of the “Plank Train” line. Once PAX successfully completed participation in each train, YHC called a rinse and PAX then did a shorter Indian Run around the Ivan parking lot and stayed in the existing lines.

Lined up one more time, but this time the “Plank Train” line would be performing 1 of 5 exercises (LBC, Low Slow Flutter, Freddy Mercury, Boat Canoes, Box Cutters) and would exchange a bear crawl to the back of the line with a crab walk. Kettlebell exercises stayed the same. Completed this second round and then YHC called another rinse\repeat. This time PAX finished the way they started with an Indian Run back to the picnic shelter directly across the soccer fields. As we started, Warbucks correctly informed the PAX to “set your watches fellas.” Somehow he knew more clockwork was coming. YHC asked for a time check already knowing it was 6:08. Did a quick set of clockwork merkins in 6 and 12 reps. Two trains went in their opposite directions back, one carrying a ‘vested’ Yogurt who instructed PAX to jailbreak it in the Indian back….this guy Yogurt-an absolute beast. Made it back to the lot for Mary with Bullseye to cool down the PAX

Mary: LBC’s, Homer to Marge, Freddy Mercury, all in perfect cadence. Have a nice day

Announcements: 1-year Anniversary at Ground Pounder on Saturday.

T-Claps (Recognition): Big Shout Out to Bullseye on first VQ. Great work and leadership! Yogurt on Breathtaker this week. Warbucks, Lipstick, Dumbo, and Yogurt earning the ‘Fritter’

Prayer: Pots’ mother-in-law who recently had surgery and Garden Gnome’s M who also recently had surgery. Prayers for healing and continued health. Prayers for all PAX and their families who may be traveling over the weekend and through next week.

1 Year Anniversary for Ground Pounder

Pax of 19 for the 1 year anniversary of Groundpounder

Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt

Forceps and Breach on the Q

Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies

The Workout: The workout was a Co-Q with Forceps teeing things off

Mosy over to the pavilion Split into 3 groups for some

Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins

Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers

Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks

Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.

2nd half belongs to Breach,

Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.

Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9  Pain stick up and over twists

Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens

Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details

Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.

Things Got Dicey..Cletus backblast

A Pax of 7 for a random roll of the dice Cletus workout on a Friday morning

Slide Rule, Patch, Da Business, Abe, Dirty Pipes and Snap

Breach on the Q

Warm Up: 22 Counts of SSH, Good Mornings, Imperial Walkers and squats

The Workout: Indian run across the street from Womble, stop by the stairs to roll the dice. 3 random exercises pop up and pax perform those exercise. There were 3 dice in play so there was no telling what would pop up. Indian run to the front of the hunting center for another roll of the dice. Followed by some up and back tracing of the parking lot lines. Another Indian run to the front parking for a rinse and repeat of dice rolling action.

Pax mosey down to the lower parking lots another roll of the dice and then a jailbreak to the end of the lot, regroup and jailbreak back. Mosy over to the theatre for some 22 counts of step ups followed by peoples chair and balls to the wall. Repeat with box jumps, peoples chair, and Australian mountain climbers.

Indian run to the pavilion for one last roll of the dice undercover and then a final Indian run back to the tennis court.

Mary: Circle up for prisoner squats, plank holds and SSH

Announcements: First responder training on Thurs 4/25 at the HS fire dept, details on slack/FB. Travis Manion Workout of the day up in Durham on Monday 4/29 details on socials

22 Vets kill themselves in this country every day. Let’s not forget that our way of life is not free and there can be a very high cost for us to live the way we do. Please continue to wear red on Fridays to remember our troops that are deployed.

 Breath Taker auctioned off to Breach 

Prayer: Crab legs, Sheddar remember about the point of Easter, that we are all forgiven and that we need to be light in times of darkness

Partner Ball Kicks

YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.

T-Claps for Jesus

Warm Up:

Squat Walkers, Side-straddle hop, Chubby Checkers, mosey, then Indian bear crawl down there parking lot (in pairs, one partner bear crawl around the other, then holds plank while partner bear crawl around him). Mosey to the back.

The Workout:

11s with capoeira pushups on one end and burpee box jumps on the other.

Stations: single arm 35# dumbbell thrusters, ring rows, jump rope, and low slow flutter hold. Person doing dumbbell thrusters sets the pace and everyone rotates when they’re done.

Started with 10, then 8 on the next round, and 6 on the final round.

Combatives

Wing Chung punches, then add in wedging, then go to blocks with return strikes.

Mary:

LBCs, American Hammer, alt v-ups, Cobra

Announcements:

First of the Run the Springs races next weekend

T-Claps (Recognition):

Jesus (for saving us, obviously)

Prayer:

Martini’s mom awaiting test results following final round of chemo.

Triple Q – Nutcracker Style

Winter Strikes Back – kind of. It was much cooler – about 40 degrees but 11 men decided not to let that stop them from rolling out into the gloom to get stronger!
We had a “Triple Q” to give a couple newer guys the opportunity to lead part of the workout. That will be a goal at this AO moving forward so anyone interested in stepping up and taking part of the workout just let us know.

FNGs: None
Warm Up:

(Led by 3rd Cousin)

Mosey around the parking lot
SSH x 20IC
Michael Phelps x10IC
Daisy Pickers x10IC
Finkelsteins x10IC
Left Leg Stretch
Right Leg Stretch

The Workout:

Dirty McDeuce
4 sets of 3 exercises with a lap around the parking lot in between (arms, abs, legs) – 13 count IC
Split into 4 groups – number off 1-4
Set 1: Merkins, Squats, Low Slow Flutter
Set 2: Carolina Dry Dock, Bobby Hurleys, LBC’s
Set 3: Irkins, One Legged Squats (right), Hello Dolly (on your six, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.)
Set 4: Derkins, One legged Squats (left), Reverse LBC’s
Rinse and Repeat
Just for fun – one more lap around the parking lot running backwards in the straightaways and forward through the curves.

Mary:

(Led by Spanx)

Box Cutters
Peter Parkers
Pickle Pounders
Monkey Humpers
Hillbillies
Imperial Walkers
American Hammers
Windshield Wipers
Have A Nice Day

Announcements:

See facebook and slack

T-Claps (Recognition):

Great job 3rd Cousin and Spanx for stepping up to Q!

Tune in next week for another exciting edition of the Triple Q…

Prayer:

Traveling for Easter
3rd Cousin – traveling for work
Spanx – new job in Norfolk – moving in 2 weeks