17 AT THE NUT FOR A VQ

EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

13 at Purple Cobra for a long minute of exercises

FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

Week 0 IPC

H1N1 and Messi with father/ son EC

FNGs:none
Warm Up:20ssh, fazio arm circles, good mornings and demonstration of  3 exercises that make up the IP challenge for this week.  Sign up as the challenge will soon be at an AO near you.

The Workout:6 rounds of the following

24 squats, 24 merkins, 48 walking lunges and 400m run

Led 30:40:10

H1N132:16

Fedex 33:07

Fonzie 35:21

Sprinkler36:55

Mary:no where to be found
Announcements:Slack and Facebook

Prayer:unspoken, Noah’s ark and his wife, BRR runners health, crab legs

F3 is a superpower.

So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

It’s called a plank, not downward dog.

FNGs: None
Warm Up: Quick mosey from the Ting Lot up the ramp to the ticket booths. SSH x50 (for Pikachu), Frankenstein x15, Imperial Walker x12, Daisy Picker x15 (Slow), off to the thang…
The Workout: My first Q at Paradise City and this was a crew who I knew would bring it. I was just trying to keep up… We did a stacked Dora of sorts. Here’s the workout:

All stops were lead in with 2 groups of 4 in an Indian Run through Stop 4 – Where we did partner sprints to the next, on YHC’s count – ending with jail breaks into the last 2. The speed on these Indian Runs were no joke… Nice work men!

Stop 1: 20 Hand Release Merkin, 20 Smurf Jacks

Stop 2: 20 HRM, 20 SJ, 50 Low Slow Flutter (2 count)

Stop 3: 20 HRM, 20 SJ, 20 LSF, 50 Mountain Climbers

Stop 4: 20 HRM, 20 SJ, 20 LSF, 20 MC, 50 second Plank Hold (Emeril calls out to YHC about it being a plank and not downward dog…. Good form!)

Next 4 stops, remove the first exercise and shift down with 50 second planks at each stop. (Pablo to Emeril about downward dog…. “I’m stretching”)

Looking at the time as we inched nearing just the 50 second plank hold left, YHC decided to add 50 WWII’s with the 50 second plank as we rounded back for Mary.

Mary:  Popcorn Mary with 20 count exercises – round the horn for 8 in total ending with Pickle Pounders and Have a nice day.

Announcements: We decided to skip the social calendar for 2020 with YHC at the helm again… 10/12 save the date for South Wake BBQ at Harris Lake. Sign up for Iron PAX Challenge – LED stepping up to run the weekly Q. See Slack.
T-Claps (Recognition): EC: Pablo, Lucky, UTI, Pikachu (I think I saw he got +8 this am starting at 4:30, Solid brother…)
Prayer: Noah’s Ark, Unspoken. YHC took us out.

Broken Promises, Re-Runs, No Regrets….

Pre-Blast the night before offers up an ‘easy’ run for Sunday’s edition of AGS. YHC sends out early knowing that Bender Street is in play Saturday night at Bombshell. Midget SC’s and YHC knows what’s up. There will be some Billy Jean choreography playing on FB before the night is over…and yes- no Midget come 6am.  The thing is, YHC sends these pre-blasts for a reason. They may not resonate with all PAX, but they have meaning to what the workout will be the next day. The picture depicts a solitary sad clown flying a kite. For YHC it has meaning. This was the last picture taken before making the decision to hit the reset button… A do-over of sorts.

Every time I roll into that parking lot at Womble, I hit the reset button. I reset what happened the week before and I prepare for what is coming at me in the week ahead. The intent is always to advance forward. When I roll in, I know I’m getting at least 6mi as Redenbacher is parked. No signs of life, but I know he is there somewhere getting 3-4. Plant flag and Boy George Rolls in. He already has scheduled run. Unaware, he has 10 miles lined up and asks if I’m considering Soul Crusher. I reply with an unfortunate no. The rain from the prior days cancelled out that option and we’d be taking it to the streets for hill work. Just as I finish up that dialogue, DawgPound quickly inquires, “Are we really doing Soul Crusher? …because if we are, I’m getting in my car and leaving.” I’ll admit, I don’t know everything about running, but I do know that muddy trails make for injuries and with 2 weeks to BRR, none will happen on my watch. With that, YHC already had an alternate plan. Unfortunately, this may very well be the 4th week in a row we couldn’t put the lake in play due to rain, but given the upcoming BRR, hills would be the perfect formula for this morning’s run. UTI and Oboe quickly join and Cupid rolls in with Backstroke (canine 2.0), who does a perfect Lipstick impersonation 2 minutes before the start. Now its a Sunday as Maybelline and Nemo emerge.

6 o’clock hits and we were off with the following warm up….

Warm Up: Light jog around the Womble lot. Circle up for exaggerated prison squats (2 count on the down 1 count on the up) X10, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Mountain Cljmbers X10, Frankensteins to the far end of the lot with alternating Butt Kickers. Carioca to the starting point. Squat Hold to explain the route.

The Workout: With Cupid and Backstroke the only ones to Ruck this morning, YHC provided the running route for the 7 PAX looking for miles. This morning’s route would offer 3, 4, and 6 mile routes as they would be Hill segments on Library Hill, Cemetery Hill, and Bass Lake. All 7 PAX opted for the 6 mi option so were ALL IN on the 3 segments. With a sly look and shades of sarcasm, UTI opens up and says “nice to see you are original and repeating what you did last week.” SHOTS FIRED…It must be told that UTI is an avid reader of YHC’s backblasts. While a reader, he wasn’t yet a do’er so today he’d be in it for the long haul. He later proclaimed that his comments were meant to somehow talk me out of the intended route. One thing about YHC is that he is stubborn and when its layed out in the circle, it gets executed. Route would start at Womble Tennis lot and continue through the baseball fields. As we made our way out of the fields, we would advance right onto Grigsby, then Raleigh and eventually onto Main St., where we would detour to the Library. At Library Hill we would continue on the down slope all the way to the speed bump warning. With all PAX at the speed bump line, we’d all ascend at a strong pace to the top.

This is where it got interesting, as Oboe, as if shot out of a cannon, set the ‘standard’ on that segment along with strong efforts by all PAX. YHC then directed PAX to drop off their library books and advance the long way around the lot to the drop off and back up toward the DTT AO meeting spot onto Earp. As we approach Earp, we proceeded left to the Cemetery. At this point, we had Nemo, UTI, Maybelline, and Oboe ahead with YHC, DawgPound, and Redenbacher at the crossroads of really? and yep- let’s do this… Nemo came back to pick up the six and now it was on… Strong push up the hill with Redenbacher finding another gear to the top. As we all stood triumphant at the top, we looked ahead and realized… WTF.. this thing is a damn half pipe. Rolling with it, we descended and climbed to the the stop sign at Main St. Continued up Earp and then a right on Bass Lake. At that point, YHC knew his perfect 2 month streak of 1 hour 5-5+ mi AO’s was in jeopardy. With Bass Lake left, I inform UTI and Maybelline that we may be over if we make it all the way to the Bass Lake lot. We had 17 min left at that point, so we’d be cutting it close with 2 and change left. PAX continued on Earp, circled back for the 6 and then proceeded down Bass Lake. As we made our way down, DawgPound made a detour down Stinson, with remaining PAX moving forward. Told UTI, who was ahead, we’d stop at Salem Ridge and then head back, leaving us 200 yrds short of what YHC had planned. All PAX made it to Salem Ridge and extended beyond to the lot before proceeding back up Bass Lake.

At this point, I’m not sure what happened, but the push from the remaining PAX was incredible. Maybe it was the right song in a play list, maybe PAX wanted to get back to the lot before 7:15, but somehow we found a groove in that last segment and pushed each other to an 8:43 pace before hitting Stinson. Finished the route to the flag, some getting a 10K, others 7 and 9 with EC.

Overall- just flat out strong efforts.

Mary: Stretches OYO
Announcements: ShamWoW has PC tomorrow.
T-Claps (Recognition): All PAX getting miles in on a Sunday. Maybelline 2 weeks in a row putting in some quality hill work post-rehab
Prayer: Noah’s Ark and his M, Michelle. Continued prayers for health and healing. Those on IR. YHC took us out.

Fast Dealer……recover on the plank jack.

6 PAX for Ground Pounder…

13plus Miles EC for Pikachu and Cupid… much respect

FNGs:none

Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.

Mosey to back wall of toilet block.
The Workout:

DECK OF CARDS – face cards 10, total 94 reps per suit

hearts = Plank Jacks cadence

diamond = what else, ‘the diamond merkin’

clubs = balls cadence

spades = box cutters

the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.

PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks

Mary:

20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..

Your social schedule for the next year…

FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

Last second audible

PAX: Yogi and Decoy
Warm Up: mozy, side straddle hops, hillbillies, wind mills, good mornings, arm circles, and Michael Phelps
The Workout: 5 rounds with Yogi. One round consisted of 20 irkins, 20 dips, 20 squats, 20 WW1, 20 carolina dry docks, 10 burpees, and 200 yard run. Completed 5 rounds.
Announcements: Dove Hunt at decoys house and September 14th.
Prayer: School starting, last minute vacations, friends and family recovering from injuries and sickness.

Uno Minuto

The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!

Warm Up:

Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.

Workout:

EMOM 1: 15 MINUTES, 15 ROUNDS

  • 4 pullups
  • 4 pushups
  • 4 box jumps
  • 4 crunches

EMOM 2: 5 MINUTES, 5 ROUNDS

  • 5 side-straddle hops
  • 2 burpees
  • 25 meter sprint

Announcements:

9/11 stair climb

Prayer:

Noah’s Ark and family, Shredder