Pax of 2 doing standard Murph tonight. Workout felt much better with a cool breeze in the air, but would have been nicer if it wasn’t so humid.
FNGs: None
Warm Up: Run 1 mile
The Workout: 100 Pull-ups, 200 Merkins, 300 squats
Mary: Run 1 mile
Announcements: see Facebook
Prayer: Noah’s Ark wife and family
EC: H1N1, Messi, Fonzie, LED, 16-Bit
FNGs: None
Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers. Circled up for Good Mornings, Cotton Pickers, SSH, FAC’s (fwd/rev), Arm Stretches
The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of. First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious. While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.
Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl. Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can. Lots of mumble chatter afterwards…sounds like a new trick in the bag.
Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back). PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete. Impressed with PAX determination to complete this…heart rates were up!
10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.
Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!
Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot
T-Claps (Recognition): 16-Bit with Breathtaker, killing it! Messi taking us out!
Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX
Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic
FNGs: none
Warm Up:
Workout:
Mosey back to flag for Mary / Cot
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
What an honor to lead – thank you all
FNGs: None
Warm Up:
SSH x20 IC
Fazio arm circles forwards & backwards – x10 IC
Chinook regular and reverse – x10 IC
Overhead clap – x10 IC
Seal clap – x10 IC
The Workout:
Mosey to Rovisys and that awesome ramp
Along the way Good morning x10 IC, Squats x10 IC
At Rovisys – three corners, 1 at the bottom of the ramp, 1 at the top, 1 at the top of the big downhill at the parking lot entrance
Round 1 – 5 Burpees at each corner with Burpee broad jumps to go up the ramp (mosey between other corners)
Round 2 – 10 Turkish Getups at each corner, bear crawl ramp
Round 3 – 15 merkins at each corner, crawl the ramp with hands and feet on opposite rails
Round 4 was on the mosey back to the AO as we were running short on time. We did 20 squats at 3 stops along the way back
Mary:
Low slow flutter – x20 IC
Heel taps – x20 IC
Announcements:
F3 South Wake Picnic October 12th. Location to be confirmed – likely either Lake Wheeler or Harris Lake from 11am – 2pm. UTI has the Q.
T-Claps (Recognition):
Steamboat for continuing to get after it – everyone else on his team says it’s too early.
Prayer:
YHC – migraine issues lately.
Noah’s Ark’s M Michelle – good results so far from Mayo Clinic.
Paradise City has to be one of my favorite AO’s in all of SouthWake. Over the past two years some of the more memorable moments for YHC happened right there in that parking lot..like the time Chips almost made half the PAX merlot with a combination of WWII’s and wind sprints. That may have been the time someone questioned the complexity and the difficulty being offered at PC. Yep- Chips almost made me merlot that morning and may have been one of the hardest workouts ever delivered to YHC. Other more memorable moments were the 4 man Indian Runs where Emeril makes quick eye contact with you to partner up and then with the bait and switch, pulls in Lucky Charms and Warbucks to run with you. Good Times!
And who doesn’t love a Banana Seat beatdown? Build-a-Bears for days. After that morning, I don’t think I could lift my arms for a week. Suicides in the tennis courts trying to match Brony stride for stride and who could forget the Return of Stark Q, where Dumbo went missing a few times. Felt like deja vu this morning, except Dumbo was completely missing and was really hoping he’d return. Unfortunately, fell victim to the fartsack.
Paradise City is also the physical place where Roger Roger tricked YHC into running a half marathon without even knowing it. At the time I hadn’t invested in a Garmin watch to track runs, so completely relied on the other PAX around me to know the routes and ran whatever they decided for the day. That morning we met in the parking lot and just decided to go out and get some miles. We talked and ran for a while and by the time we returned to Ting, he turns to me and says, “let’s do the ramp and around the back to finish up.” As we finished up past the basketball courts he asks, “how far do you think we went?” Not sure, 8-9 miles?, I say. “Well Mookie- you just ran your first 1/2 marathon.”
Paradise City also happens to be my first AO and home of one of my favorite phrases that I’ll credit Emeril with… “Recover on the Jog.” This has always been the phrase I hear heading up the ramp. So this morning with so many memorable Q’s and so much material to work with, YHC decided on a run-centric Q putting the ramp and tunnel in play.
Early morning EC’ers: Emeril, DawgPound, Buford, Cowboy, Full House, Lucky Charms, UTI got some extra miles for the main event. As they returned schwetty they were joined by Deadbolt, Wiggly and Steamboat, Snap, Katniss, Redenbacher, with a surprise visit by Midget. The morning got even better with DoubleD making only his second appearance ever to PC just to celebrate YHC’s 2-year anniversary. No FNGs so no disclaimer needed. 6am hit and it was Go Time!
Warm Up: Alternating runs, with shuffles and carioca weaving up and down the parking lot until we all circled up in the middle in front of the ramp entrance. Imperial Walkers X10, Hillbillies X10, Good Mornings X10 IC, Fazio Arms 10F/10B. One last set which was an exaggerated Prison Squat with a 2 count all the way down X10. Fellowship run up the ramp. At the top of the ramp performed clockwork merkins at 1, 2, and 3 o’clock (YHC messed up the count and short changed the PAX), “recovered on the jog” to the back of the lot on the downslope in front of the tennis courts for merkins at 4, 5, and 6 o’clock. Proceeded with the fellowship jog to the basketball courts for 7, 8, and 9, and then finished up in front of the ramp with 10, 11, and 12 o’clock. PAX held squat hold while I explained the first segment of the workout.
The Workout: Decided on some 7’s this morning with an exaggerated squat at the bottom of the ramp to start and 6 star jumps at the top. PAX continued until they were down to 6 squats at the bottom and 1 star jump at the top. YHC recommended PAX grab some accountability partners to push them up and down the ramp. Added a final instruction that if PAX ended early, we’d pick up the six and continue until all finished. Although I didn’t have Yogurt this morning to talk his typical trash talk about Tom Brady as we sprint up the ramp, I had Steamboat and he provided a consistent pace up and down the ramp with some encouragement from Emeril, who urged us not to let Snap lap us. If he only saw Snap laying down the hammer at Derek Davis this weekend, he’d know that I would easily concede him lapping me 2 times over. At least it wasn’t 3. Newsflash- Snap is fast…Very Fast.
While picking up the six, we eventually ended at the top of the hill where YHC kept the PAX loose with additional Star Jumps and Squats in cadence while waiting for the remaining PAX to finish. Once all accounted for, we split the PAX into 2 Indian Run lines and continued the lines all the way to the guard rails on the opposite side of the basketball courts.
At the guard rails, PAX performed some Erkins, Derkins, and Dips (a nod to Slide Rule). YHC then instructed PAX to remain in their lines and venture to the tunnel. Didn’t have a great name for this, but called it Mookie’s carwash. PAX lined up tight on opposite ends of the tunnel. PAX would wall walk B2W style to the opening and run out to the end of the paved path. PAX performed this exercise on each side of the tunnel and ran both paths. With 8 minutes left, YHC instructed PAX to the flag and circle up for Mary.
Mary: Mountain Climbers X15, Shoulder Taps IC X15, Pickle Pounders X15, Freddy Mercury X15, LBC X30.
Announcements: Deadbolt has Purple Cobra tomorrow, while Pikachu has the Nutcracker. Should be a great Tuesday, Men! Get out there and post.
T-Claps (Recognition): All PAX who traveled out this morning to support this anniversary Q. Additionally, those getting EC on top of this 3 mile Q.
Prayer: Prayers for Noah’s Ark and his M, Michelle. PAX who are injured and recovering from injury. YHC took us out. Men- It has been an honor and privilege to lead you this morning and get to know each and everyone of you in F3-SouthWake over these past 2 years. Here’s to many more good times and quality years in the gloom.
EC: H1N1, Overachiever, and Messi
FNGs: None
Warm Up: Jog around track. Circle up. 5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot. He executed the following exercises in cadence: SSH, Imperial walkers, Fabio Arm Circles F/B. Great job Potts!
The Workout: Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air. Escalating to 10 merkins and 30 push airs. On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary. Mosey to bleachers for 10 reps of erkins, derkins and dips. MANDATORY water break. Squat hold for 6. Mosey to snack shack. 15 count BTTW and 15 count people’s chair; rinse and repeat. Jog to rock pile. PAX grabbed medium size rock. Executed the following 10 count cadence exercises: toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge. One hand on rock merkins – 5 each arm. Return rocks to pile. Line up for Indian run to tennis courts for Mary. PAX drenched.
Mary: Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary. Always be ready to be called upon. R-22 called 10 burpees OYO. Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day! PAX, including Q, wiped out.
Announcements: 9/11 stair climb; see FB and Slack
T-Claps (Recognition): 16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!
Prayer: Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey. UNSPOKEN. Thank you Norm for leading us out.
SAFETY REQUEST: all PAX buy and wear an ID tag/bracelet. See Cupid for a $10 off code; it could save your life!
It’s an honor and privilege leading you men. Thank you Potts, R-22 and Norm for your help this morning. Always be ready to lead. Don’t rely on the same guys stepping up weekly. If you have been to a few workouts, you are ready!nnn
With another Derek Davis Memorial 5K in the books, it had me thinking this morning about our community. As I drove by the stop light at Linksland and Holly Springs, I glanced at the shoe tree. Amazing the outpouring of community support for this event. Although I didn’t know Derek personally, only knowing what I know from second hand accounts of the great man he was and the Strava records, many of which he still holds, I do know this.. His legacy is strong in this community and will regret never getting an opportunity to meet him in person. As I drove by the memorial, I made the first of many decisions…this morning’s route would be altered ensuring that PAX would run by in respect and for inspiration.
Arrived to the parking lot seeing 1 flag planted and Dauber sitting in his car waiting for signs of life to show. Exchanged pleasantries while I planted my flag. Bobby Dall comes rolling in as expected, followed by….wait a minute…Is that a ghost? No-It’s Maybelline! Great to see him back in the gloom and ready to test the legs with some mileage. Next we get a soon to be named “AGS Regular”…Oboe. Then followed by Redenbacher, who was coming in hot with 2min before start time.
6 o’clock hits and we were off with the following warm up.
Warm Up: A light hot lap around the parking lot circling up for some SSH X10, Imperial Squat Walkers X10, Good Mornings X10, Fazio Arm Circles 10F/10B, Mosey’d back to the far end of the lot w\butt kickers and high knees. At that point Boy George joined the mix. He had put in a few EC miles and was going to join Dauber for this morning’s Ruck. Carioca with alternating Frankensteins on the way back. Squat hold while Dauber explained his route which would include scenic tours of Sugg Farm, complete with Soul Crusher..YHC’s route would go as follows:
The Workout: PAX would venture up Stinson and exit to Holly Springs Road via Raleigh Street. From there we would head down Holly Springs Road picking up the six before stopping at Linksland at the memorial and then continue to Salem Ridge. From Salem Ridge we would make the push down and up hill before taking a right up Bass Lake Road and then back on to Stinson. During the route, YHC inquired with PAX on upcoming races. Oboe noted that he wasn’t signed up for any, but by the end of the conversation, we had another F3 HSHM entry. He’s signing up so let’s make sure we hold him accountable to that HC, Men! This guy has been showing up consistently on Sunday’s, pacing in front and picking up the six. He’ll be one to watch in November. Great push by him and Bobby Dall this morning.
During the run, it was also great to catch up with Maybelline. Looks like he’s on the recovery path as he was solid and consistent throughout the run. Now this Redenbacher guy is the reason why I titled this backblast.. “Pace Yourself.” He shared that yesterday after some coaching about pace with his 2.0-Swish before they ran the DD 5K, young Swish did not heed this advice. He got out way too fast and by the driving range was sucking wind and wanting a water break. By miles 2 and then eventually 3, the wheels came off… As I heard the re-telling of this story, I smiled. Been there, done that and had a similar experience trying to outpace Lipstick at the Torch Run. You live and learn.
Now heeding his own advice, Redenbacher comes into mile 3.5-4 with what appears to be fresh legs running down YHC as we head down Salem Ridge. Garmin starts to vibrate and I look down to see that he is pushing YHC to 8:25 pace. Ok- It’s on with about 0.25 to the stop sign before the Bass Lake climb. We approach the stop sign with all PAX, each one looking as if this climb is gonna suck….and well, it will, and it does. Great consistent pace is carried by all PAX to Stinson with a few rounds of picking up the six. We get to Stinson and inform Bobby Dall, Oboe, and Redenbacher that YHC is gonna head to the lot with about 5.1 mi. If they want at least 6.0, they should take the long way into Womble with the route around the baseball fields. They continued and all PAX regrouped in the lot and were rejoined by Dauber and Boy George.
Mary: Stretches OYO
Announcements: YHC 2-year Anniversary Q at PC tomorrow
T-Claps (Recognition): Maybelline’s return to the gloom. All PAX putting in solid efforts on the run and on the ruck.
Prayer: Prayers for Noah’s Ark and his wife Michelle. Dauber took us out.
PAX: Big Green, BioD, and Decoy
Warm Up: Mozy, Side Straddle Hops, Imperial Walkers, Wind Mills, Arm Circles, and Michael Phelps
The Workout: Super 21 with Merkins and WW1. After round 7,14, & 21 did 21 squats, calf raises, and monkey humpers
Mary: 1 mile jog
Announcements: September 14th dove hunt (more details to come).
5th Annual DDMR 5K August 17,2019
PAX showed up to race, volunteer and support. It was overall a great showing by our brothers. Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.
Thank you for letting me lead this mornings warm-up and COT.
Lipstick