Oct-14 Murph
Pax of 4 for Murph workout with some modifications.
EC: 4-5 miles for Pikachu and Skidmark
FNGs: None
Warm Up: Run 1 Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: none
Prayer: Silent
Mumblechatter on fleek
Today was brought to you by the numbers 4 & 1.
FNGs: Scared em all away.
EC: Warbucks, Emeril, 187, Dawgpound, ShamWow! (UTI ran a +2 mile route from his house to the AO)
Warm Up: Mosey around the HT Lot – Remember the route… Back to the flag, circle up. Let the Mumblechatter begin… SSH x50 (we would have stopped at 41, but that was too obvious, plus UTI and Warbucks clearly had their Wheaties this morning…). Seal Claps x10, Overhead x10, Sir Fazio x10, Seal Claps x10, Overhead x10, The entire warm up cadence was basically inaudible with the excessive mumblechatter and 41’s thrown in versus the running counts. Not to mention YHC took a rash of shit from just about everyone. Love you guys. It truly is an honor to lead.
The Workout: Two lines of 5 formed for the Bataan Death March Indian Run. Two laps around the AO with 1 PAX dropping for 5x diamond merkins and catching all the way up to the front on lap 1. Lap 2 x10. Back to the Flag, circle up SSH x41, Seal Claps x10, Overhead x10.
Mosey to the back lot. PAX split again into two lines of 5. 1 line on the wall, other line in front. Something like this:
Round 1 – BTTW/SSH x41 IC switch.
Round 2 – Wall Sit/Smurf Jacks x41 IC, switch.
Round 3 – BTTW/SSH x41, switch
Circle up for a short Plankorama x10: Peter Parkers, Left arm/Right arm Up, Standard Merkins
Mosey down to the dark side of HS…(The greenway behind HT and the retaining wall) – Two groups of 5 again:
Round 1 – BTTW/Diamond Merkins with a 41 count, switch
Round 2 – Wall Sit/Standard Merkins 41 count, switch
Mosey back to the flag to find Mary.
Also, if you ever wonder why I bring so many SSH’s into my Q… https://www.fitandme.com/benefits-of-jumping-jacks/
Mary: Even Harris Teeter’s “Associate #128 was calling security about the verbal hazing going on. Overhead announcement: “Security has been alerted, something something something”, On with the show: 41 WWII, 41 Freddy Mercury, 41 LBC, Have a nice day!
Announcements: Basically a bunch of vague announcements. Maybe there is a Holiday party at some point, Maybe there is a CSAUP? Happy Birthday today to Quiver’s wife (that was about the only thing definitive). Join me on Thursday for my actual B-Day Q at Disney…
T-Claps (Recognition): UTI for his out and back from home.
Prayer: YHC took us out
South Wakes first ever Slaughter Starter?
YHC’s first time Q’ing at Nutcracker. For the special occasion I dug into the exicon for some new exercises. Had 8 show up for the fun. Thanks for the strong work, Men!
EC: The Natural, Alpine
FNGs: Nope
Warm Up: Started with two laps around parking lot. During laps we did some side shuffles and ran backwards. PAX circled up the following exercises: 20 burpess OYO, windmills, daisy pickers, good mornings, toe touch (10 count x 2).
The Workout: Mosey to track behind school for the 4 corners, where PAX completed a round of various exercises at the four “corners” of the track. In between exercises, PAX got in line for Indian Runs for a full 1.25 lap to the next station. The following exercises were completed at the corners:
Happy Jacks (5 SSH x 2 Squat Jumps) x 10 rounds
Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress
Monkey Humpers x 50 in cadence
Hurpees (hand release burpees) x 5
Peeping Lipstick (Turkish get-up with star jump at top) x 5 each side
Merkin into sideplank x 8 each side
Curtsy Lunges x 15 each leg
Iron Hulks (Merkins:Airpress (1:5) – Total 6 merkins: 30 Airpress
Mary: LBCs X 50 in cadence
Announcements: Slide Rule looking to start Bible Study in the new year. More details to follow.
T-Claps (Recognition): All PAX for a strong effort this morning.
Prayer: The Naturals brother (foot surgery)
10 PAX for AGS
EC: Fonzie, LED, H1N1, Redenbacher
FNGs: None
Warm Up: Standard Mookie Warm up…light mosey around the lot and alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.
The Workout:
Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise), up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.
Bernie and Pilgrim completed their power testing at the Womble loop.
H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.
Oboe rucked with breathtaker +20…solid work Oboe.
Mary: Not today, we were short on time when we arrived for CoT.
Announcements: Check Slack and Facebook.
T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.
Prayer: Continued prayers for Bernie and his family and all unspoken requests.
YHC took us out.
Mondays, the sooner you start Mondays, the quicker its over.
Ahh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.
FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
Thang 1:
50 lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt. With that done decided we should do some Erkins and Dips
Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.
Mary: Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements: None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.
COT:
Count-a-rama: 4
Name-a-rama: 3 Meh 1 Respect
TClaps: Oboe for gutting it out with Breathtaker
NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.
Kryptonite-esque Monday Morning
YHC preblasted the night before to warn PAX that today would be a high tempo style bootcamp with around 3 miles of running. I don’t know if it was that, a little Q sheet discrepancy, or a combination of both, that led to a typical PC workout to have lower than expected numbers. There was no flag, no site Qs, and no PAX from Woodcreek 🙁
3 Mile EC was done by Warbucks, Maybelline, and YHC.
2 Mile EC was done by Dawgpound, Buford and Cowboy.
FNGs: none
Warm Up: Mosey up the ramp to the top by the ticket counter. Circle up for the following:
Good Mornings ICx10
Frankenstein Leg Kicks ICx10
Seal Claps ICx10
The Workout: Partner up based on speed. Partners started running in opposite directions until they met up. When they did meet, 5 pattie cake merkins were performed. Then turn back and run in the opposite direction until meeting up again with said partner. This was done until there was a total of 10 meetings. Some of the PAX that finished early did a few core style exercises near the ticket counter area until the 6 arrived.
Mosey down the ramp and over to the tunnel. Partner 1 did BTTW while Partner 2 ran to the end of the path and back, flapjack. Then People’s Chair was performed while the other partner ran to the end of the path and back, flapjack. Mosey over to the basketball court / “virtual flag” area.
Mary: Circle up at the basketball court. Each PAX called out a 10 count exercise. Except for Lucky Charms who called 5 Burpees OYO which led YHC to conclude with 10 Turkish Getups OYO.
Announcements: We are about a month out from HSHM. This was most likely YHC’s final Q in South Wake.
T-Claps (Recognition): Maybelline getting faster and stronger post injury
Prayer: Unspoken, YHC took us out
Truly an honor to lead – thanks guys for coming!
Cards Again? Why not!
PAX: Flyboy, Jerk, and Decoy playing cards at South Park.
Warm Up: 4 mile EC run
The Workout: Deck of Death with Derkins, Dips, Squats, WW2 with Aces and jokers being 10 burpees.
Mary: 7’s with body shakers and Turkish get ups.
Announcements:Sunday Black Ops Run and Smokey Mountain Relay in April.
Prayer: friends/family suffering or recovering from sickness or injuries.
Welcome FNG – Convict
4 HIMs at GP this morning including an FNG who saw the write up in HS Magazine.
FNGs: Convict (Miami fan)
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 40 ct Wall Sits (Al Gores, Prisoner, Morrocan Nightclubs)
Mosey to the rock pile
3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders
3 sets of 10 ct Windshield Wipers, 6 Inches and Presses
Return the rocks and mosey to the playground
Face cards (10’s)
- 20 Merkins and Split Jacks (diamonds)
- 20 Dips and Rocky’s (clubs)
- 20 Mountain Climbers and Lunges (spades)
- 20 Plank Jacks and Americans Hammers (hearts)
- 20 Goof Balls (Jokers)
5 minutes of Mary
- 4 sets of 10 ct Supermans (Dive to Free Falls)
- 5 sets of 5 ct Boat Canoes
- 10 3 ct Pickle Pounders
- 20 ct 3 ct Homer to Marge (single leg)
Announcements: F3 Picnic today, HSHM end of November
Prayer Requests: Prayers for DOA’s wife who lost her Mom and continued prayers for Forcep’s boys through the separation.
Recover on the Burpee
FNGs:None
EC:Aquaman, Bullseye, Katniss
Warm Up:Mosey to Ivan lot then a few of the regs. SSH……
The Workout:Partner up. 100 burpees, 200 Merkins, 300 LBCs while the other runs at 5K finishing pace around the lot. Once all were finished we ran 400ish meters (1/2 way around soccer fields) at 100%, stop and do 20 merkins, then 400 meter cool down. Rinse and repeat 3X before it was time for Mary.
Mary:Low slow flutter x20 right into box cutters x20 right into protractors feet never touching the ground. Flip over for 20 hand release merkins then back on the six to finish off with YHCs favorite….Boat Canoes!!!
Announcements:
T-Claps (Recognition):
Prayer:Deadbolt took us out.
Patches O’Houlihan secrets of dodgeball
EC: UTI, Axe, 187, Full House, Cupid
ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe, Redenbacher, Snap, UTI, 187 ,16-bit
FNGs: None
Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps
The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front. Proceeded to tennis courts for Average Joe’s vs. Globo Gym. Apparently Fram used to be a professional dodge ball player, who knew! Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.
Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day
Announcements: F3 picnic Saturday 11-2 Harris Lake shelter
T-Claps (Recognition): Great to see Crap Legs out today!
Prayer: Oboe, had to put down his dog yesterday, 16 years old. Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken. Health of all PAX and those training for half/marathon’s coming up.