Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Gotta Catch Them All

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EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound

After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow

Warm Up:

Circled Up for some nice Side Straddle Hops.

Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.

Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.

Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.

Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet

Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.

The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

It looks like team Koffing made it without being caught. Team Ditto was caught at the very end.  Excellent job guys.

Mary:

Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers.  I got no number lower then an

Announcements:

See Facebook and Slack

T-Claps (Recognition):

Warbucks — Cooper Ridge 10K 47:06  Pace of 7:32.  Great job!!!!

Prayer:

Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.

Foggy Gloom, No Foghorn, but found a Yogi…

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Pre-blast announced during 2.0 Squirts workout and sent via Slack and FB to PAX the night before that AGS will now operate under a 6am start time. With the new start time in play, YHC set the alarm for 5am, but had a near ‘Midget moment’ this morning realizing that the alarm stop was pressed and not snooze. 5:38am gave just enough time to quickly get the gear together, shovel flag in car, and was off and out of Wescott by 5:47am.

Arrived to an empty parking lot filled with a backdrop of dense fog and 51 degrees.  If ever there was a picture definition of ‘the gloom,’ there it was at Womble this morning. Planted shovel flag, did some Sir DawgPound Good Mornings while I waited for a possible Foghorn or Skidmark sighting. Though there was no formal HC the night before, there was an slight possibility that there would be a post from each.

Warm Up:

6:00am start time came and went and then thought that it could be possible that PAX believed their to be a 6:30 start. With that thought, I decided to stay close and do a loop with alternate stretch exercises at the corners around the soccer fields. If there were PAX in the lot, we’d run, but if not I’d pack it in and head to the Fern. Corner 1- 20 Merkins, Corner 2- 25 Prison Squats, Corner 3- 25 Mountain Climbers, Corner 4- Lunge Walks back to the Womble lot from the picnic shelter. At the lot, did a light jog to the other end and then another pass back to the original starting point.

The Workout:

6:25am and the first sign of life all morning appears in the form of a grey Mustang convertible. Passenger sporting bright orange apparel, enough to cut the fog consuming the lot. As I approached, there it was, an ‘F3 Yogi!’ license plate. Ready to go as always, it only took but a few minutes before the distinct decibels of excitement in his voice broke the air with a simple, “Let’s do this Mook!’

Solid lap around the soccer fields with some slightly louder than usual mumblechatter along the way. Squat hold in the lot, while YHC explained this morning’s route as usual to PAX and first-time guests. The night before, I had planned a route to the famed Lowe’s bathroom. I have to be honest, though the Beer Garden in this Lowe’s is a solid commodity, the real crown jewel of the place, is the bathroom. I’m sure Dauber and Lipstick would concur.

As Yogi was a first time guest to AGS, I decided it only felt right to give him the full lake loop experience this morning, complete with Soul Crusher at the end and save today’s route for next week. Off we went, around the baseball fields and onto Sugg with a some quality mumblechatter throughout. As we hit the greenway, darkness started to turn into early morning light, but with the fog we weren’t going to get any glimpses of a sunrise. I had made a comment that it was kind of disappointing that we weren’t going to see one this morning, but then was quickly corrected by Yogi, who mentioned that there was nothing disappointing at all. “Mook- how many guys do you know wake up on a Sunday morning, knowing that there is someone that morning waiting for him to make sure he’s holding the other accountable…Would you have run these miles if I didn’t show this morning?” (probably not, I was headed to the Fern where there wouldn’t be any inspiration to get me on a treadmill for 6 miles)…”Forget the sunrise, this..what we are doing right here, is living. This is F3.” There it was, as plain as day and with enough truth to cut the fog that lay ahead of us in half.

PAX rolled for another mile until we maneuvered counterclockwise around the lake. Strong push uphill at the top of the half moon, and kept mosey’ing until it came time to escape the lake via greenway or Soul Crusher. “I’m following you Mook.” Alrighty then… YHC took Yogi right and then the quick left to Soul Crusher. My attempt to invoke continued mummblechatter on this segment was quickly paused by Yogi, who wanted all the air he could get to make it up the hill in an efficient manner. Soul Crusher conquered and PAX made it out of Sugg with smiles and a few laughs with several Yogi chants of “Nice work…Come get you some” to other runners heading in the opposite direction.

Arrived back to Womble with an even 6.1 on the Garmin and equipped with another example of Iron Sharpens Iron.

Mary: Stretches OYO

Announcements: Next 2.0 workout- 5/4

T-Claps (Recognition): Yogi- first post at AGS and longest run of the year.

Prayer: Prayers for Shredder recovery, DoubleD and his family. Crablegs. Health and safe travels for all PAX and their families this week.

Inaugural Squirrel Patrol Ride

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Five PAX posted to BEGIN ROAD WORK. Little did we know the turns we were in for. Mumble chatter revealed that the PAX, like me, had not ridden in quite a while. Nonetheless, we were determined to launch some road training to prepare for the Triangle Triathlon on June 1, now less than 60 days away!

Warm Up: U-Turn 3.1 to 6.3 mile run
The Workout: As I finished up U-turn, I looked at my watch to find 7 am, the scheduled launch time for the bike ride. Then, I looked around and saw Emeril, Gump, Nemo, and UTI all dressed and ready to go. Uh-oh, good time to practice my transition.

We circled up quickly to identify a route. Because most were aiming to hit the 2.0 workout at 9 am, my plans had evolved to a simple down-and-back to intersection of Friendship and New Hill Holleman Road, near the US1 interchange. 10 miles, no problem. Everyone was game and we took off. But, upon reaching Old Holly Springs Apex Road, we immediately changed plans. This became protocol as we strove to Find New Roads.

On the first hill climb, I learned that UTI climbs on his bike the same way as without–strong and steady. Even with up and downs, we kept the PAX together. Gump kept hammering on his mtn/hybrid. Nemo kept hammering on his bike that he’s ridden on way more miles and any of us combined. In high school, he did a century a day for 10 days. A century is a 100-mile ride. Wow. Emeril had ridden these very roads twice a week in the days when these roads were quiet, even during the week. UTI has recent Triangle Triathlon experience.

Decision point: Woods Creek left or right? UTI knew we should go left. Now this was indeed a nice quiet road. I’ll plan to use this one again. At Woods Creek and Friendship, we found a lone rider taking a break. I thought he was waiting on riders since Double D type riders typically come down from Durham and Chapel Hill. Turns out he was just eating a banana and watching deer cross the road. He joined us to the our next non-pre-determined turn. Nemo recruited him along the way.

Decision point: Left on Friendship and head back to HS. On this segment, a squirrel decided to hop on Nemo’s foot, take a couple of revolutions, then hop on through the frame. Another wow.

Decision point protocol continued until we finally logged about 11 miles, depending on whose device/satellites we were using. Finally made it back to Starbucks for 5-man second F. Great ride, looking forward to next Saturday!

Square of Trust

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YHC arrived to find Kitty Litter parking.  As I was stationing the shovel flag, Cupid and Doc rolled in.

Warmup:

10’s – Good Mornings, 10 Daisy Pickers, 20 Emperial Walkers, 20 Hillbillies,  10 Don Quixote’s (Windmills), 20 SSH, then it was time to incorporate some yoga with pigeon pose

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 10 ct down the line (40 ct total) Wall sits.  During which Doc decided to pick up where Pikachu left off a couple weeks ago by starting his count down with a diatribe of stories.  YHC interrupted to encourage him to start his count down.

As we were doing our second round of wall sits HSRC rolled by and Lipsync swung over for a gauntlet of high fives.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (PAX went big on the rock selection)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 10  Windshield Wipers (lot’s of groans)

Aik’n Station Time:  PAX stayed together rotating clockwise after each set

  • Aik’n Abs: 15 (1.2.3.#) American Rock Hammers,  20 ct 6 inches, 10 Rockies, 30 ct Chillcut Planks
  • Aik’n Legs: 20 Rock Squats, 10 Star jumps, 15 Mountain climbers, 20 Step Ups
  • Aik’n Arms: 20 Dips, 10 Derkins, 10 Erkins, 10 (1.2.3.#) Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 10 WWIIs, 30 Homer to Marge (10 standard then 10 ct each leg)
  • Aik’n Legs: 20 Step Ups,  16 (1.2.3.#) Lunges, 15 High Knees, 30 Split Jacks

Cousak’d back to the Rock Pile then mosey to COT

Announcements: 2.0 workout @ Womble today, SW team training for June 1st Sprint Tri for anyone interested.

Prayer Requests:  Praise for YHC’s sister who was cured of Lymes disease. Prayer’s for marriages, our military and our country’s leadership.

YHC took us out.

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

We had a name but can’t remember it…

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There was a name for this BB that was discussed during the workout but it has escaped.

YHC, despite Carpex resistance to start a new Kettlebell style AO on a SUNDAY in Cary, decided to come down where he first had his vigin Q many months ago to brush up on his Kettlebell tactics.  Not to mention YHC had not Q’d since early February when he relocated to Cary.  Always a pleasure to see all the South Wake PAX but due to YHC’s limited availability a good beat down with more running than usual was planned.

Warm Up:

Lap around the parking lot then circled up for the following:

SSH ICx20

Imperial Walkers ICx15

Hillbillies ICx15

Peter Parkers x10

Standard Merkin x10

The Workout:

Partner Up

Partner 1 runs a lap

Partner 2 does 100 presses with a KB or plate, 200 shoulder presses with a KB or plate, and 300 goblet squats

 

John Cusack to stage

Partner 1 does L/R step ups (10 each side)

Partner 2 does 30 KB or plate curls for the girls, 25 rut rows, and 20 KB swings

 

Mosey to the Playground

Partner 1 does 10 pullups

Partner 2 does turkish getups

Flapjack, wash, rinse, repeat

 

Mosey back to the Stage

Partner 1 does BTTW

Partner 2 does LBCs ICx20

Flapjack then Partner 1 does People’s Chair while Partner 2 does Mountain Climbers ICx20

 

Everyone and everything back to the non-present flag

Mary:

6 inch hold ICx20

Freddie Mercury ICx15

Catalina Whine Makers OYOx10

WWII’s with KB to 15

Announcements:

Charity Golf tourney coming up to raise money for Healing Transitions

South Wake Dads and 2.0’s workout tomorrow at Womble at 0900

T-Claps (Recognition):

5 packs, 3 packs, and Fritters

Prayer:

Crab legs clinical trials coming up on Tuesday, unspoken

AMRAP

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AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.

Warm Up:

Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.

The Workout:

Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.

Once everyone was warmed up, the real work began.

Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.

  1. Station One: 10 elastic-band thrusters while partner does bar-hopover burpees, then switch roles, passing off the burpee count as you go, and writing down your total burpees at the end of 2 minutes
  2. Station Two: 10 jump squats while partner does dips. Keep going until 2 mins is up, rotating every 10 squats, then total your dips.
  3. Station Three: 20 deep knee strikes while partner does Man-Makers (Merkin position, hands on 35lb dumbbells; do a Merkin, and once up, do a row with one arm, then Merkin, then other arm row (with the dumbbell in hand of course!)

Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )

Combatives

Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!

Mary:

Around-the circle: each PAX picked an exercise and called count or casence.

Announcements:

First-Saturday 2.0 workout 9am tomorrow at Womble.

T-Claps (Recognition):
Prayer:

Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.