No Rain at Paradise City Although it was Rainmakers Birthday

/in /QIC:
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During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards.  After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/.  Feel free to add your comments and thoughts to your favorite social media forum.

 

Now on to what happened.

5 PAX showed for the normal EC route.  Emeril, Yogurt, 187, Skidmark and YHC (Cowboy).  It feels kind of odd running with no rain.

Warmup:

PAX took a light jog around Ting park with the following stops and exercises:

Ticket Office

  • SSH in Cadence x 20
  • Windmill in Cadence x 10
  • Good Morning Cadence x 10

Basketball Court

  • Fozzio Arm Circles Forward x 10
  • Fozzio Arm Circles Backward x 10
  • T-Claps x 10
  • Monkey Humpers x 10

The Workout:  

After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot.  On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning).  At each corner the following exercises were performed:

  • Burpees x 5
  • Squats x 10
  • LBCs x 20

We repeated this for 3 laps with some looping back for extra to pick up the six.

With little time left we headed to the top of the Ting Ramp where we split into 2 groups.  1 group did BTW while the other group ran ½ way down the hill and back.  We then switched and repeated.  We then headed back to the basketball court for Mary

Mary:

YHC grabbed his phone and then settled into a quick session of Mary.  The following exercises were completed:

  • Low Slow Flutter x 15
  • Pickle Pounders (called by 187) x 10
  • Merkins (called by Packman) x 10

It was great to be given the opportunity to lead.

Announcements:

  • Its Rainmakers Birthday. If you see him today wish him Happy Birthday
  • 2.0 Workout on Saturday was great. Will need a couple of PAX step up and Q future workouts.  1st Saturday of every Month.

Prayer Requests:

  • Family known by PAX who lost a child
  • Prayers for Health this week
  • Unspoken

To Poop or not to Poop

/in /QIC:
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Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning.  I will do my best to summarize the morning in Mookie’s best literature.

Standard AGS Loop 6 miles-  The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come)   We took off on feet + Forceps on cruise control for Bass Lake.  We enjoyed a nice pace this morning and didn’t push ourselves.  As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning.  We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well.  YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles.  Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup.  Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop.  UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble.  Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.

I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.

Announcements: Nemo shared his involvement with fellowship brewery.  Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Pax of 1: The Lonely Virgin

/in /QIC:
PAX:

QIC: Doc

YHC arrived at Ground Pounder after traveling this week to find a significant lack of F3 brethren and no flag. Quickly considered that he may have missed a post during his travels and recognized that duty called for his virgin Q. Motor Boatin arrived seconds later, assessed the quality of his Q and wisely decided to head for home to work out on his own. So, YHC gathered the Pax and headed out.

Warm Up:
Easy 1-ish mile warmup jog and some SSH X20

The Workout:
Playground shuffle: YHC took advantage of three playgrounds in the area.
–Fellowship jog to playground 1, then irkins X 20, derkins X 20, pullups X 20, dips X 20, squats X 20

–Partner carry to playground 2, repeat

–indian run to playground 3, repeat

Repeat circuit multiple times

Mary:
Freddie Mercury X 25, LBC X 25, Hillbillies X 10, Imperial Walkers X 10, Low Slow Flutter X 25, Homer to Marge X 25 (then 10 each leg), Merkins (X 20 regular, X20 diamond, X 20 wide grip), slow jog and stretching.

Announcements:
Point of trust, name-o-rama, announcements, gratitude and request went pretty quickly. Some pax grumbling about the lousy Q, but hit 45 mins and headed home.

Taper Mode Edition

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Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.

Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.

Tower of Power/Pain

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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

Burnin’ Down The Quads

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9 men came out in the gloom to pick daisies, sing, and dance.

Just kidding; we worked out.

Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.

Warm Up:

Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips

The Workout:

5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.

Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.

Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).

Mary:

Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).

Announcements:

Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.

Prayer:

The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil

Embrace the Suck @ Crazy Ivan

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Warm Up:  A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees.  Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter.  No new FNGs.  Your QIC started promptly at 530 am with a jog around the tennis courts.  In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them.  Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run.  With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school.  I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days.  Squat hold for the six.  Circled up for the following exercises:  25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.

The Workout:  Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises.  The following k-bell exercises were executed in cadence or reps:  25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls.  PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition.  One extra k-bell was added to make exercise work.  PAX set k-bell down near curb stops and walked back to the start of the right white line.  PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT.  On next bear crawl, PAX added a k-bell side lift after merkin.  RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift.  Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed.  After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises.  These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground.  After a ten count, PAX performed five man-o-makers OYO.  PAX John Cusack back to the cars.

Mary:  PAX embraced the suck with core exercises on their six, side and chest.  Dauber called out 10 count cadences of the following exercises:  Low slow flutters,  followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?).  Some yoga stretches (DDawg, Pigeon) thrown in for good measure.  Five merkins with last merkin hovering just above the ground for a fast 10 count.  Time up.

Announcements:  BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too.  Congratulations to the two newest members of the Fritter Foundation:  187 and UTI.  Special shout out to UTI who embraced the suck with Breathtaker -well done brother.  Stay hydrated this week; nothing new on race day.

Prayer:  Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up.  Other prayer requests I had forgotten. (apologies)

A true honor leading you men.  Thank you for the opportunity.  -Dauber

(EC:  187, Skidmark, UTI)

A moist “circle merk” with the Japanese Express

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16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad

What the Fog?

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Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx. 

EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187

Warm Up:

Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings. 

The Workout:

PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.

Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins. 

Mary:

Each pax perfomed 10 second count of abdominal exercise of choice.

Announcements:

See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.

Prayer:

Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for  fitness and fellowship.