Is Winter Here To Stay?

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PAX: Banana Seat, LED, Norm, Gump, Martini, Fram, FedEx

 

FNGs:None
 

Warm Up: After a quick lap around the track we circled up for SSH, Imperial Walkers, Hillibillies, Sir Fozio Arm Circles, Squat Hold with atm stretches, Plank holds, and static arm stretches

The Workout: 7 Pax decide to join me at Mutiny and we moseyed over to the parking lot behind Club Worx where I instructed the Pax that we would lunge walk to the middle of the parking lot where we do one “no push-up burpee” then bear crawl to first island and do two “no push-up burpees” bear crawl back to the middle for 3 burpees and lunge walk back to the start for 4 burpees. That was round 1 for round 2 we did merkins and for round 3 we just moseyed and did SSH.

We then head over to the rock pile to chose a rock “suitable for you” and head to the shelter for 3 rounds of 5 exercises without dropping the rock.  The exercises included rut rows, curl for the girls, overhead press, tricep extension and goblet squats. We started with 10 reps and increased by 5 each round and if you did drop the rock we were all doing burpees. Needless to say we did burpees after each round especially after Banana Seat said that “doing burpees wouldn’t be a bad thing,” LED put his rock down, and Norm already know that the burpees were coming either way. After that we did 2 rounds of chest press, one arm chest press, half Turkish get ups and a variety of merkins.

We returned the rocks and lined up for Indian Run to the tennis courts for Mary.

Mary: Got to the tennis courts and thought Red October was not finished so started Mary with American Hammers IC x 48, to the displeasure of the Pax, for your QIC turning 48 on Saturday.  For the rest of Mary check out Red October backblast.

Announcements: Work (painting, caulking, sanding, etc.) at Mama’s house this weekend, weather permitting

T-Claps (Recognition): The Pax for braving the 20 degrees

Prayer: Fram and M having a baby soon, injured and sick Pax, military especially those going through a difficult times here and deployed

Icy Scarecrow

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IT WAS COLD

EC: Beater, Dovetail, Martini, Yosemite

FNGs: None

Warm Up: Good mornings, arm stretches, SSH, Sir Fazio Arm Circles, Daisy Pickers, Imperial Walkers, warm up lap

The Workout:  YHC brought some icy 5gal buckets for the workout (3gal fill)…Icy Scarecrow – hold buckets out as far as you can for as long as you can (or 1 min +) as the timer…other PAX do exercises:  Lunges, plank jacks, squats, mountain climbers, mickey mouse merkins, bear crawl x 2, duck walk.

 

Icy Curls for the Girls – 10 each arm for one PAX as timer while other PAX alternate between Balls to the Wall and Wall Sits

Icy Laps with partner – Partners take lap with Icy Bucket while other PAX (partnered up) Broke Back Merkins and partner merkins (can’t remember name).  Then rinse but no repeat, alternating to Smurf Jacks and Imperial Walkers

Mary: 1 min plank, box cutters with hold at end, Mary Antoinettes, American Hammers

Announcements: Possible new AO, shhhh….more details coming

T-Claps (Recognition): everyone coming out in the freezing cold

Prayer: Praise – Gamecock’s sister having a baby soon!  Prayers – Yosemite custody situation; more time with daughter.  Beater for cardiologist visit

Cool trip to RoviSys

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Was able to convince a few of the 12 Oaks pax into some EC to get us warmed up.  Blue Hen showed up in a trash bag with socks for gloves.  Neither Moby nor myself thought much about it, we got in two miles on way to Da Nut.

Pax: Blue Hen, Moby, The Dawgpound, Buford, Cowboy, Redenbacker, Da Business, 3rd Cousin, Pablo, Dumbo, Java & YHC

FNGs: Too cold

EC: Blue Hen, Moby, Cowboy, The Dawgpound, Buford, Redenbacker and YHC, ( over 50%!!)
Warm Up: Began the mosey towards Green Oaks Parkway.  On route, stopped for SSH IC x 20, Sir Fazio arm cirles 10F 10R, Good Mornings IC x 10
The Workout:Got to the ramp for a few rounds

1) bear crawl to top, ran across lot, plank hold for the 6, 5 merkins with R foot up, 5 with Left foot, ran to base of ramp

2) crawl bear up ramp, ran across the lot, plank hold for the 6, diamond merkins x 20, ran to base of ramp

3) crab walk up long straight away, ran across the lot, plank hold for 6, 5 merkins right hand forward, 5 left hand forward, ran to base of ramp

4)russian typewriter.  On the bars, went IC x 3 to left, one merkin repeat x5, then to the left x5, switch sides and repeat.  Some mumble chatter that the Russian’s didn’t type this way Met at the top of the ramp for freedom hammers IC x10, dying cockroach x 10, rinse and repeat.

5) pax went down the ramp anyway they wished from the previous exercises, (ie bear crawl, type writer, etc).

At the bottom, we headed back stopping for urkins x 20.  I had to head home to relieve my M, Blue hen took over.  Lead the pax to patty cake merkins x 15, dookies, ( squat hold with arms out as if reading the paper, once a car came, jailbreak to light pole) Shoulder taps x 15, nipplers x 15

Mary:bear-kins x 15

6″ leg hold seal claps x 15

American freedom hammers x 15

6″ leg hold around circle x 5count
Announcements:Long ass ATT run 2/22, 2nd F to follow, Shield lock going strong
T-Claps (Recognition):Blue hen for finishing for me since I had to bail.  Appreciate the last minute take over
Prayer:Someone did in my absence

Always great to lead.  Thanks boyz for supporting on this colder morning!

Better Get Warm in a Hurry

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EC: 187, Warbucks

A dozen pax converged at the Teeter for a very cold (24 degree game time temp) Purple Cobra led by YHC. It was so cold I was tempted to start the AO about two minutes early to get back to my warm house 2 minutes earlier. We are certainly blessed in this life by our warm homes and families. The goal: Keep moving quickly!

FNGs: Not today, son!
Warm Up: 5:30 hit and we quickly circled up for SSH x 30, GM’s x 10, Overhead Claps x 10, Seal Claps x 10, Mountain Climbers x 20, Daisy Pickers x 10.
The Workout: Not nearly warming up yet so, YHC called Indian Run behind the stores and onto the GCF lot. Time for some DORA.

Runners proceeded right out of the lot on down to the dead end at the bottom of the hill. Partners completed 100 Merkin, 200 BB sit ups, and 300 prisoner squats. This took roughly 26 mins. for future reference. Plank holds for the 6 while Deadbolt led a minute or two of various plank holds.

Now much warmer, we kept it moving. The next Thang was a series of exercises done in the GCF lot in the following order: Pax do 10 Irkins, run to island and perform fast feet around the island ( I’m told this is called a New Mexico special) run to 2nd island, repeat New Mexico special, the complete 5 Sumo squat jumps. Return the same way we came.  Repeato and repeato a 3rd time only now lunge walks between islands.

Pax then did Indian run back to flag for some Mary.
Mary: LBC’s x 13. (Thanks  to the HIM who picked up my count as I was coughing up something nasty during this), Shoulder Taps x 13, Freddie Mercury x 13, and Catalina Wine Mixers (YHC called “ Tasters”, one day I’ll get it right) x 13. Have a nice day!
Announcements: Kosher has put out on Slack a 3rd F opportunity for us all. Take a look.
T-Claps (Recognition): Abe gave YHC a shout out for picking up the Q on the fly yesterday at Downtown Train. This is what we do brother!
Prayer: Continued prayers for Kosher’s cousin dealing with loss, our military and 1st responders, particularly police in Hawaii at this time. YHC took us out.  It was an honor to get stronger alongside you HIM’s this morning.

Murph / 2

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4 Pax braving cold Monday night workout

Warm Up:  Run one mile

The Workout:  50 Pull-ups, 100 Merkins, 150 squats

Mary: Run two miles

Announcements:  none

Prayer:  Silent

Pablo’s Birthday Q at Paradise City

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15 PAX, 6 for EC, braved the cold temperatures to come and celebrate Pablo leveling up after another trip around the Sun.  I appreciated all the friendly faces that came out to show their support.  It was good to see Java’s dog, Nespresso, venture out into the gloom until Warbucks decided to hurt the dog (shame on you!! jk).

FNGs: None

Kotter: Particle Board

Notable Absences: Midget4Life

EC: Skidmark, Warbucks, Buford, Dawgpound, UTI, Pablo

Warm Up: started with a mosey the back way around toward tennis courts stopping multiple times for warm up exercises in cadence: SSHx40 (1 extra for good luck), IW x10, HB x10, Sir Fazio Arm Circles 10F&10B, seal claps x10, overhead claps x10

The Workout: Q got a headcount and split the PAX into 3 groups of 5 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations that started at the top of the ramp area and went toward the stop sign on Sportmanship Way.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Hand Release Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  When completed, PAX moseyed to the box office and split into 2 groups, 1/2 PAX did bulgarian squats x10 each side and the other 1/2 held BTTW x 2 rounds.  Mosey to the flag for Mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10 regular x5 right leg up x5 left leg up, Boxcutter x20, Freddie Mercury x20, Pickle Pounders x10

Announcements: 2nd F opportunity at Wegman’s for lunch followed by Ice Skating at Raleigh Ice Plex, 3rd F opportunity to support family member of Kosher to build a playset (info to be posted on slack)

Prayer: Wallaby, Crablegs, Unspoken, Warbucks took us out.

Cold Start and Unexpected Opportunity

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The temperature read 28 degrees as I stepped out of the car this morning to be greeted by 7 fellow PAX who decided like me to get stronger and forsake the fartsack. After 2 mins of mumble chatter it became apparent that we would call an audible since it was 05:30 and no Q present. YHC took the opportunity to lead these mighty men for the workout today in what became my VQ. Now… if I could only figure out what Thangs we would do.

QIC: Fanny Pack

Pax: Da Business, Fanny Pack, Mr. Terrific, Oboe, Quiver, Shredder, Tetanus, 3rd Cousin 

FNGs: None
Warm Up: Mosey the standard loop around the parking deck. Circled up in parking deck for: SSH x 20, GM’s x 10, Sir Fazio’s x 10 F/R, Mountain Climbers x 20, Hillbillies x10, and Imperial Walkers x 10.
The Workout: Now I had a plan, or at least half a plan. We ran 7’s down the length of the parking garage starting with standard merkins on one end and dips on the other. Each PAX ran hard in between. Moseyed over to the rock pile.  Circled up for what was primarily 2 exercises at each rock (we would rotate counter clockwise) an upper body move and a lower body/core move. Each exercise had a 10 count. Let it be disclosed that YHC miscounted on a couple of moves. After each pair of exercises, pax did merkins starting with 1 and going to 10 before shifting spaces. Thanks to Shredder for reminding YHC to move the circle to a safer place in the parking lot.  Exercises: Curls for the Girls x 20, Shoulder Press x 20, Tricep Extend x20, Ground Pounder x 20, Bus Driver x 10, Squats x 10, Torso Twist x 10, Goblet Squats x 10, Rut Rows x 20, Rock Spanks x 20, Dying Cockroach w Rock x 10, LSF x 20, Homer 2 Marge x 10.

Mary: YHC called 10 counts of: Shoulder Taps, Freddie Mercury, and Catalina Wine Tasters (I referred to these in error as Catalonia Wine Smellers which caused some confusion). Remaining PAX took turns calling out 10 counts of the following: Fire Hydrants, Box Cutters, LBC’s, Mountain Climbers, Pickle Pounders, American Hammers. Plank Hold was done for a 5 count by all PAX.
Announcements: YHC’ s non VQ will be at Purple Cobra Tuesday. Quiver let us in on some fine arts he’s had the pleasure of viewing recently.
T-Claps (Recognition): Shredder for keeping me on time. I did not expect to need my watch today.
Prayer: Our Armed Forces and Nation, those PAX that are ill these days, unspoken.  YHC took us out.  It was an honor to lead you fellas in getting stronger this morning.

Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.

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FNGs:  wicked cold start (29 degrees) under a beautiful crescent moon.  No FNGs in sight.  Planted shovel flag and broke out my Pandora and Bose speaker.  We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music.  16 bit loved the music btw!

Warm Up:  Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track.  LED captured the moment by saying something to the effect, “This stupid Shield Lock thing.  I wouldn’t be out here otherwise.  You ‘Masters’ are killing me”.  Nice to be back in the Quay and loved by my brethren.  Still couldn’t feel my fingers.  Mosey to the open parking lot for the following exercises:  SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold.  From squat hold into merkins and various plank hold positions.

The Workout:  5 PAX headed to the shelter with their kettlebell.  We welcomed Yogurt to his first Red October AO.  YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).

25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros  (R & R)

10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)

10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)

10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)

10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins

About this time, we left our bells and headed to the wall for BTTW and People’s Chair.  15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count.  Back to the kettlebells.

Mary: No sight of mutiny PAX.  On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven.  Looked up and saw FedEx with the PAX on the tennis courts.  Mosey and joined them.  PAX looked spent on our arrival.  FedEx tossed me the keys with 4 mins left.  Not knowing what PAX had just gone through, I called out American hammers. Oops.  Lots of groans.  I guess they just did a bunch.  We knocked out 10, added cockroaches, box cutters, have a nice day.

Announcements:  Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.

T-Claps (Recognition):  PAX who came out.

Prayer:  Warmth.  Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.

FedEx took us out.

 

An honor and privilege leading you men in the gloom on this frigid morning.  – Dauber

Doubling Down With QIC Triple Lindy

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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

Half Dozen for 3, 5, and 6 miles @AGS..

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YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.