Stairway to Eleven

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Was informed by Lipstick late last night that he may oversleep his Q at Disney, so I took the Q to ensure the “happiest place on earth” continued to run smoothly.

EC: Emeril, Pablo

Notable Absences: Dumbo

Midget Sighting: Yes (confirmed with multiple witness, but not on slack)

FNGs: None

Warm Up: Mosey around the soccer fields.  Exercises led by Emeril: Good Mornings, Cotton Pickers, Hillbillies, Imperial Walkers

The Workout: Mosey to the abyss, partner up (at a safe distance) for a Dora 1-2-3 (100 Merkins, 200 Mountain Climbers In-Cadence, 300 squats) with exercises split between partners.  Partner 1 start the exercises, partner 2 travel down the abyss and do 5 star jumps (adding 1 star jump for each additional trip down the abyss) and back up to switch with partner 1.  Wash rinse and repeat until all exercises are completed.  Mosey back to the flag for the next exercise; 11’s on the road/hill between the flag at the top and stop sign at the bottom.  Starting at the flag, run to the stop sign for monkey humpers (in cadence) and back to the flag for shoulder taps (in cadence).  Finished with no time to spare

Mary: No time

Announcements: Check Slack and FB, Running this Saturday at Womble

T-Claps (Recognition): Foghorn on the front line with all this chaos

Prayer: Q*bert (his dad has been extra salty), Dawgpound’s daughters (stuck home with dad…), First Responder, HCPs, All those affected by the Corona Virus with illness, job displacement, challenges with schedules, kids, and TP shortage.

Looking for Some Normalcy at TBD

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FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Three’s Company at the Nest: No Shenanigans Needed

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FNGs:  None

Drove in early to Falcon Park in low 50 degree weather with the threat of rain looming all around FV.  I saw Norm’s truck and thanked God for someone showing up.  He wrapped up an EC run before joining me.  At this time I saw Boy George enter from the woods.  A short cut?  Unknown.  Those woods would come in handy as I soon realized I needed to adjust gross weight.  I asked Norm to began promptly at 530 if I was detained.  Luckily, I made it back in time and grabbed some Purel before leading the PAX in a warmup.

Warm Up:  Nice jog around the Falcon Park block.  PAX were in a good mood and rain was holding off.   Circled up for the following exercises:  Good AM, Don Quixote, Daisy Pickers, Hillbilly, Imperial Walkers, Sir Fazio Arm Circles, O/H claps, Seal Claps and Ospreys.  Michael Phelps.

The Workout:  Had lots of options running through my mind after I had picked up the Q from Martini the night before who needed a replacement due to work requirements.  I asked the PAX to do a modified Dora consisting of 100 Merkins, 100 LBCs, and 100 Squats.  One PAX would run around the parking lot and then we would rotate.  Norm thought I had said 100, 200, 300 and was in beast mode knocking out the exercises as we quickly determined he did a lot of reps!  Shout out to Norm!  Once the reps were completed, we moseyed to the brick wall.  Note to self:  make sure the wall is high enough for BTTW.  Executed BTTW and People’s Chair with a 20 cadence count.  Worked on some leg stretching with alternating straight and bent leg L, R.  Legs were feeling good.   Lined up at the end of the parking lot and executed bear crawls to the opposite curb.  10 erkins before heading backwards in a crab leg crawl.  Began three core exercises including hello dollies, 6 inch leg lifts and H2M in 10 cc.  On our feet for karaoke to the Right.  Toe taps for a 10 count.  Karaoke back to the Left.  Alternating Lunges back to the curb.  Mosey to the club and executed an old basketball drill jumping as high as you can 10 count on the wall.  I jumped the least high for sure.  Mosey to the curb and executed dips.  If you are still reading this, come out to TBD tomorrow and wish me ‘Happy St. Joseph’s Day’.  I will buy you a coffee/breakfast beverage at 2nd F post TBD.  Talked about proper hand placement on the curb preventing injury to the sac on the shoulder.  (saw it on you tube yesterday, has to be true).  Back to the brick wall for Carolina dry docks.  Time was running by quickly. Had PAX sprint across the parking lot to the Handicap sign.  Final exercise before Mary:  50 SSH in cadence.  Still no rain.  God is great.

Mary:  Lots of stretching.  Great mumble chatter with updates from home/home front.

Announcements:  Movie night CANCELLED (found out later in the day the theater was closing).

T-Claps (Recognition):   Both Boy George and Norm for getting out in the gloom during this difficult time with COVID-19.   Norm for EC/extra reps during Dora too.

Prayer:  Our Families.  All of us impacted by COVID-19.  Injured PAX.  Unspoken.

HAPPY ST. PATRICK’S DAY

2nd F at Panera Bread.

 

An honor to lead.  -Dauber

3/17 Prison Yard with some creative Social Seperation

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Pax of 3 braved the Wardens St Patricks Day social separation workout

Double D, Sprinkler and Warden Breach

Warm Up: Mosey around the parking lot with 22 counts of SSH, Frankensteins, Windmills and Good Mornings

The Workout: 6 Stations of work with plenty of space between

Weight Plates- Shoulder Shrugs

Battle Ropes- Waves and Slams

Kettle Bell- Swings

Med Ball- Overhead Slams/ Russian Twists

Sandbag- Groundpounders

Pain Sticks- Squats

3 rounds- 90seconds of work with 15 secs to rotate between stations.

Prayer: Keep level heads in light of all that is going on, we will get through it and how we do will be what folks remember.

Stress Buster

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There is no better way to handle stress than a good old Murph!

Warm Up: Run one mile

The Workout: 100 pull-ups, 200 Merkins, 300 squats

Mary:  Run one mile

Prayer:  Health and gratitude

Shenanigans at the Nut

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St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC  did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race.  Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out.  Thanks for letting me lead the St. Paddy’s Day celebration.

Paradise City Anniversary Q YHC

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EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWI’s

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

COVID Friendly at Mutiny

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We had a good morning at Mutiny/Red October with a total of 9 PAX. Five of them opted for kettlebells at RO while the remaining 4 opted for a boot camp beatdown that was COVID friendly from the size of the groups to the nature of the workout.

It all began with EC featuring LED, Buttermilk and YHC and a slightly modified route.

Once returning to the parking lot we had a few minutes to offer a COVID-friendly greeting and it was game on.

FNGs: None

Warm Up:

Mosey around Club Worx followed by Good Mornings, Windmills, Sir Fazio Arm Circles, Frankensteins, Imperial Walkers, Hillbillies, and SSH.

The Workout:

We moseyed to the rock pile so we could each grab our very own medium-ish sized rock. 3 PAX did an AMRAP exercise utilizing the rock while the 4th PAX ran to the end of the parking lot and back, then the next PAX would run while the other 3 did another exercise…

Round 1: Goblet Squats
Round 2: Curls for the Girls
Round 3: Overhead Press
Round 4: Tricep Extensions
Round 5: Rock Lunges
Round 6: LBC’s (w/rock)
Round 7: Wonder Bra’s
Round 8: Irkins on the picnic tables
Round 9: Dips on the picnic tables
Round 10: Merkins

Rinse and Repeat one time…

We then moseyed to the playground for a mini-circuit of Derkins, Pull-Ups, Leg/Ab Extensions (using the swing), and Step-Ups.

Rinse and repeat one time then it was time for Mary…

Mary:
We started off with some American Hammers while we waited for the RO crew and Dauber then took over. After some chill cut plank work and a couple of yoga stretches, time was up.

Announcements:
Stay tuned to FB and Slack for updates on upcoming events in light of the rapidly changing COVID situation.

T-Claps (Recognition):
Thanks to all who came out for EC and the main event. Let’s continue to encourage each other and hold each other accountable through the next few weeks in light of the pandemic.

Prayer:
Those who are sick with COVID.
That the pandemic will end sooner than later.
For the sanity of parents while kids are out of school for at least the next couple of weeks.

Let’s look out for each other and our neighbors!

Yes Ivan Happened Last Friday

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EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

5 PAX Social Distancing at Red October

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EC:  Norm, LED, Martini.

Came in early for me (5:21) and saw three lighted vests trying to cross the road.  I was covering Q from 16-bit at RO.  Wasn’t sure what the numbers were going to be.  None of the PAX in my neighborhood are active in F3 anymore.  I recognized a white Maxima in downtown Fuquay and smiled as I realized Gump was coming out.  I had an extra kettlebell and hoped he would join me.  PAX quickly starting filing in.  And Norm called 5:30 and we were off.

FNGs:  None

COVID-19.  PAX keeping their distance, refraining from fists bumps and high fives.  New reality.  Mixed emotions.

Warm Up:  Norm (Mutiny Q) led a warm-up run around the gym.  Circled up for good am, hillbillies, imperial walkers, windmills, Fazio arm circles and SSH.

The Workout:  PAX met up with Dauber under the picnic table shelter.  I initially thought it was only going to be Gump and me.  Excited to see HOA, Buttermilk and Banana Seat join us. Wanted to keep a high temp.  Called out three to four exercises each round and then had PAX rinse and repeat before moving on to next round.  Here’s how things played out:

Round 1:

20 swings

10 step ups on the wall (L, R)

10 wall planks one arm rows

Round 2:

10 Lawn mowers (L, R)

10 Upright Rows

10 Leaning on picnic table Rows (L, R)

Round 3:

Mosey to the wall for BTTW and People’s Chair

Round 4:

10 Halos

10 Midget Love Handles

10 Trunk Twists

Round 5:

10 Goblet Squats

10 Patty cake planks

10 Toe Taps

Round 6:  (On our six)

10 Chest press

10 Nipplers back bridge

10 WWIIs (without bell for most of us)

10 six inches (Weight above chest)

Round 7:

10 Seated Tricep curls

10 Figure 8s

10 Box Cutters (weight above chest)

Join Mutiny PAX for Mary.

Mary:  Had PAX circle up and kept repeating plank holds with normal stance and wide stance.  Many cadence counts.

Announcements:  Update on Wrightsville racing options, routes.  Thank you Banana Seat for your efforts.  Not sure if I voiced this, movie night still on.  Call of the Wild, 6:45 pm at Holly Springs.  Bring your Clorox wipes for the seats.  Looks like Roger, Roger and me are the only PAX going.

T-Claps (Recognition):  PAX for keeping their distance and being respectful toward others as each family deals with COVID-19.

Prayer:  All of our families during this pandemic.  Leaders.  First-responders.  UNSPOKEN.  Injured PAX.  PAX with illness/struggles. Dauber took us out.

 

Honor to lead during this very challenging time. -Dauber