Silent But Deadly

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Not a whole lot of mumble chatter today at TBD as  we kept everyone moving and working hard on a drizzly Wednesday morning.

PAX: Snap, Oboe, Elton, Buford, Florence, and Hardy

FNGs: None
Warm Up: Mosey around the soccer field followed by karaoke, high knees, butt kickers, Good Mornings, Windmills, and Fazio arm circles.
The Workout:

Mosey over to the pavillion for a descending ladder:

4 exercises done 10 times, then 9 times… all the way to 1 – merkins, jump squats, dips, and WW2s

Indian Run to the shelter by the pone for a round of tabata

4 exercises done 30 seconds on, 10 seconds rest for 3 sets – Shoulder Taps, Forward/Backward Jump Lunges, Balls to the Wall, and Alternating Side Lunges

Mosey over to the rock pile:

One person called out an exercise with the rock and ran around the parking lot while the group performed the exercise.  Made it around the circle twice.

Just to make sure nobody was going to walk away with an ounce of energy, we sprinted the long way around the soccer field from the rock pile to the tennis court for some Mary.

Mary: Low slow flutter, Freddy Mercury, Box Cutters, and LBCs
Announcements: Get signed up for mulching around Bass Lake
Prayer: Pablo’s family

Moist Bear Crawls

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EC: Dumbo, Emeril, Dawgpound, Redenbacher
FNGs: none
Warm Up: Moseyed over to the Goodwill parking lot.
15 SSH
10 Imperial Walkers
10 Hillbillies
10 Windmills.
The Workout: Continued mosey over to the road to nowhere. It went like this:
Bear crawl from the bottom to the stop sign. 10 squat exercises. Lunge back to the bottom. 10 merkin exercises. Rinse and repeat. About half way through, some PAX decided that bear crawls might mess up their manicure, so they opted to run up to the stop light and back.
After a few rounds of this, it was time to head back. Moseyed to the Goodwill parking lot. YHC felt bad that the runners missed out on the bear crawls, so we did 10 Mountain Climbers, 10 Merkins, 10 Mountain Climbers and 10 Merkins before heading back for Mary.
Mary: Started with a little yoga and runner’s stretch. 15 WWIIs, 10 Box Cutters, 10 Homer to Marges, 10 Freddie Mercurys, 10 Pickle Pounders, 10 Mountain Climbers.
Announcements: Go check out the Schoolhouse AO at Garner Magnet HS on Wednesdays. Bass Lake mulch sign up is up. We use this trail, let’s give back!
T-Claps (Recognition): Tent City for coming out from Garner! Also, everyone that faced the rain and beat the fartsack this morning.
Prayer: Martini, Pablo and Oboe for loss in families.  YHC took us out.

A Sisyphus inspired workout

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11 PAX and 1 dog posted at Disney for a Sisyphus inspired Q.

FNGs: None
Warm Up: Lap around the soccer field.  Circle up for the following exercises in cadence: SSH, Windmill, Good Morning, SirFazio Arm Circles
The Workout: Mosey to the bottom of the lot to select a rock for today’s workout.  Start on walkway around the soccer field, stop at the first corner for RuttRows ICx10.  Continue around soccer fields, john cusak the rocks, until we reached the split in the path with the hill.  Partner up for a Dora 1-2-3 (shared exercises of 100 goblet squats, 200 overhead presses, 300 curls for the girls), partner 1 ran started the exercises while partner 2 ran down the hill to complete 5 merkins and run back up to switch.  Once all groups were finished, continue to john cusak around the soccer fields stopping along the way to do: Merkins with 1 hand on the rock (10 each side), Midget cookie pouches, tricep extensions.  Once we made it back to the bathroom building we regrouped with our partners to complete 2 rounds of each: partner 1 hold BTTW while partner 2 did LSF while holding the rock x10 in cadence, partner 1 hold peoples chair while partner 2 did Homer 2 Marge with the rock in their lap.  Return the rocks and back to the flag for Mary
Mary: All exercises in cadence: LSF x 20, Box Cutter x20, pickle pounders x10
Announcements: check slack and FB
Prayer: Martini’s Family, Pablo’s Family, Cupid’s Family, First Responders

That’s a Big Weinke

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FNGs:  None

Warm Up:  The rain held off.  Red October PAX joined the PAX from Mutiny.  Dauber led the warmup with good mornings, Daisy pickers, overhead claps, seal claps and sir Fazio arm circles (f/b), 25 SSH.

The Workout:  I brought a poster listing a bunch of kettlebell exercises.  After turning 50 I need reading glasses and opted for a huge weinke.  See picture.  After each 25 rep exercise, we caught our breath doing core exercises that included planks, LBCs, WW IIs, leg lifts, 6 inches, catalinas, erkins…At one point we moseyed to the wall for a 10c X 4 BTTW and people’s chair. R&R but doubled the time.  Fun.

Mary:  joined FedEx with some static stretches, pickle pounders, planks,  merkins, hammers, H2M, etc.

Announcements:  Bass Lake mulch sign up.  See Slack.  FV PAX check FB.

T-Claps (Recognition):  welcome back kotter (Modify)!

Prayer:  FedEx took us out.  Lots of unspoken.  Prayers for Noah’s Ark’s M, recent graduates, first responders, gov’t leaders; PAX who are grieving with loss of a family member; injured PAX; everyone trying to improve their relationships with others.

Bounds & Strides

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FNGs:

Nope.
Warm Up:

Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.

The Workout:

We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.

After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.

Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.

Mary:

We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.

Announcements:

RUNE

T-Claps (Recognition):
Prayer:

Modify as Needed

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YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

I Almost Forgot the Words

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An absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.

EC: Maybelline and Fanny Pack

FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.

Honored to run with you HIM’s today!

Abs are made in the kitchen

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Abs are made in the kitchen, but we tried the traditional route of exercise.  This workout was brought to your courtesy of Led Zeppelin.

FNG: None ;(

5 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers, , 10×3 ct Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10×3 ct Windmills, 30 ct Pigeon Pose, 20 SSH

Workout:

Mosey to the Wall of Pain

  • 3 sets of 50 x3 ct Wall Sits (Prisoner, Al Gore style, Morrocan Night Clubs)
  • 3 set of 10x3ct Australian Ass Smackers (BTTW w/ a twist – Alternate single arm butt smacks)

Rock work:

Mosey to the Rock Pile. YHC asked the PAX to select medium sized rocks. Redenbaucher’s rock may not have met code and Farva’s was overcompensating.  Rotate rocks between exercises.

  • 3 sets 10x3ct – Curls for the Girls
  • 3 sets of 10x3ct – Overhead Tricep Press
  • 3 set of 10x3ct – Ground Pounders
  • 3 sets of 10×3 ct – Rutrows
  • 3 sets of 10x3ct – Bus Drivers
  • 3 sets of 10x3ct – Wonder Bras
  • 5 sets of 10x3ct – Standard Bench Press
  • 1 set 10x3ct  – Windshield Wipers
  • 1 set 10x3ct – Bicycle Kicks
  • 1 set  10x3ct – Scissor Kicks
  • 1 set 10x3ct – Box Cutters
  • 20 – Rockies
  • 20 – Hate Handles (10 each side)
  • 10×3 ct – Rock Spanks
  • 10x3ct Mountain Climbers
  • 10x3ct Plank Jacks
  • 20 Merkins (1 hand on rock, 1 hand on ground)

Return Rocks and mosey back for Mary

  • 30 ct Straight leg stretches
  • 20 ct Runner stretches
  • 30 ct Pigeon Pose

T-Claps: Redenbaucher put in 10 miles before the workout.

Announcements:  F3 10 yr anniversary in January (Capefear hosting). Discussed adding an emergency contact to Slack contact info & Bass Lake Mulch Project sign up is open,

Prayer Requests:  Prayers for  our men in blue, County, State and Country Leadership, prayers for Cupid’s, Pablo, Particle Board and Martini’s families. Prayer for those suffering physically or financially.

Pyramids and Animal Suicides

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EC EC:Dawgpound Emeril Vasoline
EC: Dahmer, This is when Emeril and Vasoline defected to Cletus
Yoga EC: Dawgpound
FNGs: Not today

Warm Up:

A quick lap around the parking lot and circled up for the original South Wake Warmup

20 Side Straddle hops
10 Good Mornings
10 Forward/Backward Fazio Arm Circles
10 Hillbillies
10 Imperial Walkers

The Workout:

It was an ambitious workout. This thing evolved throughout the week. I removed Turkish Getups and replaced them with Thrusters. I was going to have sprints and then I thought when was the last time we did a good bit of bear crawls. With RUNE going on we need to make sure we work on strength and not just running. I was hoping more guys would have been here instead of just running.

We worked on our duck walk form.  We want to look more like this:

I thought I started out good but lost form as I went. It is a lot harder then I’m used to.

Each of the suicides was an out and back. We went to two spots, then four, then 6, then 8, and finally 10 spots.

3 Thrusters Each Arm
Crab Walk 2 spots
3 Thrusters Each Arm
5 Man O Makers
Crab Walk 2 spots
Bear Crawl 4 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
30 Cleans
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
Bunny Hop 10 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
20 Two-handed Swings
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
Duck Walk 8 spots
3 Thrusters Each Arm
5 Man O Makers
10 Midget Cookie Pouches
Crab Walk 2 spots
Bear Crawl 4 spots
Gorilla Run 6 spots
3 Thrusters Each Arm

We ran out of time to finish the whole thing. It is a bummer. I will revisit this again and maybe we will get through the whole thing.

Mary:

One Set of Midget Love Handles

Announcements:

Check your local slack channel.

T-Claps (Recognition):

Prayer:

The McKeon Boys
Martini

Possum Trot

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FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.