Drowning in Kenny’s Grave

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FNGs: None

4 HIMs showed up to KG this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Windmills, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10 Goof Balls

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets; Mosey around building after each series.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

Mosey to pavilion to get out of the deluge of rain.

  • 20 x 3ct LBC’s
  • 10 x 3ct Pickle Pounders
  • 10 Erkins
  • 10 Dips
  • 10 WWIIs
  • 10 x 3 ct Homer to Marge
  • 10 x 3ct single leg Homer to Marge
  • 10 Derkins
  • 15 x 3 ct American Hammers
  • 20 x 3ct 6 inches
  • 10 x 3ct Scissor Kicks
  • 20 x 3ct Chilcutt Planks
  • 10 x 3ct Box Cutters
  • 10 x 3ct Plank Jacks
  • 10x 3ct Mountain Climbers
  • 10 Dips
  • 10 x 3ct Rockies
  • 10  x 3ct Lunges
  • 10 Merkins
  • 20 Hate Handles (Side crunches)
  • 20 Step Ups
  • 20 x 3ct Split Jacks
  • 20 x 3ct SSH

T-Claps for Norm with a 2 mile solo EC

Announcements:  Run the Quay cancelled (virtual run available and possible live run with a small F3 contingent).

Prayer Requests:  Prayers for  Mr Terrific and his family.  For continued prayer for me and my family still dealing with loss of our beloved son. For our corporate and government leadership.

 

Failure to launch

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PAX: ,

FNGs: Not today
Warm Up: Jog a ways, SSH, Hill Billies, Imperial Walkers, Frankensteins, High knees, butt kicks, daisy pickers, good mornings
The Workout:

120 meters of cones set every 20 meters

Performed 5 merkins at each cones, with A Skips between, followed by SSH with B skips, then alternate butt kicks and high knees, then karaoke and side running twice

Escaped the incoming rain with: Failure to launch 10x, leg swings and claws (2 x 10)

Accelerators in the rain between cones, first 50% to 80% effort, then 60% to 90% effort, then 70% to 100%

Failure to launch 5x, leg swings and claws (2 x 10) (In honor of the delayed SpaceX launch from yesterday)

More accelerators in the rain between cones, 5 x 60 / 80 / 100% efforts between cones

Mary: Low slow flutter, reverse LBCs, pickle pounders
Announcements: none
T-Claps (Recognition): Katniss for trying out some new running movements
Prayer: Mr. T interviews

Promises and Threats

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12 men and “mans best friend” posted up on a misty morning at Womble, DETERMINED to get stronger.  Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.

FNG’s: nope
Warm Up: It’s official… some pax think YHC’s voice is too loud for the neighbors. I’ve heard the mumbling gents… and might…lower the volume. SSH, GM’s, Sir Fazios F/R, Seal Claps, Overhead Claps.  All IC. Mosey to the other lot for Frankenstein’s.
The Workout: Think this May be some variation of “curb appeal” as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2’s, on to a lunge walk back.  Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise.  This was done with 25 LSF’s IC as an audible.

Indian Run- 2 Squads.

Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.

At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.

At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point.  POTS… way to be an example to them! Call out burpees=nobody likes you.  But we’re not here to be liked! Snap called bus drivers, but he’s fast… thank God!  FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock.  Just before finishing, Mookie turned to YHC and said, “ if you call burpees this last round I’m punching you in the face”. YHC obliged, called burpees, accepted the “poke the bear” challenge, and mentioned in departure for the loop, “I guess were fighting when I get back!”

Rocks finished, we moseyed back to the flag for Mary.  I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end!  Way to challenge, poke, and push people to get better today Mookie!

Mary: Doc led Mary with some LSF’s, Boat/Canoes, and some LBC’s IC. Solid work all around. And in the words of Tetanus, “ that was a little bit of everything.”
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Q’s.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal.  My daughter Julia.  Our Nation, our leaders, people who are sick or afraid.  God commands us not to be afraid, but we need His strength and others when it’s tough.

Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

Just Like Gonorrhea

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After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

010000

One Merkin and One Day at a Time

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FNGs: None

Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.

The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.

Someone had a good idea,  so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.

Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.

Announcements: Dads Camp opening up.

T-Claps (Recognition): Nemo and Aquaman EC.  187, Bullseye, and Wallaby, nice to see you guys.

Prayer: Moment of silence and unspoken. Honor to lead and thank you.

Coupon Clipping At Black Sheep

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FNGs:  None

Warm Up:  Arrived at Vandora Springs Elementary with a car full of dumbbells and kettlebells.  Met up with Decoy and Quiver as Jerk rode in from an early morning bike ride.  Took a quick lap around the parking lot and then circled up for the following exercises:  Good am, Hillbillies, seal claps, overhead claps, Moroccan night clubs, Fazio arm circles (F/B), Michael Phelps, Daisy Pickers.

The Workout:  PAX alternated using with various dumbbells weighing 8, 10, 15, 20, 25, 30 40 pounds and two 16/20 pound kettlebells.  Reps 8-12.  Following exercises were executed:  O/H presses, forward arm curls, side arm curls, Tricep curls, bus drivers, wonder bras, ground pounders, forward lunges, squats, midget level handles, swings, rut rows, power thrusters…

At one point, each PAX grabbed the 40 lb dumbbells and executed the farmer’s carry down and back to the end of the parking lot.

From our six, we executed chest presses and held dumbbell over our chest with feet 6 inches off the ground for a 10c.  Rinse and repeat.  Executed some plank slaps, soccer kicks, rutrows, and overhead thrusts from our knees.

John Cusack to the front of the school in search of a wall/stairs for leg ups.  Cranked out 10 R/L leg ups and added some seated Squats too.  Dropped the weights and head to the brick wall.  10c BTTW by each PAX; added people’s chair 10c.  R & R but went to 15c.  Headed back to the parking lot as time was running out.

Mary:  Merkins and LBCs. R & R.

Announcements:  See Slack and FB

T-Claps (Recognition): The men and women who gave all while protecting our freedoms.

Prayer:  Martini’s grandma entering hospice; Mike (friend of Double D recovering from a bike accident; Anyone struggling with alcohol/drugs dependency; all impacted by Covid-19.  Unspoken.  Decoy took us out.

Honor and a privilege leading you men in the gloom. – Dauber

Paradise City “Murph”

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Lots of options on this Memorial Day morning, and with numerous pax traveling and some opting for a pop-up modified Murph, YHC didn’t expect a huge turnout.

5 pax showed up with three doing EC. I had decided over the weekend that the workout should be Murph inspired, so we were going to spend most of our time doing sets of 5/10/15 to get to 100/200/300 sets total.

FNGs:

None today
Warm Up:

We took a warm up lap, stopping for warm up exercises of SSH x10, Fazio Arm Circles x10, Good Morning x10

The Workout:

We circled up at the basketball court and got an overview of our plan for the morning. We would go counterclockwise up the hill, stopping for a “set” at each parking lot peninsula. A “set” would start out as 5x burpees, 10x merkins, 15x squats. At the top we came back down, stopping at every other peninsula set, giving most pax a total of 10 stops.

 

At this point doing 10 more of the first set didn’t look very reasonable for most pax, so we switched to 5x Turkish getups, 10x Carolina dry docks, 15x LBCs, going up and back in the same fashion.

Mary:

We circled around the parking lot for our cool down, stopping for left over right, right over left, and good mornings.

Announcements:

RUNE signup.
Prayer:

Grace in our communities.

Right on time.

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PAX: ,

Two for a Memorial Day workout at Downtown Train. YHC got a little bit of a late start but ran to the AO from home. Arrived right at 5:30 to see Fanny Pack ready to go…as he said, it’s 5:30, might as well keep on going.

EC: Coal Ash (pre and post)

Warm Up: Dynamic warmup of various exercises.
The Workout: 1 mile loop of Elm Street, 100 merkins, 200 shoulder presses with rock, 300 squats, 1 mile run of Elm Street loop.

Mary: 50 lbc’s in cadence, 25 heel taps in cadence, 10 burpees OYO.
Announcements: RUNE
T-Claps (Recognition): Fanny Pack for doubling down and heading to the Murphy workout at Womble.
Prayer: 1 minute of silence for all those who have given the ultimate sacrifice.

Welcome Back Humidity!

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19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.

Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers

The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.

Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.

T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.

Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.

Strong work gents.
BS Out!