Next Man Up at Sheepdog

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PAX:  Shredder, Beater, Mr. Terrific, Farva, Tetanus, the Mechanic, 16-Bit, Dovetail, Martini

FNGs:  Not Today
Warm Up:  Quick lap around the parking lot followed by SSH x 20, Good Morning x 10, Windmills x 10, Daisy Pickers x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout:  Headed over the sidewalk and the PAX lined up.  First PAX took off running a lap around the parking lot.  When he took off, the Next Man Up called out an exercise of his choice and led the reps until the PAX completed his lap.  At this point the the PAX who just lead the exercise took off running and the Next Man Up call out the exercise of his choice.  This repeated until all PAX had completed a lap round the lot an called an exercise.  Rinse and Repeat x 3.

Combatives – Shredder taught us about pressure points

Mary:  Very little time left – Imperial Walkers x 20, Hillbillies x 20
Announcements:  Dad’s workout tomorrow, Shredder teaching APE deafens tomorrow
T-Claps (Recognition):
Prayer:  Multiple requested mentioned including Farva’s upcoming procedure, Yosef’s sons broken let, Forceps, multiple unspoken (and I’m sure that I have forgotten something)

All Business at the Nest

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The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

Daylight Savings Murph

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Pax of 7, highest turnout in at least a year for Tea Time.  Must have been the extended daylight motivating tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats (with some modifications)

Mary:  Run one mile

Announcements:  see Facebook/Slack

Prayer:  Health, recovery, safety

4 sit on the thrown but only one takes the crown

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EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI

* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.

All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.

FNGs: Not today!

Warm Up: GM x 10, SSH x 30

The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!

Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).

Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.

Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.

Announcements: Check the interwebs.

T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.

Prayer: Those with struggles.

YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

The LED-Dauber Show!

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FNGs:  Welcome HOA!  Damn homeowner’s association preventing a working man from parking his work truck in the driveway.
Warm Up:  Chilly start (high thirties) with a glorious full moon.  Sprinkler led combined PAX of Mutiny and Red October in the warmup.  Ran around the gym and circled up for the following exercises:  SSH, Fazio arm circles, seal claps, Overhead claps, Moroccan night clubs and Daisy pickers.
The Workout:  LED saw I was going to be solo and quickly ran to his vehicle to grab his kettlebell and joined me.  THANK YOU BROTHER!  We moseyed to the shelter and agreed to divide and conquer.  We would each call an exercise, up to a 20 count and then alternate calling kbell exercises.  Focused on arms, legs, back, shoulders, core and lats.  The following exercises were completed:  swings, rut-rows, toe-taps, tricep curls, lawn-mowers, power thrusters, bus drivers, step ups on the wall, goblet squats, plank from the wall – single arm pulls, slaps from plank, from our 6 – WWIIs, American hammers, straight arm Tricep curls, chest presses, hello dolly with bell above, lunges, side lunges.  Headed to the wall for BTTW, hand touches from plank and people’s chair.  May have missed a few.  We kept busy and the mumble chatter was great!
Mary:  YHC had PAX circle up for Mary on the tennis courts.  Started off in a chill cut plank and went into pickle pounders and Superman.  Homer to Marge, box cutters and Freddie  Mercuries.  Finished off with YOGA – Runners, Downward dog, Pigeon.
Announcements:  MULE, 5K runs in HS, Q-sheet, Wrightsville
T-Claps (Recognition):  PAX coming out dealing with their injuries and still getting it done in the gloom!
Prayer:  Farva’s colonoscopy today, Dauber’s sister in a car crash, FedEx family member I’ll – family needs to travel to NY; TN victims, Injured PAX, UNSPOKEN.  Sprinkler took us out.

2nd F at Panera.

An honor to lead in the gloom. – Dauber

I Wonder Why He Moved That Trash Can?

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The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

A Rucking Headlock… 9 PAX spring forward at AGS

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Pre-blast for AGS called for a main event ruck with a running option. A few Slack posts revealed that Coal Ash would be getting running miles for those not wanting to ruck. With the time difference, YHC didn’t know what to expect, but did expect a few PAX to show. Rolled into Womble around 5:50am to find a few dudes with headlamps fleeing Womble on foot (no cars) getting early miles.  Parked and quickly saw Dauber on the right side of Knight Rider.  Planted the flag and then saw a few trucks started to roll in and quickly had a Sprinkler sighting, then followed by Oboe. Master Shake rolled in as well. I haven’t seen him in several weeks and having missed his appearance last week. It was good to see him back in the gloom.

Double D also came ready to ruck and later discovered that he was the recipient of a Brutus “the Barber” Beefcake-sized headlock\sleeper hold by Sprinkler. Exchanged a few fist bumps with Double D and Sprinkler before Double D inquired, “who’s truck is that?”… “Oh, that’s Vasoline…”

Boy George also came rolling in. This dude was on the second to last leg of a 48hr Goggins challenge. Not sure if he was awake, but his eyes were open and he was responding to visual cues and verbal commands. To round out the field, Midget came rolling in equipped with 3 ruck sacks ready to go. 6am hit and we were ready to go.

Warm Up: Boy George did a solo mission run around the soccer fields, while YHC lead PAX with a light mosey to the opposite end of the parking lot, with alternating lunge walks to the center. Circled up for SSH X10, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10…Midget, nice of you to join us, Fazio Arm Circles 10F\10B. Prisoner Squats X10 on YHC’s up\down. Squat hold for the routes.

The Workout: Only 2 runners. No sign of Coal Ash, unfortunately. Master Shake and Vasoline did the standard loop around the lake, while rucking PAX took the greenway to the lake (bypassing the lake segment) and continued through the backside of Sugg Farm. Lots of great mumblechatter along the way. Did not have an opportunity to get in between Sprinkler and Double D until the end of the ruck as we made our way down Grigsby, but that is when we discovered that Midget’s texts in a group chat got a 1-way ticket to vibrate on Sprinkler’s phone last night. Hopefully, more rucks will be planned in the future at AGS. Great fellowship and a great opportunity to connect with PAX at a different pace than a standard running or high-intensity AO. Arrived back to the flag about 2 min past 7am and performed a series of stretches, while waiting for Master Shake and Vasoline to come in. Great 2nd F followed at Sir Walter, where Oboe, Midget, and YHC got a visit from Skidmark.

Mary: Good Mornings X10 IC, Right over Left\Left over Right. Planked Calf Stretches. Downward Dogs and quad stretches.
Announcements: Mule next Saturday. Tobacco Rd. Half Marathon next week
T-Claps (Recognition): Master Shake and Vasoline holding each other accountable on the run this morning. Boy George completing the Goggins 48 hr challenge. All PAX battling the time change to post this morning.
Prayer: Prayers for Forceps and family. Those battling health issues. Sprinkler’s friend, Laredo, who has battled recent tragedies. YHC took us out.

Told you I’d get it up…. Possum Trot 3/4

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FNGs: None
Warm Up: SSH, IW/HB, Frankensteins, Cotton Pickers, Indian run with “drop and give me 5 merkins” down to the concession stand. “Musical cones” – bear crawl to cones, whoever is last gets 10 burpees while “winners” get monkey humpers – remove one cone rinse and repeat until final winner is crowned…. with more burpees.

The Workout: Theme of the day was about picking up the six, specifically not letting another PAX struggle with life alone.

So we partnered up and did three workouts where failure was inevitable. Balls to the wall until someone bails, broke back merks until someone bails, and forward facing Bubba/Forrest Gumps (deep squat holds with interlocked hands holding each other in balance). Which ever partner group bailed out first, the other PAX got to do burpees while the “failing” group recovered. The point being for all of us to encourage, cheer on, not allow the others to fail and when they did we pay the price for them to help carry the burden. PAX suffered through two rounds of that only to be greeted by the tennis court marry go round of stomach pain-

starting at one corner, WW2 x 10, bear crawl to next corner, American Hammers x 10, bear crawl to net, low slow flutter x 10, bear crawl to corner, LBC x 10, bear crawl to corner, heel taps side to side x 10, partner carry the long side back to start – rinse and repeat

Mary: we listened to NEEDTOBREATH “hard love” while squat holding. Message is in the song

Announcements: usual

T-Claps (Recognition): all you legends!

Prayer: