Squirtle on the Track

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The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

4 Corners of Fun

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FNGs: none

PAX: @Finkle, @Gamecock, @KittyLittr
Warm Up: Mosey around the park track, circled up and did a round of Sir Fazio Arm Circles F/R in cadence, then Michael Phelps, SSH, Imperial Walkers, Hillbillies, and 10 walkouts OYO
The Workout:

Event 1: 4 Corners.  Running around the perimeter of Falcon Park twice we stopped at each corner doing two designated exercises in sets of 20.  Corner 1: Merkins/Squats   Corner 2: Mountain Climbers/Low-Slow-Flutter   Corner 3: Dips/Leg Ups 10 each leg) on the brick wall    Corner 4: Crab Humpers/Annie’s.

Event 2: 11’s  Started in on a round of 11’s with lunges and shoulder taps and travel to each end by bear crawl.  Ran out of time so didn’t get to complete all of the event.
Mary:  Round Robin exercises from group
Announcements:  none
T-Claps (Recognition):
Prayer:  Our nation and for wisdom for our countries leaders.

Return to Crossway

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EC: Full House, Nemo, Shamwow!, Skidmark, UTI

FNGs: Not today

Warm Up: Everyone shows up ready to get after it at the John.

The Workout: It had been awhile since we went out and back on Crossway so I decided today was a great day to make our return.

Mary: MIA

Announcements: Wilmington Race has been postponed. Sorry to all PAX who have been training hard. The long ass run has been postponed as well to coincide with the adjusted marathon training. Check slack for details.

T-Claps (Recognition): Everyone for picking up the 6.

Prayer: Lipstick and Full House family, Unspoken, this country

YHC took us out. Always an honor to lead.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

This Train is Leaving the Station

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After 2 years as site Q at this AO, today was my final time leading the DT. I was out on solo EC and wondering if anyone would show. DT has had many times as a 1 or 2 person AO. Was pleased to see Buford and Tush at the ready. I explained the plan and asked if they wanted to audible – never bad to take requests when the group is small – but they were down for the challenge. Some solid chatter throughout – catching up on how the 12 Oaks workouts have been going (sounds strong by the way) and learning more of the adventures of John (talk to him, he has some cool stories to share).

FNGs: nope
Warm Up: standard loop jog, stretches back by flag in lot, arms/shoulders/legs after a mosey to top of Library Hill
The Workout: Started with hill repeats and did 5x on Library Hill, catching our breath between sets with SSH. Headed over to the deck and did a build set coming off the wall. Added an exercise each time and did tempo squats between each set (BTTW, plank, shoulder taps, plank, merkins, plank, bear crawl).
Mary: Headed back to flag and with time limited we did LBCs IC50
Announcements: Changes to Wrightsville, 3rd F and 1st F leadership engagement
T-Claps (Recognition): Buford for being a regular at DT the past 2 years and Tush for a strong start the past few weeks with F3
Prayer: Those being impacted directly by COVID dealing with quarantine, for some focus today on being a leader in the community to promote diversity and inclusion on MLK Day, for the nation as we start a week that will bring transition. We closed it out with a silent 30 count

Many Hands Make Light Work

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YHC arrived at the AO at 5:27 to find one other vehicle in the parking lot.  Two other PAX arrived on foot.  No one identified as the Q so the decision was made that we would share the responsibilities.  If everyone took about 8 minutes we would get through the workout in just the right amount of time.  YHC took warm up and the first round, Double D went second, Spoonman took 4rd and Sparky brought us home.  Mary, along with other regular PAX (*cough*Sprinkler*cough*) figured it was too cold out this morning and didn’t show.

FNGs: None

Warm Up:

Lap around the soccer field and then circled up near the tennis courts for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Sir Fazio Arm Circle x10 IC forward and reverse

SSH x20 IC

The Workout:

16-bit Q:

YHC led us to the parking lot going down the hill for one of my new favorites, the crab boil.  We crab walked 4 spaces and did crab cakes x10 IC, crab walked another 4 spaces and did crab humpers x10 IC, and then the last 4 spaces and finished with crab jacks x10 IC.  We then did a round of 10 dirkins on the curb, 10 squats, 10 irkins on the curb, and 10 lunges IC.  After that it was a crab boil back up the lot.  When we reached the finish the Q was handed off to whoever wanted it next.  Double D was the first to speak up.

Double D Q:

Utilizing the same parking spaces DD called instructed us to bear craw two spaces, do one merkin, bear crawl another two spaces, do two merkins, etc.  Being there were 12 lines we ended up  with 6 merkins at the bottom.  We did a set of monkey humpers and then started our way back up the lot, this time replacing the merkins with burpees.  Once those were (begrudgingly) done we were led down to the round-about where we did a set of Jack Webbs start at 1:4 and finishing at 6:24 (merkins:air presses).  After that the baton was passed to the next volunteer, Spoonman

Spoonman Q:

We were split in to teams of two and were told that each team needed a rock.  Once rocks were retrieved we made our way back to the base of the parking lot.  Instructions were given.  Partner one would work on 100 goblet squats while partner two ran to the stop sign and back.  After the squats were done we did 100 overhead presses and then 100 triceps extension.  Kind of like a Dora.  Once done the rocks were returned and we handed it off to our last Q, Sparky.

Sparky Q:

We moseyed up to the pavilion at the top to do some legs.  The plan was to do four sets of leg exercises but, unfortunately, the clock only gave us time for two.  Each set consisted of step ups x20, calf raises x10 IC, 60 second people’s chair, and 60 second plank.

Mary:

She fartsacked

Announcements:

Double D guaranteed a great time on Wednesdays at School House in Garner at the Garner Senior HS.  10-20 men followed by a free breakfast.  How can you beat that?  If you have a free morning make your way our there and see what they’re up too.

T-Claps (Recognition):

All the men today for stepping up while being put on the spot to make up part of the workout.  It worked really well.

Prayer:

Double D’s mother-in-law who is going through the late stage of dementia and their family as they go through these tough times.

 

It was a great morning and a great start of the week.  It’s amazing what we can do when we work together.  Also, men, reach out to those guys that you know of that we haven’t seen in a while.  During some talks afterwards some old names were brought up that were followed by “man, I haven’t seen that dude in forever.”  Find out what they’re up to and get them back out.  They may need it more than we know.

 

010000

Frenchie’s Worst Nightmare

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FNGs:n/a

EC: Farva solo EC with the monthly challenge

Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.

The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.

Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.

Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home

Sheepdog – 01.15.21

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“You can get 6 more inches if you lay it flat.”  That may actually be the pre-blast for GP?  3 pax started at 5:20 with some EC.  Farva and Shredder with the monthly challenge and DJ Forceps with the playlist and light warm-ups.

ME started at 5:45.

FNGs: None.
Warm Up: SSH, SFAC front and back, Overhead Claps, Seal Claps, HBs,  IWs, and Frankenstein.
The Workout: Pax mozied to the front of the school for three rounds or Step-ups, Merkins, and Dips.  Then three rounds of single-leg lunges, and pendulum Merkins (Pax kept feet in one spot and traveled back and forth in cadence.  1, 2, 3, to the left then down; 1, 2, 3 to the right then down and so on to ten).  We then mozied to the parking lot to work on kick and evasion drills followed by 2-strike and evasion drills.  Solid Mumblechatter!
Mary: Back to the flag for 10x LSF, 10x single leg Homer to Marg (both sides), 10x Box Cutters, 100 LBCs in cadence, 20x Crab Cakes in cadence, and Have a Nice Day.  Somewhere around 75 LBC Forceps started to pray to Jesus, Mary, AND Joseph.
Announcements: Wrightsville 1/2 and full.  Pikachu TEDtalk.
Prayer: Family/sanity, working through grief, our children, nation, etc.