Red October – Final Four Edition

FNGs: none
Warm Up: joined Mutiny PAX
The Workout: Ā Lots of kettle exercises include the following:

Upright Rows

Nipplers

Clean and Jerk

Swings

Upright Rows

Crushers

Knee benders

Swings

ā€¦.bunch of other exercises

Mary: Ā yoga
Announcements: Ā see Slack & FB
T-Claps (Recognition):
Prayer: Ā Go Duke; UNC Sucks.

VC 4/27/22

FNGs: None
Warm Up: OYO
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Dauber led us out

Crazy Ivan 5/6/22 – Popcorn

FNGs: Ā None
Warm Up: Ā Lap around parking lot, SSH, windmills, sir Fazios, hillbillies, imperial walkers, o/h claps, seal claps
The Workout: Ā Each PAX gave a kettlebell exercise including swings, tricep curl, lawnmowers, ground pounders, upright row..15 reps, 10 reps. Ā Lap. Ā Rinse and repeat completing additional kettlebell exercise with 10 reps; Lap. Ā Turkish get-ups, from our six nipplers, slap bells, etc.
Mary: Ā Yoga
Announcements: Ā See Slack/FB. Ā Memorial Day Murph
T-Claps (Recognition):
Prayer: Ā Dauber led us out.

Did you know that whales eat moose?

Tea Time Murph 5/9/2022

Music Theme: Country that rocks, featuring Jason Aldean; general thumbs up by all PAX
Warm Up: SSH 25x; deep squat to stretch calves, hammies; touch toes, exhale
The Workout: Murph 1 mile run, 300 squats, 200 merkins, 100 pull-ups, 1 mile run

Taking off on the second run, Cancun asks Moose, “Did you know that whales eat moose?” It’s true, seriously. First of all, Cancun said it. Second of all, it was on the Internet: “Orcas occasionally eat moose. While both animals live in different habitats, there is a predator-prey relationship. There’s no evidence that killer whales eat moose regularly, but they do sometimes.”
Mary: None
Announcements: 3-Alarm Tuesday; June Challenge
T-Claps (Recognition): Moose’s M inspired by F3 job/career changes; also became a runner via F3 influence

Prayer: Loss of WebEx’s brother in law–pray for the family

VC 5/11/22

FNGs: NONE
Warm Up: OYO
The Workout: See Garmin
Mary:
Announcements: Ā Memorial Day Murph; June challenge
T-Claps (Recognition):
Prayer: Ā Dauber led us out; Lipstickā€™s family, Unspoken

Honored to lead. Ā Dauber

 

The Chute

Prison Yard broke out only to find a hill that repeatedly punished them. They call it “The Chute” on strava. Switching things up from circuit training or classic bootcamp, we punished our legs at today’s WOD. Here’s what we did.

Mosey down to lower lot for a warm up.
Good mornings x10 IC
SSH’s x20 IC
Frankensteins x10 IC
Copperhead Squats x10
Copperhead Merkins x10

Cross the street to the greenway that went a long ways and down. Roughly a qtr mile to the bottom of this long hill.
Long @$$ 7’s YHC called it.
Morning Wood at the top and 8 count Absolutions at the bottom
Indian run between so we can stay together.
We made it down easily the first time but on the way back up some guys started thinking “Is BS serious?”
We ended up getting 4 trips to the bottom before YHC called for a modification so the PAX would be able to walk that day.

We moseyed over to the front of the club house for some other fun.
Baby box jumps x20
Dips x10 IC
Dirkens x10
Rinse and Repeat

Gathered back at the flag for Mary. PAX went around the circle calling an exercise.
Finished up with a nice stretch.

Great work today from the PAX. Thanks for letting me lead such a strong group.

BS Out!

AGS Motherā€™s Day ā€œI have no idea where we areā€

I was pleased to see @Coal Ash when I jogged up. HCs @Cupid and @U.T.I and @Bird Flu were there. Nice!
Warm Up: No ECā€™ers today, so at 6 am we took a quick jog around the parking lot and circled up. SSHā€™s x25 to continue jumpstarting the heart rate. Breathed through some GMs. Stretching OYO to hit whatever spots you need to hit before a run. You know where those are. Finally, a shout out to @Vasoline with 25-30 Merkins, OYO.

The Workout: Knowing that AGS was founded on sunrises around Bass Lake, I try to honor that tradition when Iā€™m Qā€™ing (@Deadbolt @Mookie). Today was no exception. I explained the route: Across Womble, down Bass Lake Outfall Greenway, along this edge of lake, over to Salem Ridge, around the driving range, connect back to Stinson, on to Womble.

We took the fast route down the greenway. I knew we had no chance of a spectacular sunrise, only gloom, but weā€™re used to that, right? Maybe a little unexpected the first week of May though. Going down the greenway is super fast. Iā€™ve always said, run fast where you can, and this is one of those places.

Along the way, we made connections. Cupid the flu vaccine plant employee caught with Bird Flu, the bird flu expert who is working to contain the bird flu itself. Coal Ash, UTI, and myself caught up with work and employment.

We dialed back the pace after reaching Bass Lake, because that early fast pace wasnā€™t paying off for all of us. We headed up Salem Ridge towards Linksland. Someone suggested that we do something in @Pikachuā€™s yard, but we declined. I would love to work in some of the loops in SSL, but from Womble that would put us over 6 miles and thereā€™s just not time. On the back half of the run, we caught up on mothers and Motherā€™s Day plans.

We took Gable Ridge back towards Bass Lake Road. Over to Norwalk. ā€œI have no idea where we are,ā€ declared @Coal Ash. Bam, we arrived at Bass Lake Road and the lights came on! From there, it was an easy jog on Stinson back to Womble. Perfect, 5.45 miles and 7 am. COT, photo op with YHC and @Coal Ash stylinā€™ the same colors. I even turned my hat backwards.

Mary: None

Announcements andĀ T-Claps (Recognition): Appreciation to everyone who contributed the very successful 3-Alarm Root Beer Float Mile. @Bird Flu really led the way, buying root beer and ice cream early on. Then, posting the pre-blast. @Wild Turkey was solid too, as usual. He set up the root beer and awards table and mapped up and set up the root beer course as well. Thanks to all who posted. Plus, we had enough money from our collection to make a significant contribution to the iPad 3-Alarm received for his birthday.

UTI previewed the June challenge. Largely modeled off the 2021 May challenge, but with improvements. Not to be confused with previous ā€œRuneā€ run challenges in June.

Prayer:Ā Remember your mother and be grateful. Strength to those who may not be having children. Keep all PAX healthy and strong.

It’s all about the density…

A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.

FNGs: None

Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward

The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks

Mary: LBCā€™s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.

Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.

Prayer: @Shredder took us out with prayer. Prayers for @DOA whoā€™s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.

Did you hear that?

EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):Ā  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

FNGs:None
Warm Up:We just go
The Workout:Some road, some trial, some grass, some green way