Nice Day At Ground Pounder

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Pax: Cupid, DOA, Hazmat, Pumpkin Spice, Quiver, FedEx

FNG: None

Warm Up: SSH, Sir Fazio Arm Circles, Monkey Humpers, Hillbillies

The Workout: We all went to rock pile to pick a comfortable rock. We started the workout with “All About The Benjamins” that included 25 curls for the girls, lunge walk 25 steps w/o the rock, 25 squats, lunge walk 25 steps, 25 OHP, lunge walk 25 steps, 25 mountain climbers, and lunge walk 25 steps. Then I said that we going to do a Flora, which is like a Dora but there is no running. The Flora consisted of 100 merkins- P1 does 10 merkins with his feet on the rock ( yes, like a derkin) while P2 holds plank with feet on the rock then flapjack, 200 LBCs- P1 does 20 LBCs with rock above his head while P2  holds his feet in the air with rock above his head then flapjack and 300 Goblet squats-  P1 does 30 goblet squat while P2 goblet squat holds then flapjack.
We finished off with some tricep exercises, curls, OHP, front lateral raises and ground pounders.

Mary: Big Boy, in and outs, American hammers, jlo’s with pickle pounders and some stretching.

Announcements: Meal train for Stubs family

T-Claps (Recognition): None

Prayer: DOA’s parents recovering from Covid, Pumpkin Spice and family is traveling to Israel, Quiver’s cousin’s grandmother recovering from a stroke

The Quay preview

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YHC lead 6 men coming from all over the map in FV. We all met for a Tequila (early) Sunrise for a 5 mile route that included the start of Run the Quay that was starting shortly afterwards. Wild Turkey came running in at 0530 for some EC with YHC. Breach arrived by foot as well and the others made it before the 0600 start.

Quick circle warm up
Good Mornings
Frankensteins
SSH’s

We ran, we picked up the six, we chatted. Turkey and Breach peeled off to stay for the race around mile 3. Solo stretch on the return and ended in the circle of trust.

Prayers for sick kids of PAX and my M for sleep.

Great to lead on a beautiful morning to run.

BS Out!

Sheepdog is looking GOOD!!!

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Old English Sheepdog omg this is the best pboto | Old english sheepdog, English sheepdog, Cute animals

FNGs: none

Warm Up:

First – a small fellowship tour of the new digs at Sheepdog.  I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.

Daisy Pickers, Fazios, Franks, Good Mornings

The Workout:  BOMBS – We headed to the back of the old school instead.  Partnered up.  Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.  50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)

Mary:  Fellowship Mozy back to homebase

Announcements:

Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.

Good luck and well wishes offered to all of our racers this weekend

July 5th celebration in HS – Town would like to have us there to support if possible.  Offered us a tent to post at as well if we like.

T-Claps (Recognition):  Farva for being a great Site Q

Prayer:

Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.

Prayers for Hello Kitty

Nobody said it was easy…

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PAX: Abe, Alpine, Banana Seat, Bleeder, Boy George, Kosher, SoftServe, Woody, Yogurt

FNGs: Nope

Warm Up:

Good mornings x 10 IC

5 penalty burpees for a late appearance by SoftServe

SSH x 20 IC

Sir Fazio Arm Circles – x10 IC forward and reverse

Imperial Walkers x 15 IC

Hillbillies x 15 IC

Squatted Moroccans x 15 IC

The Workout:

Quick mosey around the left side of the soccer fields, past the smiling PAX at Crazy Ivan, and over to the amphitheater.

Thang 1:

PAX lined up against the lower wall for Irkins, Derkins, Dips – 20 each

PAX split into 2 groups. Group 1 did BTTW on the amphitheater wall, Group 2 did 20 box jumps on the lower wall. Groups switched, repeato.

People’s chair for Group 1, step ups on the lower wall for group 2 x 20 (10 each leg). Flapjack and repeato.

Another rounds of Irkins, Derkins, Dips

Break back into groups, BTTW for Group 1, V ups for Group 2 with legs hanging off of the lower wall x 20. Flapjack and repeato.

People’s chair for Group 1, Big Boy sit ups for Group 2 x 20.

You guessed it – another round of Irkins, Derkins, Dips.

Thang 2: 

PAX moseyed over to the rock pile and selected a medium/large sized rock. Circled up with the rocks and completed a myriad of exercises including Wonderbras, Overhead press, Ruh-ohs, Skullcrushers, Chest Press, American Hammers, Goblet Squats, etc. YHC instructed the PAX to rotate by a few spots clockwise or counterclockwise between the exercises. PAX seemed to enjoy this one – I’ll call it Clockin’ Rockins moving forward…

Thang 3:

PAX moseyed with their rocks to the parking lot by the baseball fields. We completed 7s there with prisoner squats with the rocks on one end, star jumps on the other. PAX cusacked their rocks back to the rock pile and returned them.

Thang 4: 

PAX moseyed to the picnic shelter, where we did a round of picnic table up and overs around all tables, then lined up on our 6 in between the tables under the shelter. A round of Guantanamo ensued – we realized we were running out of space on the end of the shelter nearest the grassy area. Yogurt came up with a great idea for each PAX to roll to their left after their legs were pushed down to keep the line inching down and give ourselves enough space. Great ingenuity, Yogurt!

Mary:

Moseyed back to the flag for Freddie Mercury x 10 IC, Box Cutters x 20 IC, Reverse LBCs x 20 IC.

Have a nice day…

Announcements:

Davis (3-Alarm) is doing well! Yogurt ran into him last night at a rehearsal for Holly Springs School of Dance where 3-Alarm’s sister and Yogurt’s daughter go. Davis was in good spirits, recovered from COVID and his recent surgery, and felt the best he had in a couple of months!

Several races going on this weekend – Run the Quay, Triathlon, Ruck in New Orleans for Pikachu and Cancun

June challenge

T-Claps (Recognition):

T claps to Woody for getting out there and pushing through as he continues to recover from a head cold!

Prayer:

Abe’s mom continuing to undergo radiation treatments

Slide Rule and family – lost his Mom after cancer battle

Boy George with closing on current and new home, getting ready to move, travel to Oak Ridge

Kosher’s son still having issues with night terrors, youngest daughter not sleeping well either…pray for sleep in the Smith household!

Kosher starting new job 6/6 – flying to Cali for onboarding next week. Prayers for safe travels and good onboarding experience!

Prayers for all injured PAX, those recovering from illness, those traveling, racing this weekend, etc.

YHC took us out.

 

Crazy Ivan 6/3

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FNGs: none
Warm Up: ssh, sir Fozzy, windmill, spinal rotation, good morning
The Workout: 30 minute EMOM: 5 big boy sit up, 5 push-ups, 5 curls, 5 KB swings
Mary: box cutter, big boy set up, J Lo, LBC, cross crunches
Announcements: See Slack
Prayer: racers this weekend, best in show looking for new employment, lipsticks family, stubs, crab legs, Dahmer‘s brother-in-law

Boulder work

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FNGs: none
Warm Up: usual warm o rama with some surprise merkins
The Workout: Circle to with your rock and played survivor with a set of 5 exercises, 15 reps each, and a rotation sheet each exercise. Ruh rohs, curls, triceps extension, skull crushers, overhead press. The least favorite exercise (not PAX, that’s just hurtful) got voted off each round. Didn’t help that Fram choose a boulder.

Over to the dugout for some bar hangs. 6 saw who could hang the longest while the other 6 “cheered” them on doing amrap squats.

Mary: Popcorn Mary with some upper body stretches.
Announcements: June challenge, lipstick meal train, run the Quay
T-Claps (Recognition): 7 for EC. Great showing!
Prayer: Dahmer’s family members, FedEx kids graduation, stubs family

“I don’t Recall”

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FNGs: Not Today
Warm Up: Mosey over to the high school and circle up for warmups
The Workout: Stage 1: Make our way to Buckhorn Elementary School and stop periodically for merkins, mountain climbers, squats and star jumps 1×10. Once at Buckhorn we went to the playground in back with walking trail and partnered up for 1 pax to do the merkins while the other ran the loop, switch, then mountain climbers, switch, squats, switch and star jumps.

Stage 2: Ladders on the way back in Honeycut Farm. 4/10 of a mile stretch where we increased pace from half marathon, 10k, 5k and 1 mile. We did 1 set of the 4 excercises from prior to rest. Then mosey back to start and repeat this ladder 3x
Mary: Clockwork Merkins in a roundabout…. instead of holding plank, we ran around the circle as YHC called out the time
Announcements: June Challenge
T-Claps (Recognition): All the guys doing 75 Hard
Prayer: Praise to Boy George for working through a complicated situation with his house closings and finding a solution.  “never give up” even in our day to day men. Stubs and the family. Slide Rule – there was a pop in by Pineapple and he mentioned his mom passed on Monday. Reach out to our brother.

Toilet paper Team Tear

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13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!

Can You Smell the Granite?

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First day of the June Challenge and dues were showing up eager to start posting some points. I haven’t written a backlist in about 2 months…but nothing like a challenge to light a fire under you…so here goes! Great to see these 11 guys out there pushing each other…while we pushed rocks today and seeing all these HIM putting in a strong pace on the indian runs!

EC: Dahmer, Bleeder, Yogurt, YHC

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Sir Fazio’s x 10 (F/R), Imperial Walkers x 10, Chinooks x 10, Windmills x 10, a quick mosey over to the bridge.
The Workout: Two lines, mile long figure 8 Indian Run around and through the ball fields, stopping 4 times: 5 burpees/15 merkins, 5 burpees/15 ct. BTTW, 5 burpees/15 irkins, 5 burpees/15 ct. People’s Chair.  A quick mosey together over to the rock pile and while many PAX began circling up, YHC instructed them rather to head over to the grassy hill for 11’s. There was some groaning about…

11’s on the grassy hill being sire not to wake the residents. Ground Pounders, run up the hill, Wonderers, all IC.

Once finished, we did a rock push bear crawl back across the parking lot with lots of guys picking up the 6…which I think was me today.

We circled up for some rock exercises which included two rounds of the following: Curls for the Girls x 15, Triceps x 15, Rut-Rows x 10 IC. Guys were told to grab 2 smaller hand held rocks and we did a series of 20 ct. shoulder exercises including Front Raise, Lateral Raise, and Press.

We returned rocks and returned the long way around Womble in 1 Indian Run line with a jailbreak at the end. We logged just a bit over two miles as we headed in for Mary.

Mary: LBC’s x 15 IC, LSF’s x 15 IC, Homer to Marge x 15 IC. 30 seconds of Have a nice Day!
Announcements: June Challenge underway, Help Stubs with the Meal Train on 3rd F.
T-Claps (Recognition): Sand Crab gave YHC some COT kudos!
Prayer: FedEx two boys are graduating HS!, some guidance for them as they move into the future. Prayers for Stubs, Lipstick. YHC took us out!