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): 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
FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR
I have “fond” memories of H1N1’s 1st Anniversary Q at Possum Trot back in 2019 so I decided to borrow from him for today’s inspiration.
FNGs:
Not this time
Warm Up:
Mosey to the parking lot on the other side of the bridge for:
SSH x20 IC
Daisy Pickers x10 IC
Frankenstein x10 IC
Imperial Walker x10 IC
Hillbillies x10 IC
The Workout:
We ran down the hill, across the street and down Church St to the bottom of the hill. From here we started our circuit of Lucky 7’s. We would run up the hill, do 7 Merkins, run down the hill, do 7 WWII and repeat for 7 rounds. We stuck together and did all the exercises together for accountability.
After that we ran down to the middle school. We did the ramp railing shuffle up two levels and then ran down the steps and all the way down the ramp to bear crawl back up it. We did two rounds of each and then headed back to the park for Mary.
Mary:
We didn’t have a lot of time so we plopped down on the newly reconstructed pergola for:
American Hammers x10 IC
Pickle Pounders x10 IC
LBC x10 IC
Oblique LBC x10 each side
Announcements:
Travis Manion WoD on Friday at Cletus
Run the Quay about a month away
Prayer:
POTS cousin Jim going in for brain surgery
Thank you for letting me help get your day started today fellas
010000
FNGs: none
Warm Up: SSH, Imperial Walkers, Merkins
The Workout:
https://www.plotaroute.com/route/1884470
Good mumble chatter along the route today. Bobby Dall had inquired about some trail running. I was already looking at a Bass Lake trip, so I was happy to oblige.
Started out with a quick sweep through Main Street Square (behind Dunkin / Tapline) before connecting in with the greenway. Followed the greenway out to Bass Lake and took a right. Not too many people on the trail. Good effort on the climb up the back side of the park to Bass Lake Rd (YHC had to slow it down towards the top, everyone else was kind enough to wait). PAX recovered on the down hill, especially Bobby Dall who zoomed out of site. At the parking lot, it was back up hill on the long stretch on Bass Lake Rd. Finally, left on Stinson for a quick down and up hill before meeting back in the parking lot.
Everyone was moving pretty quick today. YHC had a 9:29 pace and I was bringing up the six. Much sweat was poured and just over 5 miles were completed. I think we’re officially done with winter now.
FNGs: N/a
Warm Up: 2 mile EC run then some laps around the parking lot with agility work on the lines. Circled(?) up for side straddle hops, good mornings, imperial walkers, hillbillies, fozzy arm circles forward and reverse, seal claps, and overhead claps.
The Workout: No rest, no mumble chatter, just me vs me putting in work:
Around the parking lot agility x3
10 merkins
20 LBCs in cadence
30 squats
40 lunges
50 side straddle hops
60 second plank hold
To the walls and to the pain (Rep until it hurts then 5 more)
Merkin
American hammers
Irken
Box cutter
Dip
Low slow flutter
Derkin
Homer to marge (left leg, right leg, regular)
Mary: Ran a lap around the school and parking lot
Announcements:
T-Claps (Recognition):
Prayer:
Co-Q YHC & HazMat
FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)
Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus. Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.
FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways
FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.
Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher. This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.
PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins, squats. Around the horn for Mary.