Coupon Clipping at Thunder

/in /QIC:
PAX: , , , , , , , , , , ,

FNGs:  None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up:  So excited to see 10 PAX (Crosby joined later) for the warm-up.  SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout:  PAX helped me bring dumbbells and kettlebells to the covered picnic tables.  The idea was simple:  grab something, do as many reps as possible of an exercise with a coupon until the timer is done.  What was our timer?  Rather – who?  One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter.  ROTATE.  Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band.  Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc.  YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch.  Disaster.  Got things straightened out after pausing for some plank jacks along the way.  Returned to the shelter for some people’s chair and BTTW.  YHC led 10c, 15c and 20c rinse and repeats.  Finished with more work with the coupons using a 30 cc LBC Pax timer.  All 11 pax rotated through.
Mary:  Stretching.  Mumble chatter. R-rated.
Announcements:  Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer:  Gump led us out –  injured PAX, UNSPOKEN.

2nd F at Tapline. Meatballs and Beer.

 

Honored to lead.  -Dauber

Forecast wrong; VC Complete

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: OYO
The Workout:  over 8 miles (see Strava) Bass Lake was moist.
Mary:  OYO
Announcements:  Couch to 5K at Cletus
T-Claps (Recognition):  All three PAX doubled down and stayed for Thunder
Prayer: Unspoken

Honored to Lead
2nd F at Tapline

Sweet Sixteen at Red October

/in /QIC:
PAX: , , , ,

FNGs:  none. FIVE PAX at RO.
Warm Up:  Joined Seat and Mutiny PAX.  Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout:  pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises.  Each exercise (16 count cadence).  Three laps were added in after completing 5 exercises totaling ~1.4 miles.  80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament.  These exercises stand out in my mind:

Upright Rows

Nipplers

Curls for the Girls

Snatches

Upper body rows

Crossover curls

Kneeling O/H presses

Step Ups on the wall/bench

 

Mary:  Gathered with Mutiny on tennis court for some much-needed stretching.

Announcements:  Couch to 5K on Friday at Womble

T-Claps (Recognition):  PAX who killed it running the Tobacco Half

Prayer:  BS led us out

Honored to lead brothers.  Go DUKE and GTHCGTH.

F3 Welcomes Baseball Season ’22

/in , /QIC:
PAX: , , , , , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Windmills, Sir Fazio Arm Circles (front/back), Seal Claps, Overhead Claps
The Workout: My daughter had her first baseball practice of the season last night, so that gave me a good idea.

Thing 1: Diamonds on the ball field.
PAX gathered at home plate. Bear crawl to first base where we did squats. Bear crawl to second base where we did squats and merkins. Bear crawl to third base for squats, merkins and WWIIs. Finally, bear crawl home for squats, merkins, WWIIs and side lunges. One more round as we start taking exercises off.

Thing 2: PAX split into two groups. Group 1 holds squat while group 2 sprints to the fence and moseys back. Switch. Then group 1 holds plank while group 2 sprints out and back. Switch.

Thing 3: People’s Chair, 10 count down the line x8. Balls to the Wall, 10 count down the line x8.

Moseyed back to the parking lot for Mary (both tennis courts were taken!).
Mary: A couple of Mary exercises (can’t remember, sorry) and group stretches before closing out.
Prayer: Lots of guys dealing with sickness or injury, either personally or in their inner circle. Three Alarm’s upcoming surgery. Reach out to your fellow PAX that you haven’t heard from in a while.

All aboard the Meat Train – toot toot

/in /QIC:

PAX:  Abe, Best In Show, Bondo, Da Business, Hasselhoff, Quiver, UTI, Woody
Warm Up:  YHC and UTI for 3mi EC.  ME:  SSH, good morning, windmill, fazio, seal & overhead claps.
The Workout:  Total meathead workout – Shoulders, Bi, Tri, repeato.  Although we did manage to get almost 2 miles in the process.  Warmup was 7’s on the hill, whatever street that is, with LBC and Burpees.  Mosey to the rock pile for 1 large-ish rock each for curls for the girls.  Recover mosey around the traffic circle, then skull crushers with said rocks.  Recover mosey, then Carolina Dry Docks (feet on the curb).  Mosey to starting parking lot for Merkin Sampler (7 standard, 7 wide, 7 diamonds).  Mosey to the half wall on Ballentine for standard dips.

With the exception of skull crushers (cuz we were doubling up on Tri), this was repeated some several times and a spontaneous bear crawl was thrown in along the way.
Mary:  Side hip raises, dying cockroach
Announcements:  ehhh…I don’t think so
T-Claps (Recognition):  Da Business taking his new bionic hip for a test drive today, having just been given the green light after surgery.  He said he felt “fantastic” at COT – very cool.
Prayer:   Quiver’s M dealing with knee issues, Lipstick’s M postpartum, 3-Alarm upcoming surgery.

Mutiny Monday Michigan & More

/in /QIC:
PAX: , , , ,

FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks

The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2

Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs

Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans

Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders

Announcements:
Shirt order, cycling returns, check slack

Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M

Great work gents. Always a pleasure to lead such a strong group.

BS out!

The Return of #12 (& Dauber)

/in /QIC:
PAX: , , , , , ,

FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout:  Mosey to rock pile and grabbed medium rock.  Circled up around picnic tables.  Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work.  Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks.  Squat holds waiting for all runners returning from suicides. Returned rocks.  Step ups on curbs.  Bobby Hurley’s back and forth.  Mosey to Tennis courts for Mary.  Did some time on the wall with multiples of BTTW and people’s chair.
Mary:  Lots of stretches, yoga.
Announcements:  March madness contest/fundraiser.
T-Claps (Recognition):  GREAT SEEING PUDDLES back in the gloom!  Can you believe Tom Brady is coming out of retirement?  Oh my.
Prayer: YHC took us out. Unspoken.  Great to back in the gloom after an extended absence due to injury.

Ground Pounder fun fact – Did you know?

/in /QIC:
PAX: , , , , , ,

FNGs: None 

7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout.  YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.  

Warm Up: 10x3cts of: Good Mornings,  Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10  Merkins and SSH.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.

Mosey to the basketball court

PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).

Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries

Prayer Requests:  For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.

Introducing, Quadzilla

/in /QIC:

PAX:  Moose, FRAM, Bobby Dall, Redenbacher, Breach, Woody
Warm Up:  I dunno, probably some good mornings, frankensteins, sir fazio?  It was almost two weeks ago, I’m gonna be short on details.
The Workout:  Okay, so I built this thing.  Its name derived from the major muscle group that initially screamed out in agony the first time I took her for a spin up/down my street.  (Full disclosure, I kinda borrowed the name from a late 80’s-early 90’s Suzuki four wheeler that I lusted after as a young lad.  Bright yellow, racing suspension, 500cc’s, a real beaut!)  I don’t know where the idea came from but here it is.  A couple tires stacked together, holding a sheet of MDF upon which can be stowed a great variety of additional weighted items, some rope and a weight belt.  Top tire is easily removed so as to offer a wide range of weight options.  For today’s debut we had 2 tires and 2 coupons – modify as needed. Instructions are pretty self explanatory but you decide how much weight you want to pull, strap on the weight belt and run.  That’s about it.

The workout was simple, a weight-based circuit, each PAX at a station and the tire-puller ran an out & back, acting as the timer.  I brought some toys and borrowed some more from Breach.  Stations included:  25lb dumbbells for skull crushers, 30lb ruck sack for squats, “pain stick” for shoulder presses, 5/10/15lb dumbbells for straight arm shoulder raises, medicine ball for WWII-Toss, handheld sand bags for swimmers press, Large sandbag for Ruh-rohs, and a variety of “filler” stations like merkin sample platter and other body weight routines.

To start, I randomly selected a distance (2nd light pole from our position) to which Quadzilla would be run, but when Breach had to stop to catch his breath at about the halfway point I knew it was too far, so it was shortened.  PAX were able to determine their own tire/block combination to pull as it was easily adjustable, so that part went well.  However, some design flaws were quickly identified, as the top tire hopped off it’s pegs from time to time and the noise of MDF and block bouncing about made quite a clatter.  Not bad for an initial run, though, and everyone seemed to achieve some level of pain-through-exertion from it.  It should be mentioned that FRAM was the only one to go full beast mode and pull both tires and both blocks!

Mary:  Jim Braddocks, probably some others but not much
Announcements:  Maybe.
T-Claps (Recognition):  No idea
Prayer:  YCH took us out.  Amen.

Q by Committee at Purple Cobra

/in , /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: Nemo took the warm up. We did a quick jog and then went into some SSH, Good Mornings, Sir Fozio Arm Circles and a few other things (memory is failing me at the moment).
The Workout: Woody took over for round 1. We gathered at the bank and partnered up. 6 Patty Cake Merkins at the ATMs. Run to the other side, 6 more Patty Cake Merkins. Run back. We did 5 rounds.

YHC (Abe) had round 2. We ran around the back of the shopping center and grabbed 2 palm-sized rocks. Lined up on the wall, we held People’s Chair with arms extended. 10 count down the line for a total of 70. Recover. Side arm raises with the rocks, 10 in cadence. We repeated for a total of 3 rounds.

Next up was McNugget for round 3. We lined up on the guard rail for some dips and durkins. 10 each, 3 rounds.

Last but certainly not least, Wild Turkey for round 4. Over to “that hill” for 7s. Burpees at the bottom, star jumps at the top.

With everyone properly beat, we headed back for Mary.
Mary: Bobby lead Mary to close things out.
T-Claps (Recognition): PAX that stepped up and took turns Qing this morning.