PAX: Finkel, Gamecock, Sprinkler, Norm, Martini
FNGs: Nope
Warm Up: SSH, Plank Jacks, Daisy Pickers, Windmills, Good Mornings, Frankensteins, Imprial Walkers, Hillbillies
The Workout:
Pax split into a group of 2 and a group of 3
Round 1-
The Builidng Wall Group 1 the People’s Chair, Group 2 completed 5 Burpees. Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee
Head to the Picinc Shelter
Group 1 LBC’s, Group 2 Completed 7 Derkins, Swap. Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin
Round 2 –
The Wall, Group 1 People’s Chair, Group 2 completed 4 Burpees. Swap. Rinse and Repeat 3, 2, 1
Picnic Shelter, Group 1 Low Slow Flutter, Group 2 completed 7 Erkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Round 3 –
The Wall, Burpees, 3, 2, 1 with People’s Chair
Picnic Shelter, Group 1 American Hammer Group 2 completed 7 Merkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Round 4 –
The Wall, Burpees 2, with People’s Chair
Picnic Shelter, Group 1 Imperial Walkers, Group 2 completed 7 Dips. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,
Round 5 –
The Wall, 1 Burppes 1 with people’s chair
Picnic Shelter, Group 1 performed Reverse LBC, Group 2 complted 7 Squats. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Back to the wall:
The Peoples Chair as a group, 10 count down the line
BTTW as a group, 10 count down the line
The People’s Chair, 9 count down the line
BTTW as a group, 9 count down the line
Standard Plank Hold, 10 count down the line
Plank Hold, right arm up, 10 count down the line
Plank Hold, left are up, 10 count down the line
Standard Plank Hold, 10 count down the line
As promised in the preblast, full body beatdown and no running!
Mary: Heel Taps, Box Cutters
Announcements: 2nd Ted Talk on 10/27, Food Ruck this Sunday
Prayer: None Spoken
Yacht Rock at Red October
/in Red October /QIC: DauberPAX: Dauber, Gump
FNGs: None
Warm Up: Warmed up with PAX at Mutiny led by Fanny Pack. A little mosey, good m, lots of arm movements with sir Fabio, seal claps, OH claps, Imperial Walkers, Hillbillies….
The Workout: Grabbed two kettlebells and hung two TRX bands for Gump and me. Tuned into Yacht Rock and commenced a smooth workout consisting of tricep curls, bicep curls, swings, squats, lawn mowers, flies, derkins, thrusters, ground pounders, etc. The workout flew by with great mumble chatter and easy-listening tunes.
Mary: mosey to the tennis courts for lots of WW Is and LBCs.
Announcements: Ruck with a cop in FV (see Breach on Slack).
T-Claps (Recognition): Great job PAX who rucked for Mama’s House; nearing $1K in donations! Also nice work at HS food cupboard on Saturday fixing ramp/landscaping.
Prayer: Unspoken; PAX and their spouses looking for employment; COVID cases increasing. Kids, teachers, families impacted going back to school.
We Don’t Do Bear Crawls Here
/in Mutiny /QIC: Fanny PackPAX: Bebop, Breach, Dauber, Fanny Pack, FedEx, Florence, Gump, H1N1, Hardy, LED, Norm, Sprinkler
YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!
EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)
FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!
We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.
Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.
Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!
Do You Even Run Bro?
/in Any Given Sunday, AO Post /QIC: SkidmarkPAX: Cupid, Nemo, Odyssey, Skidmark, Vasoline
Not sure of the condition that Vasoline would be after his 26.2 so I volunteered to take the Q at AGS. Spent some time (2 minutes) and created a nice little 6.1 mile mosey through Holly Springs. As always with AGS some quality mumble chatter and encouragement along the route.
Vasoline started at 0500 because that’s what Vasoline does. YHC and FNG started at 0530 for three miles, joined by Vasoline. Two more joined at 0600.
FNGs: Welcome Odyssey
Warm Up: Nah. Let’s get it!
The Workout: 6.1 mile route that included Crossway, Bass Lake, and Stinson Hills.
Mary: Hands on your knees.
Announcements: Shirt order coming soon. SW Ted Talks
T-Claps (Recognition): Vasoline on his first 26.2
Prayer: Nemo and his family, Family in Holly Glen, Vasoline’s friend, People thinking about suicide.
The Train That Never Left the Station
/in AO Post, Downtown Train /QIC: UTIPAX: Coal Ash, Nemo, Pikachu, Quiver, Redenbacher, UTI, Yogurt
EC: Redenbacher, Nemo, YHC
FNGs: Not a single one…
Warm Up: Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Quiver’s daughter working to catch up on school work.
The internet has anything you could ever want. Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…
Audio and Video are separate but aparently they go together 😀 Enjoy!
Speedy Crew at U-Turn
/in U Turn /QIC: Full HousePAX: Alpine, Cupid, Full House, H1N1, LED, Martini, UTI, Yogurt
FNGs: none
EC: U.T.I, LED, Full House
Warm Up: stretching, SSH, good morning, IW, daisy pickers
The Workout: PAX took on the old school U-turn route today. A fast crew with those in the back pushing an 8:30 pace. Great mumble chatter all the way around, nice work by all!
Mary: various stretching
Announcements: HSFC project today, Mama’s House Ruck
T-Claps (Recognition): entire group for picking up the six and a great run this morning
Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)
Well that was wet.
/in AO Post, Disney /QIC: Coal AshPAX: 187, Bobby Dall, Coal Ash, Dahmer, Dawgpound, Fanny Pack, Nemo, Oboe, Pablo, POTS, ShamWow!
YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it. Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.
EC: Coal Ash, Sham-wow, Dhamer, Nemo
Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.
FNGs: Nope
Warm Up: 10 burpees OYO.
The Workout:
Part 1: Headed to the stairs for some Dora.
100 Squat Jumps, 200 monkey humpers, 300 SSHs
Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.
Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.
Mary:
Part 1: Lined up for an Indian run around soccer field.
Part 2: Circled up for two minutes of up-downs.
Announcements: Food pantry work this week. Donations for Thanksgiving.
T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.
Prayer: Family and friends of 4-year old that was hit by car.
Ground Pounder with the Geniesse Trifecta
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Frenchie, Macho Nacho, Pit Bull, Pumpkin Spice, Shredder, Wallaby
FNGs: Pit Bull (Shredder’s son)
7 HIMs posted to GP on a clear brisk morning. YHC brought the music box & a basketball.
Warm Up:
10x3cts of: Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.
The Workout
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.
Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).
SSH, Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds
Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)
Circle of Rock: Mosey to the Rock Pile
2 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, and Ground Pounders
3 sets of 10x3ct Standard Press, 10x3ct Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),
Wall of Pain
10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),
Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)
Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow
Prayer Requests: Prayers for Dovetail and his family’s move to Arizona.
Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.
Sheepdog 10/16/20
/in Sheepdog /QIC: ShredderPAX: Norm, Quiver, Shredder
3 Pax braved the rain and got it done at Sheepdog! All 3 With EC. Way to go.
FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Good Mornings, Michael Phelps, IWs & hillbillies.
The Workout: Kicked off the workout with 100 core; 25xLBCs, 25xGiant Cockroach, rinse and repeat. Then pax traveled across the two brick knee walls by moving 3 and then 3 exercises; Eerkins, Dips, Diamond Erkins, etc. lunge walk between knee walls. We mixed in other exercises with WC Strikes, blocking, squats, and squat kicks.
Mary: Homer to Marg, Box Cutters, Monkey Humpers, Low Slow Flutter, American Hammers, heal taps, Freddy Mercury.
Announcements: HS Food Pantry work, Needmore Ruck to FQV Food Pantry.
Prayer: pax, families, Divetail’s move.
This Ain’t No Picnic in the Park – Kenny’s Grave 10/15/2020
/in Kennys Grave /QIC: MartiniPAX: Finkel, Gamecock, Sprinkler, Norm, Martini
FNGs: Nope
Warm Up: SSH, Plank Jacks, Daisy Pickers, Windmills, Good Mornings, Frankensteins, Imprial Walkers, Hillbillies
The Workout:
Pax split into a group of 2 and a group of 3
Round 1-
The Builidng Wall Group 1 the People’s Chair, Group 2 completed 5 Burpees. Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee
Head to the Picinc Shelter
Group 1 LBC’s, Group 2 Completed 7 Derkins, Swap. Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin
Round 2 –
The Wall, Group 1 People’s Chair, Group 2 completed 4 Burpees. Swap. Rinse and Repeat 3, 2, 1
Picnic Shelter, Group 1 Low Slow Flutter, Group 2 completed 7 Erkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Round 3 –
The Wall, Burpees, 3, 2, 1 with People’s Chair
Picnic Shelter, Group 1 American Hammer Group 2 completed 7 Merkins. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Round 4 –
The Wall, Burpees 2, with People’s Chair
Picnic Shelter, Group 1 Imperial Walkers, Group 2 completed 7 Dips. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,
Round 5 –
The Wall, 1 Burppes 1 with people’s chair
Picnic Shelter, Group 1 performed Reverse LBC, Group 2 complted 7 Squats. Swap. Rinse and repeat 6, 5, 4, 3, 2, 1
Back to the wall:
The Peoples Chair as a group, 10 count down the line
BTTW as a group, 10 count down the line
The People’s Chair, 9 count down the line
BTTW as a group, 9 count down the line
Standard Plank Hold, 10 count down the line
Plank Hold, right arm up, 10 count down the line
Plank Hold, left are up, 10 count down the line
Standard Plank Hold, 10 count down the line
As promised in the preblast, full body beatdown and no running!
Mary: Heel Taps, Box Cutters
Announcements: 2nd Ted Talk on 10/27, Food Ruck this Sunday
Prayer: None Spoken
Bowling @ R4TJ
/in Running 4 the John /QIC: UTIPAX: Cupid, Fonzie, Full House, Katniss, Lawn Dart, LED, McNugget, Pablo, Skidmark, UTI, Vasoline, WebEx
EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC
FNGs: Nope
Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street. Picked up the 6 and continued on.
The Workout: A new route was designed by YHC the night before. It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…
I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face. Do you see it? “The Bowler”
5.436 miles were charted to create the familiar shape. Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run. As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting. We circled up and did some stretching. Mid stretching session, Pablo excused himself to seek some relief. Running 4 the John indeed!
Mary: She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”
We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out. When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together. Kinda like when you pay for an hour of bowling and finish early. You might not have time for another game but you might as well stick around and throw some extras. Trickshots, practice, goof off. Great mumblechatter as we finished up a few more frames.
Announcements:
T-Claps (Recognition):
Prayer: