FNGs:n/a
Warm Up: In the front lot: SSH, Daisy Pickers, Frankenstein, Hip circles (gotta limber up those hips!), Windmills.
The Workout:
10 merkins then movement approximately 50 meters for 10 lcbs repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the back parking lot.
Runner stretches before next round.
10 squats then movement approximately 50 meters for 10 big boy sit-ups repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the track
Main event: 1 mile of laps: 400 meter run, 10 hurpees, 100m jog, 300m run, 10 hurpees, 200 m jog, 200m run, 10 hurpees, 300m jog, 100m run, 10 hurpees
Grab some fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
The rain started to join the PAX, perfect time for trying to run faster than falling water.
5 x Accelerators. 60 meters on the track, 3 sets of cones. 1st Cone to 2nd Cone, 50% effort (head down to gather speed), 2nd cone to 3rd cone 70% effort (head up, looking at next cone), final cone to finish line – 90% effort (strong form, pump those arms!)
Mary: Grab some more fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Prayer for the world’s unrest
Shelter
/in Thunder/by John DeereSolid pax of 13 for a wet, wild & moist Thunder…..
FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:
Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck
Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge
Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders
Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”
Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall
Sally – Squat Hold and jump up over head clap on the UP
Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem
Mosey to Tennis Courts (not the shelter)
Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.
In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins
Announcements: John Deere, Crosby + Beth running beer mile back to PYRC
T-Claps (Recognition): good job Capri
Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.
Tour De Womble @ TBD
/in AO Post, To Be Determined/by TetanusNot That Kind of Threesome @ KG
/in AO Post, Kennys Grave/by NormYHC rolled into Kenny’s Grave a little early to get 3 miles of EC and passed Boy George on the way in who got a head start on his 3 mile EC.
Upon return, Sprinkler was waiting for us. After a quick greeting, we checked the time and with about 3 minutes to go it was just the 3 of us and none of us were planning to Q. We then devised a quick game plan and shared the Q – basically making it up along the way. Not sure what happened with who was supposed to Q but we made it work because that’s what we do. YHC got in about 2 miles and burned close to 700 calories. Great work HIM.
FNGs: None
Warm Up:
Sprinkler led us through a few exercises consisting of SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles, Seal Claps & Overhead Claps.
The Workout:
We decided on a modified 4 corners workout around the rec center starting with a rock exercise. We then proceeded to the next corner and took turns choosing an exercise at each stop. Against YHC’s better judgment we took the rocks with us for one of the rounds; a mistake we chose not to repeat. After 4 rounds and 16 different exercises, it was time for…
Mary:
LBC’s / Reverse LBC’s / Homer to Marge / Low Slow Flutter / Have a Nice Day!
Announcements:
New AO @ Fleming Loop starting tomorrow?
T-Claps (Recognition): Way to step up and help lead, HIM!
Prayer:
Boy George heading to Ohio with the family for a week
Sprinkler’s coworker having shoulder surgery
Soldier in Norm’s Battalion who committed suicide – the funeral is today in New Bern
Better late than never?
/in AO Post, Mutiny/by NormApologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.
EC: Norm – all alone… *sigh*
FNGs: None
Warm Up:
Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse
The Workout:
Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets
Between laps: 20 each of dips/ derkins/ Irkins
Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins
Mary:
Mary: Yoga stretches with Dauber
Announcements:
Martinis mom’s funeral today at 11am
Rune
Prayer requests
T-Claps (Recognition):
Red October Q was Dauber who was joined by Gump and Fram.
Prayer:
Covid/ front line workers/ riots
Fram had to put their dog down
Racing the Rain
/in AO Post, Speed Racer/by Mr. TerrificFNGs:n/a
Warm Up: In the front lot: SSH, Daisy Pickers, Frankenstein, Hip circles (gotta limber up those hips!), Windmills.
The Workout:
10 merkins then movement approximately 50 meters for 10 lcbs repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the back parking lot.
Runner stretches before next round.
10 squats then movement approximately 50 meters for 10 big boy sit-ups repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the track
Main event: 1 mile of laps: 400 meter run, 10 hurpees, 100m jog, 300m run, 10 hurpees, 200 m jog, 200m run, 10 hurpees, 300m jog, 100m run, 10 hurpees
Grab some fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
The rain started to join the PAX, perfect time for trying to run faster than falling water.
5 x Accelerators. 60 meters on the track, 3 sets of cones. 1st Cone to 2nd Cone, 50% effort (head down to gather speed), 2nd cone to 3rd cone 70% effort (head up, looking at next cone), final cone to finish line – 90% effort (strong form, pump those arms!)
Mary: Grab some more fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Prayer for the world’s unrest
Saucy at Purple Cobra!
/in AO Post, Purple Cobra/by FoghornFNGs: None
Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.
The Workout:
Round 1: 4 corners and another set! Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100
Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets
Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.
Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.
Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.
Announcements: Pablo’s anniversary Q at Disney.
T-Claps (Recognition): Dahmer and Mookie for EC
Prayer: Martini and his family as well as Pablo with respect to passing of family members.
Honor to lead and hope you enjoyed the tour. Great work men!
A double Dora with a little bit more
/in AO Post, The Nest/by Boy GeorgeYHC ran from home this morning for EC. With Rune going on and not sure who had the Q, I figured getting 2 miles before and after the workout would help make sure I hit my goal for the week. Took a detour to get a bit extra mileage and did a quick 30 second sprint on a Strava segment, which I immediately regretted doing thanks to the dew point of 72. Finished with a short walk/jog to the AO to see Sprinkler’s truck, but no-one else. Asked if he had the Q, but he didn’t. We waited a few minutes until go time and I decided to lead this morning.
EC: Boy George
FNGs: None
Warm Up: Took a quick lap around the parking lot to give me a few minutes to figure out a workout. We lined up for these exercises:
Side straddle hops – 20 IC
Windmills – 10 IC
Sir Fazio arm circles – 10 IC forward, 10 IC reverse
Seal Claps – 10 IC
Overhead Claps – 10 IC
Imperial Walkers / Hillbillies – 10 IC each
The Workout: There are a few go-to workouts that a PAX should always have ready in their arsenal if they are called on to lead at the last minute. DORA is one of those. Settled on doing a combined 100 merkins, 200 squats, and 300 LBCs, one PAX does as many reps of whatever exercise while the other PAX runs ~0.1 mile loop around the parking lot. For the most part, we matched our reps almost exactly, doing 20-30 of 2 different exercises each round (merkins+squats until we reached 100 merkins, then merkins+LBCs, then a few rounds of 50 LBCs each).
We finished up and I checked my watch – that only took 13 minutes!! After a few seconds of thinking, decided to keep it simple and rinse and repeat. 2nd time around we were a bit slower, but t-claps to Sprinkler for knocking out 55 LBCs and then 50 more in less than a minute each round.
We were now around 33 minutes and had a little over 1.5 miles. I know the big loop at The Nest is around 0.4 miles, so we did a bit of running together. We stopped at each of the 4 corners to do even more reps – 10 merkins, 20 squats and 30 LBCs. After 2 corners we were sick of those, so YHC called an audible – stop 3 was 10 Carolina Dry Docks, 20 forward lunges, and 15 low slow flutter in cadence, stop 4 was also 10 C.D.D., 20 reverse lunges, and 15 Freddie Mercury’s in cadence. Jogged back to the parking lot and we were both smoked, so naturally we finished with 5 burpees.
Mary: None
Announcements: Rune going strong
T-Claps (Recognition): Sprinkler for pushing the rock today
Prayer: Prayers for everyone affected by the big issues going on in our world currently – covid, protest, etc. For our local/state/federal gov’t to be good leaders and make wise decisions. For PAX who have recently lost family members. For PAX who have financial struggles due to job loss.
I hadn’t planned on taking the Q today, but am glad I did. I always feel like I push myself harder when I do. Honored for the opportunity to lead today.
10 seconds to spare
/in Paradise City/by LipstickYHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine. I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds. However, we started on time!
FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides. We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins. Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”. Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides. We left Court 2 and headed for Court 3, cause why not? Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week
Benny Hills and Some EC
/in Any Given Sunday/by MookieWith Rune in full swing, YHC pre-blasted some EC at 5:05 with a nice Main Event route at 6am offering some street miles with a mix of hills and scenic trails. Redenbacher liked the route last night, but apparently not enough to show this morning. Arrived to an empty lot, but not for very long as Vasoline came rolling in to hold YHC accountable for some pre-game mileage. On the way back into Womble, we spotted Boy George circling the soccer fields heading in the opposite direction for some EC as well.
Cupid rolled in with a few minutes til 6am and then we had Oboe, who has become a regular at AGS. At 6am, we mosey’d to the baseball field concession stand by the bleachers for the following exercises
Warm Up: Good Mornings X10 IC, Imperial Walkers X 10, Hillbillies X10, mosey’d to the umpire\kid statue and performed Fazio Arms X10F\B, Prisoner squats X10, and then mosey’d to Grigsby with alternating butt kickers and Frankensteins.
The Workout: Squat held for the route. Continue down Grigsby, back to Raleigh, and then onto Jones. From Jones head to Veterans and then onto the back side of Paradise City’s EC route, proceeding right out of the greenway and then a semi circle to Arctic Ridge, and then back to the greenway. When you come out of the greenway, head straight up Skymont to the end through Rhamkatte and then back to Bass Lake and onto Stinson to tackle the hill back to the flag. All sounded good in the squat hold and we were off. Boy George only needed a few miles to complete his Rune max so he peeled off, once we hit Jones, which had YHC with this morning’s gazelles. Having done about 4mi at that point, the humidity was taking a toll on YHC and was starting to get dehydrated, so informed the lead PAX that I was good for about 3 more miles and would make my way through Jones and Veterans, but to continue on and would meet them back to the flag.
YHC made his way through Rhamkatte and then back to Womble. When I arrived at Womble, had seen Boy George in the distance and proceeded back down Stinson to meet Cupid, Vasoline, and Oboe. Got a little concerned when we did a few circles and there was no sign of the PAX at 6:53. This was about a 5 mile route and surely with their speed and despite the humidity, they should be back by now. Apparently, there was some confusion and their route was somewhat extended and finished back on the Raleigh side of Stinson and not via Bass Lake. Oboe later shared that it was kind of like a Benny Hill episode with several comical turns to get back. Pikachu- if you are reading, you might want to look up the Benny Hill show to understand. Also, we still need to get you educated on the 80’s classic-Miami Vice after last week’s draft call. I haven’t forgotten and I got you!
In any event, everybody earned their mileage this morning. It was a steamy one and lots of rolling hills. Very strong work!
Mary: We missed her this morning.
Announcements: Rune-get your numbers in.
T-Claps (Recognition): All PAX getting after it this morning. Vasoline with 11mi after a strong U-Turn performance yesterday.
Prayer: Pablo and Martini and their families. Oboe who recently lost his father-in-law this past week. Additionally, Cupid, who’s grandmother is in hospice. YHC took us out.
This AO brought to you by ACDC
/in Ground Pounder/by ForcepsNGs: None
5 HIMs showed up to GP this morning.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 3 ct Seal Claps, 20 Emperial Walkers, 20 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills, 10 ct Pigeon Pose,
The Workout
Mosey to the Rock Pile. YHC asked the PAX to select two rocks, one large and one small. Rotate rocks based on exercise. Dealers choice except GPs done with the mother load.
2 sets to Thunderstruck:
Curls for the Girls (to build the guns) and squat every thunder (to build our thunder thighs). YHC called an audible half way through to switch to Overhead Tricep Press or Wonder Bras
PAX mosey to parking lot with largest rocks in the park.
Mosey to the Wall of Pain
Return Rocks and mosey back for Mary
T-Claps for Fanny Pack doubling down today
Announcements: Funeral session for Pablo’s Mom today at 10AM.
Prayer Requests: Prayers for Fanny Pack’s 10 yr old daughter, prayers for Martini’s and Oboe’s family, prayers for Quiver’s a daughter. For our country’s leadership and for all those suffering physically or financially from the COVID crisis and looting and damage to their stores.