Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.
This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.
Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.
Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.
Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).
Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.
Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.
The Workout:
Birthday Party#1
Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.
PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.
Birthday Party #2
Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..
Corner 1- 2 Burpees
Corner 2- 2 Burpees, 20 Prisoner Squats
Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers
Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps
Formed 2 Indian Run lines again and took PAX to the abyss
Birthday Party #3
At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out
YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor. Mumblechatter was really low this morning and appeared to be all business.
Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.
Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.
Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!
Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.
Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families. YHC took us out.
Modified due to rain
/in AO Post, Tea Time/by DustyPax of 3 for modified Murph today because the pull-up bars were wet. Rain didn’t stop us from running though, followed by sets under the pavilion.
Warm Up: Run one mile
The Workout: Modified Murph, substituted pull-ups with burpees. Half way through workout we figured out that following 5 burpees with 10 merkins was a bad idea. For second half of the sets we did LBC’s instead
Total workout: 50 Burpees, 50 LBC’s, 200 merkins, 300 squats
Mary: Run one mile
Announcements: None
Prayer: Silent
Light it up!!
/in AO Post, Red October/by LEDFNGs:1 FNG. (Armpit) 5 for EC. Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October
one person did battle rope twist while the others did the exercise 20 count IC
Rows
Squats twists
Push up drags
Burpee press
American hammers
Leg raises
Curls for girls
Step ups
side bends
Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4
Half burpees curls
Mary:
all in 20 count Cadence
lsf/6 inches/ hello dolly
lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.
Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues
Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…
/in Paradise City/by LipstickFNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH. (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile. Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides. Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition): A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.
A Pirate’s Life at Mutiny; Zamboni Goalie #90; Welcome Armpit!
/in Mutiny/by DauberFNGs: Welcome FNG Dave Mack, aka Armpit, also known as Doug in some parts. A career USAF veteran, a fan of Ohio State too. Gave him disclaimers. Thanks R-22 for bringing him out!
Warm Up: Had all 16 PAX run around the gym and circle up in the half circle for the following warmup exercises on this 47 degree clear day: 25 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Sir Fazio (F/R), 10 Seal Claps, 10 O/H claps.
The Workout: PAX split up into two workouts, kettle bell or boot camp. YHC was inspired by a recent beat down by our very own Pirate, POTS. Rather than sandbags, we opted for Rocks. Minnesota was MIA although LipSync tried finding it with his 40,000 lumen headlamp! Karaoke / jog to the rock pile. Grab a medium sized rock. Line up in a straight line on the soccer pitch. Dauber called out 10 or so rock exercises (20 count or 10 cadence count). After completing one exercise, PAX dropped their rock and jogged backwards about halfway (some think it was more like 3/4). 5 merkins. Jog back to their rock. The exercises included: Curls for the girls, rut-rows, O/H press, triceps curl, toe taps, bus drivers, SIMBAS, goblet squats, plank hold slap rocks, ground pounders. Move to the cement sidewalk. On your six. Chest presses (multiple). With rock above chest, hold 6 inches (20 cc), still holding rock, 10 chest presses, still holding rock, 45 degrees on legs (20 cc), 10 chest presses, still holding rock, legs 90 deg (20 cc), 10 chest presses, still holding rock, 6 inches legs off ground. Arms burning. Recover. 20 LBCs. Good ams. Return rocks to the pile. Saw some sparks! Toe taps on the curb. Bear crawl to an island. Frankensteins. Open doors for our hips. Mosey to the wall. Great mumble chatter re: emergency goalie, #90, Canes hockey game. Look it up – amazing story! At the wall, 15 cc BTTW, 15 cc People’s Chair; Runner’s Stretches against the wall.
Mary: Joined LED and Red October PAX on the tennis courts. Lots of ab work including pickle pounders, home to marge, LBCs, hello freakin’ dollies, etc.
Announcements: Saturday service for Jon (Forceps’s kid) – Hope (Apex), 12-2; New updated Q sheet (sign up for every AO in SW)
T-Claps (Recognition): EC guys; All PAX contributing to a great cause!
Prayer: First responders, Military, Injured PAX, Relationships at home, Forceps and his family; LED took us out.
2nd F – Panera Bread to follow.
An honor leading you men in the gloom! Love you guys! -Dauber
So There’s This Guy in Front of the Elevator doing Jumping Jacks…
/in AO Post, Downtown Train/by Fanny PackEC: Yogurt, Full House
A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.
FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.
The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor
Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change. This train went down to the wall and back until all pax climbed the stairs twice. AMRAP exercises were:
Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches, and 3 sets of Burpees mixed in there. I think I heard Da Business say “c’mon seriously” when YHC called for the first set. It’s ok, he was the stair climber on the last set of those. RESPECT .
The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.
Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday. Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up. Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon. This young man needs this community of HIM. Honored to lead fellas!
Where My Dogs At? Good Guy Miles for 4 PAX at AGS..
/in Any Given Sunday/by MookieNo Q Tour travels this morning for YHC. It’s Sunday and as site Q of AGS, there was planning involved, but nothing that would require a walk through. Pre-Blast offered ‘Good Guy’ miles, nothing too crazy, no hill repeats, no Crossway, no slippery bridges…just straight flat road miles for all those in need of a shake out run from the day before, figuring there may be a need given the Strava feeds. A 3 mi EC was also planned for those in need of extra mileage. Certainly, YHC was in need of more miles this week having traveled on Monday and Tuesday, but who else would show?
Only received an Aquaman “SC” from the night before and a M4L- “Asking for a friend” rucking request, but you probably know how that ends.
Arrived to Womble around 5:20. Redenbacher was already there. Planted the flag, grabbed the light up vest and we were off. A nice even paced jaunt up Stinson to Rogers St. and then onto Main past Sir Walter (where M4L would have stopped for coffee if he showed for the ruck) and behind the parking deck where Ivan meets. Have big plans for that AO this coming Friday after taking a closer look at the surroundings this morning. Proceeded straight past Downtown Train and then a right on Earp, following all the way to a right on Bass Lake and then Stinson back to the flag. Arrived back to see 2 new cars parked in the lot.
Oboe had just pulled up and the owner of the other vehicle was stretching on the curb. At first YHC had thought it was Sprinkler. As I arrived closer, I didn’t recognize the face and did a double take. Could it be? “Hi, I’m Keith,” he said. The past 3 weeks have yielded 2 new FNG’s at AGS. Shout out to Farva for headlocking “Keith” this morning to join this thing we call F3.
5:28 and still no sign of any other PAX. Where my dogs at?….YHC gets it. There were alot of miles yesterday and Sunday’s are typically a day of rest for many, but would like to see some more folks on Sunday over the next few weeks. Gave our FNG the disclaimer and warmed up with the following series of exercises
FNGs: Welcome Vasoline. YHC, Redenbacher, and Oboe had a tough time with the naming ceremony this morning. We really needed Dawgpound on this one. Vasoline works in the beverage\soft drink industry with Farva and tried to come up with obscure soda references to start. After a few minutes between teetering on Shasta and Fresca, and a beverage called Moxie that YHC came up with that neither Oboe or Redenbacher had heard of, we then started asking about sports teams and favorite bands. Smashing Pumpkins and Stone Temple Pilots came up and we settled on the STP classic- Vasoline.
Warm Up: Light jog around the lot. Frankensteins and lunge walks to the middle. Carioca L\R, R\L. Circled up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, GM’s X10, Fazio 10F\10B, Prison Squats X10, Squat Hold while YHC explained the route.
The Workout: From the tennis courts, PAX would proceed the long way around the baseball fields and up Grigsby to the neighborhood on the right of the Sugg Farm gate. Follow it down to the greenway and then a right to follow the newer greenway extension back to Grigsby. Followed Grigsby past Stinson and a left on Rogers St., past Main and behind to Earp (just like the EC route), but a right back on to Raleigh St. and then Stinson back to the flag. PAX got between 4-5mi with several pick ups of the six.
Mary: Stretches- Pigeons, Downward Dogs, Right over Left, Left over Right. All while watching a tremendous sunrise.
Announcements: Forceps’ son’s memorial service is Saturday, Feb 29th at Hope Church from 12-2. Check Slack for updates.
T-Claps (Recognition): All PAX getting out this morning in the cold and putting the work in.
Prayer: Prayers for Forceps and his family. Wallaby and those battling substance issues. All military and first responders. YHC took us out.
Yosemite Kringle
/in U Turn/by 16-bitYHC got in from the airport a little after 0100 and, according to Garmin, got 3 hours and 55 minutes of sleep before getting up and heading to Holly Springs to lead this below-freezing ramble. Knowing that there were three planning 5-mile EC I was curious how many would actually show up.
Much like the DPG that ran last week we were having staggered starts with 5-milers leaving around 0600 and the 3-milers heading out around 0625. Let’s see how it went.
EC: Yosemite, Warbucks, Martini
FNGs: This is a joke today, right? I didn’t even want to go out in this, let alone someone new.
Warm Up:
The same warm up was done for both groups.
SSH x10 IC
Frankenstein x10 IC
Hip openers x10 IC
The Workout:
At 0600 and after being told to watch the ice, each PAX began Forward Foot Flops (FFF’s) OYO. Some started by putting their left foot first, followed by the right, and then back to the left. Others went right, then left, and then back to the right. Rinse and repeat x6000+ times (individual results varied based on milage).
Once the first group was gone YHC climbed back in to his warm vehicle to pass the time. The devil on my shoulder started suggesting that, if no one else show up, maybe I should just say in there until closer to 0700 and then just run in a circle until the runners get back. Luckily Sprinker showed up to run 3 iles with me and after we warmed up we also started with FFFs.
Also, apparently when you have a long beard and you run in temps like this you end up looking like something out of a Christmas special.
Mary:
Some stretching and yoga were done once everyone was in. We successfully had all PAX in (including ECers) around 0700. I think this staggered start thing might actually work.
Announcements:
ShamWow!’s baptism at Hope tomorrow morning, following the 0930 service
T-Claps (Recognition):
To all SW PAX. You know why. You are real HIM.
Prayer:
Forceps and his family. Today is going to be a difficult day. Take a little extra time today to talk to God and offer to lend some of your strength to help Tim and his family.
Always an honor, even with no sleep and frozen hands.
010000
You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!
/in Disney/by MookieFunny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.
This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.
Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.
Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.
Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).
Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.
Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.
The Workout:
Birthday Party#1
Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.
PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.
Birthday Party #2
Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..
Corner 1- 2 Burpees
Corner 2- 2 Burpees, 20 Prisoner Squats
Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers
Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps
Formed 2 Indian Run lines again and took PAX to the abyss
Birthday Party #3
At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out
YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor. Mumblechatter was really low this morning and appeared to be all business.
Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.
Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.
Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!
Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.
Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families. YHC took us out.
Murph-Adjacent
/in AO Post, Ground Pounder/by AbeFNGs: none
Warm Up: SSH x25, Good mornings x10, windmills x10
The Workout: YHC has been doing murph training with some co-workers lately, so I figured I’d do a “murph-adjacent” workout today. It went like this:
Mary: plank hold for 10 count, side plank for 10 count each, LBCs x10, WWIIs x10
Announcements: Forceps’ son’s memorial is 2/29. Check slack for more.
T-Claps (Recognition): All the HIM who rallied for Forceps this week.
Prayer: Forceps and his family for continued strength, Wallaby for strength and healing, Crab Legs, military and first responders.
What’s the Deal with Cusack and Rocks? 9 PAX Fly Some Kites at Possum Trot
/in AO Post, Possum Trot/by MookieQ Tour continues, and YHC saw a place on the Q sheet Sunday after Banana Seat called out the need to fill in all those pink spaces for this week. Yeah, I’d be fresh off a business trip the day before, but I’ve got many more to go before completing the SouthWake cycle. May as well cross another off the list if its available. YHC has a love hate relationship with Possum Trot. It’s dark as $hIt out there in the winter and in the summer, its riddled with fire ants and other nasty things Dauber makes us run through when he Q’s. That hill to the guard rail is always sketchy too, but it does have several amenities that can provide a perfect formula for beatdowns, especially long running lanes by the baseball fields and a wide open set of tennis courts.
One of YHC’s personal favorites of all time was when DoubleD brought a whole firehouse kit, complete with hoses, water jugs, and barbells. He had us running up and down the lane to put out a fictitious fire. This was on a muggy morning and remember thinking, WTF. No way I could have duplicated that this morning with limited supplies and imagination, but knew I had to do something with overhead work to simulate kite flying, keeping in line with the spirit of this Q and AO.
Pre-Blast showed YHC flying a kite. The picture was taken about 3.5 years ago on a beach, where YHC was flying a kite, not because I like flying kites, but because that was the activity I chose rather than wanting to jump in 30 degree waves with my son in Maine. Also, partly because YHC was 225lbs and didn’t have the energy or the want to run around. At the time, YHC thought he was operating at 100%. Great job, great kids, supportive wife, but no energy or desire to do anything extra. Was definitely missing something, but health and connections outside of work took a backseat, gradually leading to sad clown syndrome and deep denial. YHC was comfortable and have learned that when you are comfortable, you don’t grow so to battle that, YHC is trying new things like trying to Q all the SouthWake AO’s and beyond that Q 1-2 times a week (all with the aim of each workout being unique).
Arrived to the parking lot and got concerned as the only person YHC had seen was H1N1. It was early though and while H1N1 was out getting his early EC, I took the time to get the lay of the land and place some cones out by the baseball fields. Got back to the car and it was 5:23, still early, but no cars. Guess these guys in Fuquay do it differently, maybe more fartsacks than I thought. Then the headlights started to flow in. Banana Seat, Noah’s Ark, Sprinkler, Breach, 8-Bit, Midget, FedEx. H1N1 arrived back somewhere in between Banana Seat and Breach.
5:30 hit and asked PAX if they brought their lawn chairs and kites. If they didn’t, M4L had a lawn chair in his trunk. All those who wanted to be comfortable could sit in the lawn chair and fly a kite, all others could follow me for some quality work in the gloom.
Warm Up: Skinny loop around the tennis courts and into the courts for some alternating side shuffles are around the baseline, weaving in and out of each court. Led PAX back out of the courts to circle up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X20, Fazios 10F/10 Back, Seal Claps X20. SSH X20. Fellowship run back around the tennis courts to retrieve a rock.
The Workout:
PAX retrieved rocks (some extremely larger than others- Breach) and cusacked them down with tricep extensions in cadence to the concession stand. Circled up for some squats on YHC’s down and up. Placed rocks down and did some modified clock work merkins, where PAX placed both feet on the rock and did 10 merkins on YHC’s down, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins.
Mosey’d over to the concession wall and did some B2W’s in cadence to 20 and then back upright for People’s Chair in cadence to 20.
Rinse\Repeat one more time (2 Rounds Total)
Cusacked the rocks outside the fence and gathered around the first cone that was layed out for some Rut Rows X20 on YHC’s up, Cusacked to the next cone 15 yard further down and performed rock curls starting position at the bottom to the middle X 20. Cusacked the rocks to the next cone 15yards futher and performed rock curls from the top to the middle X20, and then cusacked 15 more yards further and performed rock curls from the bottom all the way to the top X20. Cusacked back to the start
Partner Up: Partner 1- Squat Hold with the Rock; Partner 2- Suicides to each of the cones and switch
Rinse\Repeat (2 Rounds Total)
Cusacked the rocks all the way back to inside the tennis courts and had PAX line up along the baseline for some deconstructed Jack Webbs. On the baseline PAX performed uneven merkins on the rock with left hand on rock\right hand on baseline. Performed 5 on each side for a total of 10. Moved the rock out of the way and performed lunge walks to the other side of the same court. Knelt down for some Jack Webbs X20 in cadence. Mosey’d back to the start.
Rinse\Repeat but this time up’d the uneven Merkin count to 20 total and 40 Jack Webbs in Cadence. Cusacked the rocks back to the pile. Instructed PAX to get into an Indian run from the tennis courts and encircle the entire lot in front of the tennis courts. Mosey’d back inside the tennis courts
Mary: Plank hold for the six. Shoulder Taps X15 in cadence, Right Arm up\Right foot up, Left Arm Up\Left Foot Up. It was damp and rainy, so had to flip em all over on their six for American Hammers X20 and a quick transition to Pickle Pounders X20. Downward Dog and a gradual roll up into a Shawshank. (Have a Nice Day upright).
Announcements: 3rd F opportunities on Slack. Forceps’ son, Jon’s service is next Saturday, Feb 29th from 12-2 at Hope Community Church.
T-Claps (Recognition): Those getting out and after it in the rain
Prayer: Prayers for Forceps and his family. Lipstick’s family and his sister. Wallaby and those battling substance abuse issues. All those unspoken. YHC took us out.