YHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered? For YHC, this was a needed reminder and one all PAX should keep in focus.
Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks
FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.
Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.
The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.
Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.
Prayer: Continued prayers for Wallaby. Aquaman took us out.
TRX at Tea Time
/in Tea Time/by DauberFNGs: Â None
Warm Up: Â With 30 seconds to spare, Â planted the flag and gave fist bumps to the three PAX who joined me coming out in the dark 60 degrees for a nice little Murph. Â Pikachu was concerned about my whereabouts calling me in 1858. Â I was delayed due to parking issues with teenagers at my home. Â Regardless, I came in hot behind Dusty and we jumped into a quick warm-up. Â Exercises included 10 c of SSH, Don Quixotes, Seal Claps and O/H claps. Â Static stretching.
The Workout: Â 1 mile
100 pull-ups
200 push-ups
300 squats
1 mile run
Introduced a new box of TRX straps offering a modification for pull-ups and push-ups. (Thanks Pikachu for helping me set-up.)  Also broke out the Pandora on the big iPad and played some today’s country.
Mary: Â Pigeon poses, static stretches.
Announcements: Â 5K run (See Slack/FB – Skidmark); Long-ass run at ATT coming up – please support
T-Claps (Recognition):  Fanny Pack for announcing a 9-pack commitment this week  Good luck brother!
First time Fanny Pack came out to Tea Time.  He ended up doing sets of 10, 20, 30.  Huge.  I think he was asked if he would come back and he replied, “I ain’t coming back.”  He clarified later mentioning double posts.
Prayer:  Unspoken; PAX looking for new work/opportunities; PAX injured; Prayers of Thanks for God’s grace and blessings.
Dauber took us out.
Honor leading.  Always enjoy Tea Time.  Consider Q’ing and giving Dusty a break or at least some company!
F2 at Black Bottle (Dauber buying). Good mumble chatter about running, training, races, goals, etc.
Dancing in the Dark – Sheepdog BB 2/7/2020
/in Sheepdog/by MartiniPAX: Â Shredder, Buttermilk, Natty Ice, Norm, Gump, Mr. Terrific, Martini, Quiver
FNGs: None
Warm Up: Mosey to the back. Â Good Morning x 10, Windmill x 10, Daisy Picker x 10, Fazio Arm Circles x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Multiple stations utilizing the walls and knee walls around the site:
Pax rotated through each station performing AMRAP while the 8th Pax did a lap around the track. Â Repeated x 2. Â Great mumble chatter.
Combative – Worked on blocking techniques taught by Shredder.  With our limited skill and the swapping of  partners, this resembled square dancing more than martial arts.
Mary: Â No time – too much dancing (see above)
Announcements:
T-Claps (Recognition):
Prayer: Â Multiple mentioned. Â Prayed for those spoken and unspoken.
Only 12 poles…
/in Paradise City/by SnapFNGs:none
Warm Up:SSH, windmills, fazio arm circles, high knees, butt-kickers, and karaoke.
The Workout: Tabata style: 20 seconds of exercise, 10 seconds of rest, 3 sets each of 4 exercises for a total of 6 minutes per set of exercises.
Set 1 (lower body): Lateral jumps, Pop squats – wide squat followed by narrow squat (dubbed “Rice Crispies” by Dawgpound), jump lunges, sumo squats with kick
Ran to the top of the ramp for Set 2 (upper body): scorpion dry docks, dips, balls to the wall, and burpees.
Indian run around the park to the bottom of the ramp where we did 12s/ladder. Sprint to the first light pole, do one merkin jog to the bottom of the ramp for 12 star jumps all together, sprint to second pole, do two merkins, jog to the bottom for 11 star jumps, etc etc
Mary: started Mary going around circle and each pax picking an exercise and 10 count.
Announcements: New permanent F2 at Food Lion on Thursdays at 6
T-Claps (Recognition):
Prayer: Pikachu’s wife, Snap’s employment
There’s always one
/in Mutiny/by LEDFNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count. Â Wondering where Red October was we went on search party and found them on other side of concession stand. Â Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family
1 lap
/in Red October/by Banana SeatFNGs: nope
Warm Up: same as mutiny
The Workout:
Head to track after warmup
6 stops – same side lunges tapping bell on ground on first long stretch. Switch sides after middle stop. Bell drag bear crawls on short sides. Straight arm bell over head lunges on far side.
1- IC full into half swings squat on 3 x20
2- plank pass through x20
3- squat curl up press x20
4- floor to snatch twist opposite side x10 each side
5- lunge row squat side with bell opposite arm out straight x10 each side
6- push up rows chest touches bell x20 each side (40 merkins total)
Mary:
Planked knee taps to bell tight core x20 IC
Midget love handles x15 each side
Russian skip twists x20 IC
Bell burpees 1 min (jump press)
Announcements:
Appalachian trail hike in June, Prison Yard at Hilltop Needmore Park (new AO 0500 start)
Prayer:
Sick families, new babies, injured PAX, Noahs Ark wife new procedure, Sprinklers family
Thanks to the two HIM (Yosemite and Farva) that took the 1 lap with me. Strong work!
BS out
Hanging By a Moment…7 PAX Make Some Memories @ AGS.
/in Any Given Sunday/by MookieYHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered? For YHC, this was a needed reminder and one all PAX should keep in focus.
Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks
FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.
Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.
The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.
Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.
Prayer: Continued prayers for Wallaby. Aquaman took us out.
Who’s here anyways?
/in Cletus/by AbeApologies for the late backblast. Better late than never? Let’s go…
FNGs: none
Warm Up: SSH x25, imperial walkers x10, hillbillies x10, Daisy pickers x10, fozio arm circles x10 forward x10 reverse, seal claps x10
The Workout: Mosied over to the parking lot with a rock pile. Pax were instructed to get a mediumish rock for many reps. One exercise at each corner, with lunges in between (added in some karaokes and Bernies to mix things up). Started with 10 reps at each four corners, then increased by five each round, up to 25 reps at the last round. Exercises were curls for the girls, triceps, bus drivers and ground pounders.
Moved over to the picnic area. Half of the pax held balls to the wall while the other half did urkins/durkins/dips/abyss merkins, 10 count, switching in between each exercise. Back to tennis courts for Mary.
Mary: Popcorn Mary, 15 counts. I’ve forgotten a few (let this be a lesson to post same-day). But there were some SSH, WWIIs, sweat angels, merkins and pickle pounders.
Announcements: Check slack for upcoming 3rd opportunities.
T-Claps (Recognition): All this HIM getting out there in the cold gloom this week.
Prayer: Wallaby for strength, soldiers and first responders.
Something New
/in U Turn/by Banana SeatSW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.
FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.
The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn
Cool Down:
Circle up 0700 for stretches and yoga poses
Announcements:
Lowes Food 2nd F on Friday’s
T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.
Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues
Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!
BS Out
Greenhouse Build @ HSFC
/in Faith/by DumboPAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).
What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.
We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!
3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)
/in Ground Pounder/by Forceps3 HIMs showed up to GP and mumble chatter started before the clock started.  Â
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
Mosey to playground wall:
T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.
Announcements: Play Set Build now scheduled for Feb 28th.
Prayer Requests:Â Farva’s neighbor had a house fire a couple days ago and lost everything.
Fanny Pack took us out.