Was able to convince a few of the 12 Oaks pax into some EC to get us warmed up. Blue Hen showed up in a trash bag with socks for gloves. Neither Moby nor myself thought much about it, we got in two miles on way to Da Nut.
Pax: Blue Hen, Moby, The Dawgpound, Buford, Cowboy, Redenbacker, Da Business, 3rd Cousin, Pablo, Dumbo, Java & YHC
FNGs: Too cold
EC:Â Blue Hen, Moby, Cowboy, The Dawgpound, Buford, Redenbacker and YHC, ( over 50%!!)
Warm Up: Began the mosey towards Green Oaks Parkway. On route, stopped for SSH IC x 20, Sir Fazio arm cirles 10F 10R, Good Mornings IC x 10
The Workout:Got to the ramp for a few rounds
1) bear crawl to top, ran across lot, plank hold for the 6, 5 merkins with R foot up, 5 with Left foot, ran to base of ramp
2) crawl bear up ramp, ran across the lot, plank hold for the 6, diamond merkins x 20, ran to base of ramp
3) crab walk up long straight away, ran across the lot, plank hold for 6, 5 merkins right hand forward, 5 left hand forward, ran to base of ramp
4)russian typewriter. On the bars, went IC x 3 to left, one merkin repeat x5, then to the left x5, switch sides and repeat. Some mumble chatter that the Russian’s didn’t type this way Met at the top of the ramp for freedom hammers IC x10, dying cockroach x 10, rinse and repeat.
5) pax went down the ramp anyway they wished from the previous exercises, (ie bear crawl, type writer, etc).
At the bottom, we headed back stopping for urkins x 20. I had to head home to relieve my M, Blue hen took over. Lead the pax to patty cake merkins x 15, dookies, ( squat hold with arms out as if reading the paper, once a car came, jailbreak to light pole) Shoulder taps x 15, nipplers x 15
Mary:bear-kins x 15
6″ leg hold seal claps x 15
American freedom hammers x 15
6″ leg hold around circle x 5count
Announcements:Long ass ATT run 2/22, 2nd F to follow, Shield lock going strong
T-Claps (Recognition):Blue hen for finishing for me since I had to bail. Appreciate the last minute take over
Prayer:Someone did in my absence
Always great to lead. Thanks boyz for supporting on this colder morning!
We Could Run a Little, We Could Run a Lot
/in AO Post, Speed Racer/by SkidmarkYHC struggled with what to plan for this workout. I wasn’t really sure what to expect in terms of runners/non-runners and Tiger Blood is one of those AOs that finds good balance in running vs bootcamp. One way to solve that: Deck of Cards.
EC: Warbucks, Pikachu, Skidmark, and 187 ran from home
FNGs: None
Warm Up: 2 laps around the parking lot. Good mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Deck of cards with the following:
If an Ace is drawn run laps in the parking based on the value of the card before the Ace. This proved highly effective as the first Ace drawn followed a 10. Modification quickly followed.
Suicide King was supposed to be suicides but we missed it and did suicides at the end.
Mary: 10 count exercises by pax
Announcements: 2/22 Long Ass Run
T-Claps (Recognition): Da Business who said his heart was in his stomach
Prayer: Those struggling with addictions, family members young and old
Thunder’s Blood Sugar
/in AO Post, Thunder/by PikachuFNGs: Welcome FNG Squirtle – another member of the Crosby family.
Warm Up:
Side straddle hop, Non offensive plant pickers, Sir Fazio arm circle, Good morning, Hill Billies, Imperial
The Workout:
Each round was 10 exercises done for # of reps = Kubota’s blood sugar/10
Round 1
Step Ups, Squats, People’s Chair, Toe Taps, Russian Dips, Balls to the Wall, Shoulder Taps, Box Cutter, Rolling Side to Side Plank, pull up.
Mosey to rock pile and get a rock
Round 2
Overhead Press, Tricep Press, Rutrows, American Hammers, LBCs, Heal Taps, WWII, Low Slow Flutter, Homer to Marge, curls.
Reept round 2
Mary:
Around the circle for 10 counts
Announcements:
Long run on ATT 22Feb20
Prayer:
Pebbles to boulders
/in AO Post, To Be Determined/by DocFNGs: Not likely at 24 degrees
Warm Up: SSH, Daisy-pickers, Fazios, Flapping Birds, Imperial Walkers
The Workout: Too cold to stand around Womble, so YHC decided a field trip was in order. Set out in a fellowship run and (taking a page out of Aquaman’s book) stopped at each intersection to build a workout, exercises = PAX choice.
Stop 1 = 10 merkins
Stop 2 = 10 merkins + 6 burpees (POTS birthday choice)
Stop 3 = 10 merkins + 6 burpees + 10 lunges
Stop 4 = 10 merkins + 6 burpees + 10 lunges + 10 monkey humpers
Proceeded to the parking deck for some ‘forest to the sea’ (bear crawl followed by crab walk) and then moseyed on to the rock pile. PAX informed to select a ‘medium to large’ rock. YHC noted an extremely liberal interpretation of that size range; seemed like pebbles to boulders. PAX executed ‘Heads, Shoulders, Knees and Toes’ (deadlift into biceps curl into shoulder press into triceps extension = 1 rep X 10). Moved three rocks to the right for PAX choice exercises including curlz for the gurlz, shoulder press and bus driver. Returned the rocks for the mosey back.
On the return route PAX stopped at each intersection for ab exercises, building as before:
Stop 1 = 10 gas pumpers
Stop 2 = 10 gas pumpers + 10 pickle pounders
Stop 3 =Â 10 gas pumpers + 10 pickle pounders + 10 snow angels (Florence demonstrated admirable enthusiasm during cadence call, and neighborhood residents are now aware of F3).
Stop 4 = 10 gas pumpers + 10 pickle pounders + 10 snow angels + 10 plank jacks
Mary:Completed the mosey back to Womble for some smurf jacks. YHC was due for an early morning meeting, so handed the keys to Dauber and he brought it home with WWIIs, Freddie Mercurys and yoga stretches.
Announcements: Happy birthday POTS! 51 big ones. See social media re helping at Mama’s House
T-Claps (Recognition): The Masters for joining up again for a full beatdown, no Metamucil required.
Prayer:Â Alex, family friend of Florence with cancer, military, first responders, unspoken.
Thanks for the opportunity to lead. Aye!
Deadbolt’s Love Affair
/in AO Post, Running 4 the John/by SkidmarkIf you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.
EC: Skidmark
FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military
ABStract
/in AO Post, Possum Trot/by LEDFNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid
10-boat canoes
20-American hammers
30-LBC
40-mountain climbers
50-second plank and same exercises back down
11’s squats and walkout planks with 4 shoulder taps at extension
7’s side lunges and captain Thor’s.
10 each side oblique side crunches and hip raises
Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)
Is Winter Here To Stay?
/in Mutiny/by FedExPAX: Banana Seat, LED, Norm, Gump, Martini, Fram, FedEx
FNGs:None
Â
Warm Up: After a quick lap around the track we circled up for SSH, Imperial Walkers, Hillibillies, Sir Fozio Arm Circles, Squat Hold with atm stretches, Plank holds, and static arm stretches
The Workout: 7 Pax decide to join me at Mutiny and we moseyed over to the parking lot behind Club Worx where I instructed the Pax that we would lunge walk to the middle of the parking lot where we do one “no push-up burpee” then bear crawl to first island and do two “no push-up burpees” bear crawl back to the middle for 3 burpees and lunge walk back to the start for 4 burpees. That was round 1 for round 2 we did merkins and for round 3 we just moseyed and did SSH.
We then head over to the rock pile to chose a rock “suitable for you” and head to the shelter for 3 rounds of 5 exercises without dropping the rock.  The exercises included rut rows, curl for the girls, overhead press, tricep extension and goblet squats. We started with 10 reps and increased by 5 each round and if you did drop the rock we were all doing burpees. Needless to say we did burpees after each round especially after Banana Seat said that “doing burpees wouldn’t be a bad thing,” LED put his rock down, and Norm already know that the burpees were coming either way. After that we did 2 rounds of chest press, one arm chest press, half Turkish get ups and a variety of merkins.
We returned the rocks and lined up for Indian Run to the tennis courts for Mary.
Mary: Got to the tennis courts and thought Red October was not finished so started Mary with American Hammers IC x 48, to the displeasure of the Pax, for your QIC turning 48 on Saturday. Â For the rest of Mary check out Red October backblast.
Announcements: Work (painting, caulking, sanding, etc.) at Mama’s house this weekend, weather permitting
T-Claps (Recognition): The Pax for braving the 20 degrees
Prayer: Fram and M having a baby soon, injured and sick Pax, military especially those going through a difficult times here and deployed
Icy Scarecrow
/in The Nest/by BeaterIT WAS COLD
EC: Beater, Dovetail, Martini, Yosemite
FNGs: None
Warm Up: Good mornings, arm stretches, SSH, Sir Fazio Arm Circles, Daisy Pickers, Imperial Walkers, warm up lap
The Workout:Â YHC brought some icy 5gal buckets for the workout (3gal fill)…Icy Scarecrow – hold buckets out as far as you can for as long as you can (or 1 min +) as the timer…other PAX do exercises:Â Lunges, plank jacks, squats, mountain climbers, mickey mouse merkins, bear crawl x 2, duck walk.
Icy Curls for the Girls – 10 each arm for one PAX as timer while other PAX alternate between Balls to the Wall and Wall Sits
Icy Laps with partner – Partners take lap with Icy Bucket while other PAX (partnered up) Broke Back Merkins and partner merkins (can’t remember name). Then rinse but no repeat, alternating to Smurf Jacks and Imperial Walkers
Mary: 1 min plank, box cutters with hold at end, Mary Antoinettes, American Hammers
Announcements: Possible new AO, shhhh….more details coming
T-Claps (Recognition): everyone coming out in the freezing cold
Prayer: Praise – Gamecock’s sister having a baby soon! Prayers – Yosemite custody situation; more time with daughter. Beater for cardiologist visit
Cool trip to RoviSys
/in AO Post, Nutcracker/by FlaniganWas able to convince a few of the 12 Oaks pax into some EC to get us warmed up. Blue Hen showed up in a trash bag with socks for gloves. Neither Moby nor myself thought much about it, we got in two miles on way to Da Nut.
Pax: Blue Hen, Moby, The Dawgpound, Buford, Cowboy, Redenbacker, Da Business, 3rd Cousin, Pablo, Dumbo, Java & YHC
FNGs: Too cold
EC:Â Blue Hen, Moby, Cowboy, The Dawgpound, Buford, Redenbacker and YHC, ( over 50%!!)
Warm Up: Began the mosey towards Green Oaks Parkway. On route, stopped for SSH IC x 20, Sir Fazio arm cirles 10F 10R, Good Mornings IC x 10
The Workout:Got to the ramp for a few rounds
1) bear crawl to top, ran across lot, plank hold for the 6, 5 merkins with R foot up, 5 with Left foot, ran to base of ramp
2) crawl bear up ramp, ran across the lot, plank hold for the 6, diamond merkins x 20, ran to base of ramp
3) crab walk up long straight away, ran across the lot, plank hold for 6, 5 merkins right hand forward, 5 left hand forward, ran to base of ramp
4)russian typewriter. On the bars, went IC x 3 to left, one merkin repeat x5, then to the left x5, switch sides and repeat. Some mumble chatter that the Russian’s didn’t type this way Met at the top of the ramp for freedom hammers IC x10, dying cockroach x 10, rinse and repeat.
5) pax went down the ramp anyway they wished from the previous exercises, (ie bear crawl, type writer, etc).
At the bottom, we headed back stopping for urkins x 20. I had to head home to relieve my M, Blue hen took over. Lead the pax to patty cake merkins x 15, dookies, ( squat hold with arms out as if reading the paper, once a car came, jailbreak to light pole) Shoulder taps x 15, nipplers x 15
Mary:bear-kins x 15
6″ leg hold seal claps x 15
American freedom hammers x 15
6″ leg hold around circle x 5count
Announcements:Long ass ATT run 2/22, 2nd F to follow, Shield lock going strong
T-Claps (Recognition):Blue hen for finishing for me since I had to bail. Appreciate the last minute take over
Prayer:Someone did in my absence
Always great to lead. Thanks boyz for supporting on this colder morning!
Better Get Warm in a Hurry
/in AO Post, Purple Cobra/by Fanny PackEC:Â 187, Warbucks
A dozen pax converged at the Teeter for a very cold (24 degree game time temp) Purple Cobra led by YHC. It was so cold I was tempted to start the AO about two minutes early to get back to my warm house 2 minutes earlier. We are certainly blessed in this life by our warm homes and families. The goal: Keep moving quickly!
FNGs:Â Not today, son!
Warm Up: 5:30 hit and we quickly circled up for SSH x 30, GM’s x 10, Overhead Claps x 10, Seal Claps x 10, Mountain Climbers x 20, Daisy Pickers x 10.
The Workout: Not nearly warming up yet so, YHC called Indian Run behind the stores and onto the GCF lot. Time for some DORA.
Runners proceeded right out of the lot on down to the dead end at the bottom of the hill. Partners completed 100 Merkin, 200 BB sit ups, and 300 prisoner squats. This took roughly 26 mins. for future reference. Plank holds for the 6 while Deadbolt led a minute or two of various plank holds.
Now much warmer, we kept it moving. The next Thang was a series of exercises done in the GCF lot in the following order: Pax do 10 Irkins, run to island and perform fast feet around the island ( I’m told this is called a New Mexico special) run to 2nd island, repeat New Mexico special, the complete 5 Sumo squat jumps. Return the same way we came.  Repeato and repeato a 3rd time only now lunge walks between islands.
Pax then did Indian run back to flag for some Mary.
Mary: LBC’s x 13. (Thanks  to the HIM who picked up my count as I was coughing up something nasty during this), Shoulder Taps x 13, Freddie Mercury x 13, and Catalina Wine Mixers (YHC called “ Tasters”, one day I’ll get it right) x 13. Have a nice day!
Announcements: Kosher has put out on Slack a 3rd F opportunity for us all. Take a look.
T-Claps (Recognition): Abe gave YHC a shout out for picking up the Q on the fly yesterday at Downtown Train. This is what we do brother!
Prayer: Continued prayers for Kosher’s cousin dealing with loss, our military and 1st responders, particularly police in Hawaii at this time. YHC took us out.  It was an honor to get stronger alongside you HIM’s this morning.
Murph / 2
/in AO Post, Tea Time/by Dusty4 Pax braving cold Monday night workout
Warm Up:Â Run one mile
The Workout:Â 50 Pull-ups, 100 Merkins, 150 squats
Mary: Run two miles
Announcements:Â none
Prayer:Â Silent