YHC had mentally put together a workout. It required multiple teams of 3 and my biggest stumbling point when mentally preparing the night before was trying to figure out how to address a 2 man team or an extra PAX. This seemed totally doable as Possum Trot regularly has 10-15 dudes show up. 5. We had 5 this morning. Don’t get me wrong, I was absolutely grateful for the 4 HIM that showed up this morning and wouldn’t trade them for the world, but it threw a wrench in what was already a thinly put together plan. Oh well, time to practice was we preach and modify as needed.
FNGs: Nope
Warm Up:
Good mornings x10 IC
SSH x20 IC
Moroccan Night Clubs x10 IC
Squated overhead claps x10 IC
Squated seal claps x10 IC
The Workout:
So the original plan was to do a 3-man team Dora with a PAX on either side of the parking lot and the 3rd partner bear crawling and/or crab walking with a rock in between the other two and having it be a bit of a relay. This did not happen.
What did happen:
We moseyed to the rock pile to get a rock and then headed over to the top of the road leading down to the ball fields. Two groups of 2 PAX grouped up at for a standard Dora (100 merkins, 200 LBC, 300 squats), with YHC being solo. While one partner started on the exercises the other was bear crawling and pushing their down to the not-so-portable Port-A-R4TJ. Once said commode was reached they would flip over, put rock on “rocks” and crab walk back up to their partner. Cycle through this until both groups completed their full set.
Along with the original plan calling for 3-man teams YHC also planned to increase the number of reps of each exercise to accommodate for the larger group. Again, with smaller numbers we finished sooner than expected so I had to think on the fly. Or, as was the case today, steal from Forceps. PAX circled up with their rocks, rotation one rock to the left after each exercise, doing two rounds of:
10x curls for the girls
10x tricep extension (or, if you’re Breach, tris for the guys)
10x rut rows
10x bus drivers
10x chest press
10x dead lift
Afterwards we returned the rocks and headed to the wall on the tennis courts for BTTW -> People’s chair -> BTTW -> People’s chair. The PAX took turns counting to 10 in as many languages (both real and made up) as they could. Breach tried to get creative and do an IC 10 count doing mountain climbers but YHC and his weigh vest wanted nothing to do with that and cut him off at 5.
Mary:
Circle up for:
15x American Hammers
10x Australian Snow Angles
15x Low slow flutter
10x Freddie Mercury
Announcements:
Frosty CSAUP on Saturday
Christmas party next weekend
Q sheet looks bare (at least for PT) . Being with a group that has Q’d often I encouraged them to get other PAX to spread their wings and sign up to Q and fill in the sheet. It’s getting in to the cold months were numbers dwindle so having folks come out and VQ will always draw a bigger crowd.
Prayer:
Wallaby and his family. Pablo is trying to set up time to go over and help put up their Christmas lights. Check the #3rdF channel in Slack or reach out to him directly for details. There is also a meal train set up for the family. https://www.signupgenius.com/go/4090c44aaab23a7f58-hanlon
The time around the holidays can be hard for some folks. We often times think of it as a joyous time, as it should be, but others struggle to get through these times for any number of reasons. Reach out to your fellow PAX that you haven’t seen in a while, or a friend or a neighbor, and check in with them and see how they’re doing. You never know what someone is going through.
010000
Welcome FNG Frenchy
/in Ground Pounder/by ForcepsFNGs: Frenchy (Shredder’s son)
5 HIMs showed up to GP.
WarmUp:
20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
PAX pair up:
2 sets of alternate weighted plank hold while other runs 30 yards
2 sets of weighted crab hold while other runs 30 yards
25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.
Mosey to the Wall of Pain
Mosey back to Playground for Cards of Pain: 16 exercises in total
2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips. Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.
Announcements: Christmas Party next weekend (Sign up online)
FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.
Prayer Requests: Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.
YHC took us out.
Even a Dog Came
/in Speed Racer/by Blue Hen11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
Mary:
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
Week 2 Day 4
/in I got 5 Onnit/by DawgpoundEC: Dawgpound, Emeril, Buford
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
Week 2 Day 3
/in I got 5 Onnit/by DawgpoundEC: Emeril, Dumbo, Flanigan
FNGs: Nope
Warm Up:
We went right into Onnit Yoga
The Workout:
Onnit Yoga
Mary:
We did Onnit Yoga, so no.
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
How Pablo does Disney…
/in Disney/by Pablo4 PAX, 2 for EC, decided to swallow the DRP to continue in their daily commitment to accelerate fitness, fellowship, and faith. Q had posted a preblast commenting on the difficulty of his plans which may speak to the low attendance. Who knows, maybe some PAX like easier workouts or they just heeded my advice to seek another AO? Either way, 4 #HIM got stronger today seeing how Pablo does Disney…
EC: 187, Pablo
FNGs: None
Warm Up: All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R
The Workout: PAX moseyed to the back corner of the track around the soccer fields where the path forks with hill and partnered up. Partner 1: run around the track stopping at the corners to complete 10 count merkin exercises (corner 1 wide grip, corner 2 diamond, corner 3 regular) Partner 2: 5 burpees at the top of the hill, run to the bottom for 5 star jumps, run back to the top and repeat until partner 1 has made it all the way around the field. Switch and repeat for 3 full circuits. PAX then moseyed to the play ground for 2 sets of : Bulgarian split leg squats (10R 10L), 10 Derkins, 10 Erkins, 10 Dips, and 10 box jumps. PAX moseyed to the wall at the restrooms where Partner 1 held BTTW while Partner 2 did an in cadence exercise then switch (first exercise freddie mercury x10, second exercise mountain climbers x10). This was repeated except BTTW was changed to People’s Chair. Mosey to the flag for Mary.
Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 5 right leg up, 5 left leg up; Box cutter x20, Freddie Mercury x10, Pickle Pounder x10
Announcements: CSAUP Frosty this Saturday, Hanging Christmas lights at Wallaby’s house today
T-Claps (Recognition): None
Prayer: Wallaby, Crablegs, Quiver’s Family, Unspoken
There was a plan. Was.
/in Possum Trot/by 16-bitYHC had mentally put together a workout. It required multiple teams of 3 and my biggest stumbling point when mentally preparing the night before was trying to figure out how to address a 2 man team or an extra PAX. This seemed totally doable as Possum Trot regularly has 10-15 dudes show up. 5. We had 5 this morning. Don’t get me wrong, I was absolutely grateful for the 4 HIM that showed up this morning and wouldn’t trade them for the world, but it threw a wrench in what was already a thinly put together plan. Oh well, time to practice was we preach and modify as needed.
FNGs: Nope
Warm Up:
Good mornings x10 IC
SSH x20 IC
Moroccan Night Clubs x10 IC
Squated overhead claps x10 IC
Squated seal claps x10 IC
The Workout:
So the original plan was to do a 3-man team Dora with a PAX on either side of the parking lot and the 3rd partner bear crawling and/or crab walking with a rock in between the other two and having it be a bit of a relay. This did not happen.
What did happen:
We moseyed to the rock pile to get a rock and then headed over to the top of the road leading down to the ball fields. Two groups of 2 PAX grouped up at for a standard Dora (100 merkins, 200 LBC, 300 squats), with YHC being solo. While one partner started on the exercises the other was bear crawling and pushing their down to the not-so-portable Port-A-R4TJ. Once said commode was reached they would flip over, put rock on “rocks” and crab walk back up to their partner. Cycle through this until both groups completed their full set.
Along with the original plan calling for 3-man teams YHC also planned to increase the number of reps of each exercise to accommodate for the larger group. Again, with smaller numbers we finished sooner than expected so I had to think on the fly. Or, as was the case today, steal from Forceps. PAX circled up with their rocks, rotation one rock to the left after each exercise, doing two rounds of:
10x curls for the girls
10x tricep extension (or, if you’re Breach, tris for the guys)
10x rut rows
10x bus drivers
10x chest press
10x dead lift
Afterwards we returned the rocks and headed to the wall on the tennis courts for BTTW -> People’s chair -> BTTW -> People’s chair. The PAX took turns counting to 10 in as many languages (both real and made up) as they could. Breach tried to get creative and do an IC 10 count doing mountain climbers but YHC and his weigh vest wanted nothing to do with that and cut him off at 5.
Mary:
Circle up for:
15x American Hammers
10x Australian Snow Angles
15x Low slow flutter
10x Freddie Mercury
Announcements:
Frosty CSAUP on Saturday
Christmas party next weekend
Q sheet looks bare (at least for PT) . Being with a group that has Q’d often I encouraged them to get other PAX to spread their wings and sign up to Q and fill in the sheet. It’s getting in to the cold months were numbers dwindle so having folks come out and VQ will always draw a bigger crowd.
Prayer:
Wallaby and his family. Pablo is trying to set up time to go over and help put up their Christmas lights. Check the #3rdF channel in Slack or reach out to him directly for details. There is also a meal train set up for the family. https://www.signupgenius.com/go/4090c44aaab23a7f58-hanlon
The time around the holidays can be hard for some folks. We often times think of it as a joyous time, as it should be, but others struggle to get through these times for any number of reasons. Reach out to your fellow PAX that you haven’t seen in a while, or a friend or a neighbor, and check in with them and see how they’re doing. You never know what someone is going through.
010000
Preferred Nomenclature
/in AO Post, Running 4 the John/by RedenbacherEC: Kosher, Nemo, U.T.I.
YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.
FNGs: Not today
Warm Up: 10 x Frankensteins, 10 x SSH in cadence. Discussed the routes and got after it.
The Workout:
3 mile route:
5 mile route:
Mary: She was out Christmas shopping
Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details
T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC
Prayer: Diedra and her recovery from surgery, unspoken
YHC took us out. Thank you for the opportunity to lead
How do you come up with this stuff?
/in To Be Determined/by Banana SeatYHC rolled in with 2 mins to go while others kept rolling in as well. Went to get my shovel flag set up but the M had the trunk full so no time for shovel. Instead stuck the flag in the fencing by the tennis courts. FIA lady wanted a selfie with someone for a game so let me know if I show up on an adult cheating site. YHC was hoping for 6 for the new exercise we would try out and got 9. Perfect! 8 seconds until go time, no FNG’s. Let’s do this!
Warm Up:
Strong mosey around the ball fields stopping 4 times for some warm up exercises.
Plank jacks x20 IC
Windmills x10 IC
Goofballs x20 IC
Donkey kicks x10 IC (off dugout wall)
The Workout:
Mosey to field near rocks (groups of 3)
Ménage Merkin x10 3 rds
– Chillcut position for two PAX while third man does inverted merkins off back and shoes
*Credit to Doc for naming these and also stated “I think it’s harder on the bottom” (That’s what she said)
Grab a schmedium rock
Lunge each leg then prisoner get up with rock across field. 40 yds
Colt 45’s – biceps then triceps (form)
Freddie Mercury‘s x20 IC to catch out breath
Broad jump brockee back across field
Low slow flutter x20 IC
Colt 45’s – biceps then triceps
*Snap’s comment earned the title for this BB “Where do you come up with this stuff?”
Return rocks and mosey to shelter.
Alternating side step ups on picnic table between benches.
True abyss Merkins x10
Mosey back to tennis courts
Mary:
Dying cockroach x20 IC
Pretzel x20 IC (both sides)
J-lo x20 IC
Announcements:
Slack and FB for details
T-Claps (Recognition):
HIM trying new ideas
Prayer:
Quivers family and his new job
Unspoken
YHC’s first post to TBD. Hope to be back soon. Always an honor to lead.
BS Out
9 for Hamburger Hill
/in Purple Cobra/by FoghornFNGs:None
EC: 187,Fullhouse, Maybelline
Warm Up: 5:30 start time and PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.
The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.
After that we returned the rocks, moseyed in front of HT and did 25 OYO dips on the park benches. About that time for Mary!
Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.
Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.
T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.
Quote of the day: Can’t repeat here. Honor to lead.
Prayer: Walby spoken and unspoken prayers.
Nutcracker Rock,Rock,Rock
/in Nutcracker/by WigglyFNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke
tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location
Tulip pickers w/rock x10 curls x10 tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back
Bridge press x20 halo x10 lion king x10 3Sets—sprint to 3 light poles in ascending order and mosey back
bridge press x10 curls x10 tricep ext x10 3Sets–sprint to first light pole and mosey back
Mary: windshield wipers x10 homer to marge x15
Announcements: Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer: