Remember those episodes of Mr. Rodgers we used to watch as kids? They had a magic word with every episode. Later through mainstream TV in the 80’s and 90’s, shows like Saturday Night Live and Nike commercials featured Eddie Murphy and the “Admiral” David Robinson, providing parodies like Mr. Robinson’s neighborhood, where each provided comedic satire mimicking Fred Rodger’s word of the day. Well, Southwake….Today’s word of the day on this Sunday was…Ready?….ACCOUNTABILITY.
Full disclosure in this backblast in an effort to be completely transparent with PAX who continue to inspire me on a daily basis. YHC put up the pre-blast yesterday afternoon advertising a 5mi EC with a 6mi Main Event. The alarm was set for a 4:20am rise. Hit snooze twice.. Something about those 18 minutes, made YHC feel a false sense of security, knowing that I had enough time to make it to Womble in time to plant the flag and get PAX started for this morning’s run(s). As YHC finally woke, the back wasn’t feeling right. Same feeling from the week before. Surely PAX would understand if I ‘mailed it in’ this morning and decided to stretch instead of running EC. Last week I got a mile in and had Maybelline lead PAX on the designed route. In retrospect, stretching was the logical option, but after reading Aquaman’s FB post on discomfort this week, I should have planned better and ultimately would have been fine continuing on the route.
Arrived late to EC- about 4minutes. As I drove down Stinson across that set of speed bumps I know all too well from Cletus and Ivan EC, I had convinced myself that I’d plant the flag and tell LED and H1N1 that I just didn’t have it this morning. They were the only PAX with an HC and a planned route that started at 5am heading into this morning. I had convinced myself that I would save it for the main event and even had a line…”You guys go ahead on your route. I’ll stay back and stretch and prepare for the PAX at 6am.” As I made the right into the Womble lot, I see the light up vests and headlamps. “Damn it, Mookie…If you can’t Q it, don’t do it.” And with that gentle reminder, YHC mumbled, “If you are showing up, so am I..suck it up” and pulled into the parking space next to LED’s truck. No more excuses… These guys were now waiting on YHC. It wasn’t just H1N1 and LED. We had Pikachu, Bernie, and Cupid, making a 6 pack for this morning’s EC run.
Asked LED if he had a route. He and H1N1 were doing the escape route to Ting for around 7-8 miles. Perfect. The remaining 4 would follow and circle back when we got to the Paradise City EC neighborhood. I think the last time I saw LED and H1N1 all morning was in that parking lot. Those dudes exited Stinson with a purpose and as we reached Jones onto Veteran’s Park, those light up vests faded to black. Cupid, Bernie, and Pikachu kept YHC honest. As I sat back in a comfortable 9:10 pace, I could still see them and knew if I kept them in sight, I’d be holding my own on the run. As we made our way out of Veteran’s, YHC lost them them on the ‘Boardwalk’ into the PC neighborhood. Light up vests then proceeded back toward YHC and at that point knew they reached the turn.
Made it back on the ‘Boardwalk’ and on to Veterans. Pikachu called an audible and indicated that we could bypass Veteran’s and venture toward Holly Springs Road by way of Rhamkatte Village. Also determined at that juncture to ride on the left side of Pikachu instead of behind, while also picking up the pace to be in front. Something was brewing inside of Pikachu and had enough wits to be above the fray instead of below…At that point, YHC’s back issues from earlier subsided. Guess its a part of getting older and just takes longer to warm up. Made our way through Rhamkatte and onto Holly Springs Road. Asked for a route confirmation… Do we go straight down Bass Lake to Stinson or do we get back to Womble via Holly Springs Road-Raleigh, Grigsby-Stinson?….
Neither. We ended up going Bass Lake to Earp, Left on Raleigh and then Grigsby and onto Stinson. All EC PAX arrived back to the lot and were greeted by an AGS regular- Master Shake. While YHC switched out Hokas, Pikachu made a pit stop, Cupid did some stretching, Bernie adjusted his earbuds.
And….then here it is.. just what in the hell is going on here at AGS? In rolls DoubleD, followed by 187, Lipstick, SkidMark, Pablo, and an FNG UTI headlocked at Dunkin Donuts after the Saturday Dad’s Workout. Second FNG in 4 weeks at AGS.. Honestly, only in F3-Southwake do we see FNG’s showing up to first workouts getting 6 miles, having only run 3mi ever as their longest run prior. What’s even more impressive is that they keep showing up after and in impressive fashion.. Look at Master Shake- think he is on 4 straight weeks of AGS.
Walked over to greet Skidmark and mistakenly asked if he was ‘Getting 10mi this morning.’ His standard was vastly different than YHC’s standard this morning as he replied with a, “No Mook, I’m getting 18.” Yeah- note to self, next time YHC asks how many miles Skidmark, 187, Bernie, Pikachu, Lipstick, and Cupid are getting on a weekend day, just take the number YHC has in mind and multiple by 2….or in Pikachu’s case..muliple by 3. Good Lord, Pikachu…31 miles at 8:40 pace? Seriously? #Respect
6:00am hit and we were off with the following workout.
FNGs: Welcome, Juul!
Warm Up: Light jog around the tennis court lot. Circled up for Imperial Walkers X12, Hillbillies X12, Good Morning’s X12, Fazio Arms 12F\12B, Prison Squats X12, One extra Prison Squat with a hold for Morocan Night Clubs. One final squat hold to explain the route.
The Workout: Bernie and the additional gazelles (Skidmark, Cupid, 187, Lipstick, and Pikachu) had a planned 18 mi run, which would take them down and up Stinson, with a right onto Bass Lake, Left on Salem Ridge, Left on Linksland, and down Holly Springs onto Starbucks and the U-Turn route. YHC decided to change this morning’s planned route to mirror the first 3-4 miles of Bernie’s route so that PAX could run together for part of the way. The only exception to this morning’s 6 mi route was a slight detour within Rhamkatte for a lap and then back onto Holly Springs Road to Raleigh, Grigsby, and Stinson to the lot. Kudos to Pablo and DoubleD for picking up the six throughout the 6mi route.
Mary: Stretches OYO after the run.
Announcements: F3- Family Cookout next weekend. Sign up sheet on FB and Slack.
T-Claps (Recognition): All PAX getting quality miles this morning 6-18-31 mile distances. Also to Redenbacher, Full House, and UTI for completing a preview 1/2 marathon this morning. Also T-claps to FNG-Juul on his first workout and Master Shake for making AGS a ‘thang’ this past month.
Prayer: COT was conducted before the Main Event. Continued prayers for Pikachu’s friend, Josh whose grandmother passed last week. Continued prayers for Bernie and his family. YHC took us out.
Men- Listen up. I want you all to know that every one of you, those I’ve come to know well these past 2 years and those I’ve met a few times in the gloom..Whether you know it or not, you all continue to inspire YHC. Truth be told, I had no desire to run and workout this morning and is sometimes true from week to week. In fact, as stated earlier in this backblast, I am sometimes totally reserved to ‘mail it in.’ The power of ‘showing up’ is a real thing. It’s one thing to ‘show up,’ but it’s not just a matter of ‘showing up,’ its a matter of ‘showing up’ with intent. Every one of you showed up with the intent to make each other better this morning and every morning I make my way out of the fartsack and into the gloom. It’s what I enjoy most about morning’s in the gloom. You are the first faces I see, and the one’s YHC knows will be there in those times of discomfort (including rounds of DoubleD inspired Coyote Ugly’s) whether its in the gloom or in life. The Richmond Marathon and Holly Springs Half are just around the corner…. After what YHC witnessed this morning, there is no question…F3 Southwake is ‘Showing Up.’ Always an honor to lead on Sundays and looking forward to many more in the upcoming months.
0.0 miles is a long ways to go
/in Paradise City/by DumboIt was almost 60 degrees this morning when 8 HIM gathered in the gloom for a 0.0 mile beat down. There was one PAX present for EC – UTI. Flag is planted and we circle up on the basketball courts ready to start the week off right!
EC: UTI. One is the loneliest number…
FNG: None.
Warm Up: SSH, Abe Vigoda, Fazio arm circles (F/R), Seal claps, Overhead claps, Imperial Walkers, Hillbillies.
The Workout: Partner up for accountability. Bear crawl from the basketball court up the hill toward the tennis courts to the end of the guardrail. Stop for 2 sets of Irkins, Dirkins, and Dips. Thanks to Lucky Charms for the strong counting all morning!
We continue up the hill to the tennis courts via a crab walk. This seemed like a better idea on my couch than it did in the gloom. Note taken. At the top of the hill we stop again for a Lazy Dora with your partner.
Lazy Dora:
100 merkins. Partner holds plank and switch every 10 reps.
200 WWIIs. Partner holds 6″ and switch every 20 reps.
300 squats. Partner squat hold and switch every 30 reps.
Leaving the top of the hill headed back down, bunny hop to the top of the guardrail. At this point the arms are too smoked for Irkins or Dirkins so we do 20 dips and keep moving. Our next mode of transportation is Lt. Dans (1 squat then 2 lunge steps) back to the basketball court. With Lt. Dans we increased reps from 1-5 and then back down.
Mary: I think Mary might have been hanging out with Midget today. Neither were present but we had 5 minutes to kill so might as well do some more work! Big boy sit ups, Homer to Marge, pickle pounders, Have a nice day!
Announcements: Picnic (sign up for things we need), GrowRuck (contact Pablo for details).
T-Claps (Recognition): Wallaby. Welcome back to the gloom brother!
Prayer: UTI uncle (fell out of a deer stand), unspoken.
It’s always a pleasure to lead you men in the gloom. Thanks for the opportunity and I’ll try to do better next time!
You Show Up and So Do I…
/in Any Given Sunday/by MookieRemember those episodes of Mr. Rodgers we used to watch as kids? They had a magic word with every episode. Later through mainstream TV in the 80’s and 90’s, shows like Saturday Night Live and Nike commercials featured Eddie Murphy and the “Admiral” David Robinson, providing parodies like Mr. Robinson’s neighborhood, where each provided comedic satire mimicking Fred Rodger’s word of the day. Well, Southwake….Today’s word of the day on this Sunday was…Ready?….ACCOUNTABILITY.
Full disclosure in this backblast in an effort to be completely transparent with PAX who continue to inspire me on a daily basis. YHC put up the pre-blast yesterday afternoon advertising a 5mi EC with a 6mi Main Event. The alarm was set for a 4:20am rise. Hit snooze twice.. Something about those 18 minutes, made YHC feel a false sense of security, knowing that I had enough time to make it to Womble in time to plant the flag and get PAX started for this morning’s run(s). As YHC finally woke, the back wasn’t feeling right. Same feeling from the week before. Surely PAX would understand if I ‘mailed it in’ this morning and decided to stretch instead of running EC. Last week I got a mile in and had Maybelline lead PAX on the designed route. In retrospect, stretching was the logical option, but after reading Aquaman’s FB post on discomfort this week, I should have planned better and ultimately would have been fine continuing on the route.
Arrived late to EC- about 4minutes. As I drove down Stinson across that set of speed bumps I know all too well from Cletus and Ivan EC, I had convinced myself that I’d plant the flag and tell LED and H1N1 that I just didn’t have it this morning. They were the only PAX with an HC and a planned route that started at 5am heading into this morning. I had convinced myself that I would save it for the main event and even had a line…”You guys go ahead on your route. I’ll stay back and stretch and prepare for the PAX at 6am.” As I made the right into the Womble lot, I see the light up vests and headlamps. “Damn it, Mookie…If you can’t Q it, don’t do it.” And with that gentle reminder, YHC mumbled, “If you are showing up, so am I..suck it up” and pulled into the parking space next to LED’s truck. No more excuses… These guys were now waiting on YHC. It wasn’t just H1N1 and LED. We had Pikachu, Bernie, and Cupid, making a 6 pack for this morning’s EC run.
Asked LED if he had a route. He and H1N1 were doing the escape route to Ting for around 7-8 miles. Perfect. The remaining 4 would follow and circle back when we got to the Paradise City EC neighborhood. I think the last time I saw LED and H1N1 all morning was in that parking lot. Those dudes exited Stinson with a purpose and as we reached Jones onto Veteran’s Park, those light up vests faded to black. Cupid, Bernie, and Pikachu kept YHC honest. As I sat back in a comfortable 9:10 pace, I could still see them and knew if I kept them in sight, I’d be holding my own on the run. As we made our way out of Veteran’s, YHC lost them them on the ‘Boardwalk’ into the PC neighborhood. Light up vests then proceeded back toward YHC and at that point knew they reached the turn.
Made it back on the ‘Boardwalk’ and on to Veterans. Pikachu called an audible and indicated that we could bypass Veteran’s and venture toward Holly Springs Road by way of Rhamkatte Village. Also determined at that juncture to ride on the left side of Pikachu instead of behind, while also picking up the pace to be in front. Something was brewing inside of Pikachu and had enough wits to be above the fray instead of below…At that point, YHC’s back issues from earlier subsided. Guess its a part of getting older and just takes longer to warm up. Made our way through Rhamkatte and onto Holly Springs Road. Asked for a route confirmation… Do we go straight down Bass Lake to Stinson or do we get back to Womble via Holly Springs Road-Raleigh, Grigsby-Stinson?….
Neither. We ended up going Bass Lake to Earp, Left on Raleigh and then Grigsby and onto Stinson. All EC PAX arrived back to the lot and were greeted by an AGS regular- Master Shake. While YHC switched out Hokas, Pikachu made a pit stop, Cupid did some stretching, Bernie adjusted his earbuds.
And….then here it is.. just what in the hell is going on here at AGS? In rolls DoubleD, followed by 187, Lipstick, SkidMark, Pablo, and an FNG UTI headlocked at Dunkin Donuts after the Saturday Dad’s Workout. Second FNG in 4 weeks at AGS.. Honestly, only in F3-Southwake do we see FNG’s showing up to first workouts getting 6 miles, having only run 3mi ever as their longest run prior. What’s even more impressive is that they keep showing up after and in impressive fashion.. Look at Master Shake- think he is on 4 straight weeks of AGS.
Walked over to greet Skidmark and mistakenly asked if he was ‘Getting 10mi this morning.’ His standard was vastly different than YHC’s standard this morning as he replied with a, “No Mook, I’m getting 18.” Yeah- note to self, next time YHC asks how many miles Skidmark, 187, Bernie, Pikachu, Lipstick, and Cupid are getting on a weekend day, just take the number YHC has in mind and multiple by 2….or in Pikachu’s case..muliple by 3. Good Lord, Pikachu…31 miles at 8:40 pace? Seriously? #Respect
6:00am hit and we were off with the following workout.
FNGs: Welcome, Juul!
Warm Up: Light jog around the tennis court lot. Circled up for Imperial Walkers X12, Hillbillies X12, Good Morning’s X12, Fazio Arms 12F\12B, Prison Squats X12, One extra Prison Squat with a hold for Morocan Night Clubs. One final squat hold to explain the route.
The Workout: Bernie and the additional gazelles (Skidmark, Cupid, 187, Lipstick, and Pikachu) had a planned 18 mi run, which would take them down and up Stinson, with a right onto Bass Lake, Left on Salem Ridge, Left on Linksland, and down Holly Springs onto Starbucks and the U-Turn route. YHC decided to change this morning’s planned route to mirror the first 3-4 miles of Bernie’s route so that PAX could run together for part of the way. The only exception to this morning’s 6 mi route was a slight detour within Rhamkatte for a lap and then back onto Holly Springs Road to Raleigh, Grigsby, and Stinson to the lot. Kudos to Pablo and DoubleD for picking up the six throughout the 6mi route.
Mary: Stretches OYO after the run.
Announcements: F3- Family Cookout next weekend. Sign up sheet on FB and Slack.
T-Claps (Recognition): All PAX getting quality miles this morning 6-18-31 mile distances. Also to Redenbacher, Full House, and UTI for completing a preview 1/2 marathon this morning. Also T-claps to FNG-Juul on his first workout and Master Shake for making AGS a ‘thang’ this past month.
Prayer: COT was conducted before the Main Event. Continued prayers for Pikachu’s friend, Josh whose grandmother passed last week. Continued prayers for Bernie and his family. YHC took us out.
Men- Listen up. I want you all to know that every one of you, those I’ve come to know well these past 2 years and those I’ve met a few times in the gloom..Whether you know it or not, you all continue to inspire YHC. Truth be told, I had no desire to run and workout this morning and is sometimes true from week to week. In fact, as stated earlier in this backblast, I am sometimes totally reserved to ‘mail it in.’ The power of ‘showing up’ is a real thing. It’s one thing to ‘show up,’ but it’s not just a matter of ‘showing up,’ its a matter of ‘showing up’ with intent. Every one of you showed up with the intent to make each other better this morning and every morning I make my way out of the fartsack and into the gloom. It’s what I enjoy most about morning’s in the gloom. You are the first faces I see, and the one’s YHC knows will be there in those times of discomfort (including rounds of DoubleD inspired Coyote Ugly’s) whether its in the gloom or in life. The Richmond Marathon and Holly Springs Half are just around the corner…. After what YHC witnessed this morning, there is no question…F3 Southwake is ‘Showing Up.’ Always an honor to lead on Sundays and looking forward to many more in the upcoming months.
3 Qs Are Better Than 1
/in Southwake Dads/by UTIWe had some lines cross as we geared up for the Dads workout. ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet. Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn. We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”. Good times were had by all and the weather was glorious. Read below 🙂
FNGs: 0
Warm Up: Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH
The Workout:
Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says… YHC got out first, point made (I never listen to ShamWow!)
Thang 2 – Zombie Dodgeball – Started with YHC. He hit people with the ball until they were all hitting the other people with the ball. We lost track of who was a Zombie and who wasnt until it was just chaos. But fun chaos anyway.
Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other. Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game. We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball. It was fun, everyone won.
Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart. If someone from your team passed under your legs you were unfrozen and back in the game. We played this more than a few times. Swish was a monster in this game, juking all over the place.
Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.
Announcements: 2nd F at Dunkin’
T-Claps (Recognition): Swish – Nice jukes.
Prayer: The defending South Wake Beer Mile Champions. The kids were all very worried about you… Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O
What the hell is that?
/in Ground Pounder/by Forceps3 HIMs at GP this morning
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.
The Workout:
Mosey to the wall
2 sets of 30 ct BTWs
2 sets of 60 ct Wall Sits
Mosey to flag as it fell over in the wind
Mosey to the rock pile
DOA picked out a boulder and I had to ask “what the heck is that?”
3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders
3 sets of 10 ct Windshield Wipers and Presses
Return the rocks and mosey to the playground
Face cards (10s)
Roll the Dice (5-11)
Announcements: F3 Picnic next Saturday, Beer mile today at 5PM
Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.
Bring cards they said, it will be fun.
/in AO Post/by DecoyPAX: Jerk and Decoy hold it down at South Park
Warm Up: 3 mile EC run
The Workout: Deck of Death! Dips, Squats, Derkins, WW2 with Jokers and Aces being burpees.
Mary: Shuffled the deck and started again until time expired.
Announcements: Round of golf maybe? Anyone interested contact Jerk.
Prayer: Bloodsports dad, and safety for everyone at Carpex Odyssey.
That time that Burt Reynolds Fartsacked….
/in Crazy Ivan/by UTIDisclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever… Sorry PAX, UTIs head is a little spinny this week. (more than usual even)
EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu
FNGs: 0
Warm Up: Overhead Arm Stretch, SSH, 1 lap around the Ivan lot
On the warm-up Flanigan commented on the lack of Burt Reynolds. No F3 guy named Burt, no Q with a stash, or with a cowboy hat. He was promised Burt F-ing Reynolds!!! I told him… dude fartsacked…. it happens…
The Workout: 15x for each single hand move 30x for each 2 handed move
Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
Two Handed Kettlebell Press (overhead)
Goblet Squat Jump (hold crown)
Chest Press + Overhead Sit Up / Crunch (one handed each side)
Snatch / High Pull (one handed each side)
Reverse Lunge + Curl / Split Squat
Ribbons (loop bell overhead, pass behind)
Thruster (squat and press overhead, one hand)
Staggered One Arm Row
American Hammer with bell
Figure 8’s Side to Side
Sumo Deadlift to Upright Row
Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)
This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form. Thank you guys for your leadership. Lots of post workout praise for my time in the hot seat. Thanks for the encouragement HIM. Appreciate all of you!
Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:
Reminder. Oct. 12th is the picnic. Signup sheet is posted. Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing
10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after
T-Claps (Recognition): Those in attendance at Ivan. Thanks for the support.
Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps
Prayer: That 187, Bernie, Sassy’s beer mile team loses graciously
For serious… YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.
An elderly family friend of YHCs has been hospitalized. Praying for the best and for her family as she recovers.
11 PAX for PSs at PC
/in AO Post, Purple Cobra/by FoghornFNGs:none. Sorry for the delay on BB
Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence
The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.
Mary: Time was tight but we did BoatCanoes and Dying Cockroaches
Announcements: M4L charity event and upcoming F3 picnic.
T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.
Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.
Scooters??
/in Cletus/by AxeFNG: None
EC: Full House
Warm Up: Indian run around soccer fields back to tennis courts.
GM – 10X
SSH- 25X
IW – 10X
FAC – 10X
The Workout: Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.
Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:
Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!
Classical Storm
/in AO Post, Sheepdog/by DovetailThe cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:
High knees, butt kickers, SSH, Wing Chung punches, extension front kicks
The Workout:
Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times
Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times
Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.
Time in tension: balls to the wall!
Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:
LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:
Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:
Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.
Fighting the Humidity
/in AO Post, Thunder/by DustyPax of 3 battling humidity on Oct-2
Warm Up: SSH, cherry pickers, arm stretches, good mornings
The Workout:
Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.
Run back in the other direction, this time doing 1 – 10 squats at each pole.
Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights, 12 reps sets:
– Bent over rows, lunges, shoulder press, crunches, standing rows, curls
Mosey to amphitheater for 3 rounds of 4 exercises: dips, one leg step-ups, diamond merkins, preacher chairs
Mary: 10 minutes of various core exercises: lbc’s, ankle taps, box cutters, WWII and others.
Announcements: None
Prayer: Recovery for Kubota’s friend who recently had a stroke, Guidance