YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching. Something to just get the blood moving and the legs working lightly.
But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp. YHC regrets this decision immensely.
Warm Up:
- Run the lines
- SSH x20
- Imperial Squat Walkers
- Mountain Climbers, Plank Jacks, Merkins
The Workout:
Part 1:
Mosey to the wooden fence for a Merkin Ladder:
- Bottom rung, 1x Derkin
- Top rung, 1x Derkin
- Top rung, 1x Irkin
- Bottom rung, 1x Irkin
Repeat, going up to 5x
Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)
Continue Merkin ladder, 6x-8x
Return via Broad Jump, Lunge Walk Burpees
Finish Merkin Ladder, 9x, 10x
Part 2:
Head to playground. Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4. Merkins were a terrible idea, so a double audible was called.
Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:
- 10x Star Jumps
- 10x LBC in Cadence
- 5x Burpees
(that’s 3 rounds of hangs)
Part 3:
Bear Crawl Stretch: Line up along path. PAX in back bear crawls to front. Everyone else holds a single stretch. Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo
Mary:
Round robin on the 10 count. Yes, Lucky picked burpees. No, we were not surprised.
Announcements:
ShamWow was our 6. He’s only been coming a couple months, but F3 has definitely scratched an itch. He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc. Don’t always need the whole crew to show up. I strongly agree.
Handing off Site Q duties to Da Business. Good luck, and it’s been an honor to lead for the last year!
Prayer:
Shredder’s under the knife this morning. Stay safe this weekend at the beach!
Yoga in the gloom
/in Sheepdog /QIC: DovetailPAX: 16-bit, Beater, Cupid, H1N1, Messi, Norm
Late post due to Wrightsville prep; had literally no time until now!
7 PAX out for a Wrightsville-friendly session of wristlocks and yoga.
Warm Up:
Side straddle hops, Frankensteins, Sir Fazzio arm circles, Michael Phelps, good mornings, Mahktar N’ Diayes.
CQC
Wristlocks: hammerlock, pickpocket, diamond arm bar
The Workout:
Vinyasa yoga
Mary:
LBCs and WWIIs in the final 2 minutes
Announcements:
Prayer:
Shredder’s surgery in a half hour, safety for Wrightsville runners, family who lost their 9-year old son.
U-Turn
/in U Turn /QIC: LEDPAX: Aquaman, Bernie, Dahmer, H1N1, LED, Lipstick, Nemo, ShamWow!
Warm Up:8Pax’s showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.
Peace & Tranquility @ Crazy Ivan
/in Crazy Ivan /QIC: DauberPAX: Breach, Dauber, Dawgpound, Fancy Feast, Straight Cash
Warm Up: PAX of 5 took a detour from the standard kettle bell workout at Crazy Ivan, opting for a Wrightsville Beach friendly yoga/stretch workout. Fresh off of three yoga classes (taught by one of the PAX M), Dauber got everyone warmed up with 22 SSH (shout out to Breach), 10 Good AM, 10 Vegetation Grabbers all in Cadence.
The Workout: The workout began in the amphitheater in balmy 42 degree conditions (a heat wave mind you). Only the Q brought his yoga mat and block. But no worries, these hardcore PAX were ready to get down to business as they settled in to a peaceful zen-like atmosphere, letting go of all their burdens from their bodies as they prepared for yoga. The PAX settled into the following poses/stretches: mountain pose, standing crescent, intense side stretch pose/extension, Warrior I, Warrior II, Half-standing forward bend, standing forward bend, wide legged forward bend, half feet out, seated forward bend, child’s pose, bound angle pose, equilibrium bound angle 1, wide angled seated bend, upward facing dog, downward dog, alternating three legged table , cobra pose, plank pose, merkins, one legged extended pose to elbow, PAX called out additional stretches that included a wall stretch, Achilles stretch and a groin stretch. The sounds of birds chirping and water ebbing from a nearby fountain helped the PAX reach Nirvana.
Mary: More stretches combined with LBCs and box cutters.
Announcements: WB, The Mule, AOs still happening this weekend
Prayer: PAX with injuries; Shredder surgery, Loss of a child; family relationships…discussed legacy
Thank you men for allowing me the privilege to lead you in the gloom.
Yogi in training – Dauber
That’s Good Periformus
/in Cletus /QIC: Slide RulePAX: Aquaman, Da Business, Dahmer, Hasselhoff, Lucky Charms, ShamWow!, Slide Rule, Yogurt
YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching. Something to just get the blood moving and the legs working lightly.
But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp. YHC regrets this decision immensely.
Warm Up:
The Workout:
Part 1:
Mosey to the wooden fence for a Merkin Ladder:
Repeat, going up to 5x
Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)
Continue Merkin ladder, 6x-8x
Return via Broad Jump, Lunge Walk Burpees
Finish Merkin Ladder, 9x, 10x
Part 2:
Head to playground. Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4. Merkins were a terrible idea, so a double audible was called.
Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:
(that’s 3 rounds of hangs)
Part 3:
Bear Crawl Stretch: Line up along path. PAX in back bear crawls to front. Everyone else holds a single stretch. Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo
Mary:
Round robin on the 10 count. Yes, Lucky picked burpees. No, we were not surprised.
Announcements:
ShamWow was our 6. He’s only been coming a couple months, but F3 has definitely scratched an itch. He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc. Don’t always need the whole crew to show up. I strongly agree.
Handing off Site Q duties to Da Business. Good luck, and it’s been an honor to lead for the last year!
Prayer:
Shredder’s under the knife this morning. Stay safe this weekend at the beach!
Better Late Than Never “Poppin da Cherry”
/in Nutcracker /QIC: WigglyPAX: Blue Hen, Breach, Cupid, Da Business, Dumbo, Moby, Particle Board, Sandlot, Short Pole, Wiggly
Nutcracker
Warm Up: Lap around the entrance
SSH X 20 IC
Daisy Pickers X 15 IC
Imperial Walkers X 15 IC Core exercise
Hillbillies X 15 IC Core exercise
Sir Fasio arm circles X 10 IC forward and backwards
The Workout: Cement Block Day
Block-a-d0ck X 15 IC crabwalk down to island and karaoke back
Colt 45’s IC Crabwalk down to island and karaoke back
Elf on a shelf X 15 IC Lunge walk down to end of parking lot and Lunge back
Briefcase lifts X 15 IC on each side Crab walk to island and bear crawl back
Diamond M’erkins X 20 IC mosey around parking lot
Lion king X 20 IC mosey around parking lot
Wonderbra x 15 IC mosey around parking lot
Block-a-dock X 15 IC mosey around parking lot
Elf on a shelf X 15 IC mosey around parking lot
Were not worthy X 15 IC mosey around parking lot
Stash block for future workouts
Mary:
Pickle pounders X 15 IC
Homer to Marge X 15 IC
Boxcutters X 15 IC
World war II’s X 22 IC
Announcements: Slack and Facebook
Prayer: Shortpole parents relocation. Cupid mom’s surgery
Go Away Cold Weather
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Cupid, Modify
4 PAX for another cold morning at Kenny’s Grave. We may regret asking you to leave come August but for now…LEAVE. YHC stated this would be nothing crazy today, just a simple workout. Here we go.
Warm Up:
Lap around the track and over to the court.
SSH x30 IC
Upper body stretches
Slow Good Mornings x10 IC
Lower body stretches
Squatted Moraccan Night Clubs x20 IC
The Workout:
Suicide Dora
Partner up. Runner would back peddle to half court do a burpee then run back to start, back peddle full court do a burpee then return to start. Other partner would be performing exercises. Switch.
100 – BTTW shoulder taps (both shoulders tapped counts as 1 rep)
200 – Merkins
300 – Reverse LBC’s
Mosey to rock pile. Grab a challenging rock.
Curls. 20 half way up, 20 half way down, 20 full motion. No breaks
Return rock and head to flag.
Mary:
Heels to heaven x10 IC
Yoga stretch
Pulsing Supermans x10 IC
Yoga stretch
Windshield wipers x10 IC
Yoga stretch
Freddy Mercuries x10 IC
Yoga stretch
Announcements:
WB Weekend, The Mule, Q school coming end of March
Prayer:
Family that lost their son, safety for all WB runners, all the unspoken ones
Who needs Arms to run a Marathon?
/in Disney /QIC: LipstickPAX: Dahmer, Dumbo, Full House, Glass Jaw, Kid Cracker, Lipstick, Maybelline, Motor Boatin', Nemo, ShamWow!, Slide Rule, Spanx, Warbucks, Wiggly
EC: Standard Loop Warbucks, Maybelline, Nemo & Full House
Warm Up: Loop around Soccer Field; Circle up for Standard Merkin x10, Good Mornings x10, Imperial Walkers/Hillbilies x10, FAC x10 + Reverse x10, SSH x51 and Mountain Climbers x15. Count off
The Workout: Mosie over to the half pipe for Jack Webb + Burbees, Top of Half Pipe was Burpees and Bottom was Jack Webbs in increments of 3. We increased by 5 Jack Webbs/round and then went back down. 4 rounds total (1-5, 5-10, 10-5, 5-1).
Now that we were really warmed up and the PAX understood that we don’t need to feel our arms to run Wrightsville! We mosied over to the side lot with the metal benches. EMDD: Erkin x10, Merkin x10, Derkin x10 and Dips x10 regular x10 left leg up and x10 right leg up. 2 Rounds
Mosied over to lot by the baseball fields and did chill cut (elbow)plank hold indian jog in groups of 7 (2 Rounds) Hold plank and person in back keeps moving to the front of the line.
Mosied over to Stairs and did x10 Star Jumps at top and bottom, with partner wheelbarrow up the stairs (alternate partners at each landing)
Mary: Pickle Pounders x16, Homer to Marge x16, Pickle Pounders x12, SSH x49
Announcements: Sign up for Purple Cobra while Warbucks is out the next couple weeks. Wrightsville? Head down for the 5k even if your not running on Saturday to support CL
Prayer: Warbucks Wife is having Surgery next week. YHC MIL is having Surgery today for Ovarian Cancer
90210 Firestarter
/in Thunder /QIC: CrosbyPAX: Aquaman, Bulls Eye, Crosby, Dusty, Gumby, John Deere, Kubota, Pikachu
Warm Up: SSH, Daisy Pickers(beneficial Pace) , stretch legs & Arms
The Workout:Mosey & stop between Lower Pavillion & Top of BB field stopping to do:
In-between each set do 2 Double M’erkin Burpees (20 total)
10 each
Monkey Humpers
Donkey Kicks
Squats
Diamond M’erkins
LBC’s
Brian Boitano’s
Seated Toe Taps
Shoulder Taps
Low Slow Flutter
Repeat 10x
Mary:
Protractors to FireStarter by The Prodigy
15/45/15/45/90/30ish/15/45
Announcements: FB/Slack
Prayer:Our Crew/ Our Country
Possum Trot – The House Always Wins
/in Possum Trot /QIC: AccordianPAX: 187, Accordian, Cupid, Dauber, Doc, Foghorn, Gump, H1N1, Messi, Motor Boatin', Pikachu, Skidmark
Warm Up:
The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.
The Workout:
Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.
I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.
Mary:
Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.
Announcements: Wrightsville is this weekend
Prayer:
R4TJ – Staying Right 4 Wrightsville, Through Science!
/in Running 4 the John /QIC: UTIPAX: Cowboy, Dawgpound, Deadbolt, Flanigan, Straight Cash, UTI, Yogurt
Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk. We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)
The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall. Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race. DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run. Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.
Mary: On return to Ting, slow back to jogging pace and turn for the 6. Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace. As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville. It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have… OK in a training run but it could mess me up on race day.
Announcements:
Wrightsville!
Prayer: