Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.
Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.
Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.
Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!
Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.
Burnin’ Down The Quads
/in Sheepdog /QIC: DovetailPAX: 16-bit, Cupid, Dovetail, Gump, H1N1, Messi, Mufasa, Norm, Yosef
9 men came out in the gloom to pick daisies, sing, and dance.
Just kidding; we worked out.
Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.
Warm Up:
Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips
The Workout:
5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.
Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.
Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).
Mary:
Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).
Announcements:
Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.
Prayer:
The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil
Embrace the Suck @ Crazy Ivan
/in Crazy Ivan /QIC: DauberPAX: 187, Dauber, Deadbolt, Dumbo, Maybelline, Motor Boatin', Pablo, Particle Board, Skidmark, Spanx, UTI, Wiggly
Warm Up: A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees. Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter. No new FNGs. Your QIC started promptly at 530 am with a jog around the tennis courts. In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them. Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run. With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school. I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days. Squat hold for the six. Circled up for the following exercises: 25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.
The Workout: Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises. The following k-bell exercises were executed in cadence or reps: 25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls. PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition. One extra k-bell was added to make exercise work. PAX set k-bell down near curb stops and walked back to the start of the right white line. PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT. On next bear crawl, PAX added a k-bell side lift after merkin. RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift. Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed. After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises. These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground. After a ten count, PAX performed five man-o-makers OYO. PAX John Cusack back to the cars.
Mary: PAX embraced the suck with core exercises on their six, side and chest. Dauber called out 10 count cadences of the following exercises: Low slow flutters, followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?). Some yoga stretches (DDawg, Pigeon) thrown in for good measure. Five merkins with last merkin hovering just above the ground for a fast 10 count. Time up.
Announcements: BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too. Congratulations to the two newest members of the Fritter Foundation: 187 and UTI. Special shout out to UTI who embraced the suck with Breathtaker -well done brother. Stay hydrated this week; nothing new on race day.
Prayer: Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up. Other prayer requests I had forgotten. (apologies)
A true honor leading you men. Thank you for the opportunity. -Dauber
(EC: 187, Skidmark, UTI)
A moist “circle merk” with the Japanese Express
/in Possum Trot /QIC: FonziePAX: 187, Coal Ash, Cowboy, Cupid, Dauber, Dawgpound, Dovetail, FedEx, Fonzie, Gump, H1N1, LED, Messi, Modify, Skidmark, UTI
16 men got to business on a fine drizzly morning in the Quay.
7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in
Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following
20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills
The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….
“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat
10 – Broke back merks
10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)
10 – Patty cake merks
Partners then grabbed a rock and headed to base of hill for a Dora.
Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)
Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –
15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins
Announcements:
Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!
Prayer:
Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad
What the Fog?
/in Disney /QIC: FoghornPAX: 187, Breach, Buford, Crab Legs, Dawgpound, Deadbolt, Dumbo, Emeril, Foghorn, Glass Jaw, Maybelline, Nemo, Pablo, Rainmaker, Rut, Shooter, Spanx, Tube Socks, UTI, Warbucks, Wiggly
Pax: 21 came out to a foggy Disney which included 2 FNGs welcome Tube socks and Spanx.
EC: Pablo, UTI, Emeril, Deadbolt, Warbucks, and 187
Warm Up:
Lap around soccer field. Circled up for side straddle hops, forward and reverse fuzzio arm circles, imperial walkers, hillbilles, and good mornings.
The Workout:
PAX went into the minivan treasure chest to pick up retaining wall blocks on discount from Holly Springs Target. We headed to the soccer field for a variation of curls for girls. 21, 15,12, and 9 reps were performed. After each set the PAX ran to soccer midline and jogged back. Thrusters were next on the menu with 21, 15,12, 9 reps performed with same run to midline of soccer field and jog back after each set. Lastly, we performed alternating hand on bricks of 15 reps of merkins for 4 sets. After each set we repeated the run and job sequence.
Pax then moseyed to the playground for 3 sets of 15 reps of weighted dips and 3 sets of 20,10,10 derkins.
Mary:
Each pax perfomed 10 second count of abdominal exercise of choice.
Announcements:
See Facebook and Slack. Dads workout Womble 9am this saturday. WB race mext weekend as well as the MULE.
Prayer:
Breach led us out lifting up pray requests for Glass Jaw and his family, unspoken prays, and the ability to gather us for fitness and fellowship.
ManBearPig’s & Field of Dreams
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Cupid, Modify, Norm, R22
The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!
Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC
The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field
Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.
Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch
Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP
Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend
Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle
With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.
BS Out!
Thunder is a mainly no running…. but we like legs…
/in Thunder /QIC: John DeerePAX: Aquaman, Dusty, Gump, John Deere, Kubota, Tofu
Warm Up:
Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up.
The Workout:
LEG SETS
10 Jump Squats
10 Bulgarian Split Squats (5L/5R)
10 Pistol Squats (5L/5R)
DEEP SQUAT HOLD (15 cadence)
10 One leg get ups (5L/5R)
Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)
Recovery: 20 Cadence Count BALLS
Rinse and Repeat 3 times
*******
10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins
*******
REPEAT LEG SETS (3 sets)
Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence, American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5
Announcements: Tri-Sprint June 1st (speak to Gump)
Prayer: Thanks for Fitness & Fellowship
R4TJ Intervals – Turn Around at the Dead Possum
/in Running 4 the John /QIC: YogurtPAX: Deadbolt, Moby, Pablo, Yogurt
Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.
Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.
Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.
Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!
Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.
Friendly New Site Q
/in Purple Cobra /QIC: WarbucksPAX: Banana Seat, Chips, Coal Ash, Dawgpound, Doc, Dumbo, Emeril, Foghorn, M4L, Maybelline, Mookie, Motor Boatin', Nemo, Pablo, Pac-Man, Particle Board, Puddles, Rainmaker, Rut, ShamWow!, Shooter, Warbucks
This morning marks a new era in the brief history at Purple Cobra. YHC took over as site Q following Peeping Tom’s reign of terror. PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run. T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.
Warm Up:
Standard Warm-up lap
SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC
The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot
PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders
YHC was exhausted, so PAX mosey’d back for Mary.
Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day
Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble
Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad
YHC took us out.
When all else fails, bring in the pain sticks
/in Nutcracker /QIC: FlaniganPAX: Blue Hen, Breach, Cupid, Da Business, Flanigan, Fumunga, Norm, Short Pole, Slide Rule, Smithers, UTI, Wiggly
Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks
YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach
Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;
wide grip merkin x 16
hand release merkin x 15
monkey humpers x 17 IC
SSHx 100
calf raises x 100
standard merkin x 25
Oblique crunches x 15 IC
smurf jacks x 25 IC (chilcutt plank jacks)
carolina dry docks x 14
Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three
american hammers x 10 IC
leg raises x 10
lbc x 20 IC
heel Touches x 10 IC
boat canoes x 10 IC
100’s
pax thought we finished after set one, managed to squeeze one more round out
Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend
taken out by YHC
It’s been a great run at the nut. Happy to fill in when needed
Flanigan out
….and there was this one time at Blue Ridge…..
/in Tea Time /QIC: John DeerePAX: John Deere, Skidmark, Wiggly
3 PAX lovin the evening cool for a Tea Time Murph….
EC – Skid Mark with 5miles, John Deere with 50meters 😂
Warm Up: 1 Mile
The Workout: 100xpull-ups, 200xmerkins, 300xsquats
Mary: 1 Mile
Announcements: nothing particular….
Prayer: Lots of unspoken, continued or thoughts about young suicides.