Warm Up: Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.
The Workout: 3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot. PAX carried coupons to the lower area near the snack building. Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top. Long 10-count on the last merkin for good measure. Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber. Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three. The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber. Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count. Modify loved the Pickle-pounder cadence/count – 30? Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees. Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall. Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins. PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps. Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed. Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins. Regardless, PAX added to their arm workout. DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car. PAX held squat until the 6th joined in. Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts. And then he spotted the big hill: opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill. No time for Rinse/Repeat. Mosey to tennis courts for Mary.
Mary: Various core exercises including box-cutters, LBCs, WWIIs and then YOGA. Dauber needed help remembering the names of the poses: Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,
Announcements: ATT on Saturday – See Slack; lots of announcements on FB too.
Prayer: Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards. Dauber took us out in prayer.
NOTE: no EC Run today although LED was ready to go…sorry no Fritter Foundation
Additionally, During name-o-rama, PAX finished with their hospital names. Interesting fact: we have a Junior among us (as in first name Junior). Getting to know our brothers.
Q-Source: Catan had 4 PAX including Gump, Double D, Modify and Dauber. Discussed Preparedness. Nice discussion on “getting right, living right, leading right and leaving right.”
Huge pleasure leading these men. Thank you. Dauber
Sheet rolls down hill
/in AO Post /QIC: Lucky CharmsPAX: Lucky Charms, Pikachu, Skidmark, Wiggly
Coupons Back at Possum Trot (Double D happy)
/in Possum Trot /QIC: DauberPAX: 16-bit, Coal Ash, Dauber, DoubleD, FedEx, Gump, LED, Modify, Particle Board, R22, Sandlot, Yosef
Warm Up: Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.
The Workout: 3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot. PAX carried coupons to the lower area near the snack building. Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top. Long 10-count on the last merkin for good measure. Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber. Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three. The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber. Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count. Modify loved the Pickle-pounder cadence/count – 30? Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees. Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall. Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins. PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps. Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed. Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins. Regardless, PAX added to their arm workout. DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car. PAX held squat until the 6th joined in. Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts. And then he spotted the big hill: opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill. No time for Rinse/Repeat. Mosey to tennis courts for Mary.
Mary: Various core exercises including box-cutters, LBCs, WWIIs and then YOGA. Dauber needed help remembering the names of the poses: Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,
Announcements: ATT on Saturday – See Slack; lots of announcements on FB too.
Prayer: Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards. Dauber took us out in prayer.
NOTE: no EC Run today although LED was ready to go…sorry no Fritter Foundation
Additionally, During name-o-rama, PAX finished with their hospital names. Interesting fact: we have a Junior among us (as in first name Junior). Getting to know our brothers.
Q-Source: Catan had 4 PAX including Gump, Double D, Modify and Dauber. Discussed Preparedness. Nice discussion on “getting right, living right, leading right and leaving right.”
Huge pleasure leading these men. Thank you. Dauber
Mt. Kiliman Springs
/in Running 4 the John /QIC: LipstickPAX: 187, Banana Seat, Cowboy, Dawgpound, Lipstick, Mookie, Nemo, Pablo, Pac-Man, Peeping Tom, ShamWow!, Slide Rule, UTI
Warm Up: 5 Burpees OYO because we needed to get the blood flowing. SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him. Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in. Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15. Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10. First hill of crossway was spotted and YHC went over a few fundamentals of running up hills. 60% up first hill and squat hold for the six. YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista. Pax was then introduced to Mt. Kiliman Springs. YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills. 10 burpees OYO at the top. Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top. PAX then started a recovery run back towards Main St. with stopping points at the stop signs. Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back. Rest of PAX continued down Crossway back to Dominos and Squat hold for the six. YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park. Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.
Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!
Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS
Nutcracker Backblast 2/5/2019
/in Nutcracker /QIC: BreachPAX: Banana Seat, Bigalow, Blue Hen, Breach, Coal Ash, Cowboy, Da Business, Dawgpound, Flanigan, Moby, Nemo, Norm, Pablo, Pac-Man, Particle Board, Sandlot
Pax of 16 for a Tonka toy workout
Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash
Flannigan and Breach on the Q
Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies
Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.
Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.
Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.
Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.
Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.
Which Harris Teeter is it?
/in Purple Cobra /QIC: Peeping TomPAX: Deadbolt, DoubleD, Dumbo, Emeril, Foghorn, M4L, Motor Boatin', Peeping Tom, Rut, ShamWow!, Shooter, Slide Rule, Sweep
YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down. We had a 2.0 and an FNG to start out.
Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment. Circled up at the flag for:
The Windmill ICx15
Hillbillies ICx15
Imperial Walkers ICx15
Good Mornings ICx15
The Workout:
In the back lot near the flag, we lined up on one end and did the following exercises. First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.
10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.
Bear crawls and squats
Lunge walks and merkins
Bear crawls and LBCs
Crab walks and WWIIs
The PAX reminded YHC that the Patriots had just won the Superbowl.
One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work. Need to get Gump to fix that…
Mosey around the back of the building in a clockwise manner stopping by the loading dock.
BTTW w/a 15 count down the line
15 count rest
People’s chair w/a 15 count down the line
15 count rest
BTTW w/a 10 count down the line
People’s chair w/a 10 count down the line
Mosey to Dry Cleaners Lot
Dan Taylor towards the flag
1 squat : 4 lunges
2 squat : 8 lunges
3 squat : 12 lunges
4 squat : 16 lunges
5 squat : 20 lunges
continuing to add on until we reached the flag
Mary:
YHC pulled out a Bose speaker and played Tubthumping for the PAX. Every time we heard “I get knocked down…” PAX did a Burpish Gettup. SSH were done otherwise.
Announcements:
Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:
Shredder, Rut’s friend Ken
Tea Time
/in Tea Time /QIC: SkidmarkPAX: Crosby, Dusty, Gumby, Skidmark
4 pax posted. 1 for EC. Modify as needed
Warm Up: 1 mile
The Workout: standard 100 pullups, 200 merkins, 300 squats
Mary: 1 mile
Announcements: see pikachu stuff
Prayer: instead of prayer Pax went around and shared what they were most thankful for. Gumby with some major maturity.
Dump or Super Bowl – Both Stunk
/in Paradise City /QIC: SkidmarkPAX: 187, Aquaman, Blue Hen, Boogie, Bulls Eye, Cowboy, Crosby, Dawgpound, Doc, Foghorn, Full House, Glass Jaw, Kid Cracker, Lucky Charms, Pablo, Particle Board, Pikachu, Pumpkin Spice, Sea Dog, Skidmark, UTI, Wiggly
22 Pax gathered in the smelliest part of Holly Springs for a Monday morning beatdown. Q was a little upset with the result so made sure to take it out on the Pax. Very few Pats fans showed up but I doubt they could handle it anyway.
EC: 187, Cowboy, Crosby, UTI, Full House, Pablo, Pikachu, Dawgpound, Skidmark
Warm Up: Mosey for one loop with stops to do Good Mornings, SSH, and Windmills. Once back at the court Pax paired up by ability and speed. It was only logical that Dawgpound requested to be Lucky’s partner. Somebody needed to make sure we gave Lucky a push. Kudos DP.
The Workout: Catch me if you can partner runs. 1st loop 2 Double Merkin Burpees. 2nd loop around 3 squat jumps. 3rd time around 5 merkins. Once at the end circle back for the 6 doing 5 LBCs.
Mosey to the ramp for some 7’s. Reverse merkins at the bottom and star jumps halfway up the ramp.
Mary: Merkin clock with stops at 12, 10, 8, 6, 5, 4, 3, 2, and 12.
Announcements: See Pikachu’s announcements on FB and Slack. Nothing new.
Prayer: Shredder, Dumbo, Brexit, Emeril
One More Hill to Climb..
/in Any Given Sunday /QIC: MookiePAX: Bernie, Bobby Dall, Brexit, Darby, Farva, Forceps, Lipstick, Mookie, Nemo
Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…
Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route
The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.
PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!
Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.
Mary: Various cool down stretches oyo.
Announcements: Run Ranger Run this month, Long Ass Run next week
Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.
No Extra Time for You!
/in Crazy Ivan /QIC: DawgpoundPAX: Bigalow, Breach, Chips, Dauber, Dawgpound, Nemo, Pablo, Particle Board, Pikachu, Sandlot, Sassy, Skidmark, Wiggly
I pulled up to setup and there were a lot cars there already. This means EC happened. I though wasn’t there so the EC list is probably wrong.
Congratulation Breach for joining the Fritter Foundation!!
EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)
Warm Up:
Ran to the parking lot to pick up Chips. He was just taking his time making his way to the playground. Ran back to the playground and circled up for a quick warm up.
30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings
The Workout:
Partnered up for TRX/Kettlebell Stations
TRX Station 1:
Atomic Pushup. — Timer 20 Reps
Kettlebell Chest Press
Ran to the wall of the pavilion to do some much needed balls to the wall. 3 Pax Members counted down from 10.
Ran back to the stations for the following. During the following section the Q asked for extra time. Not much love was given for the following request. Apparently F3 workouts start and end on time. 🤷♂️
Mary:
Midget Love Handles
Announcements:
See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live
Prayer:
Chips neighbor friend going through a rough point in their marriage
Maybe It’s Maybelline
/in U Turn /QIC: SkidmarkPAX: 187, Aquaman, Beater, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Forceps, Full House, Gump, H1N1, Lipsync, Maybelline, Nemo, Norm, Pablo, Pikachu, Pony Boy, R22, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Warbucks
24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)