Warm Up: 5 PAX gathered at Womble in sub-freezing weather lit by a gorgeous full moon for a Crazy Ivan led by guest Q, Dauber. Special guest from Raleigh F3 – Mr. Hand. Started workout with a nice jog around the tennis courts. Met up in lower parking lot for SSH, Windmills Good AM, L/R arm stretches, back arm stretch too. Jump rope for ~ 1 minute. Frankensteins – got PAX warmed up.
The Workout: Lots of continuous Kettle bell exercises in the parking lot: 15 Swings, 10 Figure 8s (R/L), 10 rutrows, 10 halos, 10 bus drivers, 10 curls, 10 triceps, 10 homer to Marge, goblet squats; John Cusack to amphitheater- PAX conducted 10 L&R step-ups OYO, dropped bells and grabbed B2W for a 15 count; more kettle bells swings, man-o-makers 10R, 10L, 10 Double-burpees OYO, 20 SSH, 16-count B2W, erkins on the wall and dips too; Mosey to clubhouse conducting arm curls, farmer’s carry and triceps extensions on the way. Said hello to the men at Cletus. In the clubhouse, more erkins, kettle bell swings, curls, rut-ros; Mookie led us with another B2W (17 count); running short on time, began a jog with bell in hand to the far corner. Deadbolt called for goblet squats, continued walking to another light pole; The Hand called out another squat exercise and PAX proceeded to next pole; Accordian called out Halos; on to the next light pole and Mookie called out power up/thrusters. PAX John Cusack back to parking lot adding some tricep extensions.
Mary: circled up for some ab work, each PAX leading an exercise: LBCs, (33) Plank Jacks, American Hammers, WWIIs and LSF.
Announcements: Two Christmas parties on the horizon (check FB/Slack); CSAUP Dec 15; 2019 -More accountability at F3 workouts ensuring consistent workouts, get-togethers, Faith…more to follow
Prayer: Holidays can be stressful for all PAX, including those not with their families due to separation/divorce; reach out to these men – raise each other up; look for Black Friday discounts including Run the Quay, HSHM, Wrightsville…special prayer request for Accordian’s family member going through some testing; Dauber took us out in final prayer.
F2 followed at Dunkin; met up with PAX from Cletus.
Thank you Dawgpound for letting me guest Q – Dauber. BTW, bright light in the East – Venus (per Accordian)
Appreciate Mr. Hand making his way down to Crazy Ivan.
(Mookie, appreciate you having my 6 as I battled a nasty chest cold)
It’s like the Moon Landings
/in Tea Time /QIC: John DeerePAX: Crosby, Gumby, Huggies, John Deere, Pikachu, Tricycle
Suprisingly cold and blustery Tea Time Murph…… good day for impressive shovel flag flying
Johndeere doubling down with EC Murph
WELCOME FNG – TRICYCLE
Warm Up:1st Mile
The Workout:100pullups, 200pushups, 300squats (modified as needed)
Mary:2nd Mile
Announcements: CSAUP 15th Dec
Prayer: Crablegs, Johndeere knee, unspoken
Saddle up partner
/in Paradise City /QIC: SkidmarkPAX: 187, Blue Hen, Breach, Brexit, Brony, Buford, Chips, Cowboy, Crosby, Doc, Dumbo, Java, Lipstick, Lucky Charms, Mookie, Norm, Pablo, Peak Week, Psi, Pumpkin Spice, Sharapova, Skidmark, Straight Cash, The Natural, UTI, Yogurt
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
Any Given (foggy) Sunday
/in Any Given Sunday /QIC: DeadboltPAX: Dawgpound, Deadbolt, Farva, Foghorn, Kid Cracker, Nemo
Warm Up: Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog. We were ready and Pax of 5 set off for the standard AGS loop.
The Workout: Standard loop around Bass Lake. 2 Pax went Counterclockwise 3 Pax went clockwise. Doggpound and YHC met Farva about midway around the lake. He was solo Rucking 6 miles (respect). Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary: Just some stretching at the finish
Announcements: We did COT at the beginning – no announcements
Prayer: YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here
Groundpounder 11/24
/in Ground Pounder /QIC: BreachPAX: Breach, MapQuest, Screen Door, Slide Rule
Pax of 4 for a cold rainy Groundpunder
SlideRule, Screen Door and welcome FNG (Mapquest)
Breach on the Q
Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats
The Workout: Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.
Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.
Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.
Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.
Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2 in March
Prayer: Safe travels for Screen door and Mapquest back home.
Ben-gay
/in U Turn /QIC: SkidmarkPAX: Gump, Lipsync, Nemo, Skidmark, Warbucks
5 pax braved the early rain for a modified U-turn. Variety of places and lots of turn back to get the 6. Some great stories along the way. 1 new HC for Wrightsville and 1 new HC for BRR.
Warm Up: some light stretching and SSH
The Workout: Anywhere from 3-4 miles.
Mary: coffee
Announcements: WB 1/2 and full. UGTB trail run in January at Harris Lake. CSAUP 12/15 Womble Park.
Prayer: all these men in our lives
Nutcracker Backblast 11/20
/in Nutcracker /QIC: BreachPAX: Breach, Buford, Chips, Cowboy, Dawgpound, Flanigan, Norm, The Natural
Pax of 8 Tuesday nutcracker
Warm Up:Ran out of school to green oaks parkway. Stopped at ends of guard rails for ssd x 20, plank jacks x 20, prisoner squats x 20, made way to Rovysks
The Workout:
Russian typewriter up the ramp
Top of hill, ran down suicide style, sprinting to top. Did this from top and bottom. Back at top, Russian typewriter to bottom.
Head back to school, ends of rails did lbc x 20, dips x 20, Freddy Mercury x 20, derkins x 20. Crossed new hill, big boy sit ups x 20 at the naturals request
Mary:
Back at school, lsf x 20, dead cockroach x 20
Prayer:
Crab legs and a lot to be thankful for
Sheepdog – post Turkey
/in Sheepdog /QIC: ShredderPAX: Dovetail, Shredder, Sketch
Pax of 3 for a sub-freezing Sheepdog; Dovetail, Sketch, and Shredder.
Warm Up: light jog, SSH, FAS, Windmills, Good Mornings, Imperial Walkers and Hillbillies.
The Workout: 50 step ups, dips, merkins (wide arm, military & diamond), derkins, squats, squat kicks, lunges, and a couple laps around the track. Worked on kick deflections and entering into a blood choke.
Mary: LBCs, LSF, Box Cutters
Announcements: CSUP coming up.
Prayer: Sketch’s sister & family
Full Moon – Black Friday Crazy Ivan
/in Crazy Time /QIC: DauberPAX: Accordian, Dauber, Deadbolt, Mookie, Mr. Hand
Warm Up: 5 PAX gathered at Womble in sub-freezing weather lit by a gorgeous full moon for a Crazy Ivan led by guest Q, Dauber. Special guest from Raleigh F3 – Mr. Hand. Started workout with a nice jog around the tennis courts. Met up in lower parking lot for SSH, Windmills Good AM, L/R arm stretches, back arm stretch too. Jump rope for ~ 1 minute. Frankensteins – got PAX warmed up.
The Workout: Lots of continuous Kettle bell exercises in the parking lot: 15 Swings, 10 Figure 8s (R/L), 10 rutrows, 10 halos, 10 bus drivers, 10 curls, 10 triceps, 10 homer to Marge, goblet squats; John Cusack to amphitheater- PAX conducted 10 L&R step-ups OYO, dropped bells and grabbed B2W for a 15 count; more kettle bells swings, man-o-makers 10R, 10L, 10 Double-burpees OYO, 20 SSH, 16-count B2W, erkins on the wall and dips too; Mosey to clubhouse conducting arm curls, farmer’s carry and triceps extensions on the way. Said hello to the men at Cletus. In the clubhouse, more erkins, kettle bell swings, curls, rut-ros; Mookie led us with another B2W (17 count); running short on time, began a jog with bell in hand to the far corner. Deadbolt called for goblet squats, continued walking to another light pole; The Hand called out another squat exercise and PAX proceeded to next pole; Accordian called out Halos; on to the next light pole and Mookie called out power up/thrusters. PAX John Cusack back to parking lot adding some tricep extensions.
Mary: circled up for some ab work, each PAX leading an exercise: LBCs, (33) Plank Jacks, American Hammers, WWIIs and LSF.
Announcements: Two Christmas parties on the horizon (check FB/Slack); CSAUP Dec 15; 2019 -More accountability at F3 workouts ensuring consistent workouts, get-togethers, Faith…more to follow
Prayer: Holidays can be stressful for all PAX, including those not with their families due to separation/divorce; reach out to these men – raise each other up; look for Black Friday discounts including Run the Quay, HSHM, Wrightsville…special prayer request for Accordian’s family member going through some testing; Dauber took us out in final prayer.
F2 followed at Dunkin; met up with PAX from Cletus.
Thank you Dawgpound for letting me guest Q – Dauber. BTW, bright light in the East – Venus (per Accordian)
Appreciate Mr. Hand making his way down to Crazy Ivan.
(Mookie, appreciate you having my 6 as I battled a nasty chest cold)
Black Friday Cletus
/in Cletus /QIC: Slide RulePAX: Lucky Charms, Puddles, Pumpkin Spice, Slide Rule, The Natural, Yogurt
It was COLD out there this morning. Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout. However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.
Warm Up: Jog to the playground for
The Workout:
3 Phases:
Merkins + Pull Ups on the 11 count
Squat Jumps + In & Outs on the 22 count (by 2’s)
Pull Up – Merkin – Squat Jump – In & Out, repeat
1-10 Merkins, 3-30 presses
Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
Then come all the way back down
Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:
Be blessed, keep those in need in prayer.
Thanksgiving Convergence
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, 187, Banana Seat, Beater, Buford, Deadbolt, DoubleD, Gold digger, H1N1, Lipstick, Lucky Charms, M4L, Messi, Mookie, Nemo, Pablo, Pac-Man, Pikachu, Puddles, R22, Slots, Yogurt, Yosef
Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.
A few men got in some EC. Great job!
Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.
Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC
Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.
Mary:
V-ups
Protractor into LSF into Freddy Mercury
Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
Psalms 107:8-9 NKJV
Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L
Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays
During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.
BS out!