CMU, aka Cinder Block…..
PAX of 2 for Thunder this evening….
EC- Pikachu with a Murph, John Deere with 8.5miles
Warm Up: Both Pax already warmed up with EC….
The Workout:Mosey to top baseball car park, 5 Double Merkin Burpees at approx 1/4mile and again once at car park
Collect CMU already waiting… following exercises all conducted with CMU and in cadence:
20xcurles, 20x rows, 20xcurles, 20xrows, 10xCMU Chest throws across the Volley ball area followed with 10xSlams.
Block push/pull bear crawl for 10 parking spaces.
In Plank position, move sideways 5 parking paces to the right, pulling block with right hand, them 5 back with left (surprising killer!)
On Six, arms straight up holding CMU, 20xLowSlowFlutter, 20xchest press, 20xLowSlowFlutter, 20xchest press.
5 x Double Merkin Burpees
20xMerkins with hands on CMU Followed with 10count regular plank, 10count right arm, 10count left arm, 10count regular
On Six, arms straight up holding CMU, 20xboxcutters, 20xchest press. Back up on feet:
10xcurles, 10xrows, 10xcurles, 10xrows
Block push/pull Bear Crawl 10 parking spaces.
Partner Up (yea we had limited options for partner)leave CMU – Broken Wheel Barrow, 5 parking spaces right leg, 5 parking spaces left leg.
5 double merkin burpees.
leaving CMUs mosey back to tennis courts……
Tennis Courts Suicides (both courts including middle line)
Mary: 20xAmerican Hammers followed by Protractors (22.5/45/90/45/22.5) in cadence 20 count for each angle.
Announcements: CSAUP Dec 15th, Christmas Get To gether… Poll Open, 29th seems favorit, local TBD.
Prayer:Crablegs, Noah Ark, unspoken. Thank You Pikachu for taking us out.
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!
R4TJ – 2019 Blue Ridge Relay Recruiting!!! Already!?
/in Running 4 the John /QIC: UTIPAX: 187, Oh Yeah, Skidmark, Warbucks
Warm Up: Leg Stretching, High Knees, Butt Kickers, Side Straddle Hops, Windmills
The Workout: We introduced Warbucks to the 5 miles of CROSSWAY! Got some HCs from 187 and Warbucks for the 2019 Blue Ridge Relay Team.
Mary: Who?
Announcements: Thanksgiving Convergance, Dec 15th CSAUP
Prayer: For those traveling, feeling down and out over the holidays, those overseas.
CMU – Concrete Masonry Unit
/in Thunder /QIC: John DeerePAX: John Deere, Pikachu
CMU, aka Cinder Block…..
PAX of 2 for Thunder this evening….
EC- Pikachu with a Murph, John Deere with 8.5miles
Warm Up: Both Pax already warmed up with EC….
The Workout:Mosey to top baseball car park, 5 Double Merkin Burpees at approx 1/4mile and again once at car park
Collect CMU already waiting… following exercises all conducted with CMU and in cadence:
20xcurles, 20x rows, 20xcurles, 20xrows, 10xCMU Chest throws across the Volley ball area followed with 10xSlams.
Block push/pull bear crawl for 10 parking spaces.
In Plank position, move sideways 5 parking paces to the right, pulling block with right hand, them 5 back with left (surprising killer!)
On Six, arms straight up holding CMU, 20xLowSlowFlutter, 20xchest press, 20xLowSlowFlutter, 20xchest press.
5 x Double Merkin Burpees
20xMerkins with hands on CMU Followed with 10count regular plank, 10count right arm, 10count left arm, 10count regular
On Six, arms straight up holding CMU, 20xboxcutters, 20xchest press. Back up on feet:
10xcurles, 10xrows, 10xcurles, 10xrows
Block push/pull Bear Crawl 10 parking spaces.
Partner Up (yea we had limited options for partner)leave CMU – Broken Wheel Barrow, 5 parking spaces right leg, 5 parking spaces left leg.
5 double merkin burpees.
leaving CMUs mosey back to tennis courts……
Tennis Courts Suicides (both courts including middle line)
Mary: 20xAmerican Hammers followed by Protractors (22.5/45/90/45/22.5) in cadence 20 count for each angle.
Announcements: CSAUP Dec 15th, Christmas Get To gether… Poll Open, 29th seems favorit, local TBD.
Prayer:Crablegs, Noah Ark, unspoken. Thank You Pikachu for taking us out.
Possum Trot BB
/in Possum Trot /QIC: LEDPAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots
26 pax showed up in slightly above freezing temp to give thanks for ability to workout
Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.
There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.
M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.
Safe travels for all over the holiday.
Be thankful for everything we have the ability to exercise our minds and bodies and
The Cooper
/in Purple Cobra /QIC: Peeping TomPAX: 187, Emeril, M4L, Nemo, Pablo, Pac-Man, Patch, Peeping Tom, Pikachu, Puddles, Skidmark, UTI
Warm Up: SSH ICx30
Imperial Walkers ICx15
Hillbillies ICx15
Fazio Arm Circles 10F/10B IC
The Workout: “Vacuum Cleaners” for about 5 rounds
Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)
Stuck around the Goodwill parking lot for “The Cooper”.
A few dips for the early finishers on the curb.
Mosey back, some PAX through the Xmas trees, to the flag for Mary.
Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs
Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.
HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/
Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon
Prayer: Those travelling for Thanksgiving and those that can’t be with their families. YHC took us out.
Creeper
/in Tea Time /QIC: SkidmarkPAX: Dusty, Huggies, M4L, Shredder, Skidmark
A strange Pakistani was hanging out in the little boys room when the Pax arrived. Silent and emerging from the darkness and giving out candy. Enough about M4L.
Lots of modification tonight.
Warm Up: 1st mile
The Workout: 100, 200, 300
Mary: good convo
Announcements: Turkey trot with HSRC on Thursday. No disney and meet at Kenny’s Grave at 0600. CSAUP coming up.
Prayer: shredder took us out
Sheepdog – preHSHM
/in Sheepdog /QIC: ShredderPAX: Dovetail, Shredder
Pax of 2 for a cold, pre-HSHM workout. Dovetail and Shredder
Warm Up:light jog with various workout and stretching intermingled.
Mary:Ended working the core and more stretching.
Announcements: HSHM, raising money for Wolfe.
Prayer: spoken and unspoken.