Warm Up:
Warm-up jog, some kareoca mixed into the jog. Returned to flag area. Circled up for some SSH, Good mornings, Turkish get-ups (yeap, my favorite), imperial walkers, hill billies.
The Workout:
-Merkin mile. 4 sets of 20 merkins. Each set followed by an about .25 mile.
-Picked up a couple of similar rocks and headed to do some Tabata stations.
-Tabata stations- 50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins, burpees, squats, shoulder press, triceps extensions, jump squats, Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.
-Suicides- headed over to GWC. Partnered up. One person ran the lines while the other curled for the girls with the rocks.
-Returned rocks.
-7’s- squats on one side, run to the other side, hand release merkins.
Returned to flag area for Mary.
Mary:
WW II’s, LBC’s.
Announcements:
HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.
Speed4Need. City of Oaks 5k, half and full marathon. Need people to help push chariots.
Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change. We can not control situations, people or things. We can just change our thoughts. Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:
Prayers to Double D and family, Dogpound’s wife and family.
Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.
Thanks for allowing me to lead today gentlemen. Always an honor!
R22 Virgin Q
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, DoubleD, Farva, H1N1, Martini, Norm, R22, Slots
R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.
Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.
Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.
Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.
Announcements: runs, csaup, wear reflective gear
Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken
31, 13, 6 suck
/in Thunder /QIC: John DeerePAX: Airsoft, Crosby, Gump, John Deere, Pikachu, Sting
Pax of 6 turned up for some Halloween suck administered by John Deere.
Pikachu, Gump, Crosby, Sting, Airsoft, John Deere.
EC – Pikachu/Gump 20min Ping-Pong. Deere with 6.1miles hitting up Crossway and a Bass lake to Grimsby PR. Crosby walk from home :0)
Warm Up:Mosey from tennis courts to rock pile… during mosey some dynamic high knees, butt kickers, high leg toe touches, over head arm stretches and cross chest arm stretches.
At rock pile circle up: 13 Cotton Pickers, 13 arm circles F&R.
Collect a ‘medium’ rock and John Cusack back to grass at Tennis Courts.
The Workout: All in Cadence
31 x SSH, 31 x Curles, 31 x mountain climbers, 31 x squats with rock, 31 x Merkins, 31 x Ruck rows, 31 x monkey humpers, 31 x cadence timing plank, 31 x triceps extensions, 13 x Double Merkin Burpees (with star jump Bat Wing)
RINSE AND REPEAT X 3
john cusack rocks back and mosey to tennis courts.
Mary:Pax choice 6 count: as follows
Diamond Merkins
Plank Left arm up
Plank Right arm up
Reverse LBC
Peter Parker’s
Freddie Mercury’s
Merkins
WW1
Homer to marge Left leg up & Right Leg up
American hammers
John Deere closing out with 31 x American Hammers
Announcements:UTurn 6.30 HSHM preview, bottle share Nov 10th. Watch out for kiddies and teenagers on the way home.
Prayer:General prays… thanks to Gump for taking us out.
Democracy Rules
/in Running 4 the John /QIC: LipstickPAX: 187, Blue Hen, Brony, Chips, Dawgpound, Emeril, Lipstick, Moby, Pablo, Peak Week, Psi, Roger Roger, Skidmark, Slide Rule, Straight Cash
Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.
YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s
Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating
R4TJ 10/17/18
/in Running 4 the John /QIC: LipstickPAX: Lipstick, Pablo, Psi, Roger Roger
Warm Up: Usual
The Workout: Standard Route
D.R.A.C.U.L.A
/in Possum Trot /QIC: LEDPAX: Banana Seat, Buttwax, Cowboy, Doc, DoubleD, Farva, FedEx, Fonzie, H1N1, LED, Modify, Peeping Tom, POTS, R22, The Natural
Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED
Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.
The Workout:
D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps
Mosey to tennis courts
R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin
A- ATMs. , 10 tempo merkins, 10 normal merkins
C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC
U- Up Downs. Run in place and drop to floor on down.
L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.
A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.
Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.
ENERGY! 10/30/18
/in Purple Cobra /QIC: PatchPAX: 187, Chips, Deadbolt, Dumbo, M4L, Pablo, Pac-Man, Patch, Sharapova
Warm Up:
Warm-up jog, some kareoca mixed into the jog. Returned to flag area. Circled up for some SSH, Good mornings, Turkish get-ups (yeap, my favorite), imperial walkers, hill billies.
The Workout:
-Merkin mile. 4 sets of 20 merkins. Each set followed by an about .25 mile.
-Picked up a couple of similar rocks and headed to do some Tabata stations.
-Tabata stations- 50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins, burpees, squats, shoulder press, triceps extensions, jump squats, Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.
-Suicides- headed over to GWC. Partnered up. One person ran the lines while the other curled for the girls with the rocks.
-Returned rocks.
-7’s- squats on one side, run to the other side, hand release merkins.
Returned to flag area for Mary.
Mary:
WW II’s, LBC’s.
Announcements:
HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.
Speed4Need. City of Oaks 5k, half and full marathon. Need people to help push chariots.
Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change. We can not control situations, people or things. We can just change our thoughts. Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:
Prayers to Double D and family, Dogpound’s wife and family.
Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.
Thanks for allowing me to lead today gentlemen. Always an honor!
Nutcracker 10/30
/in Nutcracker /QIC: BreachPAX: Blue Hen, Breach, Brony, Buford, Da Business, Emeril, Flanigan, Forceps, Moby, Norm, R22
Pax of 10 showed up for some fun in the cold
Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby
Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops
The Workout: Partner up for stations.
Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.
Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.
Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s
Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions
Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.
break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys
Mary: Carry all the gear back to Breach’s truck
Announcements: Midget looking for some runners for a run in downtown on Sun
Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.
55°
/in Tea Time /QIC: SkidmarkPAX: Dusty, Forceps, Pikachu, Skidmark, The Natural
It’s funny how 55 feels so cold right now and in April Pikachu and UTI will be running around half naked because it’s so warm. Tea Time was another success.
EC: Skidmark
Vests: Pikachu, Skidmark
Warm Up: 1st mile. Made a slight adjustment to the mile run this week. We need hills, everyone loves hills, so we ran hills. Route went from the playset to the bottom of Stinson at the crosswalk, exactly 1/2 mile.
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Finish it out with another mile run down Stinson.
Announcements:
Prayer: Dawgpound’s family, Double D’s family, Our country.
Sasquash-Raleigh
/in AO Post /QIC: Midget4LifePAX: M4L
Warm Up:yhc was honored to lead these fine group of men- these guys push yhc more and make him better each day-
6 for 0458 pre – pre run-
19 for main event-
m4l,dumbo,Pablo, Pac man, Yoda, Borland, dr Quinn, daddy, Red Sea , el Duce, kankles, crab, paint by number, buddy the elf(coffee on site), gashia, snot rocket, katadin ( missing few- Borland needs to tighten up)
ssh,chatter by Borland/Yoda- 5burpees oyo,run 2 otherside of parking lot morocon night club/25 merkins, more chatter- Borland not in proper form caused yhc to stay in plank and perform 20 niplers and 15 slow merkins. Now 3 clowns from southwake had traveled and decided to join yhc, and wanted to make the workout good and keep few loud guys in check/ fun and exciting
The Workout:loved the sharknado – start on one end of parking lot doing 15 burpees/ 15 merkins/ 15 lbc/ and 15 scorpion each leg dry docks – yhc likes pax to pair in 4/5 as a paki run for accountability and pax tend to push each other more so than just running oyo- few times it was heard by Yoda, #wwd, we are warming up
thang-2- just for Brett (katadin)- yhc asked dr.Quinn to lead us to bowl of Death Valley. Thx only chose 1/2 of bowl still staying in paki run doing 7’s- 6 Turkish Getty ups at the bottom and 1 squat on top, as the pax continued – site Q was reminded to block the road since this road was heavily travelled .. nice to see el douche / Pac man / dumbo to name the few pushing the rocks up the hill. Once we finished, Borland called some Ab exersices while we waited on the 6th.
thang 3 – run back to the site paki style- get to the flag and just had time to do a quick Dora-
100 merkins/ 200 lbc/200 squats while 2 of the guys in the group bear crawled/ wheel barrow..
Mary:8 count absolution and flappy bird
Announcements:ht to pick up guys- speed 4 need- Berger feet driving the lords work at cape fear/ caterico- commit ur self to help others and be a #him
Prayer:Pittsburgh shooting- unspoken- devastation from storm- Yoda took us out
Threesome
/in Paradise City /QIC: SkidmarkPAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt
18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.
EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.
Vest: 187
Happy Birthday: Buford
Welcome back Java
Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)
The Workout:
Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.
Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.
Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.
Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.
Prayer: Dawgpound’s family, Wolfie, Crablegs