She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB

Nutcracker 1/22

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Pax of 7 came out in the Nutcracking cold

Slide Rule, Blue Hen, Norm, Da Business, Dawg Pound and Wiggly with Breach on the Q

Warm up– Run around the front of the school and circle up for 22 counts of SSH, Imperial Walkers/Hillbillies, Prisoner squats, Frankenstein’s and Merkins.

Workout– Mosey over to the rock pile with some fast feet, side shuffle and up and back up and down the parking lot. Grab a rock and circle up in the side parking lot. 22 count of curls for the girls, move 2 rocks left, Wonderbra’s, move 2 left, Triceps extensions, move 2 left goblet squats. Followed by traveling Merkins around the circle until we got back to our original rock. John Cusack back to the rock pile. Mosey through the parking lot with some weaving around the parking spaces and some backward running to the loading dock.

The school was nice enough to leave us some 4 x 4 so we used them Split into two groups, group1 did 22 counts of Australian mountain climbers while group 2 did prisoner squats, then we switched. Round 2 group did peoples chair while group 2 did 22 count American hammers while holding the 4×4 off the ground with their feet. Round 3 group one went back to Australian mountain climbers while group 2 did V-ins with your feet hanging over the edge of the loading dock. Finished up at the dock with some 22 counts Dirkins and dips off the milk crates.  Mosey over to the basketball court.

Bunny hops around the perimeter of the court and circle up for 22 squat jacks. Catch me if you can run, the last man drops and does a Merkin and then run to the front of the line. Ran to the front of the school and took the stairs down to the playground area. Split back into 2 groups. Group 2 balls to the wall while group 2 runs to the top of the hill for 5 deep squats. Switch it up and repeat. On round 3 group 1 performed Merkins while group 2 ran and then switched. Mosey back to the front of the school for 22 counts of Irkins, Dips, and Derkins.

Mary– Circle up for 22 counts of reverse LBC’s Homer to Marge and side crunched, 22 both side.

Announcements: Crablegs shirt order ends Friday. Q-source with Norm this AM Dauber tomorrow morning and Breach at CBC at 8p. Blue Ridge Relay meeting at Black Dog bottle shop at 6p tonight and Tobacco Long run Feb 9th see Blue Hen for details.

Prayers for Crablegs and Buford for a speedy recovery. Closed in prayer.

 

Tea for One under a Full Moon

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Warm Up:  Static Stretches

The Workout:  One PAX arrived 10 mins early (on-time) and began warming up in the -2.2 deg C temps under a gorgeous full moon.   With no sign of other F3 bruvva, Dauber stepped in as Q and began the Murph:

1 Mile Run

100 Pull-ups ( 90% assisted)

200 Various Versions of Merkins (wide, diamond, hand-release, standard, derkins too)

300 Squats (standard, prisoner)

1 Mile Run (one minute slower)

Lots of time to take in the surroundings.  I imagined what John Deere would be observing at this point:   futbol lads practising on the pitch; less then a score of HSRC were scurrying about; a HSPD bobby was catching up on paperwork in his parked jam butty; and a scoundrel was vaping in the shadows of the clubhouse.  Torn between the sordid cherry vape stench and a delightful wood-burning stove aroma, Dauber kept his olfactory sense in check and pondered if an F3 brother grunts while doing an exercise on an empty playground, does the grunt really account for a sound?  I wish I had the playlist from Mookie at Any Given Sunday.

Mary:  More Static Stretches

Announcements:  None

Prayer:  Unspoken

Cheers Mates!  (Dauber Q)

No disrespect JD…safe travels

What was that last thing we did?

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EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!!  21 degrees with an FNG that’s pretty cool.  Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path.  When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles.  Turn and run backwards up two light poles.  Don’t turn around and run forward two light poles.  Then turn around and repeat till you reached the top of the hill.  Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders

1 PAX for 3 miles, Leg Work, and Inspired Reflection at AGS

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Rolled into AGS 10 minutes before start time, planted flag, and waited for PAX looking to close out a very productive week with some pre-Championship Sunday miles. 6:30 hit and it became clear that YHC was on a solo mission at AGS. Having endured the fritter, a double-dose of Carpex Phoenix and Dad-2.0 workout the day before, the legs were still a little tight and required some much needed stretching. Instead of running the 6 mi hill route I had planned for this morning, YHC called an audible and decided to do a 3mi-figure 8 leg workout around the Womble-fields, with a mix of music and inspiration speeches playing in the headphones throughout the workout.

Warm Up: 12- Good Mornings, 12-High Knees (stationary), 12-Imperial Walkers, 12-Hillbillies, 12-Squats, Michael Phelps, Right Leg over Left, Left Leg over Right for a 12-count

The Workout: 3 mi- figure 8 walk with leg exercises at each of the 4 corners (counts representing the jersey number of the 4 starting QB’s for today’s Championship games). Corner 1 (Drew Brees-9 Squats), Corner 2 (Jared Goff-16 Lunges), Corner 3 (Patrick Mahomes-15 Hacky Sacks), Corner 4 (The GOAT-12 Calf Raises). Rinse-repeat 3 times.

During the walk, I had the unique opportunity to listen to some memorable speeches I hadn’t heard in a while. Started with the classic Valvano ESPY speech, where he reminded that there are three things we all should do every day. No.1 is laugh. No. 2 is think. No. 3 is you should have your emotions moved to tears-happiness or joy…you do that seven days a week, you’re going to have something special. Another notable speech was one delivered by Admiral William H. McRaven. If PAX reading this have not heard this 2014 University of Texas Commencement that went viral, I’ve included a link here: https://www.youtube.com/watch?v=pxBQLFLei70

One of the best commencement speeches I have ever heard and offers great life and business lessons.

Mary: 8-(consecutive) Merkins

Prayer: Prayers for injured PAX, DoubleD and his Dad, CrabLegs.

Groundpounder 1/19/2018

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Pax of 6 for Ground pounder:

Shredder, Pikachu, R-22, Doogie, Dovetail

Breach on the Q

Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.

The Workout: Run up the bleachers, at the top 10 Irkins at the bottom 5 burpees. Reapeat for 3 cycles. Mosey over to batting cage fast feet around the perimeter. Mosey over to the fence. Traveling planks around the fence until the bricks stop. Mosey over to the rockpile.
Grab a rock and circle up for around the world. 22 curls for the girls..rotate to the left..22 count tricep extensions rotate..11 up and over merkins…rotate 11  Wunderbras… rotate 11 Wunderbras.. rotate..11 up and over merkins back home for another set of 22 count curls for the girls.
Mosey to the picnic tables for around the world core..22 counts of shoulder taps, pickle pounders..American hammers.. crab cakes. Diamond merkins and reverse hop bridges. Move over to the curb for 22 counts of step ups..11 right 11 left. 22 counts of irkins and dips.
Mosey over to the disc golf circle for a little duck duck goose. 1 duck runs around the circle and chooses a goose. If the goose catches the duck choosesse his exercise. If the duck gets back to his spot first he chooses for the goose.
Mary: 5 Turkish get ups and 22 cadense count of SSH.

Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.

Commodore Computers Still Exist

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Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken

We start at what time?

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Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.