Bloody Hell at Thunder

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Pax of 4 gathered for a taste of the old management. Crosby promised YHC would bring the suck so he did everything in his power to oblige.

One 45lb weight plate and one fire hose joined in for the fun.

Warm Up:

SSH x20 IC

Good afternoons x10 IC

Daisy Pickers x10 IC

Mountain Climbers x10 IC

The Workout:

Pax were told to keep the 45lb weight plate off the ground for the entire workout – they weren’t told what the penalty would be but they had a good guess.

John Cusack the plate and fire hose to the playground.

2 pax do pull ups, 2 hold plank (one with weight on their back). Switch, rinse and repeat until all pax have done 25 pull ups.

John Cusack the plate and fire hose to the amphitheater.

Lazy Dora with the 45lb plate in tow – pax partnered up and between the two:

100 merkins – plank hold while not doing merkins

200 squats – squat hold while not doing squats

300 LBCs – 6 inch leg hold while not doing LBCs

Que the quotes of the day:

”Bloody hell” – every time someone told Brexit he had another round of an exercise to do.

”It’s never been 6 inches” – Pax not to be named

After the lazy Dora the pax John Cusack’d the plate and hose over to the white fence on the other side of the soccer field.

Partner 1 does Dirkins on the fence – 7 on the bottom rung, 7 on the middle, 7 on the top. Partner 2 holds a plank. Switch and repeat.

John Cusack down to the other end of the white fence for Irkins – 10 on the top rung, 10 on the middle, 10 on the bottom, and 10 on the ground (full blown Merkins).

After these Irkins YHC “accidentally” dropped the 45lb plate (and was quickly called on the “accident”) so the pax got to all enjoy 5 burpees 🙂

John Cusack to the tennis courts for Mary.
Mary:

Yoga – reverse table top twice, lingering for ~5 seconds.

Go into downward dog, rocking heels into ground.

Swing leg through to runners pose, dropping down onto back knee and forearms. Switch and repeat on other side.

Back to downward dog, rocking heels again.

Swing leg through to pigeon pose, again dropping down onto back knee and forearms. Switch and repeat on other side.
Announcements:

Holly Springs half shirt order is live. CSAUP in Carpex on Saturday.
Prayer:

Praises for Noah’s Ark’s recovery.

 

Always an honor and privilege to lead – thanks men.

For Those About To Rock – Possum Trot

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Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.

Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.

Warm Up:  Jog around tennis courts to the lower section.

A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings

The Workout:  Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top.   Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated.  PAX moved to the driveway lining up in two lines.  Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot.  R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight.   Each PAX grabbed a rock and lined up in one row back at the start of the parking lot.  Rock exercises were executed flawlessly by all PAX across the parking lot.  PAX moved four steps after each rock exercise was performed.  The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot.  PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top.  Awesome effort by all PAX, including Messi!   PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins.  Hopped over the guardrail and jogged down the sidewalk back to their rock.  PAX held squat until 6th came in.  RINSE and repeat.  PAX cranked out 10 merkins waiting on 6th.  Time to wrap things up.  PAX began John Cusak around the tennis courts returning our rocks.

Mary:  Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga stretches.  PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.

Announcements:  Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast.  Happy early birthday to Messi.

Prayer:  Romans 10:8-17. …Everyone who calls out to the Lord will be saved.

Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men!  Prayers for Crab Legs.  Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school.  As a parent of two teen drivers, this is one of my biggest fears / worst nightmares.  Love those around you, live life to the fullest, be kind, help others, for we are not in control.

F2:  Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.

It remains a huge honor to lead all of you PAX.  -Dauber

Nutcracker Backblast 10/16/18

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Pax of 10 in gloom for a good time beatdown

Breach, The Natural, Peak Week, Brony, Forceps, Moby, Kankles, Norm, Chicken Foot, Beuford

Warmup: Quick jog up to Green Oaks for some SSH, then on the move to the guard rails for Good Mornings, on the move to the light pole for some windmills and then to the corner for some squats. Finish at the bottom of the hill at RoviSys.

Main Event:

Round 1: Bearcrawl up the hill with 5x merkins every 10 steps, jog back around to the handrail ramp. Plank holds on the rails while the last man bear crawls under the pax. When the last man gets back on the rail, merkin. Jog back to the bottom of the hill.

Round 2: Partner up, Wheel barrel up to the end of the brick wall, switch if needed. If you have to switch 10 merkins for both partners. Jog back around to the bottom of the hill.

Round 3: Partner 1 run to the transformer at the top of the hill, partner 2 does squats then switch when partner 1 gets back, Lap 2 Partner 1 does burpees while partner 2 runs, then switch. Lap 3 partner 1 does big boy situps while partner 2 is running then switch.

On the move back to the school. Stop at the guardrails for 20x dips, 10x Irkins, and 10x derkins. Mosey back to the corner for 10x Imperial walkers and 10x Hillbillies. Mosay back to school for Mary

Mary:  (Bodies) playing of the song Bodies when the chorus says let the bodies hit the floor pax does a burpee when they scream out a number you do that number of merkins. Hold plank in between.

Announcements: Peak Week and Forceps are in the Truth is nature ministry and they are in need of more kids to enter the program. If you know of any middle school/high school kids who have a single mom let them know.

Prayers: DawgPounds wife’s grandmother is sick and they are on their way to PA to see her, prayer for a safe journey and best wishes to their family. Forceps son is having migraines, they have tried many things and it does not seem to be helping. Prayers that they can find the root cause and give him some relief. Chicken foot taking his son’s friend out to breakfast, he is lost and in need of some help. Closed in COT.

 

 

Back to 1900hrs/7:00pm

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So awesome to have a new regular Dusty for Tea Time…. can already see him getting stronger…

Warm Up: 1st Mile
The Workout: Murph sets… 5/10/15
Mary:2nd Mile
Announcements: weekend TunaRun and CSAUP. MOVEMBER!!!! Tash Tastic.

Prayer: Boy George Family, JohnDeere neighbor- Cancer has returned to his face, nothing more can be done.

5 PAX for Fire Water and Hills at Any Given Sunday

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Armed with 2 bottles of water, 51 degree weather, and a bundled Midget co-pilot, YHC’s clown car rolled out of the Wescott sub-division and shortly onto Holly Springs Road, where we saw a swift moving figure in the form of Brexit getting some extra miles onto what would be a run that boasted one of the most amazing Sunrises in 6 months. Fall is definitely here and the air was brisk this morning. A welcomed change to the humidity we’ve had to endure on these Sunday runs.

As Midget and YHC stretched, Lipstick joined the party along with LED fresh off of some early miles. We were soon joined by Brexit. 6:30am hit and off we started with the warm up.

Warm Up: Light jog to the far end of the lot and back up to the other side. Continued with light jog back with alternating Frankensteins and Butt Kickers, and light jog. Carioca back left to right, right to left.

The Workout: After missing the past few week’s runs due to injury and in need of some HSHM training, YHC made the decision to construct the same route as last week, counter-clockwise around the the lake with the exit route through Sugg Farm instead of the greenway. Any Given Sunday started 30 minutes later due to sunrise timing, and this morning’s view did not disappoint.

Inspired by the previous evening’s Beer Mile, PAX took off from Womble commenting and trying to fathom how on earth #BrewTangClan pulled off an almost sub-5 mile and 4 beers…Seriously, who does that? 187, Bernie, Pilgrim, Sassy- y’all are #Beasts..

The late 6:30am start time was perfect for a lakeside sunrise this morning on the exit pass around the lake. The reflection of that sunrise made the water look as if it was set on fire and was perfect foreshadowing for the fire that was about to to ignite in YHC’s thighs as he made a familiar and yet unfavorable trek up the backside of Sugg Farm. With every decision comes consequences. Special thanks to Midget for picking up the six as we made it through the farm back onto Grigsby, where we were rejoined with Brexit, who decided to take the greenway route from the lake. Lipstick then approached a half mile later to pick up the six, and shared that he may or may not have left a trademark ‘Running for the John’ souvenir off the Sugg Trail. PAX made the final push to Womble and circled up for final stretches and an abbreviated COT

Mary: Varying calf, quad, hamstring stetches

Announcements: CSAUP next weekend

Prayer: Prayers for continued health this week for PAX and families.

Mad Mule meets Dora

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Warm Up: several pax got about 5 miles EC in before the Q.  At 7 we took off for a light jog and PNG led us in agility ladder work and stretches.
The Workout: Once the stretches were done we headed off around the track and crossed the street to the open field (which the Q did not realize was soaking wet, oh well).  Line up and partner up for Dora:

100 pickle pounders

200 star jumps

300 LBCs

400 squat jacks

partner sprints to pole and recovery jogs back as the timer. Pick up the 6 when done.

Immediately upon finishing, hit the trail and head to the basketball courts for Dora rd 2

100 chill cut spiders

200 monkey humpers

300 flutter kicks

100 split lunge agility drill

partner ran to the other side of the court and did 5 Bobby Hurley’s around the 3pt line and back for the timer. Pick up the 6 and head out again.

Time was too short to fit in the 3rd Dora I had planned, so we headed back to the main parking lot. Had to break to name 3 FNGs as two had to leave for an appointment.

Mary:After naming the 3 and 2 left we jumped back to Mary for 1 minute Amrap of each: figure 8s, windshield wipers, twisting pistons, starfish crunches, heels to the heavens, and upper circle crunches clockwise and counter clockwise.
Announcements: Welcome Bio D, Yellowfin, and Sticky Bumps
Prayer
Family members sick and some in hospice. To be better men, brothers, husbands, and fathers.

U-turn “Fall is Here”

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Warm Up: Dogpound led some Frankenstein’s, IW and HB’s

The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.

Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.

Great work gents. HSHM work is getting done.

Mosey With Bells

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Warm Up:

Side Straddle Hops
Fazio Arm Circle Forward/Backward
Good Mornings
Daisy Pickers
Frankenstein Kicks

The Workout:
Partner Up to Mosey Around the Soccer Fields.
Partner A did Kettlebell Farmer Carries; Partner B Bunny Hop
Stopped for 26 Kettlebell Swings
Partner Switched
Stopped for 26 Goblet Squats
Mosey Doing Tricep Presses
Halo’s Into Reverse Lunges
Mosey Doing Bicep Curls
Stopped for 26 Chest Squeezes
Head to the Playground
Did 3 Rounds of Kettlebell Swings (35, 35, 30) super setting with Max Pull ups
Circled up For Some additional Kettlebell exercises

Mary:
Midget 4 Life Love Handles
Around the world Knees
Around the world Waiste
Halo’s

Announcements:

SAS 5K
Beer Mile

Prayer:
Crablegs
Eastern Carolina Dealing with Hurricane

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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Chilly morning, as hurricane winds finally brought cool temps and no humidity.  Solid turnout

Warm Up:

Run to the Playground

  • 20x SSH in cadence
  • 20x Imperial Squat Walkers in Cadence
  • 10x/10x Fazio Arm Circles
  • 20x Total Partner Pullups (10x each?)
  • Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

  • Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
  • At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
  • At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

  • Round 1: Just run
  • Round 2: Partner Carry
  • Round 3: Bear Crawl
    • Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
  • Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

  • Ruck Division for Holly Springs Half
  • T-Shirts coming?
  • Please come support HS Half finish!  It’s awesome having a big crew running us up the hill
  • Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
  • Crew going to the coast Saturday for Hurricane Relief
  • 12 mi run starts @ 5:30 tomorrow
  • Yoga Pants practice run for HS Half coming up, see Patch
  • Brandon (Wulfie) moving tomorrow and could use our help, see Patch
  • Drapers 2 year anniversary!

Prayer:

  • Hurricane impacts
  • Crab Legs

Sheepdog

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Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder

Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.

The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an  exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.

Mary: LBC, Low Slow Flutter, Box Cuts,  Capoeira Push-ups, and Break Dancers.

Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after

Prayer: Health of Pax, Families, Hurricane victims.