Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.
Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps
The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle
Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners
P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)
P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC
P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC
P1 – WWII’2 with block x10
P2 – Dips AMRAP
Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.
Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.
Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM
Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims
It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!
BS Out!
U-turn “Fall is Here”
/in U Turn /QIC: Banana SeatPAX: Banana Seat, Banjo, Boy George, Dauber, Dawgpound, Emeril, Gump, M4L, Norm, Pablo, Patch, R22, Slide Rule, Warbucks
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
/in Crazy Ivan /QIC: DawgpoundPAX: Breach, Buford, Chips, Dawgpound, Pipe Dream
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”
/in Cletus /QIC: Slide RulePAX: 187, Da Business, Deadbolt, Doc, Draper, Dusty, Lucky Charms, M4L, McStuffins, Pablo, Patch, Peeping Tom, Pumpkin Spice, Slide Rule, The Natural, Yogurt
Chilly morning, as hurricane winds finally brought cool temps and no humidity. Solid turnout
Warm Up:
Run to the Playground
The Workout:
Partner up for a few rounds of “Same Damn Thing”
Exercise:
Methods of Transportation
Run back to playground for 20x more partner pullups
Jailbreak to Tennis Courts
Mary: None
Announcements:
Prayer:
Sheepdog
/in Sheepdog /QIC: ShredderPAX: Dovetail, Gump, Martini, Norm, Pikachu, Shredder, Sketch
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.
Foo Fighters @ Crazy Time
/in Crazy Time /QIC: PikachuPAX: Pikachu
Pax of 1 for a Foo Fighter preview for the South Wake Beer Mile.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd mile
Announcements:
N/A
Prayer:
N/A
“Still Time To Murph”
/in Tea Time /QIC: CrosbyPAX: Buttjoint, Crosby, Dusty, Horatio, John Deere, Lipsync, Pikachu, Pumpkin Spice
Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre
Cotton Pickers
Fozzy Arm Circles
Good Mornings
SSH
The Workout:
Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.
• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap
• Freddie Mercury
• American Hammer
• 10 count around the circle-
Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder
Run around the soccer fields last 60 yds”JAILBREAK”.
• 2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting
•Balls to the Wall for a 20ish count(more like 30/40)
I am almost certain something is missing..
Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims
TS Michael
/in Disney /QIC: NemoPAX: 187, Big Blue, Breach, Brony, Buford, Crab Legs, Dawgpound, Deadbolt, Emeril, Lab Rat, Nemo, Pablo, Peak Week, Warbucks
On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.
EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop
Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.
Shaken not Stirred
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Chickenfoot, H1N1, Martini, Modify, Norm, R22, Wrangler
Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.
Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps
The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle
Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners
P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)
P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC
P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC
P1 – WWII’2 with block x10
P2 – Dips AMRAP
Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.
Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.
Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM
Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims
It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!
BS Out!
There’s no John like home…
/in Running 4 the John /QIC: UTIPAX: Blue Hen, Chips, Dawgpound, Dusty, Emeril, Moby, Pablo, Peak Week, Peeping Tom, Shredder, UTI
Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops
The Workout: SURPRISE!!! We ran!!! Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway. Shredder enlightened us that we would be running fairly close to his house. I asked if he had a full coffee pot he might like to share. He chuckled and reminded us all that he had a John we could utilize if necessary. Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities. Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!). Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC). Tsk Tsk Fartsackers 😛
All in good fun gentleman – see you out there next week!
Mary: Sorry Mary… We’re pooped
Announcements:
Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense
CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating. Should be a good group of F3-ers there, come join us!
Prayer:
Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer. Shredder’s event will benefit her cause.
Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer. His wife is trying to get up to PA to support her. Keep them in your thoughts.
Suicide Drills
/in Possum Trot /QIC: LEDPAX: Banana Seat, Doc, FedEx, Fonzie, Gump, H1N1, LED, Messi, R22, The Natural, Wrangler, Yogurt
Thank you guys for allowing me to lead. It was a pleasure.
Pax Doc, Wrangler, Gump, Fonzie,The Natural, Yogurt, H1N1, Mezzy, R22, Bananas Seat,Fedex, Led
EC – Banana Seat, LED
Guys picked up six each round.