FNGs: None
4 HIMs posted to GP for boulders and discs. Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .
Warm Up: 10x3cts of: Good Mornings, Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers
1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers
2 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc
Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges
Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks
Prayer Requests: Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.
Announcements: TriSprint in June
Trails? Sure, why not.
/in Any Given Sunday, AO Post /QIC: AbePAX: Abe, Bleeder, Bobby Dall, Cupid
FNGs: none
Warm Up: SSH, Imperial Walkers, Merkins
The Workout:
https://www.plotaroute.com/route/1884470
Good mumble chatter along the route today. Bobby Dall had inquired about some trail running. I was already looking at a Bass Lake trip, so I was happy to oblige.
Started out with a quick sweep through Main Street Square (behind Dunkin / Tapline) before connecting in with the greenway. Followed the greenway out to Bass Lake and took a right. Not too many people on the trail. Good effort on the climb up the back side of the park to Bass Lake Rd (YHC had to slow it down towards the top, everyone else was kind enough to wait). PAX recovered on the down hill, especially Bobby Dall who zoomed out of site. At the parking lot, it was back up hill on the long stretch on Bass Lake Rd. Finally, left on Stinson for a quick down and up hill before meeting back in the parking lot.
Everyone was moving pretty quick today. YHC had a 9:29 pace and I was bringing up the six. Much sweat was poured and just over 5 miles were completed. I think we’re officially done with winter now.
One Man Wolf Pack at Sheepdog
/in Sheepdog /QIC: FarvaPAX: Farva
FNGs: N/a
Warm Up: 2 mile EC run then some laps around the parking lot with agility work on the lines. Circled(?) up for side straddle hops, good mornings, imperial walkers, hillbillies, fozzy arm circles forward and reverse, seal claps, and overhead claps.
The Workout: No rest, no mumble chatter, just me vs me putting in work:
Around the parking lot agility x3
10 merkins
20 LBCs in cadence
30 squats
40 lunges
50 side straddle hops
60 second plank hold
To the walls and to the pain (Rep until it hurts then 5 more)
Merkin
American hammers
Irken
Box cutter
Dip
Low slow flutter
Derkin
Homer to marge (left leg, right leg, regular)
Mary: Ran a lap around the school and parking lot
Announcements:
T-Claps (Recognition):
Prayer:
I’m on a boat
/in AO Post, Ground Pounder /QIC: Pumpkin SpicePAX: Forceps, HazMat, Motor Boatin', Pumpkin Spice, Stubs
Co-Q YHC & HazMat
FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)
Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus. Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.
Vicious Cycle
/in Viscous Cycle /QIC: ForcepsPAX: Dauber, Forceps, Gump, Kabota
FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways
Caveman Tabata Stations
/in AO Post, Captain Caveman!! /QIC: Pumpkin SpicePAX: Dawgpound, Pumpkin Spice, Quiver, Redenbacher, Stubs
FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.
Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher. This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.
Ultimate Skeeels
/in Ground Pounder /QIC: GumpPAX: B-I-N-G-O, DOA, Gump, Shredder
PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins, squats. Around the horn for Mary.
Violet Snake
/in AO Post, Purple Cobra /QIC: AbePAX: Abe, Bobby Boucher, KITTY LITTR, Moose, Nemo, TomTom, Wild Turkey
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups
After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.
#75Hard & Krispy Kreme influenced workout
/in Downtown Train /QIC: Pumpkin SpicePAX: Abe, Bleeder, Bobby Boucher, Da Business, Hurts A Little, Pumpkin Spice, Quiver, Stubs, Tetanus, Wild Turkey
FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;
Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer. Read James 5:13-18
Finished off with Krispy Kreme. My first donut in 75 days after completing #75Hard
Groundpound’n
/in Ground Pounder /QIC: ForcepsPAX: DOA, Forceps, Jinkies, Stubs
FNGs: None
4 HIMs posted to GP for boulders and discs. Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .
Warm Up: 10x3cts of: Good Mornings, Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers
1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers
2 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc
Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges
Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks
Prayer Requests: Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.
Announcements: TriSprint in June
Hump Day TBD
/in To Be Determined /QIC: Banana SeatPAX: Banana Seat, Bleeder, Moose, Stubs, Tetanus
Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps
Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot
Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across
Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across
Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders
Great work men!
BS out