Today we Run…Maybe?

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YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.

EC: Coal Ash

FNGs: None

Warm Up: Standard lap, 5 burpees OYO

The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.

At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:

Wall Sit (20 count each Pax)

Suicide ladder length of garage (merkins 5, 10, 15)

50 Mountain Climbers

Bear crawl 5 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Suicide ladder length of garage (WWIIs 5, 10, 15)

50 Mountain Climbers

Bear crawl 10 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Wall Sit (20 count each Pax)

Mary: 15 burpess OYO

Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver

Back on the tracks.

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Three for some full body rock workout at the return of Downtown Train.

FNGs: No
Warm Up: Warm-up lap, Burpees, SSH, Merkins, Good mornings, daisey pickers

The Workout: Mosey’d to rock pile and headed to back of library for:

Set 1: All in cadence – 10 shoulder press, 10 bus drivers, 15 shoulder press, 15 bus drivers, 20 shoulder press, 20 buss drivers, 50 LBCs.

Set 2: All in cadence – 10 curls for the girls, 10 tricep extensions, 15 curls for the girls, 15 tricep extensions, 20 curls for the girls,  20 tricep extensions, 10 burpess (OYO).

Set 3: All in cadence – 10 chest press, 10 overhead chop, 15 chest press, 15 overhead chop, 20 chest press, 20 overhead press, 50 American hammers

Set 4: All in cadence – 10 squats, 10 lunges (each leg), 15 squats, 15 lunges (each leg), 20 squats, 20 lunges (each leg), lap around the parking lot

Set 5: 15 shoulder press, 15 bus drivers, 50 Mountain climbers

Set 6: 15 curls for the girls, 15 tricep extensions, 50 SSHs

Set 7: 15 chest press, 15 overhead chop

Set 8: 15 squats, 15 lunges (each leg)

Mary: 25 WWII
Announcements:
T-Claps (Recognition): Nemo and Foghorn for helping get DT back on the tracks.
Prayer: 60 seconds of silence

I didn’t know what Library Hill was until this morning.

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5 Pax, including rare visits from Foghorn, Cupid, and Banana Seat, showed up for a full body workout and hill repeats at Downtown Train.

FNGs: Negative

Warm Up: Warm up lap > 10 burbees OYO > SSHs > Merkins > Squat Jumps > Butt Kickers

The Workout: Mosey’d to rock pile grabbed rock and headed to the circle/fountain at the top of library hill. Spread out around circle for the following sets:

Set 1: In cadence – Curls (x 30), Tricep Extensions (x30), Overhead press (x30), Curls (x 20), Tricep Extensions (x20), Overhead press (x20), Curls (x 10), Tricep Extensions (x10), Overhead press (x10)

Run down to pool parking lot, 10 squat jumps, back up library hill.

Set 2: In cadence – Chest press (x30), tomahawks (x30), Chest press (x20), tomahawks (x20), Chest press (x10), tomahawks (x10)

Run down to pool parking lot, 10 merkins, back up library hill.

Set 3: Monkey humpers (x30), squats (x30), lunges (x30), Monkey humpers (x20), squats (x20), lunges (x20), Monkey humpers (x10), squats (x10), lunges (x10)

Run down to pool parking lot, 10 burpees OYO, back up library hill.

Returned rock and mosey’d to parking garage for Mary.

Mary: 50 LBCs in cadence

Announcements: Slack and Facebook

T-Claps (Recognition): Banana Seat, Cupid, Foghorn, and Potts for coming out on a dreary Monday morning and putting in the hard work.

Prayer: 60 seconds of silence.

I have never done that IC

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Arrived at Downtown Train parking lot to find two vehicles. Had a game plan and remembered that I had no shovel flag. Breach strolled in from EC and he planted the flag. More PAX started to arrive and at 5:30 we were off.

FNG: NO

Warm Up: Moseyed a lap around the parking lot. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed to the entrance to parking garage and dropped down for 10 Merkins. Moseyed on sidewalk to the end of parking garage 10 Merkins. Started out inside the parking garage for 5-10-15, bear crawl 20 yards, 5-burpees, bear crawl 20 yards, 10 star jumps, sprint to end 15 squats. Rinse and repeat. Last set in between we lunged and backwards jog to start point.

Over to the wall, peoples chair, overhead claps, seal claps, donkey kicks and BTTW, Rinse and repeat for 3x. Moseyed to the end of parking garage for 10 mountain climbers. Moseyed to next corner for Jack Webb/Merkins 1 to 3 IC (Doc said he has never done Jack Webbs IC).

Moseyed upstairs to parking lot. Typewriters on every concrete bumper from one end of the parking lot. Then each PAX laid on a white line for some Guantanamos holding 6’ all the way around. Same thing on other side except 6’ to bicycles with PAX zig zagging IBT. Moseyed to parking lot for some Mary.

Mary: 10 Merkins, Homer to Marge, Box Cutters and Have a Nice Day.

Announcements: See Slack and Facebook. Adhere to information put out about Covid 19.

T-Claps: All the HIM who showed up for a beatdown this morning.

Prayer: All of those affected by this Covid 19. Stay in prayer for our leaders and community during this time. Pumpkin Spice son is stuck right now and can not get a flight home. Unspoken Prayers.

Signs & Symptoms of Covid 19: FEVER, DRY COUGH, FATIGUE, SHORTNESS OF BREATH

C-hrist

O-ver                                 

V-iruses &

I-nfectious

D-ieases

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; Do not be discouraged, For the Lord your God will be with you wherever you go.”

It was an Honor and Privilege to lead this morning. Keep looking up!

I Wonder Why He Moved That Trash Can?

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The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Beach body Ab work at Downtown Train

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Ten strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!

FNGs: Nope

Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO

The Workout:

Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).

After Dora , moseyed to parking garage for  some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).

Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.

Announcements: Check Facebook and Slack

T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.

Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

I was hoping for 5.

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YHCs first Q in 2020 at Downtown Train. Decided we would go on a little field Trip. Seven PAX took on the challenge, worked hard, and hopefully got a little stronger this morning.

FNGs: None. Almost a year of Q’ing and still haven’t had an FNG.

Warm Up: Jog to Womble. Circled on tennis court for: 10 burpess OYO, Hangy things 10 count x 2, SSH x 25, Merkins x 10

The Workout: Mosey’d to rock pile for rock then headed to picnic tables for the following full body workout:

Round 1: Step ups with rock 3 rounds x 10, 20, 30. Between sets of step-ups SSHs in cadence x 30, x 20, x 10

Round 2: Irkins x 5, x 10, x 15. Between sets goblet squats with rock x 30, x 20, x 10.

50 LBCs in Cadence

Round 3. Dips in cadence x 10, x 15, x 20. Between sets of dips, curls for the girls in cadence x 30, x 25, x 20.

50 Mountain climbers

Round 4. Lunges x 5 each leg, x 10 each leg, x 10 each leg. In between sets American hammers in cadence x 15, x 20, x 25.

Feel like I am forgetting a round, but…

Returned rocks and lined up for hallelujah Indian runs. YHC was hoping to do this the entire way back to Downtown Train home base, but was running short on time and we eventually just pivoted to a brisk jog back.

Mary: Got back in time to honor Da Business’s request of 5 burpees OYO.

Announcements: Long run Saturday on the ATT, multiple distances available ending at Mellow Mushroom in Durham. Multiple 3rd F opportunities coming up. Greenhouse build 2/29.

T-Claps (Recognition): All PAX this morning for working hard.

Prayer: Minute of silence for Forceps and his family.

1 Year for Downtown Train

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1 year ago I launched Downtown Train with 3 things in mind.  I wanted to provide a 0530 start option (Paradise City as still 0545) for those of us with a little less flexibility in the early morning.  As much as I appreciate running, I wanted to provide a boot camp centric option with less miles.  And, I was excited about the parking deck (although I wish it had a couple more levels for some serious fun).  This has been a great AO.  We have our regulars and also tend to attract a diverse crowd every week.  Numbers have stayed low with other more well-known options drawing the large crowds.  That has worked well for those of us who enjoy a smaller group.  I have really appreciated the number of different guys who have stepped up to lead this AO, and having Coal Ash step in as co-Q.  Overall, solid 1st year for Downtown Train and here’s to many more great rides.

FNGs: not this trip
Warm Up: usual loop around downtown, circle up at the flag for 3 rounds – SSH, Good Mornings, Fazio Arms then SSH, Good Mornings, Mt. Climbers then SSH, Good Mornings, Goof Balls
The Workout: headed around the side of the deck and to upper level and started the 1st of 3 sets.  Lined up and did some shoulder burn.  Keeping the arms up, we did Fazios front, hold, Fazios reverse, hold, Seal Claps, hold and then Overheads.  Ran length of deck and knocked out some SSH as promised, then recovered on job and worked through the set a couple times.  Then we changed it up a bit with a shortened version of a Nemo favorite, the Red Barchetta.  Ran length of deck, SSH ICx50, return.  Ran length again and kept back and forth stopping for Mt. Climbers ICx40, LBC ICx30 and Merkins ICx20.  Some other stuff worked in there too but that was the basics of it.  Then we headed to lower deck and lined up on the wall.  Big focus again on really pushing our limits as we rolled through as follows with all in 15 count or ICx15: BTTW into plank hold, then shoulder taps, hold, then nipplers, hold, then bear crawl.  Recover back to wall, rinse and repeat.  Changed it up a bit on final set working in some people’s chair and merkins.  Guys were really pushing themselves through this set and it was pretty awesome to see the energy.
Mary: a couple quick rounds, keeping feet off the ground for 6 inch hold, low slow flutters to LBCs then some Homer to Marge
Announcements: plenty on slack and the calendar
T-Claps (Recognition): everyone who has taken the Q in year 1 for Downtown Train as there have been a lot of guys lead and a lot of great variety
Prayer: YHC shared a message about he importance of intentional communication with others in your life and the value of letting conversations be a little uncomfortable, prayers some spoken and many unspoken and YHC took us out.  Honor to lead this morning and great effort by all.

Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

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No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!