#75Hard & Krispy Kreme influenced workout

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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

Rollin’ with my PAX

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FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included

  • frog squats/jumps
  • People’s Chair
  • planks
  • mountain climbers
  • and 30 burpees.

We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.

All aboard the Meat Train – toot toot

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PAX:  Abe, Best In Show, Bondo, Da Business, Hasselhoff, Quiver, UTI, Woody
Warm Up:  YHC and UTI for 3mi EC.  ME:  SSH, good morning, windmill, fazio, seal & overhead claps.
The Workout:  Total meathead workout – Shoulders, Bi, Tri, repeato.  Although we did manage to get almost 2 miles in the process.  Warmup was 7’s on the hill, whatever street that is, with LBC and Burpees.  Mosey to the rock pile for 1 large-ish rock each for curls for the girls.  Recover mosey around the traffic circle, then skull crushers with said rocks.  Recover mosey, then Carolina Dry Docks (feet on the curb).  Mosey to starting parking lot for Merkin Sampler (7 standard, 7 wide, 7 diamonds).  Mosey to the half wall on Ballentine for standard dips.

With the exception of skull crushers (cuz we were doubling up on Tri), this was repeated some several times and a spontaneous bear crawl was thrown in along the way.
Mary:  Side hip raises, dying cockroach
Announcements:  ehhh…I don’t think so
T-Claps (Recognition):  Da Business taking his new bionic hip for a test drive today, having just been given the green light after surgery.  He said he felt “fantastic” at COT – very cool.
Prayer:   Quiver’s M dealing with knee issues, Lipstick’s M postpartum, 3-Alarm upcoming surgery.

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.

Little Bit of Everything

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YHC took the helm of the Downtown Train on a rainy, cold morning. The plan was to travel a good amount…so we did!

FNG’s: Welcome aboard Bird Flu!!!
Warm Up: Did some SSH and some Good Mornings. Went on a mosey down to the pool! We did Imperial Walkers and Hillbillies.
The Workout: Jack Squats ladder. 1 Squat = 3 squat jumps…we did that up to 5, then went back down. Headed over to Library Hill for some BOMBS! Partner up and run opposite directions on the hill, turn around and meet up for: 10 burpees, 15 Overhead Clap IC, 20 Merkins, 25 BB Sit Ups, 30 Squats. Went up and bear crawled 1 traffic circle, followed by lunge walk on the next. Mosey over to grab rocks and went to the barber shop. We did a series of 5 ct. per PAX People’s Chair, then bear crawled out to rock for a 15 ct. rock exercise. We did 15 x 2 of: WonderBra, Curls for the Girls, Rut-Row, Tricep Press…each time bear crawling back to the wall for more People’s Chair.
Mary: We returned rocks and moseyed to the garage for Mary with rain falling harder. We finished with a 1:3 Jack Webbs up to 5.
Announcements: Long Ass Run Saturday, details from Skidmark.
T-Claps (Recognition): Great to see Brexit again…and … welcome FNG BirdFlu.
Prayer: Folks with COVID, Hasselhoff’s parents. YHC took us out. An honor to lead boys!

Library Day Part Deux

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shut itFNGs: none
Warm Up: Mosied down Library Hill to the pool parking lot. Circled up for: SSH, Good Mornings, Imperial Walkers, Hill Billies, Windmills, Sir Fazio Arm Circles (forward/back), Seal Claps, Overhead Claps.
Mosied back up Library Hill and met in front of the amphitheater.
The Workout: YHC was looking back through Downtown Train backblasts for inspiration and decided to redo a workout from Nov 2020. It’s not complicated, but it’s effective.

Thing 1: Diamond.
4 exercises, one at each corner. Start with 5 reps, increase by 5 each round, going up to 20 reps. Exercises were Merkins, LBCs, Squats and Side Lunges.

Thing 2: Rocks!
Curls for the Girls, Triceps, Ruh Rohs. 10 in cadence each. Drop the rocks, SSH x10. Repeat two more times.
Mary: WWIIs, American Hammers, Low Slow Flutters, Chill Cut Plank, Pickle Pounders. Wrapped up with some stretches and yoga.
Announcements: Donate blood! Q Source on Wed mornings at Panara
Prayer: Praises for Quiver’s sister on the mend, praises for PAX getting back in the gloom after being out with injury and illness, continued prayers for those still healing.
Moleskin: Sometimes I fall out of the habit of rising early and getting out to an AO. It gets pretty bad if I let it go on for a few days. I have found one way to cure this is to sign up for a couple of consecutive Q spots. The additional accountability that comes with knowing a group of guys is waiting for you to show up and lead is a good motivator to get out of bed. Once you’ve got that ball rolling for a few days, it’s easier to get back into the routine.

Good Start

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A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.

FNG’s: nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.

Is Your Mascara Running?

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After running 2 miles in the sideways rain and lightning with MadDog, shoes filled with water, and a crew of fellas who said they would take exception to any outdoor ground work, YHC opted to bring the crew of 10 Pax to the parking garage. In addition, it’s not a good idea to have wet gloves, cement residue on your hands, then to rub the sweat from your eyes. Hasselhoff noted that about YHC after a couple rounds of the ME.

FNG’s: None
Warm Up: Quick mosey to parking lot for SSH, Irkins x 20, Imperial Walkers, another quick mosey, Some quick back n out bear crawls and crawl bears, then some hillbillies.
The Workout: A 4 corner pyramid stack suicide. Every corner hit every time. Corner 1: 5 burpees, Corner 2: 10 Shoulder Taps IC, Corner 3: Star Jumps x 15, Corner 4: Dips x 20. We stacked…then de-stacked. Next up was a DORA. Partener runs up stairs to the gangway and does 10 dips, then returns. Team were to complete 100 Dying Cockroach, 200 LSF’s IC, 300 Squats.
Mary: finished off with 2 rounds of indian runs in the garage. 10 American Hammer’s IC.
Announcements: Move of Tiger Blood, new 2022 post challenge sheet is up.
T-Claps (Recognition): MadDog for accountability in running in the absolute madness for EC.
Prayer: Quiver sister in law, recovering. Deadbolt and recovery from the vid. YHC took us out. Glad you men showed up!

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Audible time

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FNGs: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.

SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.