Magic Number 36

/in /by

Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

Cruising in the Humidity

/in /by

FNGs:

Nope
Warm Up:

Mosey down to the track

Warm up lap

Leg swings, A skips, B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:

Mosey back up to the parking lot for some yoga
Announcements:

CarPex Q Swap Coming up
T-Claps (Recognition):

Pax for getting after it in this humidity

This ain’t no Lipstick route

/in /by

FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

One Big Ball

/in , /by

FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8

rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat

Mary: no time
Announcements: Carpex dads workout.

Prayer: PAX and family for safety and health

Work Those Hips, Boys!

/in /by

7 PAX for Gump’s 6 Year Anniversary at Cletus

FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week

2 @ Sheepdog

/in /by

2 HIMs posted for Sheepdog.  YHC brought the music box. Clearly most missed the memo that I had the Q.

FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Daisy Pickers, Willy Maze Hays, Imperial Walkers, Hillbillies
The Workout:

Dora style: 100 Merkins, 200 LBCs, 300 Squats while the other PAX circled the parking lot

Using 20lb weights and a 20 lb ruck sack PAX alternated between exercises:

2 sets of 20:

Curls for the Girls and Flys

Ruck Sack Arm extensions, Overhead Tricep extensions

40 ct Boat Canoes, 10x3ct WWIIs, 10x3ct Pickle Pounders

Mosey to the wall for 2 sets of 10x3ct Single Leg Step Ups, Erkins and Dips

10x3ct: Low Slow Flutter, Supermans, Mountain Climbers, Plank Jacks, Homer to Marge, Windshield Wipers, American Hammers, Pickle Pounders

Mary: Pigeon Pose, Hammy Stretches,
Announcements: None
Prayer: Farva’s Cousin Jon dealing with cancer

Easy Street (On Repeat)

/in /by

Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.

YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q.  It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint.  Now there is even more to do at The Happiest Place on Earth!

 

FNGs: None

 

Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.

The Workout:  Our Q knew that the site gift was in play and decided to take full advantage.  YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks.  PAX were divided into teams of 4 and instructed to grab 2 blocks per team.  A triangle course was marked by 3 cones from the corner of the soccer field.  Thing-a-ma-bob called out exercises for each cone for each round.  One cone had a resident block that would be used for the stations workout.  A PAX was stationed at each cone until his 4th team member showed up carrying the other block.  He would then take the block and move to the next cone.  Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat.  A buzzer marked the end of the round.   The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.

Round 1 – Merkins, Goblet Squats, WWII

Round 2 – Squat Thrust, Shoulder Taps, CBLs

Round 3 – Jump Squats, Curls, LBCs

Round 4 – Dry Docks, Flutter Kicks, Lunges

Round 5 – Skipped for time

Round 6 – Jump Squat, Burpees, Squat Thrusts

Mary:  In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies

Announcements:  NE Wake CSAUP

The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore

Sign up sheet: https://docs.google.com/spreadsheets/d/1ISdSIGG8reanF0AbN4S_Vg-lO6WpEfvwEdTMyNEM12g/edit?fbclid=IwAR27_dqvppQGNNZiQMSqiKn9n9yor0M83jCiJ0zVB6Eqf4C_kULxbtm1Vsg#gid=0

T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey.  Extra claps to T-bob for his leadership.  Claps to all in attendance for helping me stash the new attraction.

Prayer:

  • For all PAX that attended today, that they may get this song out of their heads.
  • Bondo – wife’s checkup
  • Kosher – getting back out in the world for work.  Upcoming travel.
  • FRAM – friend recovering from multiple back-to-back medical issues

Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE

Speed Traps

/in /by

FNGs: none

PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle
Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers.  Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches
The Workout: Grabbed a rock and hit the road.  At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign.  We then went to task to see who was the fastest sprinter.  Each person that sprinted then picked an exercise with their rock to lead the group through.  YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH.  But whose to say it was a competition b/c we’re all winners.  Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer.
Mary: none, field trip took too long.
Announcements:
T-Claps (Recognition):
Prayer: @Finkle – prayers for my youth pastor and family, sick with covid.  @beerpressure – knee injury, @gamecock – job change

Zoinks and Jinkies!

/in /by

FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.

Two Rock Shakur Finally Appreciated

/in /by

FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.