The Kneeler is Born…

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21 Strong rolled out at 5:30 for 5+ miles.  The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting.  Numerous PAX out this am for early morning miles and EC.  Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.

Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries

 

There’s only one way to the top if you wanna rock and roll….

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FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:

YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that.  I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.

Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.

1 – Catalina Wine Makers, Shoulder Taps

2 – Nipplers, Chill Cut

3- Plank Hold

Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set

Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)

1- Curls for the Girlz, Overhead Press

2- Ground Pounders, John Cusack

3 – Upright Rows

Repeato going back up


Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out

Surprise Q

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So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

Snake Eyes Shows up at Purple Cobra

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FNGs: none
Warm Up: GM, daisy pickers, IW
The Workout: PAX took the short jaunt to grab some rail for some irkins, dirkins and dips, followed by a 43 IC count of SSH.  A short trip down the street landed the fellas at Sunrise UMC for some sir fazio arm circles, seal claps, overhead claps, chinooks and moroccan night clubs followed by a set of irkins on the curb.  PAX moved to the other end of the parking lot for a repeato, followed by dirkins.  In homage to “that hill” and Kung POW, the six HIM traveled down to Danagher for 7’s of star jumps and diamond merkins up and down the hill.  With UTI sufficiently saturated with sweat, the PAX headed back over to Sunrise UMC for a set of shoulder taps, knerkins, mountain climbers and squats.  The group then headed back to the hairy peeter parking lot for Mary.
Mary: 3 sets of homer to marge, one round of LBCs and low slow flutter, have a nice day.  Post Mary the PAX noticed a ninja running sprints in the parking lot…several HIM approached for a headlock.
Announcements: Long ass run – options out there, check Slack

Prayer: Shootings in Atlanta and Boulder

1 year anniversary of Prison Yard

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EC: Fram & Breach

FNGs: None
Warm Up: Short mosey to bottom of parking lot hill to drop off coupons. (I/C) SSH, Daisy Pickers, Good mornings, Imperial Walkers, Hillbillies. Shoulder stretch
The Workout: Explained the cycle: 2 PAX at bottom of hill (Battle rope, Pain Stick, Fire hose & Med Ball) 2 PAX at top of hill (2 tires, one sledge hammer and a 40lbs sandbag.) Single PAX on the tire with harness. Single PAX drag tire to bottom of hill, new PAX grab and drag up the hill.  While in station the expectation for each PAX to get in an ab, arm and leg exercise. (I/C of 20)  That fell by that wayside and we just did reps of 20. We did this for 30 min in continuous rotation.
Mary: LBC, Reverse LBC and Full LBC
Announcements: Eat at Jersey Mikes on 3/31 for local veteran’s support. Long Ass Run this saturday, Umbrella thrift store needs help. (see 3rd F post from Gump)
T-Claps (Recognition): Fanny Pack for responding to a call out. Breach for bringing 2nd F coffee and being the AO’s site Q for the past year. AYE!!
Prayer: unspoken and YHC took us out.

The Mario Cart Lineup Continues

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Saturday March 20th, 2020

FNGs: Welcome ‘Peach Beach’

Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi.  YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX.  Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).

Warm Up:  quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.

The Workout: 3mi and 6mi option

Mary: no time today

Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack

T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring!  Emeril recruiting a 4th FNG in just as many weeks

Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted

Gassed Out

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EC:  Lipstick, Skidmark, Pikachu, Fanny Pack, Full House, YHC

FNGs:  Pre-blast rumors were told of 3 FNGs to be brought by Katniss and 187.  YHC was the source of said rumors and they were absolutely unfounded by anything resembling fact.  FULL DISCLOSURE:  These statements were made to ride the coat tails of Katniss’s awesome backblast and pump up the numbers for my Q.

As everyone arrived on this fine Monday morning to Paradise.  The air was cool and fresh.  This was fortunately not a morning where the smell of garbage from the landfill hung in the air.  The PAX assembled and intel on the need for gloves was requested.  YHC figured we would be on our hands a bit so better safe than sorry.  This info caught the ear of our resident Pokemon/Nantan – “Bear Crawls!?” he asked excitedly.  It wasn’t in the plan but this was the second Paradise in recent memory where Pikachu called out for Bear Crawls.  I would see what I could do, I told myself.

Warm Up:  A familiar mozy around Paradise.  We ran towards the bottom of the ramp, as we mozy’d a car was moving fast to arrive to Paradise “on-time”.  Bobby Dall emerged from the car and joined us.  Pikachu reiterated his desire for Bear Crawls.  “Bear Crawls up the ramp!?”  I was starting to feel as though I was in a warped version of Green Eggs and Ham.  “Would you?  Could You?  On a ramp?”  The run continued to the top of the ramp where Windmills were performed.  Something was said about “Recover”.  I guess if you need to recover from Windmills…  Skidmark… YHC pressed on and we continued to the back corner near the tennis courts,  On the way, Skidmark looked back on his childhood and ran with his arms spread as if he were a bird or a plane.  Arrival at our next stop, YHC called out Side Straddle Hops.  We went to 25, YHC shouted “RECOVER” followed by Side Straddle Hops.  Lipstick was provided with his typical 50 SSH to start his Monday, Skidmark was given a moment to recover.  We pressed on to the lot, just beyond the barrier outside of the basketball courts – Daisy Pickers.   Warm Up over…

The Workout:

Mozy to the tunnel opening.  PAX watched out on the bypass as THE LAW descended on one unlucky speeder.  YHC reflected on Bobby Dall’s entrance to Paradise this morning.  Lucky for him, no one was on Sportsmanship way this AM as they have been for the last few weeks.

Thing 1:  Tunnel time was not on the menu but the first event was added per request from Pikachu.  Bear Crawls repeats up the hill.  Followed by lunge walks down this hill.  PAX repeated 5x bear crawls with returns.  At some point during this event, the first foul smell was noted.  Did Lipstick, take a Lipstick in the tunnel again?  No time to investigate, let’s clear out – next thing.

Travel to the next thing was a weave through the Paradise lot along Sportsmanship Way, back towards the ramp, and then back towards Sportsmanship again, following the outer rim of the lot.  As we approached our destination, a release…  Warbucks owned it immediately and proclaimed that he was powered by Tijuana Flats.  Full House cried foul, based on his examinations their were notes of chocolate and blueberries.  Something was off and not just the smell.

Thing 2:  11s on the stairs.  WW2s at the bottom (10 to start), Burpees up top (1 to start) – MATH!  OYO!  LET’S GO!  As the PAX worked to finish their task, complaints continued about a specific aroma.  Lipstick was pretty far from the group but that never stopped him before.  Laettner proclaimed “When it’s me, I own it!”  Thing 2 – FIN

Mozy in reverse course around the outer rim of the Paradise lot until we are at the top of the Bear Crawl hill.

Thing 3 (appetizer):  Sprint up the hill to the back corner of the lot.

Mozy around the back and to the bottom of the ramp.

Thing 3:  In the events of the morning it became clear what these men needed.  Probiotics!  Yogurt wasn’t present so all I could do was provide the medicine he would normally prescribe after a workout at Paradise (or any Ting-based AO) – SPRINT REPEATS!!!  Regardless of the need for probiotics, YHC had already decided to incorporate Yogurt’s 7-minute routine to the Main Event.  It played out as it normally does EXCEPT…  Someone ripped one at the starting line and held up the launch to ensure everyone got a good wif… FOR SHAME!!!  (nice one bro)

Return to the lot for Mary

Mary:  Oops, Bear Crawl repeats took all the time we had for Mary – Let’s not forget Bobby Dall’s hurried (but late) entrance – 5 BURPEES!!!

Announcements:  LONG ASS RUN this Saturday

Prayer:  YHC took us out – Great morning in the gloom!

Rusty and Dusty Tires

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FNGs: None
Warm Up: Partnered with Red October (Good mornings, Daisy Pickers, SFAC, Seal Claps, OH Claps, SSH)
The Workout: 6 pax rolled two tires down to the open field next to the playground.  4 pax were instructed to get rocks. teams of 3 on each tire.  1 PAX would flip the tire (one seemed to be heavier than the other) while the SLT called out various exercises to be done with rock IC of 20. They run to meet tire flipper PAX and then trade out. This cycle continued changing tires after 3 cycles. Thing 1 lasted up to the the stop sign at Old Honeycutt Rd.  Thang 2 was backward pulls up down to parking lot entrance and back to the stop sign.
Mary: Cockroach sky touches, Slow Freddy Mercury, Meat Gazers (Breach named it), Cobra, Plank to stretch.
Announcements: Long ass run (Dauber), Help out at Under the Umbrella opening (Gump), March 31st buy a meal at Jersey Mikes and proceeds to local veterans support.  Prison Yard one year AO on 3/23/21.
T-Claps (Recognition): Fed-ex for making EC and Gump remembering we do EC. YHC is VERY happy to be back!
Prayer: Doc’s Daughter, Fram’s Brother going through divorce, unspoken (YHC took us out)

Sweet Sixteen at Red October

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FNGs: none
Warm Up:  YHC led both Mutiny and RO PAX with SSH, Good AM, Sir Fazios, Moroccan Night Clubs< Daisy Pickers
The Workout:  Reached out to some PAX with a picture of an index card (weinke) with 16 different kettlebell exercises proposing we do 16 reps of each.  See pic.  We do so well we added the following exercises due to time:  farmer’s carry, LBCs, front arm curls, dips, rows from picnic tables, seated OH press
Mary:  Joined Mutiny for some stretching, WW I’s…
Announcements:  Long Ass Run, Umbrella store – See Gump, Eat at Jersey Mikes on March 31 – $ goes toward MMIA.
T-Claps (Recognition):  Rusty Fram and Motor Boatin’
Prayer:  Doc’s kid having surgery this Friday; Fram took us out.  Honored to lead men.

Freestyle Dora Ring of Fire

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Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out