Everyone Needs a Little Mercy

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A beautiful weather morning for 13 HIM to show up at the “Happiest AO in SouthWake”. YHC had pre-blasted that loud voices would be heard during a few audible exercises at Disney today. YHC had also heard that a decent contingent of Disney regulars had a pretty stationary (albeit painful) beating at Possum Trot the day before, so I decided to keep the feet moving. Fairly certain we got a bit over 2 miles.

FNG’s: None
Warm Up: SSH x 40IC, Good Mornings x 20IC (always a crowd pleaser), Sir Fazio Arm Circles (F/R) x 10 IC.
The Workout: Counted off by two’s and formed two lines for a lengthy Indian Run to the front of the high school by the circle. Group 1 would bear crawl around the circle, while Group 2 did AMRAP dips on the nearby benches. We then rotated. Now it was time for voices to be heard. We stayed in our groups and each group took a turn doing an Indian Run line from the circle up the hill of the parking lot and return, while the other group did the “loud call”  AMRAP exercise. Warbucks called for group 2 to do Pickle Pounders while Group 1 was gone. Roger Roger called for Group 1 to do WW2’s while Group 2 was gone.

We basically repeated this sequence in a couple more spots on our travels today. Next, we went to the bottom of another hill around the side of the high school. Each group took a turn sprinting up and down the hill with 5 Star Jumps at the top. The group waiting did AMRAP LSF’s.

Back to the Indian Run lines…this time to the Abyss. Once again, Groups took turns going down the stairs and returning, while other group did the “loud call” AMRAP exercise. At the bottom of the Abyss, groups did Mickey Mouse Merkins.

Round 1: 3 Mickey Mouse Merkins at the bottom, Group 2: Burpees at the top, Group 1: Hand-Release Burpees at the top.

Round 2: 5 Mickey Mouse Merkins at the bottom, Group 2: Homer 2 Marge at the top (as Bondo said…everyone needs mercy sometimes), so Group 2 returned the favor this round.

Final Round: 7 mickey Mouse Merkins at the bottom, Group 2: Shoulder Taps, Group 1: Star Jumps.

We did one final whole group Indian Run back to the flag for Mary.

Mary: Zebra Kicks x 20IC, LBC’s x 20 IC, Box Cutters x 20IC, american Hammers x10IC (cuz everyone deserves some mercy).
Announcements: Long Ass Run, March 27th. Check the Slack.
T-Claps (Recognition): Great job to the PAX for picking up the six many times today…this is what we do men!
Prayer: Maggie Peterson., friend of Roger Roger with breast cancer. Pikachu’s M and some ongoing pain concerns. Bondo stepped up to take us out.

Partner Up

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7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.

FNGs: None

Warm Up:  SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles

The Workout:

Starting at the playground:  Pax Partners up and take turns completing :  5 sets of two exercises:

Partner 1 – 5 pull-ups, Partner 2 – 10 merkins

 

Jog to pavilion:  Continue with same partner, completing 5 sets of two exercises:

Partner 1 – 10 one leg step-ups, Partner 2 –  balls to the wall

Then completing 5 sets of two exercises:  Partner 1 – 10 dips, Partner 2 –  10 Squats

 

Jog to baseball fields:  5 sets of two exercises:

Partner 1 – 10 upright rows, Partner 2 –  diamond merkins

 

Jog to rock pule:

2 sets of four exercises:

10 curls

10 triceps presses

10 upright rows

10 shoulder press

Mary:  LBC’s, WWI, peter parkers, low slow flutters, plank hold  (repeat)

Announcements:  Long run coming up at the end of the month

Prayer:  Favorable test results for Pikachu’s wife, Peace and Gratitude

Rockin at the Grave

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FNGs: none

PAX:  @Cancun, @Gamecock, @H1N1, @Finkle
Warm Up: Mosey around parking lot followed by SSH’s, Good mornings, Windmills, Down Dog into Pigeon stretches, and ending with Imperial Walkers.

The Workout: We took a trip to the rock pile to do a circuit of rock exercises followed by a lap around the community center gym after completing each set.  The sets consisted of curls for the girls, overhead press, tricep extensions, all in cadence to 10.  Then rock merkins 10 each arm, ending with rut rows and a lap.  Next, we did a circuit of 10 WW2’s with a rock, bench press in cadence to 10, skull crushers to 10, and 10 bus drivers in cadence followed by a lap.  Next, round was a R/R of the first set with a lap.  Last set was all legs with rocks.  We did 20 sumo squats, 20 alternating lunges, and 25 calf raises in cadence and R/R before we took our last lap around the community center.
Mary: We did a merry-go-round of ab exercises to get those nice chiseled abdominals.
Announcements: Upcoming lunch this week at Mason Tavern in HS and lots of volunteer opportunities coming on slack.
T-Claps (Recognition): Good to see @H1N1 this morning.
Prayer: @Norm and family with Covid, @Finkle shared about a close friend in HS who just found out she has Covid as well.  @Finkle led the prayer time.

This was a really bad idea. Also, does it even snow in Australia?

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To address the second part of the title first, yes, it does indeed snow in Australia.  When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped.  I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.

To the first point, yeesh, what was I thinking?  Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot.  I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary.  I finally decided on one because it didn’t seem that bad.  Boy, was I wrong.

Today’s workout was an ab beatdown.  It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body.  What I planned for was a tabata workout but it didn’t fully work out.

FNGs:

Not today

Warm Up:

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

Expectations with the PAX were set.  We’d start with some “warm up” ab stuff and then get in to the meat of the workout.

Marionettes x10.  These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right.  A full cycle is 1.

Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.

It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off.  We’d do each exercise 6 times before moving on to the next.  The exercises were

Low slow flutter

Hello Dolly

Boat/Canoes

Gas Pumps

Australian Snow Angels

By round two of LSF I realized this might have been a bad idea.  There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on.  Then, about mid-way through Dolly, Shiv walked off.  YHC assumed he had just gone to water the trees and didn’t think anything of it.  A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there.  After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv.  Luckily Sprinkler and I found him running up and down the road by the ball fields.  He was modifying since he was struggling with the abs.  We were happy to see him and glad he was ok.

Upon returning YHC called an audible.  We would cycle through the remaining three exercises as the tabata timer clicked down.  We got through two more rounds before coming up on time.  No one was sad.

Mary:

The whole workout was Mary.

Announcements:

Nothing came up that was of any importance.

Prayer:

Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.

Prayers for Norm and his family as they heal through COVID.

 

It was great to get back out there and lead a workout.  I didn’t realize how much I missed it until I was back out there.  I look forward to see you all again more.

 

010000

Get WRECKED

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7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:

None today – would’ve been a fun one for them
Warm Up:

Slaughter Starter – 20x burpees OYO

SSH x20 IC

Daisy Picker x10 IC

Good Morning x5 on my up/down

Sir Fazio Arm Circles x10 forward/backward

Goofball x20 IC
The Workout:

Mosey to “that hill”

WRECKED:

Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)

Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats

El Capitan – lung walk up the hill, standard merkin every lung

Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps

Everest – lung walk up hill, squat every two lunges

Diamon Merkins x20

Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:

Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.

LBC x20 IC

Have a nice day
Announcements:

ATT long ass run
T-Claps (Recognition):

BURPEES!
Prayer:

YHC’s wife for test results

Bobby Dall’s co-workers family

Another year on the rock

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7 men showed up for a birthday beatdown from the one and only warden Breach

Sprinkler, POTS, Bobby Boucher, Quiver, Fanny Pack and Gilette

Warm Up:

a short mosey to the lower parking lot for 43 prisoner squats. Continued on our journey around the clubhouse and then circled up for 43 counts of SSH, Windmills, Imperial Walkers, and Hillbillies.

The Workout:

In a 3 station session of pain, all prisoners were given 4 mins 30 seconds to complete the circuit. If not they had to pay the price, which they did as no group was able to finish in the right amount of time.

The stations were:

Station 1

100 Weighted Squats
80 Up and Over jumps (Tire)
60 Rut Rohs (Pain Stick)
40 Freddie Mercury’s
20 Bicep Curls
10 Burpees

Station 2

100 Side Straddle Hops
80 Weighted Lunges
60 Close Grip Chest Press (Weight Plate)
40 Hello Dollys
20 Tricep Extensions
10 Inchworm Burpees

Station 3

100 Mountain Climbers
80 up and over the hurdle
60 Merkins
40 Toe Touch Jacks
20 Dips
10 Broad Jump Burpees

In between set I decided that we needed to get a little more mosey in so we again hit the pavement for some creative laps of fast feet, drizzled in some crap walks an Indian run, and even a jailbreak. All inmates reported back to their cells at 6:15.

Announcements: Quiver is going to be posting some challenges at the downtown train on slack in the next few days.

Prayer: Fanny Packs knew a guy named Bob who got killed by a drunk driver, prayers to his family for healing. Prayers for Quivers’s friend’s nephew who got hit by a car while riding his bike, pray for a quick recovery. Pray that we continue to find ways to make positive impacts on our environments no matter how big or small.

Who let the dog out?

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FNGs: None

EC: Emeril.  Was hoping Dawgpound would show up but apparently he’s on puppy duty and EC is a no go for the next couple weeks.

Warm Up:
Bounce
Spinal Rotation
Swimmers
Hips in barrel
Hinge
Foot Trace

The Workout:

Each exercise 10 each side or 20 combined

Round 1:
Seated Shoulder Press
20 LBC in cadence

Round 2:
Seated Shoulder Press
Ballistic Curl
20 LBC in cadence
Round 3:
Seated Shoulder Press
Ballistic Curl
Arched chest press
20 LBC in cadence
Round 4:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
20 Low Slow Flutter in cadence
Round 5:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
20 Low Slow Flutter in cadence
Round 6:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
Squats of some form
20 Low Slow Flutter in cadence
Work back down removing an exercise.  We threw in some burpees and Merkins to replace the core exercise.  We got through all 12 rounds.

Mary:
Homer to Marge was all we had time for


Announcements:
Long ass run, Ted Talk (Shield Lock)


T-Claps (Recognition):


Prayer:
Mike’s family (Pumpkin Spices friend that passed), Sadiq, Doc and Norm

Sheepdog-3/5/21

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a solo beat down at Sheepdog.
EC: Shredder 2.0 mile. 
Had a solo workout this morning in a lonely gloom.
a couple laps around the school to warm up. Various exercises including merkins, irkins, dips, step-ups, squats, lunges, LBCs, LSF, single leg Homer to Marge, single leg dead lifts, with several laps around the parking lot sprinkled in between sets.
COT: took some time praying for PAX in need.

 

Sounds of the interstate and the smells of the dump…this is what it’s all about

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FML Q battle this morning in the Springs. Skidmark already had the upper hand but we couldn’t put a finger on why.

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies
The Workout: 3 Man Indian run with stops for 10 merkins, 10 squats, 10 LBCs. Stops at the traffic light, top of the hill in Bridgewater, the stop sign, and then the bottom of the hill when the greenway goes to trail. 7’s on that hill with in cadence lunges at the top and absolutions at the bottom.
Mary: Stretching
Announcements: Long Ass Run, Covid Shots for Group 3 are out there
T-Claps (Recognition): Dumbo grinding through the shoulder. Great to see him. Bondo, Cause I know he is not a fan of the mosey to up Anchor Creek Way
Prayer: Dumbo took us out

Ground Pounder – Disc Style

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FNGs: None 

11 HIMs posted to GP on a chilly but beautimous morning.  YHC brought the music box playing Depeche Mode & discs.  

Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.

The Workout

Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.

Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again.  2+ sets of 10x3ct of each exercise:  Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.

Cousac to Hole 2

Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,

Cousac to Hole 3

Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs

Return the Rocks

Heavy Discs on Putting Green

Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.

20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA,  Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).

Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,

2nd F @ Panera