Arnold says, “You have to Shock the Muscle”

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YHC saw something recently from Arnold talking about how the mind eventually can hijack the gains from a workout. The premise is that if we do things similarly over time, our mind will prepare the body to reduce the shock of the exercise. Therefore, you never expose weak points or get full gains from the same routine.

Even as Q’s, we can settle into certain patterns. SSH or GM’s come first. Ab exercises come last. Cadence counts to 10. Let the pax know what’s coming. We don’t just do BTTW or People’s Chair with tiny breaks.. then do it again…and again…and again. Today’s workout had the goal of having pax be unprepared for what might come, thereby having them realize some more gains (hopefully).

EC: Norm, Gamecock, YHC.

FNG’s: No… but saw some fellas I haven’t seen in weeks at The Nest.

Warm Up: Good Mornings x11, Frankenstein’s x 8. Mosey to the corner.  Imperial Walkers x21, mosey to the next Corner. Windmills x 7, mosey to the next corner. Hillbillies x 14, mosey up the hill to do Moroccan Night Clubs x 19.
The Workout: Mosey down to parking lot to do a full down and up (mostly) leg ladder.  It included: 25 squats, 20 zebra kicks, 15 sumo squat jumps, 10 reverse lunges, 5 IC fast feet counts, and 1 burpee.

Next Thang was a series of pax count People’s Chair on the Wall.  I think counts were 13, then 11, the 7.

Next, a bearcrawl/ fastfeet medly across the parking lot length.  We returned with a lunge walk/ typewriter the curbs routine.

We next did BTTW w/ a pax 12 count, then repeated with a pax 9 count.  We did Annie’s and Shoulder Taps between sets.

Now… not Mary but a core ladder down and up. We did 25 LBC, 20 Dying Cockroach, 15 LSF, 10 Homer to Marge, 5 Pickle Pounders, 1 Peter Parker.

Next a Sprint ladder. Varied lengths of sprints across the lot followed by exercise and return mosey   Exercises were: 5 burpees, 10 star jumps, 15 merkins, 20 Mountain Climbers, 25 SSH. Have a nice day!

Mary: In the workout.
Announcements: Martini shared a word about goal GETTING. Goals are set sometime Jan. 1st.  Goals are GOT during Oct.-Dec. Good Reminder!
T-Claps (Recognition):
Prayer: Military, first responders. Pastor in N.Raleigh (Norms friend), HS family losing son to accident.  Our Nation with so much strife.  Norm took us out.

Sheepdog 10-9-2020

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PAX:  Shredder, Mr. Teriffic, Sparky, Farva, Strawberry Hill, Boo Boo, Dovetail, Martini

FNGs:  Nope

Warm Up:  Shorty mosey to our workout spot.  5 Burpees OYO to get the blood pumping.  Good Mornings, Sir Fazio Arm Circles, Daisey Pickers, Frankenstines . . . Enough of that, lets get to the workout.

The Workout:

PAX paired off.

PAX 1 the People’s Chair, PAX 2 completed 5 Burpees.  Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

PAX 1 Plank Hold, PAX 2 Completed 7 Derkins, Swap.  Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin

PAX 1 People’s Chair, Pax 2 completed 4 Burpees.  Swap.  Rinse and Repeat 3, 2, 1

PAX 1 Squat Hold, Pax 2 completed 7 Merkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees, 3, 2, 1 with People’s Chair

PAX 1 LBC, PAX 2 completed 7 Erkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees 2, 1 with People’s Chair

PAX 1 Bobby Hurley, PAX 2 completed 7 Dips.  Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,

Blocking and Striking with Shredder.

Mary:  Reverse LBC, Homer to Marge, Low Slow Flutter folowed by a little “Embrace the Suck”

Announcements:  2nd Ted Talk on 10/27

Prayer:  Mr. T’s new Job, Dovetail’s Move

If Dumbo can so can you

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I enjoy Qing a workout. It’s definitely a different energy in the middle of the circle! That being said, I’ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided I’d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!

EC: Dawgpound, Dumbo, Emeril, Quiver

FNGs: Not today!

Warm Up: Stretching and mobility exercises.

The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.

Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.

Announcements: HSFC rescheduled for this Saturday.

T-Claps (Recognition): All you men getting after it today!

Prayer: anxiety, family of 4yo dealing with loss.

YHC took us out. It’s always an honor to lead you men. I’ll try to do better next time!

Murph / 2

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Workout cut in half due to lack of motivation, no attendance and crappy weather.  I guess half a murph is better than no murph!

Warm Up: Run 1 mile

The Workout:  50 pull ups, 100 merkins, 150 squats

Mary:  Stretching

Prayer:  For my friend Barry’s family who lost their mother to covid last weekend.

McNugget served a bunch of value meals

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FNGs: None
Warm Up: good mornings, sir fazios, hillbillies, imperial walkers
The Workout: Indian Run around Ting, stopped at 4 stations: WW1 x10, dirkins x10, burpees x5, 1 legged squats x10, repeat the circuit 4x.  Finished with some bear crawls in the parking lot
Mary: none
Announcements: Dumbo 3rd F at Holly Springs Food Bank this Saturday
T-Claps (Recognition): Skidmark for encouraging me to take on Q duties for the first time!
Prayer: The family in Holly Springs whose kid was unfortunately hit by a car, Unspoken.

Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

Three New Things @ Red October

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FNGs: None
Warm Up:  Joined LED and Mutiny PAX for SSH, Good mornings, Sir Fazios, Windmills and Mission of F3.
The Workout:  headed over to the shelter with some Highway Music and kettlebell movement.  The idea was to perform three different exercises, various cadence counts from 10-15 Reps, Rinse and repeat.

  1.  Swings, halos, bend overs
  2. lawn mowers, figure zero (switched to figure 8s), goblet squats
  3. alternating step ups on the wall, soccer kicks, slap bells from plank
  4. front rows from picnic table, ground pounders, bus drivers
  5. Single arm thrusters, nip-lees from our six, 6 inches with weight overhead

Mary:  static stretching before meeting Mutiny PAX at tennis courts

Announcements:  FV will go to Ting on first Monday starting Nov for ultimate frisbee under the lights. Look for announcements

T-Claps (Recognition):  Shared / learned three New things with Butter Milk:

Where we grew up:  Massachusetts and Michigan

Both of us were commissioned officers via ROTC:  Air Force and Army

Why did you join?  Calling to be an officer, initially wanted Naval Academy.  9/11 happened when Steve was 13.  He knew he had to serve after seeing that.

Prayer:  Car accident victims:  Gump, LipSync, Gigawatt, Daniel (Gump’s 2.0); little boy killed in car accident in HS; Gump – job interview; EMT worker on the scene of the 4 yr old boy – previous stress situation losing a child at a scene.

LED took us out.

 

Thank you Butter Milk for joining me today for a decent beat down.  I appreciated getting to know each other.  More than a workout!  Honored to lead – Dauber.

Ballin!

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FNGs:

None – sad day 🙁
Warm Up:

Burpee ladder with warm up exercises

SSH x10

Burpee x1

Sir fazio forwards x10

Burpee x2

Sir fazio backwards x10

Burpee x3

Repeat accordingly including Daisy Pickers, Good Mornings, Frankensteins, Imperial Walkers, Hillbillies, and Squats, stopping at 9x burpees.
The Workout:

Mosey to the rock pile – sharing is caring with 3 rounds of 10x Curls, 10x Tricep Extensions, 10x Squats, 10x Ground Pounders, and 10x Rut-rows

Mosey to the wall – 20x down the line People’s Chair and Balls to the Wall

Mosey to the basketball courts – Pax took turns taking up to 3 attempts at a roughly foul line jumper – the same one Markeith Morris had a shot at to help the Lakers win a title the night before. Pax that had just shot chose an exercise for everyone else to do while the one pax was shooting until they made a shot or missed all three. The pax were much better shooters than typical and many exercises only got 1 or 2 reps.

After 3 rounds we tallied how many times we had all missed all three shots (5 times). Farva weighed in that he liked Burpees so we did 5 x 2 = 10 burpees, meaning we didn’t have to do the last 10 that we owed from our ladder earlier.

Mosey back to the cars for the speaker to tune us up to Imagine Dragons’ Thunder – Plank hold the entire song, do a merkin on each “Thunder”
Mary:

20x reps of LBC, Homer to Marge, and American Hammer
Announcements:

Food Cupboard workday postponed due to rain

Blackops Holly Springs Half scheduled for November 14th
T-Claps (Recognition):

Frenchie and Macho Nacho for making it out in the rain

Farva for being our designated “grizzly veteran” in a very below average aged workout
Prayer:

State of our country

Ongoing COVID pandemic

We Found the HS Tower

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FNGs:  None
Warm Up:  OYO
The Workout:  8.30 miles
Mary:  No time
Announcements:  See Slack & FB
T-Claps (Recognition):  Way to go Kubota
Prayer:  YHC took us out; friends and family with illness; job opportunities;

 

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte