Nov-4 Murph
Pax of four for our first murph of November. No EC, No modifications.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: Christmas party Dec-14
Prayer: Healing and new opportunities
Rarin’ to Go!
FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer:
Everybody Was Kung-Fu Fighting
Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.
FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.
We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.
Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts. On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.
Prayer: Unspoken.
Thank you for letting me lead this workout.
Arms Up!
10 Pax today at Purple Cobra. Thanks for the strong effort Men.
FNGs: None
EC: Warbucks, Emeril, Dawgound, Axe, 187
Warm Up: Lap, 10 burpees OYO, merkins X 10, SSH x 30, windmill x 10, good mornings x 10
The Workout:
Hallelujah Indian Run around shopping center x 2.
Gathered at loading docks for balls to the wall and peoples chair (10 count each Pax) x 2.
Grabbed rock(s) and moseyed to hill across the parking lot for 40’s. Start at bottom of hill run to top, repeat. Exercises were curls for the girls and tricep extensions.
Moseyed back to loading dock and dropped off rocks. 1 burpees OYO.
Hallelujah Indian Run around shopping center x 2.
Mary: Merkins x 10, LBCs x 50 (in cadence), Merkins x 10, low slow flutters x 10 (in cadence)
Announcements: M4L is taking up shoe donations for Healing Transitions. Veterans Day is Monday. See a Vet, thank a Vet.
T-Claps (Recognition):
Prayer: YHC took us out.
Ultimate at Mutiny!
FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel
(ab)/(a+b)
It’s been a long time since YHC and Pikachu co-Q’ed a workout together so we figured we give it a shot. Some mumble chatter about how many miles we were going to get in.
EC: Emeril, Dawgpound, Warbucks, Full House, Pablo, UTI, Skidmark, 187 (a little late)
Fartsacks: Mookie with the HC last night. Much like the Patriots last night he didn’t show up.
FNGs: None
Warm Up: 1 lap around with SSHsx10, Good Mornings x 10, IW x 10, Hillbillies x 10.
The Workout: Indian Run Merkin Mile with 12 merkins every quarter mile.
Switch off to Pikachu:
We did some running backwards up the ramp with a variety of exercises at the top including squats, Step-ups, box jumps, Russian Dips. 1 time we did a bear crawl up the ramp. Made our way around the park and did a set of Erkins, Derkins, Dips.
Mary: Plank hold. Side crunches. Have a nice day.
Announcements: CSAUP Frosty Dec 7, Christmas Party Dec 14, Oakwood 24 hour Dec 22.
T-Claps (Recognition): Midget posting after running long on Saturday and attempting 50 miler.
Prayer: Full House’s aunt.
We got 3 miles and Pikachu took us out.
Cujo and nipple chaffing
FNGs: N/A
5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time. Dauber pulled in while YHC posted the flag. Nemo was no where to be found. 5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.
WarmUp:
20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch
The Workout
Indian Run around Town Hall and back to the flag.
Modified 11’s: PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s. (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs). It was clear to YHC that everyone loves this
Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)
- 2 sets of 20’s – Curls for the girls
- 2 sets of 20’s – Overhead Tricep-press
- 2 sets of 10’s – Rutrows
- 2 sets of 10’s – Ground Pounders
- 1 set of 10’s – Bus Drivers
On your 6:
- 3 sets of 10’s Bench Press
- 2 sets of 10 x 3ct Windshield Wipers
- 2 sets of 10 x 3ct 6 Inches with arms extended
Mosey to flag
Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back
Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries.
5 minutes of Mary:
- 3 sets 4 x 10ct – Supermans (alternating between Dive to Free fall)
- 3 sets of 5 x 5 ct – Boat Canoes
- 2 set of 10’s – Mountain Climbers
- 20 ct – Single Leg Homer to Marge
- 10 x 3ct – Pickle Pounders
- Single leg lifts 10 straight, 10 back, 10 forward for each leg
- 20 ct – Pigeon Pose
Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday.
COT: (Nemo kept YHC on track with count/name-arama preceding announcements)
Announcements: Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.
Prayer Requests: Prayers for our country’s leadership. Crab Legs going through experimental treatment.
YHC took us out.
T-Claps: For Nemo putting in the EC miles
Double Feature, Double D Birthday, and a Double Dose of Fellowship @ Dunkin
Lots of miles in SouthWake again this week as many PAX are locked in with focus on the HSHM, while some are also tapering headed into this week’s Richmond Full. YHC got a mid-morning message from Pikachu on Saturday, looking to co-Q a 3mi option with some Yoga and asked if we could include that in the pre-blast. With that, a double main event was in play, along with some EC and 6-mi run.
With the extra hour of sleep, surely there would be new faces showing for Sunday’s installment of AGS. This morning managed to bring out a few…
Arrived to Womble about 9 minutes late for the 4mi EC that started at 5:10am. UTI was already in the lot staying warm inside the confines of his Corolla. Pulled in, planted the flag, gave a quick apology for my tardiness and then we were off. Headed up Stinson, then on to Grigsby following the HSHM greenway to the back of the new development and then back up the other side of the neighborhood near Sugg before heading back to Womble. Exchanged some great mumblechatter with UTI on a wide array of topics. As we arrived back to Womble, I lost feeling in my thumbs and instead of stretching, quickly reached for my gloves that I left in the car. Quickly began resuscitating my thumbs by breathing life into my knuckles. Damn it was cold this morning… A balmy 37 degrees.
Paced a bit back and forth and like clockwork in the lot, while Master Shake rolls in and then immediately followed by Pikachu. At that point, a rare Slide Rule appearance starts to take shape. Then Oboe and hey wait a minute…Coal Ash? Quiver got the memo on the 3mi and yoga and decided to join the party. Finally, DoubleD rolls in to start his birthday off right with a run and some fellowship.
6am hit and we were off around the soccer fields for the following warm up.
FNGs: None
Warm Up: Led PAX to the back Ivan lot to circle up for sets of 12 of the following exercises: SSH, Prison Squats, Good Mornings. YHC’s cadence count was a bit quick this morning, likely the result of the cold weather. Butt kickers to the curb, where we switched to Frankensteins to the end.
Circled up one last time for Fazio Arms 12F\12B. Led PAX back to the flag with a squat hold, while explaining the route.
The Workout: For the 6mi run, PAX took Stinson to Holly Springs Road and then onto Jones Park, through Veterans, and then out to the neighborhood that is on the EC route for Paradise City. YHC instructed PAX that when they entered the neighborhood, we’d take a sharp right along the power lines and then circle around to the side street-Arctic Ridge Way they use as part of the Half Marathon route, and proceed back put to the greenway onto Veterans and Jones. When we made it out of Veterans and onto Jones, PAX took the new side path up to Rhamkhatte. When we conquered Rhamkhatte, we then proceeded down Bass Lake and a right onto Stinson before meeting back up at the parking lot. Pikachu and Quiver joined us for the first 1.5 miles and then headed back to get about 25 minutes of Yoga. Strong runs by all PAX with frequent circle backs to pick up the 6. As we arrived onto Stinson, YHC mentioned to Coal Ash if he remembered the time before Deadbolt had a boat and ran regularly on Sundays, but specifically the time he pulled both of us up Bass Lake at AGS and then decided to incite a jail break up Stinson to the lot.
He says, “yeah- I remember that,” just as he eyes UTI, Slide Rule, and Double D about 100 yards ahead. He then says, “You think we can catch them?” To which I knew I had a little left in the tank, but probably not enough to go full blast. After about 70 yards, YHC died off but kept an 8:45 pace up the hill, but saw Coal Ash get after it and before I knew it, he was running along side of those gazelles. He caught em, and upon later Strava review had me PR’ing that segment. Always get a great push from Coal Ash, especially up the hills. Coal Ash then circled back one final time to pick up Master Shake.
Now knowing what I know from last week, Master Shake found another gear I hadn’t seen before. Almost as if someone clicked another speed on his blender setting for the last 1/2-1/4 mi. Today, YHC knew enough that he wanted to see someone else chase him down at the end, so I stopped my morning run at the lot. After exchanging a few fist bumps with Oboe, UTI and Pikachu, I see Slide Rule, Coal Ash and Master Shake jockeying in for the last strides of their run, with Master Shake having a Glengarry Glen Ross moment…This dude is closing and getting stronger week in and week out.
Mary: May have taken our great group birthday pic with DoubleD. Didn’t catch her name so not sure.
Announcements: CSAUP-Frosty Dec 7th
T-Claps (Recognition): All PAX getting miles this morning with the time change.
Prayer: Prayers for M’s who are expecting, those PAX with new infants. Continued health to those PAX training for races. Prayers for Slide Rule and his upcoming exam on Wednesday. Another year older and another year younger\stronger, special prayers for a great year ahead for DoubleD. Happy Birthday! #respect.
2nd F at Dunkin. Good mumblechatter. Slide Rule enjoyed a fritter. Thanks for the coffee, UTI!
Catching the Murph Bug
PAX: Jerk and Decoy holding down South Park
Warm Up: 4 mile EC run
The Workout: The modified Murph working up to the full. 1 mile run to Bryan Rd Elementary play ground. Followed by 100 lateral rows, 200 pushups, and 300 squats. Once we complete reps we ran a mile back the South Garner HS.
Announcements: Run Ranger Run in February. Smoky Mountain Relay in April.
Short and Sweet
FNGs: Not today
4 HIMs showed up to GP on a cold but clear sub 40 morning.
WarmUp:
20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch
The Workout
UnBEARable: PAX line up in single file plank hold. HIMs Plank Hold and take turns Bear Crawling to front of the line until we get to end of parking lot then Crawl Bear back to the the starting line.
Mosey to the Wall of Pain
- 40 ct Al Gore Wall Sits
- 20 ct Balls to the Walls
- 40 X 3 ct Moroccan Night Club Wall Sits
- 20 Ct Balls to the Walls
Mosey to the Rock Pile. Rotate around rocks between sets.
- 2 sets of 20’s – Curls for the girls
- 2 sets of 20’s – Overhead Overhead Tri-press
- 2 sets of 10’s – Ground Pounders
- 2 sets of 10’s – Trunk Twists
- 2 sets of 10’s – Bus Drivers
- 2 sets of 10’s – Rutrows
On your 6:
- 10 X 3ct Windshield Wipers
- 20 X 3ct 6 Inches
Mosey to Playground for Roll the Dice (sets varied from 3 – 20 depending on the roll; If doubles were rolled we doubled the number)
- Plank Jacks, American Hammers (2 sets), Dips (2 sets), Rocky’s, Mnt Climbers, Lunges, Merkins, Split Jacks, Star Jumps, High Knees, WWIIs, Derkins, Erkins, Shoulder Tap Planks, Hand Release Merkins, Single Leg Homer to Marge, LBCs, Squats, Step Ups (2 sets), Turkish Prisoner Get ups, Pickle Pounders (Convict rolled a 3 and said “these will be short and sweet”- to which was replied “That’s what she said”)
Mosey to Flag for COT
Announcements: None
Prayer Requests: DOA and Convict both have pregnant baby mamas that are due in March. Forceps and 3rd Cousin both have a lot of travel in the coming weeks, Crab Legs going through experimental treatment.
YHC took us out.