Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Death by Burpee

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Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!

Warm Up:

Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:

Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.

Burpees with a tuck jump (10x)

Burpees with a plank jack (10x)

Burpees with a broad jump (the farther you jump, the fewer you have to do).

Warm-up part 2 being complete…

Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):

4 ROUNDS

30 seconds max merkins, 30s rest

30s max box/wall jumps, 30s rest

Combatives:

Wrist locks from holds, grabs, and punches

Mary:

Legs-on-wall crunches, Absolution

Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.

Wait…This isn’t Soul Crusher?

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Here we are again…another Sunday in the “Springs.”  This time, however, it’s not raining and the air feels like a stale fart as the humidity is starting to settle in. There is a slight breeze, but somehow its inevitable that this would be a shirt soaker of a run this morning at AGS. After a week long hiatus from the gloom due to travel, YHC was looking forward to some miles and fellowship this morning. Pulled into the lot, planted the flag and performed some light stretches. First car rolls in and its one YHC has never seen before. Introduce myself and meet Coal Miner’s Daughter (aka-CMD), who was recently named during Friday’s Slide Rule Cletus Workout. He had mentioned that he was still a little sore from the Cletus workout and was looking for about 3 miles this morning and not the full 6. At AGS, we always make route accommodations, but once additional HIM start to show, there is no telling what inspiration can be drawn and mental\physical limits exceeded.

5:52..Now this was right about the time where things became interesting. First, Emeril rolls in, then followed by Pikachu. Full House and then Forceps. Emeril in an ‘on the fence’ kinda tone indicates that M4L will be here this morning, but was running late as he needed to ‘chit,’ so we should proceed with warmups and then he ‘should’ be here before we leave the lot for the Main Event.

6:00am- Let’s go, follow me….

Warm Up: Quick dash to the first picnic shelter with a plank hold for the six. YHC called out Mountain Climbers IC X10. Proceeded with a brisk mosey to the back lot with Carioca L over R, Right over L to the speed bump, with alternating butt kickers and light mosey to the back end of the lot. Circled up for Imperial Walkers X10. YHC then called for a single file line for an Indian Run back to the main lot. PAX circled up and as promise, M4L fresh of dropping some gross weight, arrives with enough time for YHC to explain this morning’s route before heading out.

The Workout: It seems like forever since we’ve been able to loop Bass Lake due to rain, so YHC called for the standard loop, counterclockwise with a Soul Crusher exit. For CMD, this would mean that with the warm-up, when we got to the greenway, he could circle back and get his 3.  PAX made their way out of Womble and onto Sugg. Good paces out there by all PAX and many circle backs for the six on the way to the greenway, on the greenway, and as we will later find…on the trails. As we were about .25 away from the lake, Pikachu, Emeril, M4L, Full House, and YHC made one last circle back. There he was, CMD, still ticking and tracking beyond his 3 mi target with Forceps pushing him along. PAX made their way counterclockwise around the lake. Pikachu, Emeril, M4L, and Full House pulled ahead far enough for YHC to see Emeril’s bright yellow shirt in the distance. Not looking to go around the lake, I informed CMD that he could continue straight and then up Soul Crusher, which would take him up into Sugg Farm and then back onto Grigsby and then Womble. YHC was later informed that when CMD made it to Sugg field, he had thought he had bumped his head and Jesus was calling him. Yeah- them hills have a way of playing mind games sometimes.

Meanwhile, on the counterclockwise path around Bass Lake, YHC and Forceps saw the glow of yellow come back the other way toward us. Apparently, trees were down on the trail and we had to call an audible and circle back. As we made our way back onto the greenway, M4L called for some Soul Crusher repeats. As YHC proceeded to the first opening on the left thinking it was Soul Crusher, I was quickly corrected. “That’s not Soul Crusher..keep moving.” “Wait-what?” All along, I thought this was Soul Crusher, but then quickly learned that there was a magical labyrinth of hills on the back side of Sugg Farm and we hit almost all of them. First we went down Heart Break Hill and then back up the ‘real’ Soul Crusher. We then proceed out to the main gates of Sugg, but not before Pikachu, realizing we were about 2.0 mi short, decided to take us through the side field of Sugg to attack some more hills. That’s when Emeril informed YHC to share some tunes, and was happy to share the playlist as we labored up and down the hills. By this time the humidity was meeting exhaustion and was time to get to Womble as fast as possible, and all PAX made a strong final push back to the parking lot. As we made it to Womble, all PAX were accounted for and got there just in time to welcome CMD back into the fold as he had finished his 5th mile.

Fist bumps all around this morning. Strong showing by all PAX posting.

Mary: Stretches OYO
Announcements: Skeet Shoot Fundraiser for Truth in Nature- see Forceps for details
T-Claps (Recognition): All PAX posting this morning in the humidity, while conquering hills.
Prayer: All PAX on IR. YHC took us out.

What Kind of Bullshit Exercise is This?

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In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW.  Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.

EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups.  Something something rise to the challenge something set the bar higher something something.  So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.

FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:

Part 1, on the Courts:

5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)

Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.

Repeat with 1 legged Bear Crawl

Part 2, on the Playground:

Groups of 4 rotating exercise:

  • 5x Pullups
  • 5x Devil Burpees
  • 1 Legged Crawl Bear width of grounds
  • 10x WWII

Repeat 4x.  At some point Puddles provided the quote of the day (and title of this backblast)

Finish with extra round of pull ups before

Round 3, on the Hill:

Sprints while we waited for the 6.

This one is a bit of a blur.  We started with merkin bear crawls up the hill.  Every time your right foot came off the ground, a merkin was required.

Run back down, recover on the WWII.

Run backwards up the hill, Derkins off the fence.  Down the hill, recover on the WWII.  I think we did this 3-4 times.  Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…

Mary: A few mary exercises.  Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM.  He just started F3, but was killing it.  I do not look forward to his first Q.
Prayer: So many ailing parents.  We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.

Tea Time Murph

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Murph workout for Pax of 3, no modifications

EC:  2 to 3 miles

Warm Up: Run 1 mile

The Workout:  Murph:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Prayer:  Healing for the injured

Wine is fine but whisky’s quicker

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8 PAX

FNGs: Possible FNG was a no show.  The fart sack is strong with this one.

E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.

1. Set of suicides

2. 10 LBC at each cone (60 total), crab walk between cones

3. Set of suicides

4. 10 merkins at each cone (60 total), bear crawl between cones

5. Set of suicides

6. 10 squats at each cone (60 total), lunges between cones

7. Set of suicides

8. 10 star jumps at each cone (60 total), duck walk between cones

9. Set of suicides

10. 4 burpees at each cone (24 total), backwards run between cones

11. Set of suicides

12. One more set of suicides for good measure

 

Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend.  Unspoken and I’m sure I forgot something else.

EC/EC: Cupid lead us in a set of ladder sprints.  H1N1, Boy George, Cupid, Modify

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Midget who?

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solid 13 PAX turned up for a sweet hot and sticky evening Thunder work out.

Warm Up: mosey to rock pile, 20 Cadence side straggled hop, 15 Cadence daisy pickers.

Grab a rock and mosey to picnic shelter.

The Workout: THE DECK OF CARDS.

Card Value = Rep, FACE CARDS = 10, Ace = 15, 2 x Jokers = 10 double merkin burpees.

Full Deck Completed = 99 Reps of each exercise….

Hearts – Mountain Climbers Cadence

Diamonds – what else…..diamond Merkins…

Spades – Peoples Chair & Wonder Bra with rocks

Clubs – Balls

Mary: mosey to rock pile… one arm pickle pounder with other arm holding rock on back (10 Cadence each arm)

mosey to tennis courts..

20 Cadence Box Cutters

10 Left, 10 Right Straight Pretzels

10 Left, 10 Right Cadence Toe Taps

20 Cadence American Hammers

Announcements: Holly Springs Police Torch Run – 0715 25th May, Memorial Murph 0700 Womble… Bender Street first full set Lincoln May 19th…forgot the rest….
T-Claps (Recognition): none
Prayer: Shredder weight bearing…

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

Millennial

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FNGs:None.

EC : 5 for EC with 1 biker. Fonzie, Cupid, Pikachu,H1N1,LED, Messi
Warm Up:Fabio arm circles. IW, Hillbillies, Good mornings
The Workout:100 count of each with ~100yd run in between.

partner up and complete exercises. First partner to 100 starts run.

SSH, LSF,merkins, curls for girls,boat canoes,rut rows, squats,triceps extensions, plank jacks,  50 burpees per pax

Mary:none
Announcements: Vote for 2nd f salamander game on slack.  See slack and FB for other announcements
T-Claps (Recognition):
Prayer: Physical health among pax’s, Soldiers abroad and at home and their family’s at home.