Sasquatch Sighting at DETOX

/in /by

Call the papers!! Its true!! Its true!! A confirmed New Mexico sighting! It was a great morning in the gloom today! All kidding aside, I totally understand when people take a break from something, whatever the reason. It is our duty as friends to ridicule them(in a loving way) until they return. I hope all who read this call an old buddy that hasn’t been out in the gloom in a while and give them an EH!! Iron SHarpens Iron, and the fart sac is strong.

 

 

Warm Up:

8 – 30 second rounds of PUSH-PULL-SQUAT on the TRX
The Workout:

Start with a run around the parking lot. Then 2 rounds of 5 stations. Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.

Complete a lap.

4 – 30 second rounds of TRX SPrinters start and Reverse Lunge.

Complete a lap

5 – 1 minute rounds of Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.
Mary: American Hammers and Flutterkicks
Announcements: Superbowl Sunday team workout called “The Superbowl”. Starting at 0600
Prayer: New careers, moving, family stress.

We Pickle Pound This Town

/in /by

Read more

The Great Eight

/in /by

8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets.  Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.

  • 3 sets of 20’s – Curls for the girls,
  • 3 sets of 20’s  – Overhead Tri-press
  • 3 sets of 20’s – Ground Pounders
  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers
  • 3 sets of 20 ct – 6 inches

Mosey to the Bathrooms

3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up

3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)

Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations

  • Aik’n Abs: 15 – 3 ct American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers

Return the Rocks and circle up for COT

Announcements:    2nd F at Harris Teeter Starbucks and 9AM Bass Lake Ale House,  SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City).  Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).

Prayer Requests:  Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt).  WWW took us out.

Fritter

/in /by

The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Friday Fun Run

/in /by

QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Sheepdog – shelter is good

/in /by

5 Pax for EC joined by 3 more in the Gloom

Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back.  Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.

Let me show you my remote collection

/in /by

Pax of 4 for the first 2019 rendition of Crazy Time. We omitted running this time to make it to Crazy Ivan EC for the pax joining the inaugural class of the Fritter Foundation.

Warm Up:

YHC did SSH x10 to start promptly at 0430.
The Workout:

Since it was wet we audibled form the playground to the lower picnic shelter.

x100 Upright rows on the benches

x200 Pickle Pounders

x300 Homer to Marge

Pax all did 10/20/30 and were off to Crazy Ivan EC by 0500

There will be Burpees

/in /by

Warm Up:

SSH 20 IC, imperial walkers 20 IC, Sir Fazio Arm Circle 15 IC forward and reverse. 

The Workout:

Weather 50 raining decided to use shelter.

Work: 20 Step ups each leg, 20 Dips, 20 Erkins

Partner up for this workload. 300 LBC, 200 Squats, 100 Merkins  and yes 100 Burpees. When finished help the sixth. After completion we celebrated by bear crawling all the way around the shelter.

Mary:

Did more dips on my count see how low you can go, low slow flutter, Elkins IC called by Messi.

Announcements: All things South Wake F3 lots of options for the new year.  Lots of challenges and accountability sheets.
Prayer

Modify’s mother, Martinis friend had Stroke, Kim Draper of K & B father passed away, Teacher with cancer.

Indian Run Stackem Up Suicide for Fritters

/in /by

Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Finished the deck…..

/in /by

Nice turn out tonight with PAX of 8…

EC: Deere 3.5miles, Skid Mark 4miles, Lipsync 5miles. Gump & Pikachu Ping Pong.

Warm Up: mosey to shelter, Arm Circles fwd & rev, Daisy pickers, arm stretches.
The Workout: Deck of cards: Number of reps preformed based on card number picked.

As we completed the entire deck the following happen…..

Hearts = Cadence Mountain Climbers x 104

Diamonds = Diamond Merkins x 104

Clubs = Cadence Balls to the Wall x 104

Spades = PAX member picking card calls it (examples: squats, homer to marge, wide merkin etc) 104 reps of various.

Joker =2 x 15 Double Merkin Burpees

Mary: 25 Cadence American Hammers, Protractors 10 Cadence, 22.5, 45, 90, 45, 22.5

Announcements: Blue Ridge Relay sign up, Long Ass ATT Run Feb, Q Swaps.

Prayer: Rams leg and head, Aquaman keeping his head in the game and sticking to F3, Crablegs, Doug Stein recovery (I must apologize there were a couple others I forgot)

2nd F Tapline