AO formerly known as Tiger Blood

Speed Racer Take 2

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It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

You Ain’t Cool Unless You Pee Your Pants…

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YHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.

Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.

Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.

3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.

Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…

Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…

The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.

Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.

Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.

Corner 1: Squats on YHC’s Up\Down X12

Corner 2: Squats X12, Star Jumps X12

Corner 3: Squats X12, Star Jumps X12, SSH X12

Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R

Round 2: Indian Run

Corner 1: Merkins X12,

Corner 2: Merkins X12, Diamond Merkins X12

Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12

Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12

Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front

Repeat Exercises from Round 1.

Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.

Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…

Announcements: Check local listings on Slack for 3rd F opportunities.

T-Claps (Recognition): All PAX getting after it in the rain.

Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.

Men- Always an honor to lead. Looking forward to many more in the coming weeks.

We didn’t name him Lawn Chair (or Quitter!)

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A beautiful day at Tiger Blood.  Good friend of mine for a long time finally came out to join me and 9 others for an easy day of upper body and core.  Frisco made the trip across the wall to support SW native Dom.  I was waiting for the mumble chatter, but apparently devil burpees are the antidote to that!

FNGs: Powder Priest (Sonny -> It’s always Sunny in Philly -> Coke addicted Priest -> Alliteration is your friend)

Warm Up: Quick lap, SSH, Imperial Walkers / Hillbillys.  5 Devil Burpees at request of Da Business

The Workout:

Pikachu asked for low running.  He also didn’t actually show up, so….yeah.  Thank you for your leadership?

Thing 1:

12’s — Russian Twist + Double Merkin Absolutions.  Do 11 Twists, 1 Absolution, 10 /2 , etc.  Every 3 rounds, jail break to other side of the parking lot.
Protip: 10 double merkin absolutions, 1 twist, then 11 double merkin absolutions is none of the fun.

Thing 2:

I had originally planned Thing 3 to be at this point, but had to audible order.  We indian ran to the track and did the
“Beep Test“: 1 partner ran a lap while the other did burpees.
4x times, each time partner does 2 fewer burpees (and therefore run faster to finish together)

Thing 3:

Brokeback / Backbroke merkin combo.  Pair up, one of you does 10x backbroke, the other does 10x brokeback.
Run around the island, 8x, switch top and bottom.
There were absolutely no comments about who prefers to be a top vs. a bottom, why do you ask?

At this point the Carpex guys slipped off into the woods together.  I guess what happens in SW stays in SW?

Thing 4:
11’s — Shoulder Tap BTTW + Tysons.
We ran out of time and ended after 8 rounds with 10x of each.

Mini Thing:
Floor is lava on the tiger/dawg paws back to start

Mary: PICKLE POUNDERS

Announcements:
All the 3rdF you could want and more.  So glad to be part of this group and see the impact we’re making.  Way to lead guys.

T-Claps (Recognition): Solid effort out there this morning.  Always fun to hear guys encouraging an FNG and reminiscing about what it was like when they first came out.

Prayer: Whole lot of sickness and surgery out there.  Dom shared he got a new job.  Really solid conversation about prioritizing home life over work and the challenges we face to do that well.  Real solid COT guys.

We Could Run a Little, We Could Run a Lot

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YHC struggled with what to plan for this workout. I wasn’t really sure what to expect in terms of runners/non-runners and Tiger Blood is one of those AOs that finds good balance in running vs bootcamp. One way to solve that: Deck of Cards.

EC: Warbucks, Pikachu, Skidmark, and 187 ran from home

FNGs: None
Warm Up: 2 laps around the parking lot. Good mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Deck of cards with the following:

  • Diamonds: regular merkins
  • Hearts: LBCs
  • Clubs: Squats
  • Spades: Burpees

If an Ace is drawn run laps in the parking based on the value of the card before the Ace. This proved highly effective as the first Ace drawn followed a 10. Modification quickly followed.

Suicide King was supposed to be suicides but we missed it and did suicides at the end.

Mary: 10 count exercises by pax

Announcements: 2/22 Long Ass Run

T-Claps (Recognition): Da Business who said his heart was in his stomach
Prayer: Those struggling with addictions, family members young and old

B.O.M.B.S and Biscuits

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EC: Nope although Shredder came “a running in” just before we circled up for Warm ups

FNGs: Nope

Warm Up: Perfect morning in the gloom with clear skies and a full moon.  PAX circled up for some:

Hairy Rockettes X 10

Deep Squat stretch with legs slightly wider than shoulders at a 10 count OYO (to stretch out the groin), or what I call the Lipstick Squat Stretch (similar to being in a position to make a “Stinky” out in the gloom)

Fazio Arm Circles X10

Then we mozey to the back of HRMS to get the blood pumping a bit. Stopped in the back lot of the school for some:

Imperial Walkers X10

Hillbillies X10

The Workout:

Chow Time!! We headed down to the track for a Bojangles Blueberry Biscuit……mosey in the corners and sprint down the stretch of the track followed by 5 burpees (the blueberries). Some found it to be satisfying….. others were a bit disappointed (sorry not sorry).

Then it was time to partner up for some Track B.O.M.B.S…One Pax runs clockwise around the track while the other runs counterclockwise. When they meet, they complete the first exercise in the B.O.M.B.S series, then continue their run until they meet again for the second exercise….and so on and so on….

-Burpees X20

-Overhead claps X40

-Merkins X60

-Big Boy Sit-ups X80

-Squats X100

That biscuit must have given these HIM some extra energy because we finished a bit early, so we returned in mosey fashion to the back parking lot for a round of “Evolution of Man”. Bear crawl for about 30 yards, followed by 30 merkins. Lunge walk 30 yards, followed by 15 squat jacks (like a SSH only sink into a deep squat when legs are apart).  End with a 30 yard sprint back to the starting line, followed by 15 overhead/seal clap combos.

It was time to mosey back to the COT for Mary, and not a minute to spare.  I could feel that biscuit hitting my lower intestines right about now.

Mary:

-Pretzel Crunches X10

-Homer to Marg X20

-Freddie Mercuries X10

-Low Slow Flutter X15

-Box Cutters X10

-Make Today Meaningful (2nd cousin to “Have a Nice Day”)

Announcements:

-Tomorrow is last QSwap at Carpex

-Oboe’s band is playing Saturday night in Raleigh….go check out a bada$$ band and support a HIM…

Prayer: Prayers for our military serving at home and abroad as well as the families they leave behind while serving our country

BRR Taper

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4 pax at tiger blood for an 87 workout in honor of Crosby’s return to the gloom.

EC: UTI, 187, Skidmark

FNGs: none
Warm Up: well Christmas dinner made a hard pass through the Q. Mosey to the port-a-John. Pax did warmup and Q did a squat hold. There were some pickle pounders, plank jacks, Hillbillies, imperial walkers, fozio arm circles, overhead claps, seal claps, and SSH.

The Workout: Mosey back the parking lot. Pax did 8 squats on one side and 7 merkins on the other side of the lot with a different movement between the sites. Pax did lunge walks, duck walks, side shuffles, burpee long jumps, bear crawls. All squats and merkins done all the Q down and up.

We tried pickle pounder crawls. Pax did 5 pickle pounders and then crawl in the chill cut position, so on and so forth.
Mary: 15 count exercises around the circle.
Announcements: throw back week next week.
T-Claps (Recognition):
Prayer: UTIs family dealing with loss of family pet. Lipstick who bought his son a BB gun without telling the M.

MAKING TRACKS ON THE TRACK AT TB

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This BB was posted on behalf of Tetanus.  He was QIC and this was his VQ!!!  Way to be Tetanus

Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3.  VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus

FNGs: None

Warm Up:  Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC

The Workout:

Mosey to the track and partner up…….

Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER

Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.

Round 3: Same as Round 2 with overhead claps

Round 4: Same as Round 2 but holding plank

Time flies when you’re havin fun……PAX mosey back to the flag

Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25,  have a nice day

Announcements:  Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.

T-Claps (Recognition):  Yogurt and Da Business for picking up the 6

Prayer:

Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family

Even a Dog Came

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11 PAX & a Dog made the decision to get their Thursday started at TigerBlood.  There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood….  No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood.  Potts was even firing back a butt beforehand in the parking lot… oh maybe  that was just his breath in the cold air.

With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.

FNGs: N/A
Warm Up:

Good Mornings X 15 IC

Daisy Pickers X 15 IC

IW X 20 IC

SSH X 20 IC

The Workout:

First UP a variation of Brokeback Merkins.  The PAX partnered up.  Each partnered was instructed to go in opposite directions around the circular dirt track.  When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps.  Both partners then started back around the track until they met again.  When they met next 4 jumps each were completed.  This was continued until they got down to 1.  After completing the Box jump, plank holds it was time for round two.  Round two was Brokeback merkins starting at five and continuing going down to 1.  Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.

A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school.  Next up, 11’s.  Partner one did 1 merkin and then plank hold while partner two did 10 pull ups.  This continued until everyone got to 10 merkins and 1 pull up.

Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises.  Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.

  • Round one: People’s Chair plus seal clap.
  • Round two: People’s Chair plus Rocky’s.  In people’s chair a one (punch), two (punch), three – boom (upper cut)

*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.

  • Round three: Balls to the dumpster wall.  Some PAX decided to one arm it.
  • Round four: Australian mountain climbers, balls to the wall.

Mary:

  • 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10
  • Plank hold with increased merkins.  Went to 5.  One.. Two… three… down for one merkin… One… two… three.. Down for two merkins, until we completed 5 merkins
  • Boat Canoes X 15 IC

Announcements:

Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.

T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:

Continued prayers for Quiver, Wallaby, and those in need this of our prayers.

 

Always and honor to lead.  Great push by all even poop eater!

Thanks for coming to the Party!

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EC: 187

FNGs: The party was open to all men but only FHIGs showed (Friendly High Impact Guys)

Invites were sent but based on RSVPs it was hard to tell who to expect at the party.

YHC got to the party a little early to double-check the venue before the guests arrived.  A quick spin around the back lot to confirm that all of the standard party fare was in place.  The bounce house was not there and that was OK.  HSHM is just 2 days away and the jumping wouldn’t sit right for some of the runner-types…  You know who I’m talking about…  “Did you get a race shirt yet?”  “Are you running a half-marathon this weekend too?”  “Do you even run bro?”  “Yeah… I ran a full last weekend, I’m gonna Q all week, do a Fritter, not show up to your birthday Q, and run the HSHM this weekend”  (I <3 you team FML, I’m just playing to the crowd – except you Lipstick, that last one was real)

Oh… HEY…  Sorry… Yeah let me get back to talking about this manly workout thing we did today.

12 men gathered in the lot, the clock moved over to 5:30 – Welcome to the Party!

Warm Up:  Like any good party you start out with something light.  Allow people to mingle and have a little small talk.  We circled up in that front lot and tackled these party snacks.

  • 12x Windmills
  • 12x Daisy Pickers
  • 12x Frankensteins = 36
  • Fozio Arm Circles (36)
    • 18 Forward
    • 18 Back

Now that the pleasantries were out of the way, we moved the party to the back of the house.  Tiger Blood has some room to move around so we needed a little mozy to get there.  Nothing too strong

Party games are essential for keeping your guests entertained…

The Workout:  Party Games!!!

  • finish the MOZY back wall of the school
  • Balls to the Wall Elimination (Blowing Out the Candles)
    • We held our balls to the wall until we just couldn’t anymore.
    • If you fell, you called a Plank-o-rama move for those not still on the wall
    • 187 beat out the birthday boy for the win (his invite will be revoked for next year)
  • MOZY to lot by the football field
  • Curb Alert
    • Line up on the curb and climb up and back down, then do a Merkin (1:4 until 9:36)
  • Captain Thor
    • On your 6, WWII / American Hammers (1:4 until 9:36)
  • MOZY to the bleachers by the football field
  • 12 Erkins /12 Derkins /12 Dips – 36
  • Repeato – 12 Erkins /12 Derkins /12 Dips – 36
  • MOZY back to lot by the football field
  • Overhead arm stretches and Michael Phelps
  • Jack Webbs
    • Merkin / Air Presses (1:4 until 9:36)
  • MOZY to front lot
  • Superman (Ws, Ts, Ys) – 12 each OR 36
  • MOZY to driveway between the schools
  • Flat Tires
    • To the metal poles jutting out of the ground with the arms that stop cars.  AKA the gate
    • Wheelbarrow “steps” / Merkins  (4:1 until 36:9 or until we hit the gate)
    • Partner exchange as needed
  • MOZY to the Jungle Gym behind the school
  • Partner 1 – 4 Pull-ups / Partner 2 – Continuous LBCs until switch  (36 Pull-ups before you’re done? – we might have done it)
  • MOZY to the front lot for Mary

Mary:

  • Pickle Pounders (36)
  • Homer to Marge (36)

Party is over – everyone go home!!!  Good luck washing your hair today!

Announcements:

  • HSHM this Saturday
  • Frosty

T-Claps (Recognition):  Post workout, BackBlast T-Clap…  ShamWow! leading the HSHM training agenda.  Aquaman representing South Wake as a poster boy for the race – Beyond that continuing their leadership role by leading the warm-up and making sure the shirts land in hands in support of Skidmark.   Skidmark who is not running the race but coordinated the shirts, will be volunteering and probably running his fellow #HIM up the ramp.

Prayer:

  • Thoughts with Quiver and his clan
  • Safety as we approach Thanksgiving week and travel
  • Open arms and mind towards those that may be feeling the holiday depression.  Let those in your circles or outside know you are there and you are thinking of them.

2nd F after Tiger Blood – M4L showed up after Disney and gave me a cake pop!

Thanks for the coffee and the fellowship guys

Fancy Feast made a random appearance to buy biscuits, Lipstick didn’t show up…  🙁

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)