ATMs at the Bank

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It was great to see 11 PAX on this sub freezing but dry morning.  A few even came up from FV to see what Purple Cobra is all about!

Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:

Monkey Humpers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store.  At the wall we partnered up.

Partner 1: BTTW

Partner 2: WWIIs x15

switch and then changed the ab exercise to Boat Canoes followed by LBCs

Mosey to PNC bank lot next door.  Since we were at the bank we did ATMs

10 Alternating Shoulder Tap Merkins

10 Tempo Merkins

10 Merkins

followed by a lap around the bank and through the ATM line.  Repeat x3

Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl

BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!

Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10

Announcements: CSAUP is THIS Saturday

Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead.  Lipstick took us out.

An Early Christmas Miracle!

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Thanks to all who posted to help set a new attendance record at Purple Cobra!  Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda).  There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)

Warm Up:

YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH.  Then we did the following:

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout:

Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.

 

Partner up to do the following:

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Mosey to the Goodwill Lot

Wilt Chamberlains

 

Mosey to Dollar Tree Lot

Burpish Getups 10 OYO

 

Mosey to Wells Fargo Lot

The same damn thing again

 

Mosey to the Flag

Wave of Merkins to 10

Mary:

Homer to Marge IC x20

Back Plank

Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services

Prayer: Pablo’s mom, unspoken, YHC took us out.

Purple Cobra BackBlast

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Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

The Cooper

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Warm Up: SSH ICx30

Imperial Walkers ICx15

Hillbillies ICx15

Fazio Arm Circles 10F/10B IC

The Workout: “Vacuum Cleaners” for about 5 rounds

Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)

Stuck around the Goodwill parking lot for “The Cooper”.

A few dips for the early finishers on the curb.

Mosey back, some PAX through the Xmas trees, to the flag for Mary.

Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs

Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.

HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/

Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon

Prayer: Those travelling for Thanksgiving and those that can’t be with their families.  YHC took us out.

Peeping Yogurt

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Rain and cold weather from the night before must have doused the flames of attendance.  Two Pax posted to brave the pause in rain and 50 degree temps.  Woodcreek – 1  Wescott – 0.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

SSH ICx20

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, they seem to be getting ready for the Xmas trees as there was yellow caution tape extending across on both ends.  We lined up on one end of the tape and did the following exercises to the mid point and then the next exercise to the other end with the tape.

10 reps each of 2nd exercise at the midpoint, continue exercise 1 to the end and then mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and prisoner squats

Lunge walks ad wide grip merkins

Bear crawls and LBCs

Lunge walks and American Hammers

 

Mosey to Dollar Tree Wall

BTTW w/a 20 count down the line

People’s chair w/a 40 count down the line

BTTW w/a 15 count down the line

People’s chair w/a 30 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

 

Jail Break to flag for Mary

Mary:

Boat Canoes, Pickle Pounders, and of course Turkish Getups!
Announcements:

HSHM is Saturday.  For more details surrounding group warmup and whatnot please talk to Deadbolt or Skidmark.  I believe there was also a post about this yesterday after Paradise City.
Prayer:

We talked about self doubt and how it can prevent folks from accomplishing their goals.  As brothers we should lift each other up and support one another whenever possible.  Yogurt took us out.

ENERGY! 10/30/18

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Warm Up:

Warm-up jog, some kareoca mixed into the jog. Returned to flag area.  Circled up for some SSH, Good mornings,  Turkish get-ups (yeap,  my favorite), imperial walkers,  hill billies.

The Workout:

-Merkin mile. 4 sets of 20 merkins.  Each set followed by an about .25 mile.

-Picked up a couple of similar rocks and headed to do some Tabata stations.

-Tabata stations-  50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins,  burpees, squats,  shoulder press, triceps extensions,  jump squats,  Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.

-Suicides- headed over to GWC. Partnered up.  One person ran the lines while the other curled for the girls with the rocks.

-Returned rocks.

-7’s- squats on one side, run to the other side,  hand release merkins.

Returned to flag area for Mary.

Mary:

WW II’s, LBC’s.

Announcements:

HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.

Speed4Need. City of Oaks 5k, half and full marathon.  Need people to help push chariots.

Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change.  We can not control situations, people or things.  We can just change our thoughts.  Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:

Prayers to Double D and family, Dogpound’s wife and family.

Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.

Thanks for allowing me to lead today gentlemen.  Always an honor!

Deflated Turkish Getups

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It was announced that right before we started that the YHC had just returned from a long trip up in New England and thus the workout was going to be themed as such.

Warm Up:

We took the usual loop except this time we circled up almost right in front of Average Joe’s Gym.

Imperial Walkers ICx12

Hillbillies ICx12

Mosey over to the Goodwill parking lot.

Moroccan Night Clubs ICx11

Good Mornings ICx11

The Workout:

We stayed in the Goodwill parking lot for “Patriots Dora”.

Partner 1 did a lap around the perimeter while Partner 2 started with the following:

Plank Jacks – 50

American Hammers – 100

Turkish Getups – 100

Squats – 200

These were done cumulatively switch after each lap.

 

Mosey over to the Jiffy Lube guardrail.

Partner 1 – 87 erkins and 87 dips

Partner 2 – 28 LBCs OYO

These were done cumulatively and partner 2 was the counter for switching.

 

YHC led the PAX the long way back towards the flag for Mary around and behind Harris Teeter but then paused at the wall at the end of the complex.

1 round of Crazy Indian.  Then we officially headed for the flag.

Mary:

We circled up for the following exercises:

WWIIs x12

Boat Canoes ICx12

Homer to Marge ICx12

Standard Merkins on Q’s up and down to 10

Announcements:

HSHM is still coming…

There is a GoFundMe page set up for Wolfie’s move.

Prayer:

People recovering at the coast

Clay

Fallen Trooper Conner

Plates and Indian Runs

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Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins.  We did this for 2 laps to make sure everyone got their merkins in.

 

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

 

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

 

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

More LBCs than Squats?

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Warm Up:

Normal lap around parking lot and onto Sunset Lake Rd.  We did karaoke up to the light while UTI took the crown on the new Cobra Sunrise Strava segment.

Circled up by the flag and did the following:

Moroccan Nightclubs IC x15

Imperial Walkers IC x15

Hillbillies IC x15

Frankenstein Kicks IC x15

 

The Workout:

Mosey over to the Urgent Care parking lot across Holly Springs Rd

Partnered up for Burp Back Mountain

 

Mosey over to the Dollar Tree drive thru

Partnered up for Chicken Peckers and People’s Chair

Done IC 30, 20, 10 – switching each time

 

Mosey over to parking lot by the Dry Cleaners

Partnered up for Dora (modified 1,2,3)

Partner 1 did lunges to the 2nd tree and back

Partner 2 did 50 merkins, 100 squats, and 150 LBCs

YHC didn’t realize that usually Pax do more squats than LBCs.

 

Mary:

Circled up and did the following:

Boat Canoe IC x10

Russian Hammer IC x10

Homer to Marge IC x15

Announcements:

South Wake Beer Mile 10/13 @ CBC

New shirt design coming for HSHM?

Carpex CSAUP date?
Prayer:

Crablegs

Grand Opening!

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Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown.  (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off!  Warm up lap through the parking lot out onto Sunset Lake Rd.  We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag.  Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

 

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

 

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

 

Mosey back to the flag

 

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

 

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

 

Prayer: Chips took us out

Crab legs

Folks down towards the coast