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That Which Doesn’t Kill You…

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Will make you stronger!!!

PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu

FNGs: 0

Another great morning to get out in the gloom and better ourselves.  As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb.  Didn’t happen…..  5:30am hit, and we were off.

Warm Up:

Half a mile warm-up that finished over at the steps on the other side of the library.  Bunny hops up the steps to circle up for some dynamic warm-ups.

  • SSH x 15 IC
  • Squats x 10
  • Hillbillies x 10 IC
  • Frankensteins x 10 IC
  • Hacky Sacks x 10 IC

The Workout:

YHC set up cones to mark off 100m for some strides with a twist.

  • 10 to 12 100m strides.  Recover back to start, stopping halfway to do 5 reps (cycle through merkins, squats, burpees)

After stride work, we moseyed on over to the steps at the library for a round of drop-sets

  • Round 1
    • 5 Derkins, 5 Merkins, 5 Irkins
    • 7 Squats, 20sec Chair, 7 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 2
    • 7 Wide Merkins, 7 Merkins, 7 Close-Grip Merkins
    • 10 Squats, 20sec Chair, 10 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 3
    • People’s Chair x 30 IC
    • Frog Sit-ups x 20
    • Balls2Wall x 20 IC

Mosey to starting point for Mary

Mary:

Leg stretches: Calves, Hips, Quads, Hamstrings

Announcements:

  • Wear R.E.D. (Remember Everyone Deployed) on Friday to either Cletus or Ivan, and Breach will donate $1 for every Pax who does so to the HS Food Pantry
  • Help out the HS Food Pantry this weekend from 9am to noon

T-Claps (Recognition):  To all the Pax.  100m strides with little rest and exercises in between definitely gets your heart rate up.  It’s not about beating other Pax, it’s about beating yourself and putting in the effort.

Prayer:

Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.

Honored to lead.

-Bernie

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!

Field Day at Purple Cobra

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8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.

EC: 187, Dahmer, ShamWow!, Warbucks

Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward

The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.

Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees

Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.

Rinse and repeat for round 2.

Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.

Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC

Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.

T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.

Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

What a sunrise…

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FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

 

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Today’s workout is brought to you by the #7.

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Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter.  Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.

EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt

FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:

Mosey to SoccerField

Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.

Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.

1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins

Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken

YHC took us out with a quote from Walt Disney himself.

“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”

-Squatter

Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie

Saw Lightning

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I finally got to Q Ivan.  Seems like months.  It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.

EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye

FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers

The Workout:

5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

50 Mountain Climbers

5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

There was more but since things didn’t go as planned today I’m drawing a blank.

Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’

Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose

Announcements:

Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast.  South Wake needs to step up and represent.

T-Claps (Recognition):

Lucky for Teaching us all

Prayer:

All injured Pax
Motorboat’s neighbor
All affected in UNCC

Fresh Blood

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EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond.  SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee)  5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps.  Mosey to back road by playground and partnered up.  Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat)  On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank.  (switch and repeat)  Next we mosey to the far lot and partner wheelbarrows 7 spots at a time.  Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot.  We repeated this twice for the full length of the lot.  Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs