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31, 13, 6 suck

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Pax of 6 turned up for some Halloween suck administered by John Deere.

Pikachu, Gump, Crosby, Sting, Airsoft, John Deere.

EC – Pikachu/Gump 20min Ping-Pong. Deere with 6.1miles hitting up Crossway and a Bass lake to Grimsby PR. Crosby walk from home :0)

Warm Up:Mosey from tennis courts to rock pile… during mosey some dynamic high knees, butt kickers, high leg toe touches, over head arm stretches and cross chest arm stretches.

At rock pile circle up: 13 Cotton Pickers, 13 arm circles F&R.

Collect a ‘medium’ rock and John Cusack back to grass at Tennis Courts.

The Workout: All in Cadence

31 x SSH, 31 x Curles, 31 x mountain climbers, 31 x squats with rock, 31 x Merkins, 31 x Ruck rows, 31 x monkey humpers, 31 x cadence timing plank, 31 x triceps extensions, 13 x Double Merkin Burpees (with star jump Bat Wing)

RINSE AND REPEAT X 3

john cusack rocks back and mosey to tennis courts.

Mary:Pax choice 6 count: as follows

Diamond Merkins
Plank Left arm up
Plank Right arm up
Reverse LBC
Peter Parker’s
Freddie Mercury’s
Merkins
WW1
Homer to marge Left leg up & Right Leg up
American hammers

John Deere closing out with 31 x American Hammers

Announcements:UTurn 6.30 HSHM preview, bottle share Nov 10th. Watch out for kiddies and teenagers on the way home.

Prayer:General prays… thanks to Gump for taking us out.

 

 

U Turn BB

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28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

Sheepdog – Escaping the rain

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Pax of 3 “escaped” the rain this morning; Martini, Gump, Shredder 

Warm Up: light jog, SSH, Fazzio Arm Circles, Good mornings, Jump Lunges,   Moroccan Night Clubs.

The Workout: Traveled down brick kneewall; Erkins, dips, one legged lunges, with lunges, squats, and bear crawls between walls. Then two pax worked on Open End Escapes while 3rd picked an exercise.

Mary: Ended with  Fertilizer

Announcements: U-Turn Saturday, brew taste coming up.

Prayer: Families, Crablegs, HIM of F3

Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

Come on Cletus

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Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps.  Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters.  Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now!  GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs.  Unspoken

For Those About To Rock – Possum Trot

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Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.

Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.

Warm Up:  Jog around tennis courts to the lower section.

A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings

The Workout:  Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top.   Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated.  PAX moved to the driveway lining up in two lines.  Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot.  R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight.   Each PAX grabbed a rock and lined up in one row back at the start of the parking lot.  Rock exercises were executed flawlessly by all PAX across the parking lot.  PAX moved four steps after each rock exercise was performed.  The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot.  PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top.  Awesome effort by all PAX, including Messi!   PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins.  Hopped over the guardrail and jogged down the sidewalk back to their rock.  PAX held squat until 6th came in.  RINSE and repeat.  PAX cranked out 10 merkins waiting on 6th.  Time to wrap things up.  PAX began John Cusak around the tennis courts returning our rocks.

Mary:  Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga stretches.  PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.

Announcements:  Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast.  Happy early birthday to Messi.

Prayer:  Romans 10:8-17. …Everyone who calls out to the Lord will be saved.

Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men!  Prayers for Crab Legs.  Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school.  As a parent of two teen drivers, this is one of my biggest fears / worst nightmares.  Love those around you, live life to the fullest, be kind, help others, for we are not in control.

F2:  Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.

It remains a huge honor to lead all of you PAX.  -Dauber

U-turn “Fall is Here”

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Warm Up: Dogpound led some Frankenstein’s, IW and HB’s

The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.

Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.

Great work gents. HSHM work is getting done.

Sheepdog

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Pax of 7: Gump, Martini, Sketch, Norm, Pikachu, Dovetail, & Shredder

Warm Up: Short run, SSH, Fazzio Arm Circles, neck stretches, Good Mornings, mossy to the back.

The Workout: quick review; Rooting, WC Striking, Circle Pocket, & Stickey Fingers. Then, one pax set the pace with a set of strikes while other pax each had an  exercise. Rotated through 3 rounds: blocking drills, merkins (std, military, and diamond) squat kicks, lunges to knee lifts, and jump lunges.

Mary: LBC, Low Slow Flutter, Box Cuts,  Capoeira Push-ups, and Break Dancers.

Announcements: Carpex CSUP in 8 days, Beer Mile tomorrow, APE Defense on Sunday, 2F at Dunkin after

Prayer: Health of Pax, Families, Hurricane victims.

Suicide Drills

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Thank you guys for allowing me to lead. It was a pleasure.

Pax Doc, Wrangler, Gump, Fonzie,The Natural, Yogurt, H1N1, Mezzy, R22, Bananas Seat,Fedex, Led

EC – Banana Seat, LED

Warm Up:20 IC-SSH  20 Good Mornings IC, 10 forward 10 backward fazio arm circles IC, 10 Hill Billy IC, 10 Imperial Walkers IC
The Workout:Partner up. 3 rounds of -10 patty cake merkins, run around courts and meet half way.  10 broke back derkins.

Balls to wall waiting for”6″ along tennis court fence

1st drill- run to each of 4 lines and back, doing 1:4 ratio squats and lunges, increasing multiplier by 1 each line. (Dan Taylors)

2nd drill- bear crawl to lines 1 and 3, run to lines 2 and 4, doing 1:4 ratio merkins and air press, increasing multiplier by 1 each line. (Iron Hulk)

3rd drill – run backwards to each line and forward to start. Do 2,4,6,8 reps of Bob Hurleys

4th drill – run to each line. 1st line- 10 merkins, 2nd line – 10 in and outs, 3rd line-10 squats, 4th line – you guessed it 10 burped

Guys picked up six each round.

Mary:circled for Mary with each pax calling an exercise of 10-IC.  American hammer, freddie mercuries, box cutters, heel taps, boat canoes,low slowww flutters, pickle pouders, heels to heaven, lbcs, reverse lbcs, WWII, 2x vowels (alphabet)
Announcements:

Beer mile this weekend, banana seat 13 mile run if you want to join this weekend, csaup cary. Congrats to H1N1 coaching soccer team

Prayer:H1N1 daughters soccer try outs, Noahs Ark, Double D.

Slide To The Left

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PAX of 10 came out on a slight humid morning for a beatdown.

Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex

 

Warm Up:  Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters.  Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins.  Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.

Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge

Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)