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Whole Lot of EC

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10 HIM’s for EC

FNGs:  Kotter –Boot Scoot
Warm Up: Mosey

25 x SSH

15 x Windmill

Sir Fascio Arm circles 10 forward 10 Reverse

10 x Good Morning

The Workout:

2 Lines

Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence

Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call

Line 1 leader to bear crawl to back of line 2

Line to leader to crabwalk to back of line 1
Mary:

Catalina wine mixer x 10

Windshield wipers x 10

Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:

Father of 8 that passed away

Crablegs

Those traveling

18 car Choo Choo

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FNGs: Not today

18 HIMs showed up to witness what fat, slow and weak Q looks like 

WarmUp:

20 Fozzie Arm Circles, 15 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 mountain climbers.

The Workout

Jog around downtown block and then down to the rockpile.

While selecting a weapon of fitness, YHC learned he needs to be more clear on what the intent will be:

Although most were of respectable size, I had to question a few HIMs on their choice of rock dimensions (must of assumed we would be making caveman jewelry). 

Rotate around rocks between sets (not necessarily in this exact order).

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists

Leave rocks in the circle and jog a lap around the library and back

  • 2 sets of Rock Press
  • 2 sets of Windshield Wipers
  • 10 Rockies
  • 10 WWIIs
  • 10 Boat Canoes

2nd lap around the library

  • 20 Rock Squats
  • 20 Rock Lunges
  • 10 Star Jumps (187 considered doing these with his rock but then reconsidered)
  • 20 Plank Jacks
  • 20 High Knees
  • 10 Split Jacks

3rd lap around the library

  • 20  Merkins
  • 20 ct Chillcut Planks
  • 20 Freddie Mercuries
  • 20 H2Ms (10 standard, 5 single leg)
  • 20ct 6 inches
  • 20ct Supermans

4th lap around the library

Cusak rocks back to pile and circle up for COT

Announcements:  July 4th 1776 Convergence,  Megan Smiles Charity Event (July 20th & 22nd)- F3 SW made a commitment to support this event.  Wiggly & Slide Rule need a head count this week (Goal is to raise $2,500 which will pay for 1 child to get their smile).

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for his family and friends. Prayers for Dauber’s interviews. Prayers for healing: CrabLegs and Shredder.

YHC took us out.

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

Some like just vanilla, others need the sprinkles!

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FNGs:None

EC:Aquaman, Dahmer
Warm Up:Mosey to baseball field complex.
The Workout:Partner up! We dived up the complex into 4 quadrants. 12-3:00, 3-6:00, 6-9:00 and 9-12:00. Leaving one partner in the middle doing as many merkins as possible, the other ran out to the main path around the whole complex at 12:00 and proceeded along to 3:00 then back to center and repeat with partner. Then 3-6:00 were continuous burpees until partner returned, repeat. 6-9:00 were squat jumps and 9-12:00 was a LBC into a WWII as a 1ct. each quadrant was about 1/3 of a mile run. Repeat until no more time allowed. 3+ miles with increased intervals.
Mary:Mosey back to tennis courts. On the way back YHC mentioned that we should name the workout we just did. Peeping Tom, dripping with sweat, said “vanilla would be good”. Why, YHC asked? “Because it was plain and repetitive” he said……YHC, a bit deflated, mainly from getting after it, entered the tennis courts super excited to see what glitz and glam Peeping Tom has on his next Q!
Announcements:New Crossover AO with Carpex Wednesday mornings @ Crowder Park. Beta Wednesday July 3rd. One of the site Q’s, Peeping Tom (Mr. Sprinkles to me from now on) will have all the glitz and glam your heart desires! Love ya buddy!
Prayer:YHC took us out.

Is “Mini EC” the new thing?

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It’s been a few good months since launching Downtown Train. To date, the biggest (and only) disappointment has been watching the construction of the parking deck.  I was really excited about the idea of a true multi-level parking ramp right in our very own downtown, having posted a few times in Hendersonville at a great parking ramp spot.  Sadly enough, it is now clear our deck will have no ramp, no multi-level with slope.  Oh well, at least it will provide some walls and some coverage if we need to seek shelter in the rain and cold.

I don’t think any of us know what to expect when we start a new AO (and there have been plenty in South Wake recently) but for me this has been a great experience.  Each week we have had a strong group always ready to put in the work, and also patient about exploring the opportunities in the downtown area.  Today was no different as we had a strong group of 9.  I have been taking requests lately and recognizing the interest in a workout that is not quite as run-centric as others.  We have had some guys coming back from nagging injuries, become a popular spot for breathtaker, and hosted many a #HIM who has pushed themselves on runs Fri/Sat/Sun.  Although the constant temptation of both Library Hill and Cemetary Hill constantly linger on the near outskirts of the starting lot, I am all about offering up an early week alternative that fits well with the PAX.

I will say, the EC streak is alive and well.  If you recall my tenure as Disney site Q, I was proud of the fact the EC streak extended in perpituity through my transition both on and off of that role.  There is a disclaimer for Downtown Train.  In the early days, Coal Ash and I were holding down the fort with dark, cold runs down to 55 and back.  There were several days I held down the streak on a lonely loop down to Womble and back.  Now, we have Brexit and sometimes Bernie getting the EC on the run from home.  This morning, and last week as well, due to some delays getting out of the joh…I mean, house, YHC was running late.  The good thing is, there were a few other late for EC but way early for the main event, so YHC, Redenbacher, 3rd Cousin, Abe and I headed out for a nice 1 mile jog.  A little EC is better than no EC at all, and full credit to Redenbacher for coining the phrase “mini EC”.

FNGs: Not on this Monday
Warm Up: Jog around the big block but stop short and circle up in the church lot for a basic run through of w/u exercise with some stretches as well.
The Workout: On the jog up to HS Road we found a spot on the wall of the shut down drug store and we dug in for 5 sets that went as followed:  all 10 count or ICx10, no breaks – BTTW, People’s Chair, Plank Hold, Merkins, Plank Hold, Shoulder Taps, Plank Hold, Mt. Climber, Plank Hold, Squats.  4th and 5th sets we dropped the plank holds but upped the count to 15.  Finished with a bonus BTTW 20 count..  On the jog back to start we did 3 full sets of a shoulder burn as follows and all to 10 count or ICx10 – hold arms out, fazio arms front and reverse, hold arms out, seal clap, hold arms out, overhead clap, hold arms out for a final 10 count.  After 2nd set I asked that everyone think of someone who they know is taking on a bigger challenge in their life – clearly more challenging than pushing through a burn out set.  With this focus in mind, everyone stepped up and pushed through the final set.
Mary: Round of plank-o-rama
Announcements: Need a Q for DT next week, 1776 convergence workout
T-Claps (Recognition): Great to see Deadbolt out there this morning as I had not posted with him in a couple weeks, Mookie for breathtaker (doing the workout but also supporting the cause), and I want to say Redenbacher has been killing it, he shows up, puts in the work and brings a great presence every time
Prayer: Friend of 3rd Cousin, I believe her name is Marilyn, diagnosed with and now battling cancer.  Deadbolt took us out.

Timing Is Everything..

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This morning’s edition of Any Given Sunday was a bit different. YHC sent a pre-blast the night before indicating a Ruck was in play as well as running for those wanting to get some miles in. Have you ever had one of those mornings where things just fall into place even though you weren’t expecting them to go 100% right?

It was definitely one of those mornings. Started out with a 5am alarm. Gear at the side of the bed was picked up and carried to the bathroom.  Headed downstairs, but upon arrival to the kitchen, noticed that I was missing socks. Not to worry, there was a pile of clean whites in a laundry basket right at my feet. Problem solved. Exited the garage 20min until go time and got halfway out of Wescott past 187 and Dumbo’s house before realizing I forgot my shovel flag.. Turn around, grab flag and head to Womble.

8 PAX waiting on the curb, 6 with ruck sacks-2 without. Five minutes til 6am. Just enough time to plant the flag and exchange pleasantries before the warm up. With one minute to spare, our 9 count, including YHC, turned into a 10 count with Redenbacher rolling up on the scene for some running miles. Six o’clock hit and inquired with the PAX on who would be running and who would be rucking. Three for running and 7 for the ruck.

Advised PAX to drop their gear for the warm up that went a little like this.

Warm Up: Light mosey to the far end of the lot, lunge walks and Frankensteins back. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio Arm Circles X10F\10B, Good Mornings X10, Mountain Climbers X20, Toe and Heel walks to the middle of the lot with a Squat hold as I explained this morning’s routes.

For The DawgPound, Cowboy, and Redenbacher, they would be running the standard Bass Lake route with a counterclockwise path around the lake and back. For those rucking, YHC would lead PAX up to Sugg with mixed exercises along the way before heading back for COT. The finish time was set for 7am, figuring with the 5mi and change run and 2.5 mi ruck\exercises, we should hit it just right and all regroup at the same time.

The Workout: 3 PAX went on their way to the Bass Lake running route, while remaining 7 grabbed their gear and made their way out of Womble. Along the baseball fields YHC called for PAX to stop at the railings on the running path and get an overhand grab of the bar from underneath to perform upright rows. Dauber, who’s pack was a bit full squeezed himself under the bar and gave me a look as if to say, “You d*@k”.  Upright rows X15 were performed in cadence and PAX continued to mosey onto Grigsby. Great mumble chatter along the way, particularly the topics of bacon, how ‘responsible’ Dauber was as a lad, prank phone calls, and how grain alcohol and gatorade is not such a good idea.

Arrived at the Sugg Farm gates and eventually into the event field at the far end. YHC noticed some picnic tables to the left of the field and called for some step ups X20 and Erkins X30. As the sun was just peeking through the tree line, YHC wanted a better view and ironically saw some more picnic tables perfectly placed in the middle of the field. Called for another set of Step Ups X20 and Diamond Erkins… “Are those really a thing?” To which I replied, “If they aren’t, they are now.” Diamond Erkins X30 with conviction were performed. PAX then circled up around the flag pole for a set of Prison Squats X20 and a set of Merkins X20. Rucked back to the first set of picnic tables for one more exercise…. Derkins X 30 on YHC’s down. The count dropped after 26, but I’m sure the remaining 4 were executed by all PAX physically or in spirit.

Mosey’d back to the road on our way back to Womble. As we passed the first set of porta potty’s, PAX witnessed irony at its best as a trotting Lipstick came toward us. This kid does not stop. On a bike yesterday for 30 miles, and now on his way fresh off a porta potty 100 yards in front of us. On his way by, he gave PAX the heads up that they may want to use these facilities next to us and not the one in front of us. Thanks, Lipstick..Way to be!

As we reached the baseball fields, YHC looked down at the Garmin and noticed 9min til 7 and 2.25 mi. Timing was perfect as we arrived to the parking lot right at 7am and 2.5 mi on the nose. Splits on Strava even later revealed an even 18:00 for miles 1 and 2. Turned around and found The DawgPound, Cowboy, and Redenbacher back from their run at the exact same time.

Timing is everything..

Mary: Stretches OYO

Prayer: Moment of silence for War Child. Prayers for those struggling with addiction. Additional prayers for marriages and those facing marital challenges. Prayers for healing those who are impacted by health issues. YHC took us out.

Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Better late than never

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FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10.  Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence.  This was done 3 times.  We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front.  Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg.  Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners.  1st corner, 20 x gound pounders, Lunge walk to next corner.  20 x curls, Bear crawl to next corner.  20 x triceps, lunge walk to next.  20 x straight leg dead lift, crawl bear to next while pushing rock.  20 x shoulder press, lunge walk to next.  20 x squats and bear crawl back to start while pushing rock.
Mary:  10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements:  None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.

Great to lead this group and my apologies for taking so long to get this BB posted.

Burnin’ Down the…Nutcracker

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16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.

FNGs: Epcot

Warm Up:

Mosey to back basketball goals & playground.
Smurf Jacks x15 IC
Daisy Pickers x15 IC
Good Mornings x10IC
Sir Fazio Arm Circles X10 IC Forward/ x10 IC Reverse
Goofballs x20 IC

The Workout:

Number off 1-4 to form 4 groups of 4. Indian run with your group around the track w/ last person stopping to do 3 burpees then running to the fromt of the group. R&R until everyone did 2 rounds of burpees. 3 burpees (groups of 4)
Mosey to the rock pile & grab a medium to large rock (except for Blue Hen who chose not to over exert himself with the size of his rock).
Burn downs: 5 sets of decreasing reps (10/ 8/ 6/ 4/ 2) alternating between two exercises for each muscle group…
Arms: 5 sets of decreasing reps alternating between Curls for the Girls and Tricep Extensions – (rotate rocks between each set) – Return the rocks and mosey to the front
Shoulders: Merkins & Plank jacks
Legs: Squats & Step Ups (each leg)
We still had 10 minutes before MARY so we then moseyed to the front playground for a modified version of 4 Corners with our groups from earlier.
Corner 1: Balls to the Wall; Corner 2: Pull Ups; Corner 3: Squat Jumps x10; Corner 4: alternate between Irkins, Derkins, Dips & WW2’s.
R&R for 10 minutes then we moseyed back to the front parking lot and reprised the Burn Down theme for Mary with…

Mary:

American Hammers & LBC’s – sets of 10/8/6/4/2

Announcements:

> 3rd F community impact opportunities coming soon in Holly Springs – Contact Slide Rule & watch Slack for more info
> Ultimate at Tiger Blood this Thursday

T-Claps (Recognition):

 

Prayer:

War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30

Yes, We Do Take Requests

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EC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start.  Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker.  A couple guys reached out to ask about running today and there were some request to keep he running to a minimum.  When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request.  Opened with the news about Warchild, many black shirts to represent and a moment of silence

FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises

The Workout: Stayed right in the same spot the whole time.  Picked up rocks and circled up.  The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises.  Some guys picked up on the patter, others thought it was totally random.  Either way, I like to think it was an even, consistent workout with no real breaks.  The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees.  So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form.  Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out