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Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Veteran’s Day Kettle Bells

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Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

People pay big bucks for this stuff

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YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.

FNGs: No Way

Warm Up:
Lap in parking lot with slides and carioca on parking lines

Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25

The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later

Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps

Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R

Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15

Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24

T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG

Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels

Great job by all HIM! Until next time…

BS Out!

Did you see that mannequin?!?!?!

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EC: Nemo, Redenbacher, Yogurt, Warbucks, UTI, Lipstick, Skidmark showed up early but opted to stay in his truck

FNGs: Not this day

Warm Up:
SSH, Windmill, lunges, jump squats

The Workout:
Crossway! There was a 3 mile and 5 mile route. The 6 was picked up! There was also a really creepy mannequin in an open garage with a spotlight shining on it. Halloween’s over folks! Lots of good effort out there this morning by all.

Mary: Maybe next time.

Announcements:
Frosty CSAUP 12/7, Christmas party 12/14, Sign up to Q!,

T-Claps (Recognition):
The 3 mile crew! These guys have been killing it lately and are slowly turning into the 5 mile crew.

Prayer:
YHC’s family with baby being born Friday, Slide Rule on his test today, Cowboy’s employee who passed away unexpectedly

YHC took us out. It was a pleasure to lead this morning.

Rarin’ to Go!

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FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer:

Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Will It Go Round in Circles?

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Billy Preston knows what I’m talking about…

10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.

FNGs:

Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses

The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.

Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.

Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.

Mary:
She’s still on vacation for this AO.

Announcements:
See Slack and FB

T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.

Prayer:
Unspoken

Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.

BS Out!

ABSolutely Intimate Pickles

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YHC arrived to an empty parking lot. Flag planted, Tracer vest buckled, and a quick warm-up before heading out on what looked like a solo EC run. But 187 emerges from the darkness with a few minutes to spare. We return to find POTS and Slaughter in the parking lot chatting about the safe side of the train tracks in Greenville. Bobby Dall rolls in and with a little over a minute to go, Banana Seat makes a surprise appearance. 0530 hits and we were off for a core focused beatdown.

EC: 187 (+commute), Warbucks
FNGs: Too scared
Warm Up:
Warm up lap around parking lot.
Circle up for:
Goofball x20 IC
SSH x20 IC
Imperial Walkers x10 IC
Hillbilly x10 IC
Good mornings x10 IC
Sir Fazio arm circles x10 fw/x10 bw IC
Overhead claps x10 IC
Morrocan night clubs x20
Randy’s x20 (YHC called these Ralphies, but corrected it. Their brothers, close enough..)

Mosey over to urgent care parking lot, taking great care to be safe.

The Workout:
YHC advised PAX to partner up, but it turns out we didn’t need partners.

Thing 1: 4 Corners of Abs
PAX ran to corner 1, do exercise, corner 2, do exercise…, until all corners were covered. 3 rounds were performed with reps 20, 25, and 30. Some interesting mumblechatter broke out about eye contact during pickle pounders.

Corner 1: LSF
Corner 2: Pickle Pounders
Corner 3: (American) Hammer Time
Corner 4: LBCs

Carefully cross the street and head down the trail to nowhere.

Thing 2: Muddy BTTW Tunnel
YHC found some wall and instructed PAX to hold BTTW while person at the end of line bear crawls under PAX to front of line, indian run style. This was done by a few PAX, but the mud made bear crawling too slippery for 187 so we modified to bear crawl in front of PAX. After 1 round, we moved to people’s chair. Several rounds were performed. This is where YHC has a partner exercise planned, but audibled for time sake.

Mosey back toward flag and line up on long stretch of parking lot.

Thing 3: Stack-em up Hundreds
PAX found a spot on their 6 in a parking spot, out of the way of any traffic. 1 set of Hundreds was performed, then run to the other end of the parking lot for 15 merkins. Run back to other end of lot for another set of Hundreds, then back across for 15 merkins + 15 squats. Back across for 50 homer to marge + 50 LBCs (100 total) and run back across for 15 merkins + 15 squats + 15 burpees.

Time was up, so a quick mosey back to the flag for an out of breath COT.

Mary: Not today. We got plenty of core work in during workout.

Announcements:
Q-sheet is empty, let’s fill it up for the rest of the year. Only 9 more weeks!
Purple Cobra will need some Q’s while YHC is out after baby is born.
Frosty Dec 7th, Christmas party Dec 14th.

T-Claps (Recognition): Banana Seat for making the trek out to Purple Cobra, the premium Tuesday AO.

Prayer:
Praise for Slots new baby!
Banana Seat’s 2.0 battling sickness.
YHC’s M for remainder of pregnancy.
YHC brother in-law’s father passed unexpectedly.

YHC took us out.

Return of the Little Dipper

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EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.

Shredder’s Revenge 10/25/19

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Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter