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Officer, I Can Explain

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As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

Fun and Games

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FNGs:

None  today
Warm Up:

SSH x20 IC

Daisy Pickers, Sir Fazio forward/backward, Good Mornings x10 IC
The Workout:

Mosey over to the baseball field and partner up for a game of Wasps. 2 pax start out “it” and do 2x burpees at home base. They then tag other pax who then become “it” after returning to base for 2x burpees. Entire baseball field was in play – even the fence apparently for Pots.

Unfortunately Wrangler had an injury when performing a burpee towards the end of the game. Prayers for a speedy recovery bro.

After Wasps we moved on to some animal races – from the infield/outfield line to the fence we raced in the form of Bear Crawls, Duck Walks, Wheel Barrels, and Sprints.
Mary:

Moseyed back to the flag and circled up for LBCs, low slow flutters, and Freddie Mercury’s.
Announcements:

Upcoming 5ks – Grasshopper and Derek Davis. Sleep in Heavenly Peace bed build on June 12th.
Prayer:

Wrangler for injury recovery

1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax

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EC: Pikachu, Deadbolt, Shredder

FNGs:

None

Warm Up:

  • Ran a Lap around the parking lot
  • OYO Burpees x 5
  • SSH IC x 20
  • Good Morning IC x 10
  • Daisy Pickers IC x 10
  • Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
  • Seal Claps IC x 10
  • Overhead Claps IC x 10

The Workout:

Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle

  • Exercise 1: Offset Curl
  • Exercise 2: Offset Row
  • Exercise 3: Offset Shoulder Press
  • Exercise 4: Reverse Lunge
  • Exercise 5: Switch Squat
  • Exercise 6: Ab row

We did this for 4.5 cycles through the exercise list.  During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.

Mary:

Completed 2 rounds of random Ab Exercises called by PAX

Announcements:

  • Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM.  Would be great for as many PAX as possible to make it out there.
  • Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD

Prayer/Praise:

  • Deadbolt’s daughter is turning 23.  Congrats to her and the Deadbolt family.

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

Are you bad listeners or am I a bad leader?

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FNGs: Not today
Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
Mary:  Mary caught the bus and we kept the heartrate up until the end!
Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
Prayer: Heidi, Emeril’s family friend with Cancer

OG U-turn returns

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25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

Sheepdog VS Kung Pow

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YHC hasn’t been to Sheepdog in a while and as I thought through my pre-blast I landed on my typical adversarial AO messaging to stoke some fires and get a little attention.  In my mind, it was only natural to pit Sheepdog (a martial arts founded AO) against the oriental-sounding Kung Pow AO.  I fired off a spicy pre-blast, got the side-eye from Deadbolt and a shot from POTS (the scheduled Q of the one-day/UTI nominated nemesis of Sheepdog.)  SUCCESS!!! Now, POTS fired back/commented/assumed if there was to be a martial arts Q by YHC, Shredder would need to be on hand to lead the PAX.  An often forgotten (by me) and seldom shared fact about YHC is that I am a 3rd Degree Brown Belt in Tae Kwon Do.  Granted, my last practice of this craft would have been 25 years ago.  Oh well, this will be fun – let’s see what I can shake out of my head from the past\movies\tv.

FNGs: ani

Warm Up:

PAX circled up in the parking lot at the front of the school

  • The Bow aka Good Mornings
  • On / Wax Off aka Fazio Arm Circles (Forward and Back)
  • The “Crain” aka Balance on one leg (Left and Right)
  • Kicking Practice aka Frankensteins
  • Stacking Zen Stones aka Potato Pickers
  • Carioca (Left and Right)
  • High Knees
  • Run in Reverse
  • Fast Feet (one curb then the other alternating sides)

The Workout:

East (literally and figuratively)

  • Overhead Blocks (left and right arm)
  • Punching from Ready Position (left and right arm)
  • Front Facing Kick aka Lunge Walk with a kick from one parking lot island to the next
  • Front Facing Punch aka Lunge Walk with a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Kick from Side Stance – kick and rotate around into side stance moving from one island to the next
  • Cobra Run aka Indian Run to the back of the school – West
    • Awesome move by BeerPressure over the gate

West (literally and figuratively)

  • Cobra Run continued around the loop behind the school and finished at the brick half walls
  • PAX partnered up, One PAX ran while the other one did an exercise below.  On return they switched off.  This continued until YHC said stop
    • Box Jumps
    • Erkins
    • Derkins
    • Dips
  • PAX gathered together to do Box Jumps together.  We got to 25, YHC was keeping count but no one was counting out loud so we just kept going until someone gave me a number.
  • Cobra Run back to the EAST – not to be outdone, LED showed his skills as he cleared the gate on the way back.

Mary:

  • Flutter Kicks aka Low Slow Flutters
  • Bruce Lee Abs – LBCs
  • Shredder helped us take the moves from the “EAST” portion of our workout and apply some practical execution around actually using those moves against an opponent. We practiced a kick to the abdomen followed by a punch to the nose.

Announcements:  Tequila Sunrise is open tomorrow.  No Q points but points for showing up, EC and a new AO if you haven’t been yet

T-Claps (Recognition):

  • Martini for pushing through and coming out today.  If you have an excuse for not being out here, it’s probably not as good as Martini’s and he showed up!
  • Thanks to Shredder for putting some instruction and some labels on my workout today

Prayer:

  • Shredder for his upcoming belt exam
  • Deuce for his recovery
  • Martini for his recovery

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!