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So foggy at R4TJ, no John to be found

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A moist, damp, foggy and traffic filled R4TJ this morning as 15 PAX set out to face the gloom, literally.  Nice work men, all back in safe and sound!

FNGs: none

EC: Nemo, Redenbacher

Warm Up: 15 PAX circle up for some good mornings, SSH x 20, daisy pickers x 10, imperial walkers x 10 and light hammy stretching

The Workout: 12 took on the 5+ mile reverse Crossway route, carefully dodging cars in the fog.  3 PAX headed out on the 3 mile route and then back to Ting.  Various pick ups of the 6 along the way.  Cowboy the recipient of a nice honk from a driver clearly not paying attention this morning.

Mary: none, this is a running AO 🙂

Announcements: Run for Dee Dee, traffic continues to pick up on the feeder road between Main St and Hwy. 55 in the Ting parking lot – keep an eye out for those cars

T-claps: to Pablo for helping pick up the six

Prayer: Wallaby, Forceps, Wiggly and continue strength for Crablegs

Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…

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FNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH.  (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile.  Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides.  Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition):  A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.

 

 

Nutcracker Backblast 2/5/2019

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Pax of 16 for a Tonka toy workout

Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash

Flannigan and Breach on the Q

Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies

Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.

Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.

Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.

Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.

Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.

 

No Extra Time for You!

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I pulled up to setup and there were a lot cars there already.  This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips.  He was just taking his time making his way to the playground.  Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup.         — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:
Row
Kettlebell rows
TRX Station 3:
Tricep Press
Kettlebell Tricep Extension
Battle Rope Station
Alternate Rope
Low slow flutter
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall.  3 Pax Members counted down from 10.

Ran back to the stations for the following.  During the following section the Q asked for extra time.  Not much love was given for the following request.  Apparently F3 workouts start and end on time.    🤷‍♂️

TRX Station 1:
Cable Cross         — Timer 20 Reps
Kettlebell Chest Press
TRX Station 2:
Ts to Is
Kettlebell Bent over Rows
TRX Station 3:
Bicep Row
Kettlebell Bicep Curls
Battle Rope Station
Thunder claps
Kettlebell Swing
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB

What was that last thing we did?

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EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!!  21 degrees with an FNG that’s pretty cool.  Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path.  When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles.  Turn and run backwards up two light poles.  Don’t turn around and run forward two light poles.  Then turn around and repeat till you reached the top of the hill.  Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders