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Joe DiMaggio Dunks his Donuts!

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YHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.

Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek  2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can.  3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father

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

Speed Racer Take 2

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It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

As Promised-No Burpees!

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FNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise.  Another Indian run after each exercise.  20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts.  Mosey to front of school for Urk, Stepups(each leg), Dips.  Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike.  All to 20 counts.  Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows.  Each exercised followed with a lap or lunges.  Mosey to front lot for Mary
Mary: Popcorn Mary with your choice.  Only BlueHen and Sliderule were left out.  Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.

Building a Flow with your Host Dawgpound

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It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

I’ve never seen a fart move a workout

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Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

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January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

EC: Nemo

PAX:  16

Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler,  Yogurt, POTS

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Sprint back

  1. Passing the sandbags to the left, right over, and under.
  2. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements:  Tobacco Road Marathon & Half Marathon March 15.

Prayer:  Prayers for the unspoken, Military, and First Responders.

Week 4 Day 5

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EC: Dawgpound, Emeril
FNGs:  Once again I’m sad
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton
Sgt Peppers

Week 4 Day 3

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EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:

Yoga Baby

The Workout:

Onnit Yoga 2

Mary:

Yoga Baby

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 1

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EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday.

T-Claps (Recognition):
Prayer:

All families during the Holidays