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What the Heck is This???

/in /QIC:
PAX: ,

33 degrees…sideways rain…the best of conditions for a workout. YHC was determined to get some EC running in this morning and got just a hair over a mile and was done. Every step was a splash on my planned route. I had planned to do 4 miles ECEC. A point of acceleration for me will be to go ahead and do that sometime soon. But,  I’m glad I parked at the community center with the major construction going on at the normal meeting spot on a day like this. After a mile, YHC decided this was probably going to be the place of residence for today’s workout. Nice awning, a couple benches…do we really need anything else? Did 30 mins. of some kettlebell snatches and then grabbed the shovel flag as promised and planted it in the spot promised and up rolls Bobby Boucher…the only PAX…glad not to be alone.

FNG’s: on a morning like this???
Warm Up: moseyed over through the driving rain to the community center. Promised Bobby Boucher I would give him a lift back to the parking lot. I knew the shovel flag might go down while we left it and it did. I hate that…but it’s the cost of going out even with the weather, adhering to Core Principle 3. SSH x25, Daisy Picker, Hillbillies, Frankenstein, Windmills, Sir Fazios all IC and between 10-15 counts. Finished with 25 SSH IC again.
The Workout: All these moves were previously planned in some way on travels through the happiest AO on earth…with the weather, YHC modified. Did a series of: Derkins, Alternating Lunges IC, Merkins, Alternating Lunges IC, Irkins, Alternating Lunges IC. We did rounds of 20, 15, and 10 reps. This followed with a descending ladder of Mickey Mouse Merkins and either Squats or Squat Jumps. 5 MM Merkins, 25 Squats, 4 MM Merkins, 20 Squats, 3 MM Merkins, 15 Squats, 2 MM Merkins, 10 Squat Jumps, 1 MM Merkin, 5 Squat Jumps. Moved on to a dual move descending ladder of Step Ups and Dips. We did sets of 20, 15, and 10 followed by 25 SSH.
Mary: 20 Counts of LBC’s IC, LSF’s IC, Freddie Mercury IC, H2M IC, WW2’s,  American Hammers x 15 IC, Pickle Pounders x 10 IC, Superman’s x for a while. We finished with Cobra Stretches, Child Pose, Downward Dog, Pigeon Pose, back to Child Pose, to Cobra Pose.
Announcements: Q School Sunday. 3:00 PM, Womble Park. Needmore Ruck and cleanup of roadside to follow, 0600 on Sunday.
T-Claps (Recognition): Bobby Boucher…this guy gets it! Any other PAX who got out there on a ridiculous morning like this.
Prayer: Our brother Forceps and grief, sick PAX, injured PAX, recovering PAX. YHC took us out. We are lucky and blessed men to be out here…even in weather like this.

33.33% of Shirt Earned / 100% Shirted (and then some)

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YHC was an easy mark, taken in, fell hook line and sinker, drank the Kool-Aid, took the bait, etc, etc.  I signed up for 3 Qs at TBD for 2021…

But hey…  as mentioned in the pre-blast.  There seems to be some sentiment that YHC needs to wear more shirts.  So why not!?  TBD could use a shot in the arm, something to make TBD > R4TJ, if even just for one gloomy morning.

Contrary to the pre-blast I was 100% shirted.  It was cold this morning, there was wind, and Snap immediately requested that he be kept warm throughout the workout.  LET’S ROLL!!!

EC:  YHC

FNGs:  Afraid of the skin I suppose

Warm Up:

  • Mozy to the opposite lot
  • 20x SSH
  • 10x Daisy Pickers
  • Mozy back to main lot
  • 20x Goofballs
  • 10x Windmills
  • Mozy to outdoor stage

The Workout:

Broke out into team 1 and team 2 – Shoulder taps B2W and Overhead Claps with People’s Chair were in play at YHCs discresion – Went through this for 3 rounds

  • 1 – Box Jumps (20)
    2 – Balls 2 Wall (shoulder taps)
  • 1 – Dips (20)
    2 – People’s Chair (Overhead Claps)
  • 1 – Earkins (20)
    2 – Balls 2 Wall

Mozy to the rock pile – 3 rounds of squats and Quiver Crushers + 1 Bondo Special

  • 20x squats with Rocks
  • 20x Quiver Crushers (WW2 with an overhead press in the middle)
  • Bondo Special – 20x Curls for the Girls

Return the rocks, return for Mary (we went the long way because YHC was cold and needed to warm up)

Mary:

  • Box Cutters
  • Flutter Kicks
  • Homer to Marge
  • Good Mornings

Announcements:

  • TED Talks avaialble online – watch them and bring the conversation to your Shield Lock, your COT, your 2nd F, where ever you can.
  • Shield Lock – A Challenge will come in the summer but in the meantime, get educated on what a Shield Lock is.  Talk to some PAX that have been around for a while and ask some questions.  There is material online but the experience of your brothers will help you understand it better and get their take on what its all about.   Expect a TED talk at some point on this topic as well.
  • 2nd F at Panera

T-Claps (Recognition):

  • Continued praise to Shredder and Tetanus for their work on the TED Talks – go watch em
  • Fanny Pack and Tetanus for their innovative shirt enablement program

Prayer:

  • Quiver’s daughter headed back to in=person, prayers for all students and teachers
  • Bondo’s freind going in to remove a brain tumor today

 

Faces have been removed to avoid the improper usage

of this photo without authorized consent 😀

Rocks x50000

/in /QIC:
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FNGs: none
Warm Up: Moseyed over to the rock pile for our rocks, then met up behind the library for:
SSH x20, Windmill x10, Good mornings x10, Fozio Arm Circles x10 forward / x10 backward, Seal Claps x10, Overhead Claps x10, Maracan Night Clubs x10
The Workout: YHC is still nursing his Achilles, so we didn’t travel much. We started out on one side of the half-circle with the following:
– Curls for the Girls x30
– Triceps x30
– Ground Pounders x30
John Cusacked our rock to the other side of the half-circle.
– Ruh Roh’s x30
– Overhead Press x30
– Tempo Squat x30.
Lunge-walked back to start.
Did a second round, decreasing the reps to 20. Then one last round with reps at 10. Returned our rock and moseyed back to start for Mary.
Mary: Went with Popcorn Mary. I like Popcorn Mary because it gives everyone a chance to lead some. It also gives Q a break from having to think of exercises.
Low Slow Flutter x15, Pickle Pounders x20, Heel Taps x15, Freddie Mercuries x15 and finished with Fox Holes (push up, roll over to sit up, back to push up, repeat) xlost count. We were thoroughly soaked at this point.
Announcements: TEDTalk at 8pm tomorrow (2/16).
T-Claps (Recognition): Warbucks for getting back out in the gloom. Good to have you back!
Prayer: Praises for those recovering from Covid as well as prayers for those still going through it.

No Lack of Mumble Chatter at GP

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FNGs: none BUT Welcome Back Kotter:  Motor Boatin’!!!

Warm Up: SSH, Good mornings, Daisy Picker, Imperial Walker, Hillbillies, Sir Fazios, Overhead claps, Seal Claps

The Workout:

10 PAX shared in the best mumble chatter in SW Wake; Great to see @Abe (HC) @Bobby Boucher and @M4LIFE join the GP regulars of @Shredder @Gump @Forceps @K I T T Y L I T T R @Farva Lots of rocks with moseying trying to find some shelter. Boom box provided some 80s Rock. Lots of hard work in 33 deg F, wet, moist conditions with a bunch of laughs. YHC got a mouthful for sure. You had to have been there.  John Cusack from rock pile to road; lunges, overhead press, curls for girls; found our way to a shelter on moist ground – more exercises but quickly moved to a basketball court.  Rotated through multiple exercises including slap rocks, GP, toe taps, squats, rut-rows, wonder bras.  Mosey behind the school to the front and camped out under the awning for lots of rock exercises on our six.  Nipplers, chest presses, 6 inches, American hammers to name a few.

Mary:  Mosey back to the flag.  Stretching, good mornings….

Announcements:  See slack and FB; Ted Talks; Q-School; First aid kits – need help calling on local HS businesses (see Dauber)

T-Claps (Recognition):  all the PAX who showed up in this wonderful weather

Prayer:  UNSPOKEN, Political leaders, Those impacted by Pandemic; Injured PAX.  YHC took us out.  Honored to lead. – Dauber

 

Dropping the Hammer at Sheepdog

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Sometimes you just have one of those weeks where your thinking, “If one more dude says something I’m gonna…” As I travel around to different AO’s and hear the short…but authentic stories of various PAX, I think a lot of us have had these weeks A LOT lately. So today at Sheepdog, the heavy bag made an appearance and since we don’t all have the proper gloves to really go to work on it, we dropped the elbows…hard and heavy! 4 PAX braved the rain and no promises of cover from YHC in the pre-blast. In the end, we did most of our routine under the awning, though no one stayed dry for long.

FNG’s: none
Warm Up: Good Mornings x 10, Seal Claps x 12, Imperial Walkers x 10, mosey lap, Windmills x 10, Overhead Claps x 12, Hillbillies x 10, mosey lap, Hand-Release Merkins x 20, Prisoner Squats x 20.
The Workout: 1 minute, 15 seconds work/15 seconds rest Tabata at stations in a circuit. Each PAX just about hit 3 rounds of each station. Stations were:

Step-Ups with the high knee

1-2’s with 5 lb. dumbells in hand

Plank pull throughs with 20 lb. kettlebell

Heavy bag elbow strikes, ground work

Kettlebell bear crawl stopping at cones for 2,4,and 6 rep count per arm snatches/clean, jerk, press. Had a 25 lb. and a 35 lb. kettlebell for use.

Next Thang was a 3 round series of 45/15 tabata completed together. It was a 3 round switch off between Zebra Kicks and Rocky Balboa’s.

Final Thang was a 2 round 45/15 tabata of fast feet/sprawl/merkin/squat jumps at the call of YHC to burn us out.
Mary: Built into the workout, but Shredder gave great insight into throwing the elbow effectively and powerfully when needed. Bottom line, if you end up on top in a situation, make sure your weight is up on the attacker, so the elbow can drive through. Even if not, everything in the body is relaxed, one hand up for protection, until the explosion of the elbow down and through. You had to be there, but fundamentally solid stuff.
Announcements: Q-School coming up on Sunday, Feb. 21st at 3:00 PM, Womble Park with 2nd F to follow. 3rdF TedTalk coming up with live talk from Greensboro PAX about the impact of crucial conversations and insight into “all men” and our role as HIM’s in it all.
T-Claps (Recognition): These PAX for playing the games I often provide.
Prayer: Lot’s of PAX stressed, overworked. Balance is needed these days. PAX who are sick or injured. Shredder and job stress and keeping those plates spinning…peace and strength for him…and all PAX…as we keep moving forward to lead and serve our “concentrica”.

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

I Don’t Wear Underwear on Fridays

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Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!

Toys at TBD

/in /QIC:
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After the t-shirt offer from TBD site leadership YHC signed up for a few days throughout the year. Not an AO that I get to all that often but certainly a location that I’m intimently familiar with – there have been weeks that I’ve spent 5+ hours cumulatively at Womble Park.

With a race upcoming this weekend it was the perfect opportunity for a relatively low running, low leg impact workout. With a few toys in the car YHC made the load up early and tried (but failed) to not be late to the 0445 ECEC call with Fanny Pack. After 2 miles we picked up Abe, got it in on the standard EC route, and then they were nice enough to help me fight with setting up what would be the most popular toys – the gymnast rings. We made it back to the parking lot just in time for 0530 and to find Tetanus, Snap, and Bobby Boucher wondering where everyone else was. I opened the car back up to get some help with the 50 and 70lb kettlebells. We took a walk together back to the playground and we were set.

FNGs: None today in the Springs – lots in the Quay though!
Warm Up:

SSH x15 IC

Good Morning x10 on my down/up

Daisy Pickers on Fanny Pack’s cadence while YHC fought with a strap again

Squats x15

Sir Fazio Arm Circles x10 forwards/backwards

The Workout:

Pax circled up for the following stations (in this order):

  • 20x Pull Ups – this was the timekeeper
  • Kettlebell swings w/50lb bell
  • Squats on balance ball
  • Deadlift w/70lb bell
  • SSH

Atomic pushups (Merkins with hands on gymnast rings in straps, feet on ground, so as far down as you can) – it turned out that doing pull ups after these was challenging, so we swapped the order after our  break

We repeated for two total rounds and then took a lap around the soccer fields in a doomed attempt to see the smelly runners from across town. We stopped at the white fence for YHC’s version of typerwriters – start with feet on the lowest wrung for 8x Derkins, slide across and setup up a wrung for 6x derkins, slide back down and go to the top for 4x derkins, slide across for the last 2x derkins.

Mosey back to the playground for one more round on the stations.

  • Mosey over to the ampitheater for some work with the wall:
  • Preacher’s Chair x10 IC
  • Balls to the wall x15 IC
  • Preacher’s Chair x20 IC
  • Balls to the wall x25 IC

Mosey back to the playground for Mary
Mary:

Breakdancer x10 IC

Side plank tucks x6

Side plank raises x10

Yoga – tabletop, cat/cow, child’s pose, shoulder stretch child’s pose, puppy dog pose
Announcements:

Still availability to get in on the TBD shirt club. Tetanus had his on today – they’re pretty sweet!

Keep your eyes out for more information on fundraising for first aid kits for HSPD.
T-Claps (Recognition):

Dauber, Shredder, and John Deere for fundraising for first aid kits for HSPD. Way to see a need and step up.
Prayer:

Pumpkin Spice & Mr. Terrific
Praises for recovery for Fumunga

Come on ride that train…

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Picked up Bobby Boucher a little early this morning so we could do some EC Kettlebell work for the monthly challenge, saw Fanny Pack leaving on his EC run as well pulled in. Cowboy Joined us to make it an even 4.

FNGs: none
EC: Bobby Boucher, Quiver (Monthy Challange) Fanny Pack (Run)

Warm-Up: Abe Vgota,  Seal Jacks, SirFazio F/B, Imperial Walkers, Hillbilly’s, Good Mornings

Mosey to the parking deck to start the workout
The Workout:
Thang 1: 50 Big Boy situps, 100 Overhead Claps, 150 Merkins, 200 lBc,  250 Squats
Thang 2: 10 L/R Step-ups, 15 Dips, 20 Erkins then Repeat
Mary: Popcorn Mary with the Pax, Freddy Mercurys, Low Slow Flutter, Pickle Pounders, Homer to Marge, Box Cutters, 1 leg Squats with leg extensions.

COT: 4 Meh
Announcements: First F meeting tonight on Zoom,  F3 option coming soon with first aid kits.
T-Claps (Recognition): Nemo and Coal Ash on being Site Q’s since the founding of DT, great work guys.
Prayer: Fanny Packs M, Fireman, Police, Paramedics, Hospital Workers and Grocery Workers, Prayer for continued peace as we move forward as a country.
NMS: It was great to be back out there, it has been 10 days since my last work out due to a slight injury and then some significant sleep issues. Hopefully, that is behind me. Next week is the 2 year anniversary of Downtown Trains founding, and I am honored to be Site Q now with Bobby Boucher.

My Eyes are Closed…but I Can Still See It!

/in /QIC:
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Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!