FNGs: None
Warm Up: OYO
The Workout: 3 miles red loop and some extra strolls in the parking lot. Midget and his Gal sighting (someone’s alarm did not go off). PAX carried 20-50 # depending on stupidity, I mean strength and will-power.
Mary: No appearance but a ton a mumble chatter.
Announcements: Mulch, future Rucks. And for the record, do not ever piss off POTS! He was on a roll today and a wee bit cantankerous.
T-Claps (Recognition):
Prayer: Unspoken
FNGs: None
Warm Up: Coupon set up, Arm Stretches (across, over the top), Palm press in front and back, Fozie arm circles, Pot stirs
The Workout: Objective(s) heavy weight with low reps or light weight with high reps. 3 stations were set up with 3 upper body exercises per station to be completed before rotating to next station. 50 sec per exercise with 25 sec rest in between. We completed two cycles. Station 1 > 1 or 2 Pain Stick presses, 1 or 2 Water Jug Front Raises, 15lbs Tricep Kickbacks/OH Tricep Press. Station 2 > Curls for the Gurls, Frisbee push-ups (rd 1 slide frisbee hand out for a wide fly, pull back in on upward motion of push-up. rd 2 push frisbee forward and do a staggered push-up.) 50lbs Lawnmowers. Station 3 > Tire rope pull, Sledge swings and abs.
Mary: Boat Canoes slow in cadence 10 count (full body ext/slow), WWII touch the sky (suggested name called Korean Wars) 5 count cadence then cross legs and 5 count cadence. At this point the inmates questioned to which prison the Q came from…Rikers Island?? 10 side raises and 10 side crunches then switch sides, Ball Diamonds 10 count in cadence
Announcements: Mulch..Mulch..Mulch, New AO being named at Banks Rd elementary on 7/22, Suggested to come out to School House for great mumblechatter and a free breakfast on Wednesdays.
T-Claps (Recognition): Appreciated Wallaby posting at the prison yard for the first time. (Lets hope he comes back!)
Prayer: LED family member coming out of surgery recovery, People dealing with addiction, isolation. Darby working with a fellow PAX that has thoughts of suicide (Double D). Unspoken.
YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route.
FNG: None
Warm Up: The RUCK
The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles. Breach and I decided we did not need to lead. We walk to fast!
Mary: None
Announcements: Bass Lake mulch starts back Saturday. M4life reminded to donate to the 4 families dealing with COVID and can not work.
This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week.
After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow.
T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.
Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning!
It was an honor to lead! Sprinkler
Wow – 6 years. When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown). Little did I know that 6 years later, I would have accomplished the following:
WOW
Rolling into the parking lot at Cletus, Mookie and I got a little concerned. On the way over in the clown car, we discussed what we would do if we had more than 25 Pax. I did not want too many in our group(s) given Covid. I quickly discussed what I had planned to Mookie as we drove over. I remember him looking at me like “Are you crazy?”
As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax. I am very glad we did. T-Claps to Mookie for the co-Q
FNGs: None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion. The one we always warm up in when the crowds are big
The Workout:
Pax of 38 was split into roughly half. Mookie too one to the lower field and YHC kept the other half up top at the Soccer field. It went down like this
The Split pax on the soccer field would split again into two groups. Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other). Group 1 would sprint 50% around the track while Group 2 did the exercises. Group 2 does AMRAP until all of Group 1 makes it to the opposite corner. Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them). This was repeated for 20 minutes while the other Pax was down on the field. Basically we were looping the 1/2 miles around the soccer field.
This workout was from the original scrolls of Southwake. It was named by a Ohio State fan. “Because it sux”. The pax gathered on the end line of the soccer/football field. All we did was sprints and Jack Webbs. It went like this
That went on for 20 minutes – it was a smoker
The 2 groups converged on the North Tennis Courts for Mary and COT
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
YHC took us out in prayer
Photos, 2nd F and Busch Latte
I love you all
DB Out!
5 Pax members got a little stronger at the Prison Yard
Sprinkler, Fram Double D, b-bit and Warden Breach on the Q
Warm Up: a quick mosey around the parking with 22 rep counts of SSH, Imperial Walkers/Hillbillies, and Frankensteins
The Workout: 5 Stations, 2 minutes of work followed by 15 seconds of rest to rotate stations.
Station 1: Farmers carry w/ shoulder shrugs of 2 5 gal water bottles
Station 2: Traveling merkins on the ladder
Station 3: hurdles, jump over and back
Station 4: Kettlebell swings and Fire hose squats
Station 5: Tire Flips
Mary: Ab burnout with slow and controlled Freddie Meercuries and Leg lifts, 22 counts in cadence.
Prayer: Closed in prayer
Told Sprinkler I would take care of the pre-blast, rolled up to 3 pax in the parking lot when I got there and 4 more showed up and we rolled of a little slow to let breach catch up with us.
FNGs: none
Warm Up: none
The Workout: Ruck the Red, Blue, and Yellow Trails at the AO
Mary: Not today
Announcements: New AO Opening Tomorrow Banks Road Elementary, Mulch Continues
T-Claps (Recognition): Those who Received breathtaker shirts.
Prayer: Our Country, First responders, and frontline workers.
NMS: If you have not been out for this AO on Sunday, I recommend it, we had a lot 2nd F/mumble chatter during the workout. You don’t need a rucksack just something with weight in it, or if you are injured, feel free to walk with us without any extra weight.
FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle. OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk. (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements: Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.
FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire. Station 3 > Front Raises with fire hose. Squat with med ball press and release. Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station. 1 person would drag the tire from station to station and pass to a new person. Every lap around the circuit took 5 burpees off the 50 burpees in the bank. Circuit timer was set at 30 min. Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger). (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.
9 Pax members got stronger at the reopening of the Prison yard. Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.
Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.
The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations
Tire Drag down the parking lot and back
Battle rope double arm waves
Jump Rope
Heavy Bag Squats
Tire flips with a merkin
Pain stick overhead press
Firehose reverse lunges
Ab roller
Med ball overhead slams
Mary: Circle up for a slow burn v-Freddie mercury
Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come
Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.
FNGs:
None 🙁
Warm Up:
Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.
The Workout:
Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.
Mary:
Not today.
Announcements:
Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):
Hardy & Florence – those guys are legit at Ultimate.
Prayer:
Baby Day. Pax suffering from loss.
