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One More Hill to Climb..

Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.

We start at what time?

Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

We Pickle Pound This Town

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1/1/19 Nutcracker Convergence

Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Accountability

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Cletus ’55’

QIC: The Natural – thank you for allowing me to lead a 5-pack this week.

Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide

Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….

COT: Prayers for support, strength, healing, and leadership.

Shake It Off

EC: Nemo, Dawgpound

Warm Up
:
Quick lap around the parking lot
Circle Up:
  Side Straddle Hop
  Imperial Walkers
  Hillbillies
  Good Morning

The Workout:

Kettlebell Pyramid:
  3 Turkish Getups Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today.  We had a lot to do

Announcements:
CSAUP December 15th.   Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month 

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

Welcome Ironic and Full House

Welcome Ironic and Full House.

Thunder claps for Foghorn for wearing a vest.

EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI

EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips

Excuse Lexicon: IT Band Flare Up, No Alarm

Warm Up:

Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid

The Workout:

Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop

Corner:
5 Burpee

Ticket Office
5 Burpee
10 Merkins

Bottom of Ramp
5 Burpee
10 Merkins
15 Squats

Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs

Lead group came back for the six after they finished their last set.

Total of three laps

Run to ticket office
20 Squat Pyramids

Run to courts for Mary

Mary:

5 Burpee Countdown
LBC
Have a Nice Day

Announcements:

December 15th CSAUP
Some Second F is coming our way in the future

Prayer:

Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan.  Currently battling burns and infections.

Thanks for letting me lead you guys today.

Challenge Points:

Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170

Total Points: 595

Do British warm ups really help?

17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

Didn’t Even Have to Poop

Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.