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The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

The Train was Rockin’

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8 PAX took a ride on the Downtown Train to rock pile. Lots of hard work put and good mumblechatter out this morning.

FNGs: nope

Warm Up:
Mosey to rock pile. YHC told PAX to grab a medium size rock. This is obviously up to interpretation after seeing Cancun’s choice.

Cusack to behind library

Warmup exercise of: SSH, windmill, imperial walkers, hillbillies, moroccan night club, seal claps, overhead claps

The Workout:
Tabata time: 3 rounds of 1 minutes exercise with 10 seconds rest
Upper body: curls, rut rows, overhead press

To break up the tabata, PAX slid their rock and bear crawl to rock across parking lot. Cusack back.

Lower body: squats, ground pounder, lunges

Mary:
Tabata continues: 1 minutes exercise with rocks with 10 seconds rest of:
-ww2, boat canoes, American hammers – bad choices, so we modified
-ww2, dying cockroach, homer to marge (rock humpers?)
-ww2 – Q called it at this point due to time and we returned our rocks and back to the flag for COT.

Announcements:
Respect month in May at DTT
JOCOGA CSAUP – sign up

T-Claps (Recognition):
Hasselhoff for making his F3 comeback
Cancun for showing off his huge rock.

Prayer:
Brexit surgery tomorrow
Praise for Crimson cancer test results

The Dawgpound has the Fastest Feet in South Wake

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Crazy Ivan Backblast

FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

Mixing it up at Captain Caveman

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FNGs:none
Warm Up: mosey, SSH x 20, daisy pickers x 10, sir fascio arm circles forward and backward x 10, good mornings x 10, thumbs up x 10
The Workout:various exercises done by the group while 1 pax runs a lap around the parking garage and then quick steps through 2 exercise ladders

we did 2 sets of each exercise:

Cookie pouches, sumo squats, bridge press, wonderbra, curls, tricep extensions, lawn mower, metronome behind the head, suitcases, side plank arm extension

Mary:  all exercises in cadence- homer to marge x 10, with right leg up x 10, with left leg up x 10, , pickle pounders x 10, american hammers x 10
Announcements: see slack
T-Claps (Recognition):
Prayer: see slack

The Mario Cart Lineup Continues

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Saturday March 20th, 2020

FNGs: Welcome ‘Peach Beach’

Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi.  YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX.  Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).

Warm Up:  quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.

The Workout: 3mi and 6mi option

Mary: no time today

Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack

T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring!  Emeril recruiting a 4th FNG in just as many weeks

Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted

Cletus 3/19/21 My Weinke Got Wet!

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PAX:  Abe, 187, Cancun, Katniss

FNGs: Nope
Warm Up: 20 SSH, 15 Imperial Walkers, 15 Hillbillies, 15 Good mornings, 15 Daisy Pickers, 15 SSH
The Workout:

Dear F3,

YHC never thought it would happen to him…

The alarm went off and it was time to head to Cletus.  YHC had stayed up late planning the workout and struggled to shake out the cobwebs.  YHC arrived just in time and found Cancun, Abe, and 187 ready to get their Friday started on this wet and dreary morning.  While starting off with a the normal warm-up, we were blinded by headlights of an arriving vehicle.  YHC was ready to dish out the customary burpees.  But it wasn’t a late arriving PAX that emerged from the white Mercedes, it was more like something that you would see on a Hollywood red carpet.  The first person to emerge was a stunning tall and thin red head that had incredible legs and …pecs.  Wow, YHC thought, what a nice surprise this Friday morning.  Then a brunette emerged and I kid you not, she was as smoking as the ginger.  What’s next?  Oh come on,  yes the bombshell blonde!  And like that wasn’t enough there was a forth!  The fourth lady, well to paint the picture best, I would have to say she looked strikingly like Lipstick’s M.

It was at this point YHC realized he was gawking and had unintentionally stopped the workout.  YHC looked around and to no surprise, he wasn’t alone,  no one seemed to have noticed the excessive break in action.  YHC pulled out his weinke as he couldn’t remember what was planned next.  YHC couldn’t read what was on the page as he became aware all the ladies were looking over at him and whispering amongst themselves.  YHC was a little embarrassed and assumed they were talking about the size of the weinke he pulled out.  YHC had used a whole piece of paper for it.  Then a moment of clarity, why leave the area right now!  So audible called and headed to the tennis courts where the view was extremely nice this morning.  Oh, did YHC forget to mention that all of them were dressed fully in white, head to toe?  That’s right, skin tight white athletic shirts and yoga pants.

Not that anyone cared, but we did sort of an ab tabata.  1 min for each of 3 exercises, 30 sec break, 3 more exercises .  Figure 8’s (30 sec CW/CCW), Windshield Wipers, Rotating piston, 30 sec Break, Starfish crunch, Plank Tucks, Upper Circle Crunch (30 sec CW/CCW).  Form was questionable for these due to the YHC poor demonstrations of this new stolen material and the fact that the dream team had mossed over to the concession shelter directly in front of us.  It seemed intentional as they proceeded with a plethora of stretches while shifting position in a CW circular rotation that gave each specimen a turn in the direct line of sight.  The performance delighted the eyes and induced shameful thoughts.  After their warmup they headed off towards the picnic shelter and each provided us a courteous hello and tease full wave as they passed by.

So what did we do?  That’s right, we headed to the picnic shelter.  Pax divided up into 2 groups.  Group 1 BTTW, Group 2 Erkin twists, Switch, Group 1 People’s chair, Group 2 Dips.  Rinse an repeat 3X.  YHC knows you don’t care!  What happened to the dream team?  Well they were doing laps around the soccer fields.  Did YHC mention it was raining and cold?  That the dream team was all in white?  It wasn’t a hard rain, but it wasn’t a mist either and apparently the dream team “don’t do bra’s”.  So after we finished up at the picnic shelter, it was time for the chase!

We headed to the track around the soccer fields and performed a 4 corner stack OYO .  10 Burpees, 15 Merkins, 20 Monkey Humpers, 25 Sumo Squats.  It was a slow start by the PAX and YHC thought he was neglecting his duties as a Q (due to the 4 fine distractions) and would need to encourage the PAX.  It was about this time that the dream team lapped us…no encouragement needed.  It was like the PAX were shot out of a cannon and off to the races.  We ran along side most of the dream team to the next corner.  These ladies were fast with those long legs and there was some good flirtatious mumblechatter along the way.  When we got to the next corner, the PAX banged out exercises like mad men and sprinted to catch up to the wet shirts ahead.  YHC thinks we were headed to the 3rd corner when we realized 187 was falling behind.  Apparently, the dream team member that looked like Lipstick’s M was their weak link.  We told the ladies how we circle back to pick up the 6 in F3 and they said in unison with pouty lips “that is so sweet” and they headed back with us.  We found 187 and their 6 mubblechattering it up!  Those two were really hitting it off like they had known each other forever.  We finished up the 4 corner stack and headed to Mary while the dream team headed back to the concession shelter for their own version of Mary.

Mary:  WHAT?  Come on… WE SHOWED OFF OUR PICKLE POUNDERS and they were clapping and hollering like a bunch of drunk Irish men!!!  Followed up by some shoulder taps just to show we had more left.  A few stretches and called it a day.

It was about this time that YHC snooze alarm went off…it was all a dream.  YHC headed to Cletus and to my surprise it went identical to my dream.  Well except there was no dream team and 187 wasn’t the 6, might have been the other way around!!!

Announcements:  Saturday HSPD Blood Drive, LAR next Saturday
T-Claps (Recognition):  Abe, Cancun, and 187 for coming out on this dreary day
Prayer:  Pickachu’s M’s back issues and test results

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

Bombtastic time at Downtown Train

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Saw no one had signed up for the Q at DT for today, so I figured I would handle it this week, clown-car’d with Bobby Boucher, when we arrived saw the Bondo was already there, Cancun and pumpkin spice pulled in shortly after.

FNGs: None

Took a short Job around the circle and headed for the parking deck for the warm-up.
Warm Up: SSH, Sir Fazio (or sun gods)F/R, Imperial Walkers, Spinal Twists, Good Mornings
The Workout:
          Thang 1: Stayed in the parking deck and partnered up for a set of B.O.M.B.S  50 Big Boy Situps, 100 Overhead claps, 150 Merkins, 200 lBc’s 250 Ssquats.
         Thang 2: 2 sets if 7’s across the parking deck, star jumps and monkey humpers then,  Moroccan Night Clubs and Lunges

Finished up and head back to the flag for Mary
Mary: Modified onit 6mins abs 10-sec plank, 10-sec knees to elbows, 20-sec mountain climbers, 20-sec situps, 20-sec Freddy Mercury, 20-secs American Hammer
Announcements: Downtown Train April neighborhood challenge, Ted Talk Tuesday the 16th.
T-Claps (Recognition): Cancun still going strong after a month (or so) of posting.
COT: 5 – 1 Respect, 4 mehs.
Prayer: YHC Wife as she deals with auto-immune issues, Petsounds (carpex) recovery from stitches, Praises for Pumpkins Spices Mentors good news, all of our front line workers.

 

FML Visits Sheepdog

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Saw a nice spot open on the Q Sheet for Sheepdog and decided to take it up with the shield lock. 187 stepped up and a co-Q it was!

FNGs:

Not today – maybe a good thing, who knows
Warm Up:

Newly named Australian Slaughter Starter – 20x Turkish Getups OYO

5x Burpees for Cupid coming in on two wheels

SSH x20 IC

Daisy Picker x10 IC

Frankenstein x10 IC

Sir Fazio x10 forward/backward

Seal clap x10 IC

Squatted overhead clap x10 IC
The Workout:

Mosey to the end of the parking lot and line up for 11s. Donkey kicks, sprint to other end, star jumps, mosey back.

Mosey to the nearby school wall – Preacher’s Chair x10 down the line, followed by Balls to the Wall x10 down the line

Mosey back to the parking lot for Freddie Mercury x10 IC before handing off to 187

Indian run to the back of the school

Build a bear on four square squares

First half of around the clock merkins

Mosey to nearby wall – spider man shuffle down the wall, plank shuffle back

Australian mountain climbers x10, squat jumps x10, australians x15, squat jumps x15

Mosey back to squares for second half of clock merkins
Mary:

Variety of core exercises at 10x IC

End with running in place up downs
Announcements:

Long ass run on ATT

Shield Lock TED talk on Tuesday
T-Claps (Recognition):

Shredder for holding down Sheepdog – an awesome AO for those that haven’t visited it!

Great to see Yogurt mid-way through his bike ride too.
Prayer:

YHC’s M