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Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Gloves were a good idea

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FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Monkey Humper

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FNGs: None

EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout:  Mosey to the rocks and partner up.  Dora x2

First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.

Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.

Mary: Some more stretching as we were all feeling some tighteness in our hammy’s
Announcements: I don’t remember
T-Claps (Recognition): N/A
Prayer: Midget took us out

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

Brand New AO > Tequila Sunrise (F U-Turn)

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We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Dads and 2.0s Back in Action

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Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!

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

Disney: The View From The Train

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FNGs: nada

Warm Up:

– Good Mornings

Bobby Boucher pulled in late.  He pre-blasted that he would be bringing his wife to the airport.  YHC elected to ignore his burpees.

– SSH

Began a run of a non-conventional loop.  Wanted to nod at the traditional Disney workout but give it a little twist.  Quick Stop by Laetner’s car as he pulled in late for 10 burpees.  He will not be ignored.  Continued on the jog and stopped at the greenway entrance.

– Squats

Return to the main lot

– Goofballs
– Frankensteins

The Workout:

Recover on the jog running towards the opposite entrance.  On the main stretch carioca both sides, quick feet on the curb.  Continued mozy until we got to the small curved lot on the opposite side of the baseball diamonds.

Main Attraction – Bearcrawl Burpee Train – Line up and bear crawl from bottom of the curved parking lot towards the top.  This is completed in an indian run fashion.  When the guy in the back reached the front a burpee was compelted.  This continued until the end of the lot.  END OF THE LOT – Run to the start and RESET!

Replace bearcrawls with lunge walks.  Backwards running got you to the front of the line.  PAX were voluntold to call the workout when they reached the front of the line.  Many of the standards were brought out.  DawgPound flexed his Exicon muscle and broke out absolustions (brutal).

Back to the main lot.  We swapped out 1 group hit the wall for Balls 2 the Wall / group 2 did a workout on the short wall.  Short wall workouts included – Box Jumps, Dips, Step Ups

Mary: Has a back muscle fetish…

  • Superman
  • Flying W
  • Flying T
  • T Merkins

Announcements:  Bed building postponed, race weekend

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition):  Thanks to Shammy for passing the torch, looking forward to my time ahead at Disney!  Thanks to the PAX that showed for the first day.

Prayer:  YHC took us out