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Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…

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FNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH.  (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile.  Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides.  Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition):  A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.

 

 

U-turn Pickin’ Up the Six

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FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger.  Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

RailRoaded At TBD

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You know it’s time to start the workout when FloJo, Hardy, and Poopeater arrive. Today, they were about 30 seconds late. Ordinarily, they are exactly on time at 5:30, a just-in-time operation!

Warm-up: Mosey + Burpees

Mosey onto Stinson, stop at first parking lot, SSH 25x

Continue mosey down Stinson to Noonday, 10 burpees OYO, mosey back up to parking lot.

There’s your warm-up! Dawgpound: Why did we have to go down the hill to do those burpees? Because after Q’ing and working out at Womble for so long, we needed a different warmup.

The Thang: Railroad Tracks

After having fun with this format on Monday, I decided to continue today.

In the parking lot, each of the 12 PAX planks up on the first 12 lines. First PAX (YHC) runs to end of PAX like an Indian Run to the first open line. Plank up. Each PAX follows until we reach the end. My idea was to simply run back to the beginning from there. But, the first PAX to round the corner (Cowboy?) found a whole new set of parking spots around the corner, paralleling the first set. He started the railroad there and we returned same as we came. Bonus!

Next sets of exercises, same format: Guantanamo, 5 hand-release Merkins, WWIIs before your run to front of line. PAX holds 6 inch while the one PAX does WWII.

Mr. Clarity (i.e., Pablo) kept asking questions, claiming that he was just seeking clarity. Seemed suspiciously like he was trying hi-jack my Q! Indeed the Fritter Goobers brought more chatter to this parking lot than it has heard since the last installment of Ivan.

Balls to the Wall by Request:

Sprinkler and POTS were disappointed we did not do BTW on Monday. So, making sure not to disappoint, we moseyed to the amphitheater. OK, so Sprinkler was genuinely happy to have this exercise, pretty sure he could go 5 minutes. POTS was not as pleased.

Upon finishing up the WWII railroads, PAX moseyed one-by-one down to the amphitheater and took People’s Chair position on the wall. First round 10 second count by each PAX. FloJo is now famous for his I, II, III, IV, V, VI, VII, VIII, IX, X counting method.

Mary: American Hammers, pickle pounders, LBCs, etc.

Announcements: Check Slack

Prayer Requests: Sprinkler and his family as they lay his father to rest today. Dawgpound safe air travels. FloJo as his family considers adoption.

Native American Mosey on a Monday

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8 men took the DRP and showed up at Paradise City. One lonely sole didn’t think it would be enough so they did EC. Everyone got at least 3 miles for a high tempo start to the week. Aye!

Indian Run

FNGs: Not today!

EC: Pablo

Warm Up: Mosey to top of the ramp for SSH, Good mornings and Windmill. Mosey to back corner for Imperial Walkers, Hillbillies and Daisy pickers. Mosey to the rail for back stroke and irkins.

The Workout: Split into two 4 man Indian run groups. Make laps around the complex stopping for 5 hand release merkins at the top of the ramp, 10 big boy sit ups at the back corner and 15 jump squats at the rail. Each group of 4 was supposed to skip a lap around the complex and do a Dora (100 merkins, 200 LBC and 300 squat). One group might have done it twice (could be bad instructions or bad listening…)

Mary: Good mornings ICx10, Homer to Marge ICx20, Low Slow Flutter ICx20

Announcements: Greenhouse 2/1, Move Snap this Thursday at 6pm, Long Ass ATT run coming up soon.

T-Claps (Recognition):

Prayer: Those looking for work (Lee), thanksgiving for our ability to get out with a group of men and get stronger.

It is always a honor to lead you men. I’ll try to do better next time!

What is this, a glow run?

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Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots,  then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

Building a Flow with your Host Dawgpound

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It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

Deadbolt’s Love Affair

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If you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.

EC: Skidmark

FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military

Half Dozen for 3, 5, and 6 miles @AGS..

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YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.

8 PAX @ R4TJ

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FNGs: None.  Another, crazy 60 degree, balmy, foggy morning in January!  Shorts and short sleeves!

Warm Up:  Volunteered to Q at the last minute at this AO I had never attended.  Came up with a route only to find out later I had the wrong starting point.  This AO meets at Ting, not Womble.  Thank you Pikachu.  Took some playful heat/banter on social media.  Was not falling for it.  I screwed up and owned it.  Adapt and overcome.  Went back to the maps and planned out a route.  Luckily for me, I had seven PAX who were very familiar with the area.  I shared my plan of running a 5K with some hill repeats.  After our pow pow, we began warming up when the clock struck 0530.  15 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Frankensteins (OYO), static leg stretching (L/R).  Light vests and head lamps were turned on and we began our run.  Felt good not having to wear stinky gloves for my normal boot camp workout.

The Workout:  PAX stayed together throughout the entire run.  Maybe they were worried about the Q getting lost.  Terrific mumble chatter along the way.  So impressed with the support for the six throughout the 5k.  The route I planned was changed and there is no way I could recreate it on the map.  It would look like a John Madden explanation of a play by the time I got done with it.  As mentioned on FB, Valdez had to depart and head home halfway through the workout – thanks for letting the Q know.  Anchor Creek Way hill was repeated – again great support cheering on the six. Finished the 5k with a sprint up the ramp.  Excellent job PAX!

Mary:  Cool down as we headed back to the planted shovel flag.  PAX completed gate openings, Frankensteins and karaoke.

Announcements:  ATT long ass run; look on Slack/FB for some other social/volunteer opportunities.  LED is looking for volunteers.  Great movie last night – one continuous shot (incredible).

T-Claps (Recognition):  PAX for coming out in the gloom this morning and supporting each other.  We were definitely not fast, we gave 100% and got better.

Prayer:  Crab legs, Noah’s Ark wife, Nemo’s distant family member that passed away, UNSPOKEN.  Thank you Fanny Pack for taking us out.  It’s hump week; take a look at your day.  Look at your priorities.  Evaluate how much time you are spending in things that really should matter.

 

I got to meet some new guys and have some good discussions with folks I normally do not see.  Thank you for your help today.  An honor to lead you men!  -Dauber

Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo

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FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop  Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed