Tag Archive for: Cupid

Happy Father’s Day…Easy Like Sunday Morning

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On any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.

Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.

YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.

My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.

With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.

YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.

Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.

The Workout:

Womble Baseball Lot

Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8.  At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.

Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.

Hunt Center

8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).

PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.

Upper Deck Parking Lot

PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.

Called for the single line again and asked for an Indian Run to the rock pile next to the Library.

Library Hill

Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.

PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.

The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.

Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.

Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.

Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.

Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.

Covid-Delayed Abe 1 Year Anniversary

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FNGs: none
Warm Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Fazio arm circles – 10 front, 10 back, Overhead claps x 10
The Workout: We started with a couple of the exercises I remember from my first post. Moseyed over to the pit. Bear crawl up the steps, stopping at each platform for three Murkins. Squat hold at the top for the 6. Rinse and repeat for a total of three rounds.
Next, moseyed over to the grassy hill at the back of the pit. Run up to the top, exercise, run to the bottom, exercise. Repeat. Top had 10 dips, 10 Urkins and 10 Durkins. Bottom had 10 WWIIs, 10 LBCs.
Moseyed around to the other side of the Hunt Center for a train. Pax took up plank in a parking spot. The first Pax on the end did 10 murkins and then ran down to the end of the group. The next Pax then did 10 murkins, etc. 3 rounds of this and we moved on.
Moseyed over to the rock pile for curls, chest presses and tricep extensions. Round of 15, then 10 and then 5. Returned rocks.
On our way back for Mary, we stopped at the picnic area for some more urkins, durkins and dips.
Mary: Back at the tennis courts for Mary, we did two rounds of popcorn Mary. At least two calls for burpees.
Announcements: Sign up to help spread mulch at Bass Lake. 2 hour time slots on Saturday mornings for the next few months.
T-Claps (Recognition): Special T-Claps to Yogurt for getting me out for my first post and Elton, one of our newest Pax (started last Friday), for joining and going strong!
Prayer: Martini, Pablo and Oboe for losses in their families. The nation for perseverance and wisdom.

Ultimate @ Thunder – 17Jun20

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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.

Foggy U-turn

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FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog.  Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.

Disappearing T-Back at R4TJ

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EC: Banana Seat, Cupid, Dawgpound, Emeril, McNugget, Pikachu, Redenbacher

Noticeable abscences:  Dumbo and Mookie

FNGs: Not today

Warm Up: YHC felt like I cheated the PAX last week so we started off with 10 X SSH and 10 X Frankenstein IC

The Workout:

 

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6 today. Pikachu and Cupid for the push up the hills for YHC.

Prayer: Pablo, Particle Board, Rainmaker, Cupid, Martini. Coal Ash’s Grandma, Skidmark and his family with their new baby today, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Modify as Needed

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YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

Saucy at Purple Cobra!

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FNGs: None

Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.

The Workout:

Round 1: 4 corners and another set!  Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100

Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets

Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.

Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.

 

Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.

Announcements: Pablo’s anniversary Q at Disney.

T-Claps (Recognition): Dahmer and Mookie for EC

Prayer: Martini and his family as well as Pablo with respect to passing of family members.

 

Honor to lead and hope you enjoyed the tour. Great work men!

Benny Hills and Some EC

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With Rune in full swing, YHC pre-blasted some EC at 5:05 with a nice Main Event route at 6am offering some street miles with a mix of hills and scenic trails. Redenbacher liked the route last night, but apparently not enough to show this morning. Arrived to an empty lot, but not for very long as Vasoline came rolling in to hold YHC accountable for some pre-game mileage. On the way back into Womble, we spotted Boy George circling the soccer fields heading in the opposite direction for some EC as well.

Cupid rolled in with a few minutes til 6am and then we had Oboe, who has become a regular at AGS. At 6am, we mosey’d to the baseball field concession stand by the bleachers for the following exercises

Warm Up: Good Mornings X10 IC, Imperial Walkers X 10, Hillbillies X10, mosey’d to the umpire\kid statue and performed Fazio Arms X10F\B, Prisoner squats X10, and then mosey’d to Grigsby with alternating butt kickers and Frankensteins.

The Workout: Squat held for the route. Continue down Grigsby, back to Raleigh, and then onto Jones. From Jones head to Veterans and then onto the back side of Paradise City’s EC route, proceeding right out of the greenway and then a semi circle to Arctic Ridge, and then back to the greenway. When you come out of the greenway, head straight up Skymont to the end through Rhamkatte and then back to Bass Lake and onto Stinson to tackle the hill back to the flag. All sounded good in the squat hold and we were off. Boy George only needed a few miles to complete his Rune max so he peeled off, once we hit Jones, which had YHC with this morning’s gazelles. Having done about 4mi at that point, the humidity was taking a toll on YHC and was starting to get dehydrated, so informed the lead PAX that I was good for about 3 more miles and would make my way through Jones and Veterans, but to continue on and would meet them back to the flag.

YHC made his way through Rhamkatte and then back to Womble. When I arrived at Womble, had seen Boy George in the distance and proceeded back down Stinson to meet Cupid, Vasoline, and Oboe. Got a little concerned when we did a few circles and there was no sign of the PAX at 6:53. This was about a 5 mile route and surely with their speed and despite the humidity, they should be back by now. Apparently, there was some confusion and their route was somewhat extended and finished back on the Raleigh side of Stinson and not via Bass Lake. Oboe later shared that it was kind of like a Benny Hill episode with several comical turns to get back. Pikachu- if you are reading, you might want to look up the Benny Hill show to understand. Also, we still need to get you educated on the 80’s classic-Miami Vice after last week’s draft call. I haven’t forgotten and I got you!

In any event, everybody earned their mileage this morning. It was a steamy one and lots of rolling hills. Very strong work!

Mary: We missed her this morning.
Announcements: Rune-get your numbers in.
T-Claps (Recognition): All PAX getting after it this morning. Vasoline with 11mi after a strong U-Turn performance yesterday.

Prayer: Pablo and Martini and their families. Oboe who recently lost his father-in-law this past week. Additionally, Cupid, who’s grandmother is in hospice. YHC took us out.

Dirty 30

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After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

OG Fritter Foundation Co-Q at the Cobra

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FNGs: Not today!

EC: 187, Cupid, Dumbo, Fanny Pack, Mookie, Pablo, Redenbacher

Warm Up: On our way to the Butcher’s Market we stopped for SSH, Good Morning, Daisy Pickers, Fazio Arm Circles

The Workout: Pablo and YHC talked the night before and Pablo said, “I’ll fill in what you don’t use” so YHC set out to take up half the time. It ended up taking 2/3 of the time…

Thang 1: 11’s at the Butchers Markets with Captain Thor (big boy sit ups and American Hammers IC – 1:2 ratio) on one end and Jack Webb’s on the other end (1:4 ratio). The PAX all stayed together.

Thang 2: Pablo let us in rounds of Balls to the Wall and People’s Chair. Three rounds of each with half the PAX doing that and the other half switching between Mtn Climbers, LBC and Freddy Mercury. After the initial 3 rounds we switched from Balls to the Wall to People’s Chair.

We moseyed back to the flag the long way to ensure we got our second whole mile (remember back when scoring for Rune only allowed for whole miles and 2 max at an AO?)

Mary: Pablo killed us with 6 minutes of increasingly difficult core exercises. YHC was so gassed he doesn’t remember them all. I know we did Freddy Mercury, Box Cutters, Homer to Marge and Pickle Pounders. Fathers Day isn’t too far off so start practicing now!

Announcements: Check the interwebs…

T-Claps (Recognition):

Prayer: Pablo’s Mom, Fanny Pack’s Daughter.