Tag Archive for: Cupid

The Importance of Intentionality

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EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!

We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.

B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats

PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dall’s sister, Full House uncle, healthcare workers. YHC took us out.

This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. It’s important that we are all intentional with our resources. Don’t coast through life men, find a problem and fix it. We are ALL counting on you!

Thanks for the opportunity to lead you men this morning. I’ll try to do better next time.

Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

I didn’t know what Library Hill was until this morning.

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5 Pax, including rare visits from Foghorn, Cupid, and Banana Seat, showed up for a full body workout and hill repeats at Downtown Train.

FNGs: Negative

Warm Up: Warm up lap > 10 burbees OYO > SSHs > Merkins > Squat Jumps > Butt Kickers

The Workout: Mosey’d to rock pile grabbed rock and headed to the circle/fountain at the top of library hill. Spread out around circle for the following sets:

Set 1: In cadence – Curls (x 30), Tricep Extensions (x30), Overhead press (x30), Curls (x 20), Tricep Extensions (x20), Overhead press (x20), Curls (x 10), Tricep Extensions (x10), Overhead press (x10)

Run down to pool parking lot, 10 squat jumps, back up library hill.

Set 2: In cadence – Chest press (x30), tomahawks (x30), Chest press (x20), tomahawks (x20), Chest press (x10), tomahawks (x10)

Run down to pool parking lot, 10 merkins, back up library hill.

Set 3: Monkey humpers (x30), squats (x30), lunges (x30), Monkey humpers (x20), squats (x20), lunges (x20), Monkey humpers (x10), squats (x10), lunges (x10)

Run down to pool parking lot, 10 burpees OYO, back up library hill.

Returned rock and mosey’d to parking garage for Mary.

Mary: 50 LBCs in cadence

Announcements: Slack and Facebook

T-Claps (Recognition): Banana Seat, Cupid, Foghorn, and Potts for coming out on a dreary Monday morning and putting in the hard work.

Prayer: 60 seconds of silence.

Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

Shenanigans at the Nut

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St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC  did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race.  Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out.  Thanks for letting me lead the St. Paddy’s Day celebration.

Paradise City Anniversary Q YHC

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EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWI’s

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

New Route to Crossways

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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

Joe DiMaggio Dunks his Donuts!

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YHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.

Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek  2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can.  3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father

Purple Cobra

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11 PAX came out to the Cobra today for some full body bear crawling kind of fun. Good work men!!

FNGs: none
Warm Up:

-Side straddle hops

-good mornings

-Imperial walkers

-hillbillies

The Workout:

Partner up

Partner 1 lap/bear crawl around Dunken while other partner engaged in the exercise

-Standard Merkins

-Squats

-Burpees

-LBC

-Shoulder taps

-Standard Merkins

Mary:

-Freddie Mercury’s

-LBCs

-Pickle Pounders

-have a nice day

Announcements: Long ass run this weekend (see Slack)
Prayer:

Forceps and family

Military law-enforcement and first responders