Tag Archive for: Cupid

MOMENTUM!

/in /by

Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

Ultimate at Mutiny!

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FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

Hard Stop at 10?

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EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

You-Pick-U-Turn

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FNGs: Dauber’s daughter
Warm Up: high knees / butt kickers, Frankensteins, Fozio arm circles, Daisy pickers
The Workout: YHC let Pax decide on their own route. Most were going for 6-7 miles (YHC went for 3). Weather was great and everyone returned safe and sound.
Announcements: Frosty CSAUP
Prayer: PAX running Tuna

Oh where does that mysterious path go?

/in /by

I was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.

FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:

10 pullups

2 PAX doing swing crunches, others holding plank. 3 rounds each.

Indian run to mysterious new ramp on the path behind Kenny’s Grave.

Bear crawl up path. Every step, 1 merkin.

This was a looooooong path.

10 star jumps at the top.

Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.

Indian run back to Kenny’s Grave.

Parking lot speedy foot work for a lap.

Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken

BTTW til you drop!

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EC: Fonzie, LED

Warm Up: I can’t remember…but I know we did 5 burpees.

The Workout:

Mosey to baseball field for one welsh dragon to 10.

Mosey back to tennis court for reconstructed burpees.

Crab walk first court, 4 turkish getups. Run back.

Crab walk two courts, 4 turkish getups and up/downs. Run back.

Crab walk three courts, 4 turkish getups and merkins. Run back.

Crab walk all four courts, 4 turkish getups and burpees. Run back.

Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.

Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.

Mary: PAX choice.

Announcements: Frosty the CSAUP.

T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.

Prayer: Everyday life.

Dora came to The Nest

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EC: Banana Seat, Cupid

FNGs: None

Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching

The Workout:

Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.

Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.

Mary: Each PAX picked two ab exercises.

Announcements: Frosty the…CSAUP!

Prayer: Unspoken

Patches O’Houlihan secrets of dodgeball

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EC: UTI, Axe, 187, Full House, Cupid

ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe,  Redenbacher, Snap, UTI, 187 ,16-bit

FNGs: None

Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps

The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front.  Proceeded to tennis courts for Average Joe’s vs. Globo Gym.  Apparently Fram used to be a professional dodge ball player, who knew!  Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.

Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day

Announcements: F3 picnic Saturday 11-2 Harris Lake shelter

T-Claps (Recognition): Great to see Crap Legs out today!

Prayer: Oboe, had to put down his dog yesterday, 16 years old.  Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken.  Health of all PAX and those training for half/marathon’s coming up.

 

Master Shredder’s Return

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YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.

FNGs: n/a
Warm Up:

SSH x15 IC

Daisy Picker x10

Standard Merkin x15

Fazio arm circles x10 forwards & backwards

*No rest*

Overhead clap x15 IC

*No rest*

Seal clap x15 IC

The Workout:

Mosey to pavilion

Partner up – 2x cayote uglies per person (thanks Double D)

Mosey over to the playground

YHC called for each partner to do 10x pull ups  / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much

Mosey to the amphitheater

10 count people’s char down the line

10 count balls to the wall down the line

10 count people’s char down the line

10 count balls to the wall down the line

Mosey around the pond to the railing/bars

Partner 1 does 10x upright rows

Partner 2 does 10x star jumps

Switch and repeat for 20 of each total

Mosey to the rock pile – pax were encouraged to grab a small rock

Line up on the end parking lot line for bear crawl jack webs

4x Overhead press with rock

Crawl bear to the greenway

1x merkin

Bear crawl back to the rock

Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins

Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.

Irkins x20

Derkins x20

YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins

Merkins x20

Dips x20

Arms were shot and apologies were made for anyone who needed to use them tomorrow.

Mosey to the tennis courts

Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.

Mary:

Shoulder tap x15 IC

Planks w/left arm / right leg extended & switching extended extremities

Planks with left leg/arm up and 5x crunches on each side

Chill cut for the last 60 seconds

Announcements:

Picnic this Saturday

Squatter has the Q at Thunder next week for his 2 year anniversary.

2nd F following Thunder at Pace Yourself
T-Claps (Recognition):

Shredder for being back out

Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:

Praises for Shredder back at a bootcamp