Tag Archive for: Cupid

The Shortest Straw Has Been Pulled for You

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Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

010000

Shelter Workout

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Pax for 9 for an intense under the shelter workout out in the open….

Warm Up:

20 cadence SSH

10 cadence daisy pickers

mosey to grass at bottom parking lot

The Workout: The Circuit Of Rain’

9 different Stations

  1. 10 x Tire Flips (also rotation time keeper)
  2. Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
  3. The Drum Reel Pull (total body destroyer)
  4. Jump rope
  5. Squats with firehouse on shoulders
  6. 20lb Slam Ball
  7. Cinder block ‘curl then overhead press’ 2 per tire flip
  8. Diamond Merkin (1 per tire flip holding plank)
  9. Cardio/plank freestyle (plank jacks or mountain climbers etc)

3 total circuits were completed.

Reload truck with toys.

Mary:

Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.

Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers

 

2ndF – Curry and Beer movie night at John Deere’s

 

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Possum Trot BB

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FNGs:None

3 for EC

Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio  arm circles, good mornings, IW, hillbilly.
The Workout:

11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee

crab walking to 1st court 5 merkins reverse run back.

crab walking to 2nd court 10 in and outs reverse run back.

crab walking to 3rd court 15 squats reverse run back.

crab walking to 4th court 20 star jumps reverse run back.

4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge  to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC

Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s.  Way to Lead Men!!
Prayer: pax health, 16 bit family,  I did not take names.  I hope I got everyone!

Tuesday Morning Stacks

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FNGs:none
Warm Up:Mosey, butt kickers, high knees and karaoke

SSH x 25

Imperial walkers x 10

Hillbillies x 10

Daisy Pickers x 10

Good Mornings x 10

Sir Fascio arm circles x 10 forward & 10 back

The Workout:

STACKS

Run to first light pole, 5 burpees, run back to start and 5 burpees

Run to second light pole, 5 burpees and 10 mountain climber, run back to start 5 burpees & 10 mountain climbers

Run to third light pole, 5 burpees- 10 mountain climbers and 15 jump squats, run back to home, 5 burpees, 10 mountain climbers and 15 jump squats

Round TWO

Run to first light pole, 5 merkins, run back to start and 5 merkins

Run to second light pole 5 merkins and 10 WWII’s, run back to start, 5 merkins and 10 WWII’s

Run to third light pole 5 merkins, 10 WWII’s and 15 LBC’s, run back to start 5 merkins, 10 WWII’s and 15 LBC’s

Mosey to playground

3 rounds of balls to walls while partner does 5 pull ups
Mary:

10 Windshield wipers

5 homer to marge regular, left leg up 10, Right leg up 10

15 squats

20 SSH

10 carolina dry docks

10 diamond merkins

10 pickle pounders

10 windmill

 

 

5+1 Captain Thor to 10+5
Announcements: new AO starting tomorrow at Womble
T-Claps (Recognition):
Prayer: Banana seat recovery

Should Have Stayed In Bed This Muggy Morning

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PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify

EC: Cupid

FNGs: None

Warm Up:

SSH x 15

Fozie Arm Circles x 10 F and R

Daisy Pickers x 10

Plank Jacks x 10

Stretches

Lap around the track

The Workout:

1

  Urkins

  Derkins

  Dips

2

  Bear crawl suicides

  Body weight squats

  Bunny hops

3

  Lateral burpees

4

  Squat to curl

  Curl to press  

  Squat to press

  Press to tricep ext

Mary:

  American hammers               

  V sit kick outs

  Low slow flutters

  LBC

  Homer to marge

  Toe taps

Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.

T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend

Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son.  Sorry if I forgot any

Crazy Indian and the Medicine Ball

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EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

The Rock and the Boulder

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EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify

Only One More Year of Hate

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A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

Nutcracker Breakfast Club

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FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

 

 

 

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt