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Go Away Cold Weather

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4 PAX for another cold morning at Kenny’s Grave. We may regret asking you to leave come August but for now…LEAVE. YHC stated this would be nothing crazy today, just a simple workout. Here we go.

Warm Up:
Lap around the track and over to the court.
SSH x30 IC
Upper body stretches
Slow Good Mornings x10 IC
Lower body stretches
Squatted Moraccan Night Clubs x20 IC

The Workout:
Suicide Dora
Partner up. Runner would back peddle to half court do a burpee then run back to start, back peddle full court do a burpee then return to start. Other partner would be performing exercises. Switch.
100 – BTTW shoulder taps (both shoulders tapped counts as 1 rep)
200 – Merkins
300 – Reverse LBC’s

Mosey to rock pile. Grab a challenging rock.
Curls. 20 half way up, 20 half way down, 20 full motion. No breaks
Return rock and head to flag.

Mary:
Heels to heaven x10 IC
Yoga stretch
Pulsing Supermans x10 IC
Yoga stretch
Windshield wipers x10 IC
Yoga stretch
Freddy Mercuries x10 IC
Yoga stretch

Announcements:
WB Weekend, The Mule, Q school coming end of March

Prayer:
Family that lost their son, safety for all WB runners, all the unspoken ones

Possum Trot – The House Always Wins

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Warm Up:

The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.

The Workout:

Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.

I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.

Mary:

Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.

Announcements: Wrightsville is this weekend

Prayer:

  • Prayers for Shredder to have a successful surgery and quick recovery.
  • Prayers for everyone running this weekend to stay healthy

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Burnin’ Down The Quads

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9 men came out in the gloom to pick daisies, sing, and dance.

Just kidding; we worked out.

Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.

Warm Up:

Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips

The Workout:

5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.

Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.

Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).

Mary:

Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).

Announcements:

Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.

Prayer:

The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil

A moist “circle merk” with the Japanese Express

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16 men got to business on a fine drizzly morning in the Quay.

7-8 got their EC in and apologize gents but I didn’t catch the role call for that one before we left out or when we got back in

Warm Up: Broke up the mumble chatter, stayed put and circled up the Pax for the following

20 – SSH, 10 Good Mornings…nice and deep-like, “Fonzie”-arm circles 10 front/10 back, 10 Imperial walkers right into (kinda) 10 Hillbillies, and 10 Windmills

The Workout: Now that the gang was all loose and pleasentries exchanged it was time to get down to why we all left our warm bodied ladies back in the fartsack….

“Circle-Merk” – Pax partnered up and ran opposite directions around the tennis courts to meet 1/2 way where each would perform a Merkin exercise (from list below) then continue in opposite directions to meet back at original starting point for another Merkin exercise (from list below)…. rinse and repeat

10 – Broke back merks

10 – Japanese Express (partner 1 in squat hold, holds partner 2’s feet at shoulder height (wheelbarrow hold like) while partner 2 does merks)

10 – Patty cake merks

 

Partners then grabbed a rock and headed to base of hill for a Dora.

Partners completed the following reps (200 curls/tri ext, 200 LBCs/American hammers, 200 overhead press/chest press) at base of hill while other partner climbed Mount QuaRina and completed the following on the guard rail at top (10-irkins, 10-dips, 5/5 one legged squats off rail)

Mary: Pax dropped their rocks off at the pile and mossied to Mary in the courts for the following –

15 – Peter Parkers/15 – Low Slow Flutters/15-WW2/20 – Reverse LBCs/10 each downward dog stretches into right leg then left leg scorpion Merkins

 

Announcements:

Blue Ridge Relay, Wrightsville 1/2 coming up – the Friday night before is a 5k – come support Crablegs!

 

Prayer:

Shredder’s healing, Crablegs continued prayers, Coal Ash calf (and ankle?) injury at start of workout today, Moby’s dad

ManBearPig’s & Field of Dreams

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Blood Transformation GIF by South Park - Find & Share on GIPHY

The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!

Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC

The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field

Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.

Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch

Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP

Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend

Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle

With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.

BS Out!

When all else fails, bring in the pain sticks

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Pax of 12 rounded out the final W for Flanigan and breach at the nutcracker handing over the throne to norm and wiggly. Breach was under the weather… but a true warrior and showed up hauling some pain sticks

YHC (EC) wanted to lead a beat down that wouldn’t be forgotten to blue hen (EC), slide rule, da business, norm, wiggly, short pole, fromunga, Smithers, Cupid, UTI and breach

Warm Up: jogged around parking lot at the school, met in front for SSH x 20 IC, daisy pickers x 10 IC, morracan night clubs x 20 IC and some leg stretching
The Workout: split into groups of three. One ran counter clockwise around lot with pain stick to his partners who bear crawled/ reversed lunges clock wise. Q had a few cards in his pocket that were randomly called out;

wide grip merkin x 16

hand release merkin x 15

monkey humpers x 17 IC

SSHx 100

calf raises x 100

standard merkin x 25

Oblique crunches x 15 IC

smurf jacks x 25 IC (chilcutt plank jacks)

carolina dry docks x 14

Mary: final beat down was the Bruce lee named after the martial artist who did these core exercises daily in sets of three

american hammers x 10 IC

leg raises x 10

lbc x 20 IC

heel Touches x 10 IC

boat canoes x 10 IC

100’s

pax thought we finished after set one, managed to squeeze one more round out

Announcements: dads 2.0 this Saturday 8:45 at womble, q source todaybat Starbucks, slide rule opening up donation wallet to ALS
Prayer:crab legs, Smithers starting a new job, lipsticks mother in law, norm has national guard this weekend

taken out by YHC

 

It’s been a great run at the nut. Happy to fill in when needed

Flanigan out

Flying Cupids & Dancing Rocks

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11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15

 

The Workout:

Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…

Prayer:

Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)

Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.

Crablegs (ALS)

Shredder (knee)

Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…

Birthday Bash at Possum Trot

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Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

Rain! What rain???

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February 18, 2019 / Mutiny/ QIC: Fedex

PAX: H1N1, Messi, Dauber, Gump, Modify, Motor Boatin’, Cupid, 16-Bit, FedEx

The call for rain didn’t scare any of the 9 Pax that show up this morning. Breath taker made an appearance thanks to Draber.

 

Warm Up:Circled up in the parking lot for;

SSH  ICx25

Fozio Arm Circles  10 Forward, 10 Reverse

Imperial Walkers  ICx10

Hillbillies  ICx10

Monkey Humpers  ICx10

Streches

Had Pax line up for “Catch Me If You Can Indian Run” around the track which is an Indian Run where the last guy drops and does 5 burpees, while the Pax mosey around the track, after burpees are completed the last guy runs to catch the rest of the Pax tapping the last guy on the shoulder who then stops and starts his 5 burpees while the last guy continues his sprint to the front of the line.  Went around the track twice so everyone got a turn.

The Workout: After Indian Run headed to the parking lot where QIC told the Pax to partner up for partner Merkin Wheelbarrows where P1 holds the legs of P2 while P2 walks across the parking lot on his hands and does Merkins when they reach a line, adding a merkin at each line until they reach 10 then switch and head back to start. Headed to shelter, even though it wasn’t raining, for some 11’s. We stared with urkins and squats, then did step ups(10 each leg OYO) and finished with more 11’s this time derkins and squats.

Mary: LBC                                ICx25

Homer to Marge          ICx15

American Hammers  ICx15

5 Burpees OYO
Announcements: Wilmington and the Mule
Prayer: Crablegs, Shedder’s knee surgery, Double D colonoscopy, H1N1 has a job interview tomorrow and Fedex’s Son to keep lines of communication open