Tag Archive for: Cupid

No Rain at Mutiny

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March 11, 2019 / Mutiny/ QIC: Fedex

Pax: Norm, H1N1, Modify, 16-Bit, Cupid, Messi, Potts, FedEx

 

Warm Up: After a lap around the track, Pax circled up for

– SSH x 25

– Fozio Arm Circles  10F/ 10R

– Imperial Walkers x 10

– Hillbillies x 10

– Stretches

– Monkey Humpers x 10

The Workout: Told the Pax that we will start with high knees and that every time your QIC says “down” we do a burpee. We start off slow but I don’t think the PAX was very happy when I said “down” three times in a row! Twice! After we caught our breath we did 10 shoulder tap Merkins in cadence.  We mosey to the parking lot to bear crawl 3 parking spots then crawl bear back and do a squat twist to the R/L. Told Pax that we will do this 10 times OYO but had to call an audible half way through because of all the chatter.  After catching our breath again I told the Pax that we would be doing a lunge, squat then burpee all the way down the parking lot. We mosey to the playground for 2 sets of pull-ups x 10, swing crunches x 10 ( like TRX but your feet are on the swing), and star jumps x 10. We finished with dips, urkins, derkins and sprints and then an Indian Run to the tennis courts for Mary.

Mary:

LBC x 10

Americian Hammers x 10

Knee Crunches x 10

Have a Good Day

Announcements:

Break the Silence 5K Walk/ Run

Run the Quay

Prayer:

Potts friend from HS fire department that passed away from rare cancer

Cupid’s Grandmother who’s had 3 surgeries

Stargazer, one of Fedex twins, is going through a difficult time right now

8 PAX @ Ground Pounder for Clockwork, Bear Crawl Trains, and Crab City Dips

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With a strong contingent of SouthWake HIM running Wrightsville this weekend, YHC wasn’t sure what to expect for a turnout this morning at Ground Pounder. The week prior, Doc put together one of the best solo Q Back Blasts in as long as I can remember, and was hoping I had a circle of trust this week instead of the point of trust he experienced last week. Received a soft commit from Bobby Dall last night and was hoping for a few more so that I could introduce a few special exercises into this morning’s workout. As I gathered the last of my gear before heading out, I received a message from Nemo indicating that he’d be there with Lipstick after their U-Turn run.

Pulled into Jones Park at about 7:13, shuffled through some Amazon tunes to find a Banana Seat inspired track to end Mary with and proceeded with the traditional shovel flag plant. First clown car rolled in and it was Cupid, who had headlocked his brother-in-law into this morning’s workout. This morning was off to a great start with 3, including an FNG. Bobby Dall quickly turned his SC into an HC as he rolled in, followed by Reddenbacher and Swish. Nemo and Lipstick as promised joined the crowd and now we had a party.

With 3 minutes before game time, YHC gave the disclaimer, covering the fine print. 7:30 hit and we were off with a quick lap around the lot then circling up for the following exercises.

Warm Up: SSH X20, Hillbillies X20, Good Morning’s X10, Fazio Arm Circles 10F\10B, Michael Phelps as YHC gave instruction on first segment of workout, which would be some upper body work, but not before a quick run across the water toward Veteran’s Park

The Workout: PAX proceeded down the trail toward Veteran’s Park, side stepping a few puddles along the way. Made our way to side parking area in front of the picnic shelter. YHC instructed PAX to plank hold, leaving enough room in front and to each side to rotate as we would be performing some clockwork merkins. Started at 1 o’clock and moving all the way to 12 o’clock. With the chest adequately warmed up, mosey’d to the picnic shelter where we performed some Slide Rule Erkin, Derkins, and Dips X 10. Inserted an extra round of Step Ups X 10 and Prison Squats X 10 to get blood flowing back to the legs. Indian Run back to the originating parking lot and on to Jones Playground.

At the playground, YHC shared a new exercise known as the Crab City Dip, which was inspired by our very own AXE with a slight modification that was introduced by my 2.0. For those that don’t know AXE (AX w\an E) is the coolest phys ed teacher according to my youngest and she came home one day and said that AXE has them do an exercise in class called ‘Crab City’ (which is basically a shoulder tap exercise in crab position). She demonstrated it a few months ago on a bottom step, but added a dip at the end….So there you have it…Crab City Dip was born. My first Q at Ground Pounder and of course we had to insert this gem.

PAX occupied each stone wall 4 on each side as YHC lead a set of Crab City Dips X10 in cadence. PAX then mosey’d to the rock pile. Ground Pounder just isn’t Ground Pounder unless you hit the rock pile at least once during the workout. Instructed PAX to pick a rock they would be challenged doing reps of 15-20 with. This would be their rock for this next segment and would not be rotating amongst PAX.

For this next segment, YHC informed PAX that the following exercises would be performed between the speed bumps, which were about 30 yrds apart. PAX started at the originating speed bump and got the arms warmed up with some Curls for the Girls X20. John Cusack’d to the opposite speed bump, where PAX performed a set of Goblet Squats with the Rock X 15. PAX put their rocks down along the fence and were instructed to form a line from the speed bump, leaving enough room to get in plank position, head to foot with each PAX in a line. We would be doing an Indian Bear Crawl Train, where the PAX from behind would bear crawl forward until we hit the originating speed bump in front. As the bear crawler proceeded forward, remaining PAX held plank with YHC alternating exercises intermittently to keep all involved (Left arm up, Right arm up, Regular, Shoulder Taps X 20). With the speed bump end point tapped, PAX got on their six and performed some core exercises- LBC X20, Freddy Mercury X20. Brief 5 count and then a wind sprint to the opposite speed bump.

PAX reunited with their rocks and performed the following series of exercises- Tricep press x 20, Squat hold w\rock for a 5 count, Shoulder Press X 20. Lunge walk to the opposite speed bump and at the halfway point butt kickers to the end. PAX performed a set of Boat Canoe’s X 20 and then a final wind sprint back to the speed bump to pick up their rocks. On their six, PAX performed chest presses X 20. John Cusack’d the rocks back to the pile and mosey’d back to the parking lot starting point.

For PAX that have experienced some of my Q’s at Crazy Ivan, you know I’m a fan of parking spaces, so it only seemed fitting that we do some parking space crawls and curb work. Each PAX occupied a parking space and bear crawled to the opposite space that had a cement curb waiting for them. PAX performed a plank hold for the six on the curb and then performed 10 Erkins in cadence. Lunge walk back to opposite parking space. Bear Crawl back to curb for one last set of Erkins x10.

Circled up for Mary.

Mary: As mentioned earlier in this BB, I had shuffled through Amazon tunes and found a Banana Seat inspired track. Last night as I was viewing the Wrightsville name-o-rama on the FB feed, 2 things hit me 1) I continue to be in awe of the giant circle that just keeps growing year after year for this race and 2) that is a killer stache BS is sporting.  Decided to Bring Sally up and Bring Sally Down varying 45 and 60 degrees with alternating ups and downs, followed by Have a Nice Day!

With 3 minutes left, we had to give our new FNG brother an F3 Name. Our FNG this morning (Hospital Name: Chris) shared that he is originally from Atlanta and an engineer, currently residing in Fuquay. YHC having been in Atlanta the week before for some reason had the Atlanta Hawks fresh on his mind, so naturally we paid homage to an NBA star from Atlanta who engineered some of the greatest dunks of all time in the 80’s- Spud Webb. Welcome, Spud! We are better because you are here. Hope to see back in the gloom next week.

Announcements: Wrightsville Half and Full today, Tobacco Half and Full next week. Any Given Sunday tomorrow.

Prayer: Lots of prayers this morning. Prayers to keep all those running today safe and healthy. Cupid’s grandmother, Lipstick’s mother-in-law. Shredder for continued healing post surgery, Double D and his family, Moby and his dad.  Continued prayers for Crab Legs and all those unspoken.

Yoga in the gloom

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Late post due to Wrightsville prep; had literally no time until now!

7 PAX out for a Wrightsville-friendly session of wristlocks and yoga.

Warm Up:

Side straddle hops, Frankensteins, Sir Fazzio arm circles, Michael Phelps, good mornings, Mahktar N’ Diayes.

CQC

Wristlocks: hammerlock, pickpocket, diamond arm bar

The Workout:

Vinyasa yoga

Mary:

LBCs and WWIIs in the final 2 minutes
Announcements:
Prayer:

Shredder’s surgery in a half hour, safety for Wrightsville runners, family who lost their 9-year old son.

 

Better Late Than Never “Poppin da Cherry”

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Nutcracker

Warm Up: Lap around the entrance

SSH  X 20 IC

Daisy Pickers X 15 IC

Imperial Walkers X 15 IC Core exercise

Hillbillies X 15 IC Core exercise

Sir Fasio arm circles X 10 IC forward and backwards

The Workout: Cement Block Day

Block-a-d0ck X 15 IC    crabwalk down to island and karaoke back

Colt 45’s  IC      Crabwalk down to island and karaoke back

Elf on a shelf X 15 IC    Lunge walk down to end of parking lot and Lunge back

Briefcase lifts X 15 IC on each side Crab walk to island and bear crawl back

Diamond M’erkins X 20 IC   mosey around parking lot

Lion king X 20 IC     mosey around parking lot

Wonderbra x 15 IC     mosey around parking lot

Block-a-dock X 15 IC    mosey around parking lot

Elf on a shelf X 15 IC       mosey around parking lot

Were not worthy X 15 IC     mosey around parking lot

Stash block for future workouts

Mary:

Pickle pounders X 15 IC

Homer to Marge X 15 IC

Boxcutters X 15 IC

World war II’s X 22 IC
Announcements: Slack and Facebook
Prayer: Shortpole parents relocation. Cupid mom’s surgery

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!