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Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises Ā Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary: Ā Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements: Ā No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer: Ā Praise for Docā€™s daughter surgery, should be coming home, surgery went well; Fed Ex neighborā€™s kid with cancer; UNSPOKEN Ā  Sprinkler took us out.

Honored to lead. Ā -Dauber

 

The Kneeler is Born…

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21 Strong rolled out at 5:30 for 5+ miles.Ā  The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting.Ā  Numerous PAX out this am for early morning miles and EC.Ā  Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.

Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries

 

Surprise Q

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So this was my first day back after being out for two weeks with Covid and I was thinking I would try to take it a little easy. Ha! I arrived in the parking lot and was greeted by several PAX and a discussion began about who had the Q. Someone (I think it was FedEx or Sprinkle – or both) said YHC had the Q, to which I chuckled and uttered something along the lines of “yeah, right”. They quickly responded saying that YHC did indeed have the Q. At that moment I remembered that I had signed up to Q weeks ago – prior to getting Covid – so I jumped in and repeated part of a previous workout and improvised the rest.

Thanks for bearing with me and for the opportunity to lead – although YHC was somewhat underprepared.

FNGs: None
Warm Up:

SSH x 20 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
Sir Fazio Arm Circles x 10 IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Walkers x 10 IC

The Workout:

Mosey to the rock pile for a repeat of a previous Q. Everyone grabbed a rock and we proceeded to circle up for a rock exercise followed by a lap around the circle – John Cusack style.

The exercises stacked up after each lap…
Exercise 1: Curls for the Girls x 15 IC;
Exercise 2: Overhead Press x 15 IC;
Exercise 3: Tricep Extension x 15 IC;
Exercise 4: Ruh Roh’s x 15 IC;
Exercise 5: Rock Merkins x 10 on each side

Rocks were then returned after one last lap and we moseyed to the tennis courts for a modified 4 corners. Corner #1 was 10 Merkins, followed by BTTW/ bear crawl one at a time until all PAX made it to the next corner. At corner #2, we stacked the 10 merkins with 20 squats. We lunge-walked to corner #3 for stacked merkins, squats and added 30 SSH. To cap it off, we repeated the BTTW/ bear crawl until all PAX were at corner #4. Once there, we stacked the merkins, squats, SSH, and added 40 Freddie Mercuries.

Mary:

Dauber took over and stretched us out with some yoga for Mary.

Announcements:

MMIA fundraising coming up – check slack for details.
New thrift shop in Angier starting soon and needs some help on Sat., Aril 3rd. See Gump/ Slack for more details

Prayer:

YHC is glad to be back after having Covid – family has recovered.
Gump – new job is going well.

Still trying to recover

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Pumpkin Spice's VQ at Ground Pounder

I think I got the cadence and count down for my VQ, but I forgot to “recover” after each exercise.
FNGs: None
Warm Up: Side straddle hop; imperial walkers; hillbillies; good mornings; abe vigados; sir fozio arm circles.
The Workout: Mosey to the rock pile. HEAVY ROCK 3 rounds 10 count: curls, triceps, rows, shoulders, squats, GPs; TWO SMALL ROCKS 2 rounds 10 (cadence): boxing, shoulders, L-raises, annies, T-pushup position rows, merkins. Mosey to basketball court; Two rounds of knockout. Overhead clap while waiting in line. When knocked out, while waiting for the end of the game, Bobby Hurleys round one & WW I round two. Wilt Chamberlain modified (100 LBCs; 100 Squats; 100 low slow flutter)
Mary: Good Morning
Announcements: See slack
T-Claps (Recognition): None
Prayer: Forcep’s work situation; Praise for Motor Boatin’s diagnosis.

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.Ā  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.Ā  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.Ā  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.Ā  “Everyone say hello to Yoshi.”

Warm Up:Ā  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.Ā  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!Ā  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.Ā  Thankful for everything the good Lord provides.Ā  YHC took us out.

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpeeā€™s, carry the ball back
Mary: LBC, box cutters, ā€œbring Sally upā€œ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

Kettlebell Action at Shady Meadows

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FNGs:none
Warm Up: Circled up with Mutiny crew; Norm was ā€œitā€ and lead us in Imperial walkers, daisy pickers, seal claps, overhead claps, good am, sir fazios…
The Workout: Gump and YHC (two seasoned PAX) headed to the pavilion and grabbed our kettlebells. Ā Took two laps around the track stopped to do the following 10c kettlebell exercises multiple times: swings, OH press, midget love handles, tricep press, curls for the girls, lunges, squats, bus drivers, lawnmowers, wonder bras…found ourself back at the pavilion and executed some leg-ups, lawn mowers, arm thrusters. Added some dips. Ā From our six, chest presses, tricep/straight arm extension, 6 inches with kettlebell above our chest. Ā Rinse and Repeat. Ā Toe taps, slap kettle bells…headed to tennis courts to join Mutiny PAX.
Mary: Ā SSH, Merkins, LBCs. Ā YHC led yoga exercises including pigeon, DD, pot stir, neck stretching…
Announcements: Ā See Slack/FB; buy a sub at Jersey Mikeā€™s this month…help MMIA; Long Ass Run; NCAA Bracketology fundraiser
T-Claps (Recognition): Ā  Gump starting his new job today! Ā Great seeing FV men in the gloom!
Prayer: Docā€™s daughter (surgery), Mototboatinā€™ procedure; unspoken. Ā Vicious Cycle starts up next week. Ā Norm took us out.

Why Would 21 PAX Post for a Wednesday Run? Must Be the Sprints!

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Was looking forward to Qā€™ing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that Iā€™d map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.

Must Be the Warm Up! Multiple PAX ECā€™d already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many ECā€™ers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.

Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!

Must Be the Workout! This ā€œone hourā€ run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you havenā€™t seen in a while, and finally, the shenanigansā€”ask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.

Must Be the Mary! No, actually it couldnā€™t be, there was no Mary
Must Be the COT!

Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family

Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, thatā€™s not what happenedā€¦ But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.

3RD F LEADERSHIP MEETING – March Madness

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Ground Pounder – Disc Style

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FNGs: NoneĀ 

11 HIMs posted to GP on a chilly but beautimous morning.Ā  YHC brought the music box playing Depeche Mode & discs.Ā Ā 

Warm Up: 10x3cts of: Good Mornings, Windmills, Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH, Michael Phelps.

The Workout

Traveling Rock: Mosey to the Rock Pile pick a medium rock then mosey to the first disc golf station.

Hole 1: PAX selected their drivers and took turns launching their disc toward the basket while the others perform an exercise. PAX then Cousac their rock to their disc and continue exercises until it is their turn to toss again.Ā  2+ sets of 10x3ct of each exercise:Ā  Alternate between Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Overhead Press, and Ground Pounders.

Cousac to Hole 2

Hole 2: Finish last set of 10x3ct: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Overhead Press, Bus Drivers and Ground Pounders. 20 Rock Squats,

Cousac to Hole 3

Hole 3: 2 set of 10x3ct: SSH, Lunges, Emperial Walkers, Hillbillies, Moraccan Night Clubs

Return the Rocks

Heavy Discs on Putting Green

Pax select 1 of 4 starting points. 1 set of 20 Merkins. Make it lunge walk to the next station, miss it and you must Bear Crawl to the next station until you are back at the original starting point. All discs in play at all times (surprisingly no one got hit). PAX exercise between throws and retrieval.

20 Merkins x2, 15 SSH, 30 ct Chilcutt Plank Hold, 20 Prisoner Squats, 10x3ct Pickle Pounders, 10×3 ct Homer to Marge

5 minutes of Mary:

10x3ct LBCs, Rockies, Freddie Mercuries and American Hammers.

Announcements: Bacon doing the Goggin’s Challenge to raise funds for HSPD Torch Run, Eat at Jersey Mike’s on March 31st – Proceeds go to MMIA,Ā  Triangle Tri in June, Krispy Kreme has BOGO on dozen donuts today, Wilmington Marathon/Half still on for April 16th (March 7th is the last day to defer).

Prayer Requests: Doc’s high school aged daughter getting surgery due to Chrones, praise for YHC’s son getting an A on his PSY Final,

2nd F @ Panera