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A quiet day at the park

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Today was YHC’s last day as site Q for Kenny’s Grave. The year flew by and now it’s in another HIM’s leadership, Modify. PAX of 10 showed up with what seemed like muzzels on there mouths. Not much chatter at all as we took care of business. The weather was pleasantly cooler and the grass was full of dew. EC finished up at 0527 so Q had about 2 mins to spare. Here is what we did.

EC:
Cupid and Banana Seat

Warm Up:
Laps with butt kickers and high knees then down to the ladders and snake the hill backwards
Smurf jacks x25 (increasing speed)
Windmills x15
Reverse prisoner squats x20
Squatted marocan night clubs into pretzel x20

The Workout:
Wheel of animal walk – curb to curb (frog, bear, duck, crab) with 4 types of merkins

Laps and ladders with backwards snake hill work

Mosey down to field
Welsh Dragons- 4 bear crawls, 1 merkin, 1 plank jack, tap back of each shoulder. 4 bears, 2 merkins, 2 plank jacks, back shoulder taps x2 each, increased reps by 1 up to 10 total.

Laps and ladders with backwards snake hill work

Mosey to court – BTTW for the 6
Burpee suicides – add 2 reps after each trip (2,4,6,8,10) total 30 burpees and 5 suicides

Mary:
Windshield wipers
Exaggerated LSF
Protractor
Figure 8’s
Chillcut into pickle pounders
HAND

Announcements:
See FB/Slack

T-Claps (Recognition):
Modify for stepping up as new site Q at Kenny’s Grave.

Prayer:
Swim family, their 2 yr old was found face down in pool. Currently on life support and brain dead. Decision coming today on what to do about his life. H1N1’s wife and Messi’s mom is sick. Relationship struggles. Noah’s Ark family. Shredder. Crab Legs.

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

Audible at Mutiny

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FNGs:  none BUT welcome back Snip!

Warm Up:  Run around the pitch.  Circle up for Michael Phelps, 25 SSH, 10 daisy Pickers, fozzio Arm Circles (F/B), HB, IW, Static Arm stretches.

The Workout:  Q showed up on time with a game plan but was not feeling it; shared his concern with Gump.  Immediately called an audible from a boot camp workout with rocks to a game of Ultimate Frisbee!  Dropped Frisbees and Frisbees out of bounds resulted in 3 rep exercises (various).  Scores resulted in 10 count exercises.

Mary:  Each PAX called out a core exercise ranging from Pickle-pounders to American Hammers.

Announcements:  CSAUP (Greenville), Salamander game, BRR Training…See Slack/FB

T-Claps (Recognition):  Norm – two weeks of Army training completed.

Prayer: Horrible murder-suicide tragedy in Norm’s Unit; Injured PAX; Silent prayers; Family members with cancer.

EC:  The Natural

Always an honor leading such a fine group of HIM!

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.

Groundpounder Backblast- The Rock is my Friend

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Pax of 8 showed up for some fun in the sun on a humid Saturday morning. Pikachu, Dauber, Doc, Pac-Man, Lipstick(W/Breathtaker) Cupid 8-Bit and Breach on the Q

FNGs: None

Warm-Up: Started with a light jog around the pond and circle up for 22 counts of SSH, Imperial Walkers, Prisoner squats, Pickers, and Frankensteins

The Workout: The workout started like any normal workout with a traveling Merkin session around the bricks on the baseball field, then on to some quick feet, where Pickachu knocked his grape on the pole of the batting cage. We moseyed over to the wall for some step-ups. naturally 11 on each side for 22 total count and some dips to finish it off.

We caught some wall for balls and peoples chair before heading over to the rock pile to find some friends. After that, if a pax member dropped a rock it was a 10 burpee penalty. We went to a nice shady spot in the parking lot for a circle of fun. Shoker here but it was 22 counts of Curls for the girls, Tricep extensions, Homer to Marge, Bus drivers, Groundpounders Truck twists, Low slow flutter, WWIIs, and Hello Dolly.

A little John Cusak action over to the grass where we circled up for some 90 degree holds followed by some more John Cusack while one member of the pax Duck walked weaved in and out of the pax. Followed by an accidental on purpose drop of the rock for 10 Burpees. John Cusak back to the rock pile to return our friends home for the day.

Mosey over to the disc golf putting area where we circled up for a plank meltdown. One pax member would bear crawl around the outside of the circle where the other members are holding a plank. Regular, chill cut arms up, arms out and so till all the pax went around the circle.

Mary: Last 3 minutes were spent with some yoga moves to stretch out the hips
Announcements: Meg’s smile auction is tonight started at 6p in 12 oaks, CUASP next week in Greenville, Healing Transitions volunteer event coming up in Sept.

T-Claps (Recognition): Doc and Dauber for each getting a 6 pack in this week.

Prayer: Double D and his family and Crab legs as he travels.

Welcome White Claw and Duck Hunt

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Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

Top Gun VolleyBall…We Looked The Part Too

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PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂

FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,

Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

That was the Warm-up?

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Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Diego!!! They keep coming in!!

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PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning.  When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder.  The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured