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Mixing it up at Captain Caveman

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PAX: , , ,

FNGs:none
Warm Up: mosey, SSH x 20, daisy pickers x 10, sir fascio arm circles forward and backward x 10, good mornings x 10, thumbs up x 10
The Workout:various exercises done by the group while 1 pax runs a lap around the parking garage and then quick steps through 2 exercise ladders

we did 2 sets of each exercise:

Cookie pouches, sumo squats, bridge press, wonderbra, curls, tricep extensions, lawn mower, metronome behind the head, suitcases, side plank arm extension

Mary:  all exercises in cadence- homer to marge x 10, with right leg up x 10, with left leg up x 10, , pickle pounders x 10, american hammers x 10
Announcements: see slack
T-Claps (Recognition):
Prayer: see slack

No merlot today

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YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….


FNGs:

None today – sad. Need to go EH some sad clowns.
Warm Up:

Mosey to the top of the ramp – SSH x52 IC

Mosey to the bathroom parking lot – Good Morning x8 IC

Mosey to the far corner – Diamond Merkin x20

Mosey to the basketball court – Hillbillie x10 IC

Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:

Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):

  • 10 Merkins
  • 10 Merkins
  • 10 Squats
  • 10 Squats
  • 10 Burpees (I said it was because of mumblechatter but Pablo was right – we were doing them no matter what)
  • 10 Burpees

We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.

After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:

Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.

10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:

3rd F projects in the coming weekends
Prayer:

187’s M for continued recovery

All our pax to go out in the world and lead

The Kneeler is Born…

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21 Strong rolled out at 5:30 for 5+ miles.  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.  Numerous PAX out this am for early morning miles and EC.  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

 

The Mario Cart Lineup Continues

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Saturday March 20th, 2020

FNGs: Welcome ‘Peach Beach’

Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi.  YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX.  Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).

Warm Up:  quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.

The Workout: 3mi and 6mi option

Mary: no time today

Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack

T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring!  Emeril recruiting a 4th FNG in just as many weeks

Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted

No Quads Necessary

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A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…

FNG’s: no
Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:

Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.

Mary: 2o nice n slow Good Mornings IC.
Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
T-Claps (Recognition):
Prayer: Motor Boatin’ with good health test results. YHC took us out.

Do Pigeons fart?

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FNGs: None
Warm Up: Mosey to the bank on HS road. Leg swings and tiger claws in the drive thru
The Workout:


Mary: stretching and a lengthy conversation about pigeons
Announcements: Long Ass Run. Need a Q for Ivan next week
T-Claps (Recognition):
Prayer: job searches, weather today

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  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.  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.  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.  “Everyone say hello to Yoshi.”

Warm Up:  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.  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!  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.  Thankful for everything the good Lord provides.  YHC took us out.

Buzzards with Random Counts

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YHC cooked up a plan to get everyone here between 3-3.5 miles during the workout. Random counts at stops along the way were on the bill today as we primarily circled the soccer fields like buzzards in 8 Man Indian Run lines. Strong work put in by all PAX along the way. Bear crawls were a last minute consideration at the prodding of Pikachu during the Gloom, but ultimately time expired.

ECers’: Skidmark, Pikachu, Full House, U.T.I., and YHC.

FNG’s: none
Warm Up: Good Mornings x20 IC followed by a warm up mosey with stops along the way around the large lot in front of the ball fields. Warm-ups included: Sir Fazio Arm Circles x10 IC (F/R), Imperial Walkers x10 IC, Hillbillies x10 IC, 10 Burpees for a very late arrival, and Windmills x10 IC.
The Workout: We counted off into two 8 man Indian Run lines. Every stop at the BBall Court would be 5 burpees, every time passing the flags at the stadium entrance would be 7 Star Jumps. Each time the Indian Run groups crossed paths, YHC would call an exercise. Exercises included: Merkins x30, Mountain Climbers x14 IC, SSH x40 IC, Prisoner Squats x37, Plank Jacks x17 IC, Hand Release Merkins x 21, Squat Jumps x17…I think. We circled a total of 4 times, switching directions halfway through.

Groups converged at the bottom of the ramp for 25 IC LSF’s led by Skidmark. We moved on to a series of short hill repeats up the ramp. Started at the first light pole with 14 merkins, ran to the top for 6 step-ups. Each time back we deleted a light pole and 1 merkin. Some PAX may have got down as low as 10 merkins before we had to call it quits at the top of the ramp and head back on a mosey to the BBall Court for Mary.
Mary: Homer to Marge x20 IC, Box Cutters x 20 IC
Announcements: TedTalk Tuesday about Shield Locks…tune in. Long Ass Run Saturday the 27th, check Slack for details.
T-Claps (Recognition): The HIM’s at Ting who just kept going today…several fellas were tired, YHC could tell…but we inspire eachother to move forward.
Prayer: Roger Roger cousin with stroke and brain tumor, his family friend Maggie (breast cancer). Dumbo stepped up to take us out. Strong work, YHC was blessed to lead today!

Who let the dog out?

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FNGs: None

EC: Emeril.  Was hoping Dawgpound would show up but apparently he’s on puppy duty and EC is a no go for the next couple weeks.

Warm Up:
Bounce
Spinal Rotation
Swimmers
Hips in barrel
Hinge
Foot Trace

The Workout:

Each exercise 10 each side or 20 combined

Round 1:
Seated Shoulder Press
20 LBC in cadence

Round 2:
Seated Shoulder Press
Ballistic Curl
20 LBC in cadence
Round 3:
Seated Shoulder Press
Ballistic Curl
Arched chest press
20 LBC in cadence
Round 4:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
20 Low Slow Flutter in cadence
Round 5:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
20 Low Slow Flutter in cadence
Round 6:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
Squats of some form
20 Low Slow Flutter in cadence
Work back down removing an exercise.  We threw in some burpees and Merkins to replace the core exercise.  We got through all 12 rounds.

Mary:
Homer to Marge was all we had time for


Announcements:
Long ass run, Ted Talk (Shield Lock)


T-Claps (Recognition):


Prayer:
Mike’s family (Pumpkin Spices friend that passed), Sadiq, Doc and Norm

Are you a professional?

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FNGs:

None today 🙁
Warm Up:

SSH while waiting on the late arrivals – x15 IC

Good morning x10 IC

Mosey to the track

Daisy picker x10 IC

Warm up lap

Grab some fence – leg swings 8x front to back and side to side

Tiger claws x10

The Workout:

Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).

Mary:

Mosey back to the flag

Forward fold, leg stretches, butterfly demonstration courtesy of Full House

Announcements:

Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.

T-Claps (Recognition):

Lipstick and YHC (can you t-claps yourself?) for being on time this week

McNugget for getting out there despite injury restrictions – always good to see you bro

Skidmark and Cupid for getting after it while dealing with the side effects of the jab.

Red Chair for having our back as always.

Solid 2nd F today – always a highlight of my day.

Prayer:

COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.

Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.