FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out
Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.
EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark
FNGs: None
Warm Up: There was no warm-up. 1st lap was part of the workout.
The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees
1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.
Mary: Finish out with some stretching
Announcements: Rune
T-Claps (Recognition): All that EC this morning
Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.
The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan. Â We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???
FNGâs:Â None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankensteinâs with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round. Â This was a great mix of pax I donât often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!
4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8âs, and Lawnmowers.
The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, âman, if thatâs new school we should put on some Hanson or the Monkeys.â Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of âthis playlist is kinda psychoticâ. YHC responded, âyeah I know  I like it!â At the same time YHC mentioned that Boy George is a doppelgĂ€nger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now thatâs 1983. Of course, 16 bit says, âisnât it all really old school nowadays?â  Good point.
Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSFâs, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!
Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHCâs shovel flag as the blasting rain was coming in…good lookinâ our!
Prayer: Pax with moms in Hospice including Pabloâs family and Martini. My daughter Julia. Â Thanks for letting me take the lead today fellas!
EC: Everyone but Red
FNGs: Not today
Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC
The Workout:
We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.
Mary: THE Dawgpound led us in some stretches and cool down.
Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.
T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.
Prayer: Wallaby, unspoken, those that are struggling.
YHC took us out. Always an honor to lead.
EC: Aquaman, Full House, Redenbacher
FNGs: None
Warm Up: 10X SSH and 10X Good Mornings
The Workout:
Little Dipper was in play
Mary: Not today
Announcements: Check Slack and FB
T-Claps (Recognition): All PAX for picking up the 6.
Prayer: Wallaby, unspoken
Aquaman shared a great message with the group at CoT. He said he recently took a step back to evaluate if he was really in the process of “accelerating”. He challenged all of us to really take the time to reflect and see if we are just coasting through the days and weeks or are we making a conscious effort to accelerate in all aspects of our lives and all 3 Fs? Challenge accepted.
YHC took us out. Thank you for the opportunity to lead.
EC: Emeril & Skidmark
FNGs: not this day
Warm Up: Warm up lap with stops for SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Fazio Arm Circles. The mumble chatter picked up during the lap so we did 10 burpees OYO to make sure everyone was getting their moneyâs worth.
The Workout: 4 corners pyramid. 5 laps around the complex.
Corner 1 – 5 Merkins
Corner 2 – 10 LBC
Corner 3 – 15 squats
Corner 4 – all the exercises above.
Lap 2 double it and Lap 3 triple it before we take it all down on laps 4&5.
All PAX got at least 3 miles.
Mary: Homer to Marge, Big Boy Sit Ups and Low Slow Flutter. Then Dawgpound led us in 4 minutes of stretching.
Announcements: Fritter look a like this week. Rune (running in June)
T-Claps (Recognition):
Prayer: All healthcare workers, Wallaby
YHC took us out. It was a pleasure to lead you men this morning. Iâll try to do better next time.
FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route. Good route, lots of mumblechatter, all helped pick up the six. Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders
YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!
EC: Aquaman, Pikachu, Skidmark
FNGs: Not today
Warm Up: 10X SSH and 10 Daisy Pickers
The Workout:
Turkey Leg was in play this morning.
Mary: MIA
Announcements: Check Slack and FB
T-Claps (Recognition): Everyone for picking up the 6 throughout the route.
Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken
Dumbo took us out.
Always an honor to lead.
EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!
We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.
B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats
PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dallâs sister, Full House uncle, healthcare workers. YHC took us out.
This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. Itâs important that we are all intentional with our resources. Donât coast through life men, find a problem and fix it. We are ALL counting on you!
Thanks for the opportunity to lead you men this morning. Iâll try to do better next time.
11 Pax made their way to Paradise City. Pre-blast asked for reflection on whether you could catch Forrest Gump so Pax should have had some idea what was about to happen. Working from home has enabled Pax to catch last minute zzzz’s leading to limited EC and guys showing up at 5:29.
The mornings are always beautiful at Paradise City. All HC’s present and accounted for. Limited mumble chatter.
EC: Aquaman, Vasoline, Skidmark
FNGs: None
Warm Up: 1 lap with stops for SSH x20, Good mornings x 10, Sir Fazio Arm Circles x 10 F/R, Hillbillies x 10
The Workout: 3 laps of Catch Me if you can 2 man Indian Runs.
Lap 1: 5 merkins
Switch partners
Lap 2: 5 squats
Switch partners
Lap 3: 3 burpees
Mosey to the ramp for 11’s. Merkins at the bottom, lunges at the top.
Audible halfway through and mosey to the court for Mary.
Mary: Yoga stretches
Announcements: Bring your Yoga mat to Purple Cobra. Q sheet is empty. If you plan on posting at a workout sign up to Q it. And Pre-Blast the workout.
T-Claps (Recognition): Vasoline making it to the morning workout
Prayer: Wallaby, Wrangler’s daughter