Tag Archive for: Dawgpound

You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!

/in /by

Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.

This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.

Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.

Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.

Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).

Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.

Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.

The Workout:

Birthday Party#1

Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.

PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.

Birthday Party #2

Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..

Corner 1- 2 Burpees

Corner 2- 2 Burpees, 20 Prisoner Squats

Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers

Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps

Formed 2 Indian Run lines again and took PAX to the abyss

Birthday Party #3

At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out

YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor.  Mumblechatter was really low this morning and appeared to be all business.

Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.

Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.

Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!

Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.

Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families.  YHC took us out.

First Appearance of the Steel Mace

/in /by

Snow came the day before. Still 10 men braved the chilly weather to come see the steel mace!!

FNGs: Nope
Warm Up:
Quick lap to warmup
Circled up for the following
Good Mornings
Fazio Arm Circles
Leg Swings both directions both legs
BackStroke
The Workout:
Counted off by three. We had four stations, but I wanted groups of three since there were three Pax present that had already did a steel mace workout. They should be the Shepard for the steel mace. The goal was to keep the legs fresh for tomorrow’s long ass run.

3 complete circuits. Each Station was 2 minutes and 15 seconds. Each pax did 5 to 10 reps each exercise. After completion keep on going till the timer sounds.

Station 1:
Stairs — Run them or carry a bell. Just get up and down them.

Station 2:
Kettlebell
LawnMowers
Push up On the Bell
Push Press
Chest to Chest in bridge

Station 3:
Battle Rope and Core
Battle Rope
Midget Love Handles
Midget Getups
Midget Cookie Pouches

Station 4:
Steel Mace
Upper Cut
Bent Over Rows
Side Paddle Overhead (No lunge)
Kayak
Ballistic Curl

Mary:

Circled up for some stretching:

Leg across and open up the hips. Like getting in a pigeon pose but keep the leg straight
Runners pose and open up the hip
Runners pose concentration on going deeper
Fire Hydrant Circles
Fire Hydrant Kicks

Announcements:

ATT run tomorrow

T-Claps (Recognition):
Prayer:

Wallaby as he comes home from Rehab
Forceps and his family
John, Deadbolt’s friend that is battling cancer

Fruity Pebbles with a glass of OJ

/in /by

I’m going to get straight to the point. No talking smack on those that didn’t make it. No talking smack on other AOs. As long as you took the plunge today and did a workout with your brothers you are good in my book.

FNGs:  None have shown up.  They must have gotten lost.  I hope they are okay

Warm Up:

Jogged to the basketball hoop and circled up
30 Side Straddle Hops.  I meant to only do 25 but I missed my exit.
5 Foot traces both directions both feet
5 Legs swings both directions both feet
Wring out the shoulders.

The Workout:

Jog to pickup the bricks.  2 bricks per pax.

Bear Crawl with your bricks across the field
Cusack to the basketball hoop and circle up

We stacked the bricks on top of each other.  Then we got in a merkin position with one hand on the bricks.  Did a merkin and the hand that was on the ground we did a shoulder tap.  This will be referred to as Brick Merkin Taps

2 Rounds:
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
20 Exaggerated toe touches with the bricks in hand

We then airplane to the wall by the playground.  Arm’s straight out to the side.

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.   Once all pax completed the pull ups we moved to the flags.

1 Round:  — Should have been 2 but I noticed I was running out of time
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
20 Hello Dolly’s ‘I think that is what they are called’

Cusack to the bus drop off.

Pax got into two lines.  Plank jacks until you get to the front of the line.  Then once in the front boo boo bear crawl.  Switch legs at the median.  Run back to the line and continue the plank jacks.

Moved back to the flags

1 Round:  — Should have been 2 but I noticed I was running out of time.  Also dropped the Hello Dollys
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead

Airplane to the wall

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.  Once all pax completed the pull ups we moved to the basketball hoop.

1 Round: — Should have been two and I dropped the toe taps
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses

Return the bricks and jogged to the flags.  I was going to wheel barrow the bricks back across the field but no time.

Circled up for Mary

Mary:

Bring sally up/Bring Sally down  6 inches to 45 degrees
Homer to Marge
Luges
Supermans

Announcements:

Long Ass ATT run this weekend
Thursday 2F at Lowe’s Food 2.50 pints

T-Claps (Recognition):
Prayer:

Forceps and his family.
Wallby and his family as he continues his journey.
Lipstick’s sister.

Last Man Standing

/in , /by

YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Uturn DRP

/in /by

FNGs: None
Warm Up:

Circled up for the following.

Bounce while YHC explained the format for today’s run.  The 3 milers will start at 6:25 and will be lead by Sprinkler.  The 5 milers will go out together and will have three pick ups.  The first one being in 12 Oaks at the circle. The idea here is that this would be a long pickup but should be safer than Old Apex Holly Springs road.  The second pickup would be at the corner of Irving and Green Oaks.  The last pick up would be at the end.  The hope/goal was that all pax would finish at roughly the same time.

Foot traces in both directions
Frankensteins
Hip Openers

The Workout:

We ran.  Seriously for Uturn what do guys put in this section.

Mary:

Cirlced up for runners pose, and pigeon stretch.

Announcements:

Next Saturday is the ATT Long ass run.
Holly Springs Food Cupboard will be held the second week of October

T-Claps (Recognition):

Forceps

Q Source Message of the day:

Q 1.1 DRP (Daily Red Pill)

The daily commitment to accelerate Fitness, Fellowship and Faith

A man can not get right on their own.

“Going it alone, the Mascot is doomed to fail because no man can disengage the death grip he holds on his own status quo.  Absent a Disrupter, a man willing and able to create a disturbance in his enervated life, he will remain just as he is, clinging to the capsized boat of his life and incapable of initiating the Movement required to Get Right.”

Mascot is a symbol of a something rather than the something itself.

The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment.

The mascot has to commit to Movement, not just its appearance.

He must decide to turn Pro rather than continue life as an Amateur

The HIM knows that proper personal alignment requires the constant honing that can only be done through daily practice.  His focus Is on Preparedness.

An Amateur will start each day with the Blue Pill and live a life of seeming rather than being.

No man is too far wrong to Get Right.  It takes just one small movement.  The decision to take the Red Pill.  To commit to your acceleration.  

Prayer:

Forceps and his family

Like a Box of Chocolates

/in /by

FNGs: None

Warm Up:  Seven PAX showed up after a pre-blast of sweets and sweat.   Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises:  25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.

The Workout:  PAX counted off and then paired up.  Dauber went solo with an odd number of PAX.  Each PAX went to the box of “chocolates “ and pulled out a card.  15 Cards total.  Two exercises on each card:  an exercise for KB and another one.  Lots of mumble-chatter initially but it soon quieted down.  High-tempo workout for sure – everyone kept moving the entire time.

 

Mary:  No time left on the clock for her.

Announcements:  ATT run, need support with water via bike (see Slack)

T-Claps (Recognition):  First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)

Prayer:  Raising up Forcep, his family, his son.

2ndF at Harvest Moon

 

An honor to lead. -Dauber

Speed Racer Take 2

/in /by

It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

Good Times at Johnsville

/in /by

EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Only 12 poles…

/in /by
PAX: Snap, Pikachu, Emeril, Java, Dawgpound, Buford

FNGs:none
Warm Up:SSH, windmills, fazio arm circles, high knees, butt-kickers, and karaoke.
The Workout: Tabata style: 20 seconds of exercise, 10 seconds of rest, 3 sets each of 4 exercises for a total of 6 minutes per set of exercises.

Set 1 (lower body): Lateral jumps, Pop squats – wide squat followed by narrow squat (dubbed “Rice Crispies” by Dawgpound), jump lunges, sumo squats with kick

Ran to the top of the ramp for Set 2 (upper body): scorpion dry docks, dips, balls to the wall, and burpees.

Indian run around the park to the bottom of the ramp where we did 12s/ladder.  Sprint to the first light pole, do one merkin jog to the bottom of the ramp for 12 star jumps all together, sprint to second pole, do two merkins, jog to the bottom for 11 star jumps, etc etc

Mary: started Mary going around circle and each pax picking an exercise and 10 count.
Announcements: New permanent F2 at Food Lion on Thursdays at 6
T-Claps (Recognition):
Prayer: Pikachu’s wife, Snap’s employment

Something New

/in /by

SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out