Dawgpound – Page 33 – F3 South Wake

Welcome Midget Flow

September 28, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: 16-bit, Breach, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Lucky Charms, Mookie, Pablo, POTS, Sea Breeze, UTI, Wallaby

Yoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:

Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.

Circled up for the following:

Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers

Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing

The Workout:

I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.

Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand

Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl

Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm

5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs

5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs

5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs

Mary:

Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)

3 rounds of the Midget Flow

Announcements:

Picnic October 12th

T-Claps (Recognition):

UTI with breath taker

Prayer:

All Pax training for something
Unspoken Prayers

Disney won Breathtaker!!!

September 26, 2019/in Disney /QIC: Pablo
PAX: 187, Axe, Bobby Dall, Dawgpound, Deadbolt, Dumbo, Emeril, M4L, Mookie, Pablo, UTI

PAX of 6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy. Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker. Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles. There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school. Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat. PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps. PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII, then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps. Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop. Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag. On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat. PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

Plenty of Options…

September 25, 2019/in AO Post, Running 4 the John /QIC: Redenbacher
PAX: 187, Axe, Banana Seat, Cowboy, Dawgpound, Full House, Lipstick, Master Shake, Redenbacher, Rut, Slide Rule

EC: Lipstick, Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.

The Workout: There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements: Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

Where’s LED? I mean Cupid? Ah hell. I got this Q

September 24, 2019/in Paradise City /QIC: Emeril
PAX: 187, Dawgpound, Dumbo, Emeril, Lipstick, Lucky Charms, Pablo, Sea Breeze, ShamWow!, Snap, The Natural

PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us. Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC. Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO. The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge. Snap won with 6 repetitions. Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields. SSH, Good Mornings, Windmills

The Workout: Nickels: 5 burpees at bottom of the ramp. Run to corner near tennis courts. x5 deconstructed merkins (5 wide, 5 normal, 5 close). Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy. Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out

A Nutcracker Trip to Vegas

September 24, 2019/in AO Post, Nutcracker /QIC: Slide Rule
PAX: Alpine, Bernie, Blue Hen, Chickenfoot, Da Business, Dawgpound, Flanigan, Pigpen, Slide Rule, The Natural, UTI

FNGs: N/A
Warm Up: Standard things. SSH, Imperial Squat Walkers. Fazios. A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you. Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened. Normal stuffs
Announcements: Let’s party in style. Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie. Bro, we’re here for ya.

Mystery Route at R4TJ

September 18, 2019/in AO Post, Running 4 the John /QIC: Redenbacher
PAX: 187, Axe, Banana Seat, Buford, Cowboy, Dawgpound, Full House, Master Shake, Nemo, Redenbacher, Skidmark, UTI

EC: Full House, Nemo, Redenbacher, Skidmark, UTI

FNGs: Nope.

Warm Up: Mosey to the top of ramp at Ting. Circle up, 10 x SSH and 10 x Daisy Pickers. We went over the route and headed out.

The Workout: The original plan was to keep the HSHM theme but YHC modified the route and we headed up Main Street and turned left on Holly Springs Road, left into Jones Park and followed the Greenway until we reached Wellspring Drive, took a right on Arctic Ridge Way for a quick out and back, and then proceeded back to Ting (last few miles of HSHM route). The route ended up a little bit short so PAX scattered a little bit at Ting to round off the mileage. Circled back up for CoT.

Mary: MIA

Announcements:

South Wake annual family picnic is Saturday October 12th from 11am until. Bring your M, bring your 2.0s, and bring some yard games.
Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Master Shake! Great job this week and getting the miles in this morning!

Prayer: Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

Norm’s Send Off

September 17, 2019/in Nutcracker /QIC: Wiggly
PAX: Alpine, Blue Hen, Buford, Dawgpound, Farva, Flanigan, Martini, Norm, Pikachu, Quiver, Slide Rule, Wiggly, Yosemite

Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15 Durkins x 15 Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15 mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20, LBC x 20, american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

Katniss Most Improved

September 17, 2019/in Paradise City /QIC: Dawgpound
PAX: Cowboy, Dawgpound, Dumbo, Katniss, Lipstick, Master Shake, Snap, UTI, Wiggly, Yogurt

For the first fitness test we had 25 Pax. This one 9 Pax. 2 pax for the first time. Nice job setting the benchmark Yogurt and Master Shake. Surprisingly most pax took a small step backwards. The summer test, must have been a nice cool day.

Lipstick was there for EC, which he was out running so was he really there? Then he showed up at CoT. The main is training for a Full Marathon. Great job getting out there and running. I know I wouldn’t want to be doing all that running. I wish Lipstick the best of luck training and running his first full. I imagine there to be many more in his future.

Yoga EC:Dawgpound Dumbo
EC: Lipstick, UTI
RAMP EC: Yogurt, Katniss, Cowboy, Wiggly, Dawgpound
FNGs: None
Warm Up:
Circled up for the Following:

Fazio Arm Circles off course forwards and backwards
Good Mornings
Frankenstiens
Hillbillies, but I fooled everyone by doing Imperial Walkers.
Imperial Walkers

Boy I should do this thing the day of. I’m having troubling remembering this stuff. 🙂

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Mary:

We where too busy adding up scores for Mary. Maybe next time.

Announcements:

Picnic October 12th

T-Claps (Recognition):

Congratulations to all who did the Paradise City Fitness Test. Awesome job Katniss improving the most.

Prayer:

Shredder
All Pax with injuries

9/11 Stair Climb

September 16, 2019/in AO Post, Convergence /QIC: Warbucks
PAX: 16-bit, Abe, Banana Seat, Bernie, Blue Hen, Breach, Buford, Chips, Coal Ash, Dahmer, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Farva, FedEx, Foghorn, Gump, Lucky Charms, M4L, Martini, Maybelline, Moby, Modify, Noah's Ark, Norm, Pablo, Peak Week, Pikachu, Pony Boy, Quiver, R22, ShamWow!, Side Piece, Smokey, Sprinkler, Swanson, UTI, Warbucks, Wiggly, Yogi, Yosemite

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

I can see for Miles and Miles and….

September 16, 2019/in U Turn /QIC: ShamWow
PAX: Abe, Alpine, Aquaman, Axe, Beater, Bulls Eye, Cowboy, Dawgpound, Full House, H1N1, Lipstick, Lipsync, Martini, Maybelline, Pablo, Pikachu, Redenbacher, ShamWow!, Skidmark

FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3) and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer: Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

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