Tag Archive for: Dumbo

11 PAX for PSs at PC

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FNGs:none. Sorry for the delay on BB

Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence

The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.

Mary: Time was tight but we did BoatCanoes and Dying Cockroaches

Announcements: M4L charity event and upcoming F3 picnic.

T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.

Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.

 

Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

PSA for R4TJ

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EC: Cowboy, Dawgpound, Emeril, Lipstick, Nemo, Redenbacher, Skidmark, UTI, Warbucks

FNGs: None

Warm Up: Some good mumblechatter, discussed the routes and headed out.

The Workout:

UTI was enfuego with his Public Service Announcement for R4TJ this week and as a result, a strong contingent of PAX were fired up and ready for some miles. We aim to please at R4TJ so YHC had a 3 mile and 5 mile option available for PAX to take advantage of this morning.

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

Mary: MIA

Announcements: F3 Family picnic October 12th.

Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Emeril, Lipstick, Nemo, and Warbucks for picking up the 6.

Prayer: Bernie and his family, unspoken

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

Welcome Midget Flow

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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!!!

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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

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

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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

1 Year for Purple Cobra as a Site

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This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises.  YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns.  Some of these were revisited today for the 1 year site special.  Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement.  We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom.  This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up.  Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D.  Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners.  Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW.  Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up.  YHC pulled out his Bose Speaker to play some Tumbthumping.  Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half.  As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake!  SYITG!

PT OUT!

Always Tape Your Nipples…#Meateater

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FNGs: None
Warm Up: SSH x20, High Knees, Wide Knees, High Knees, Butt Kickers, Daisy Pickers x10, Frankenstein x10, Stretching
The Workout: The U-Turn. Nothing Fancy, well, except for some conversation into mile 2. Bits and pieces were picked up by YHC from the PAX just ahead but what I picked up was that @Aquaman is a Meat eater… I’ll leave that right there.  Little did we know that @Redenbacher was having a DNA retention issue. The pictures explain it all, but maybe @Aquaman smelled blood in the air??

Reminder: Always tape your nips.

Mary:
Announcements:
T-Claps (Recognition): All PAX, YHC noted that for the first time in awhile that most of the pack was pacing together. It was awesome to watch and so many 6 pick-ups and guys just staying together. Well done. Great morning!
Prayer: Bernie, His M and Family. All those running BFC that day (@BoyGeorge), Shredder and his family

That’s one ugly coyote

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Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken

Katniss Most Improved

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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