Tag Archive for: Dumbo

Plates and Indian Runs

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Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins.  We did this for 2 laps to make sure everyone got their merkins in.

 

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

 

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

 

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

Guest-Guest-Guest DJ

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Emeril was supposed to be guest DJ.  He didn’t show.  The backup guest DJ was supposed to be Midget and he didn’t show.  Thank you Apple Radio station Rock Workout.

Warm Up:

Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers

The Workout:

100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

50 Kettlebell Swings  (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

25 Kettlebell Swings  (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

15 Midget Love Handles
20 Tricep Presses

20 Midget Love Handles
20 Tricep Presses

30 Frog Jumps
25 Frog Jumps

Mary:

Leg Stretching this Q needs to run tomorrow
Announcements:

Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order

Prayer:

Crablegs
Clay
Eastern Carolina

Hill Climb

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 Paxof 17 Double D, 187, Gump, M4L, The Natural, H1N1, Mezzi,Fedex, Fonzie, Dumbo, R22, Modify,Picachu, Farva, Doc, Beater, LED

Warm Up:

jog around court’s to concession stands, 20 SSH, 20 good mornings, 20 cotton pickers, 20 imperial walkers, 20 hill billys, 10 burpees.

10 step ups on each leg at wall, 20 monkey humpers

 

The Workout

Paired up. One Pax got a rock while others held plank at end of parking lot. One  did barley crawling to half way while the other  did lungees. Switch and finished at bottom of hill.

Pax with rock did 21st of curls while other climbed hill and did 7 erkins, derkins, and dips at top. Pax switched

Pax with rock did 7 rows, 7 row to squat, and 7 rows to a squat and then overhead press while partner climbed hill and did 7 erkins derkins and dips. 3rd exercise was 20 tri extensions and repeated hill climb

Mary:

20 American hammers,20 lbc, 20xic low slow flutter, 20 pickle pounders, 20 Homer to marge,20 box cutters, 20 Peter parkers all IC

Announcements:

csaup cary, hshm practice run Saturday 6am at ting, Reminder to check your health even when you think your in good shape cause you are posting. Annual Dr checkups.

Prayer:

Double D family and father. loss of Pax in Atlanta during workout

More LBCs than Squats?

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Warm Up:

Normal lap around parking lot and onto Sunset Lake Rd.  We did karaoke up to the light while UTI took the crown on the new Cobra Sunrise Strava segment.

Circled up by the flag and did the following:

Moroccan Nightclubs IC x15

Imperial Walkers IC x15

Hillbillies IC x15

Frankenstein Kicks IC x15

 

The Workout:

Mosey over to the Urgent Care parking lot across Holly Springs Rd

Partnered up for Burp Back Mountain

 

Mosey over to the Dollar Tree drive thru

Partnered up for Chicken Peckers and People’s Chair

Done IC 30, 20, 10 – switching each time

 

Mosey over to parking lot by the Dry Cleaners

Partnered up for Dora (modified 1,2,3)

Partner 1 did lunges to the 2nd tree and back

Partner 2 did 50 merkins, 100 squats, and 150 LBCs

YHC didn’t realize that usually Pax do more squats than LBCs.

 

Mary:

Circled up and did the following:

Boat Canoe IC x10

Russian Hammer IC x10

Homer to Marge IC x15

Announcements:

South Wake Beer Mile 10/13 @ CBC

New shirt design coming for HSHM?

Carpex CSAUP date?
Prayer:

Crablegs

SSDD

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21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome BĂ©la and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

Two dropped in cause Cletus was to Easy

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Warm Up:

Stayed at the playground and circled up.

Good Mornings
Daisy Pickers
Fazio Arm Circles
Mucho Chesto

The Workout:

Rounds of Kettlebell only Excercises

Round1 — We went through Three Times

Kettlebell Swing 35 Reps, 25 Reps, 33 Reps (Nemo picked a number between 25 and 35)
Kettlebell Reverse Lunge
Kettlebell Pistol Row
Midget 4 Life Crunch

Round2 — We went through Three times

Kettlebell Plyo Pushup
Kettlebell Squat
Bottoms up Kettlebell Press
American Hammers

Round3 — We went through Two times

Kettlebell Chest Squeeze
Kettlebell Bus Drivers
Single Leg Deadlift

Mary:

Stretched out the legs since I knew mine where going to be soar.

Announcements:

Carpex CSAUP October 20th

Prayer:
Crableg’s, Clay and all unspoken prayers.

Merkin Count w/ Back Planks

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EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

90s Hip Hop was not as good as 80s

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The Q went with 90s Hip Hop.  There was a lot of good songs on the Apple Playlist.  Unfortunately, there was also a lot of songs no one knew.

Warm Up:

25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers

The Workout:

Partner up and grab a station.  Tabata base workout with 45 seconds on 15 seconds off

Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row

Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row

Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings

Mountain Climber Burpee Ramo to “The Man” by the Killers

Mary:

Buford led the Mary.  It was excellent seeing him lead.

Announcements:

New AO Tuesday Purple Dragon
Torch Run Saturday Morning

Prayer:

Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs

Lexicon fun at PT

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Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges

once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes.  All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons

In the Wake of Flo Jo

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Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.