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Gut Bombs

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6 pax crawled out of the fartsack on Super Bowl Monday hoping for beat down and hoping to keep their Super Bowl Sunday feast contained in their stomachs. Based on the menus described their was about to be a lot of “fire in the hole” if you know what I mean. There were threats of merlot but we never got to see any. We did see a few pit stops and impressive belching.

EC: Full House, Skidmark

FNGs: None
Warm Up: We did burpees until Dumbo joined us after coming in HOT!! 1 loop with Imperial Walkers, Hillbillies, and SSH.
The Workout: 6 man Kansas City Chief Run around the complex stopping at every other corners for a 20 count exercise. This included merkins, squats, LBCs, and SSH. Completed 2 laps. Everyone run on the right of the line, except Java. Only he can run over his dog.

To the parking lot for a variation of stack up suicides with 3 man Indian Run. 2 burpees, 4 squats, 6 LBCs, 8 merkins, 10 star jumps at the top of the stairs.

Finished with 7’s of squats and star jumps.
Mary: Yoga stretches because we should be doing a lot more of this.
Announcements: 2/22 Long Ass Run, Saturday 2/8 from 10-2 come build a greenhouse at HS food cupboard.
T-Claps (Recognition): Emeril for not splashing merlot
Prayer: Wallabee and those battling addictions. Those battling cancers and other health conditions.

Dumbo took us out.

Super Sunday, High-Intensity, Centennial Reps

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In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

RailRoaded At TBD

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You know it’s time to start the workout when FloJo, Hardy, and Poopeater arrive. Today, they were about 30 seconds late. Ordinarily, they are exactly on time at 5:30, a just-in-time operation!

Warm-up: Mosey + Burpees

Mosey onto Stinson, stop at first parking lot, SSH 25x

Continue mosey down Stinson to Noonday, 10 burpees OYO, mosey back up to parking lot.

There’s your warm-up! Dawgpound: Why did we have to go down the hill to do those burpees? Because after Q’ing and working out at Womble for so long, we needed a different warmup.

The Thang: Railroad Tracks

After having fun with this format on Monday, I decided to continue today.

In the parking lot, each of the 12 PAX planks up on the first 12 lines. First PAX (YHC) runs to end of PAX like an Indian Run to the first open line. Plank up. Each PAX follows until we reach the end. My idea was to simply run back to the beginning from there. But, the first PAX to round the corner (Cowboy?) found a whole new set of parking spots around the corner, paralleling the first set. He started the railroad there and we returned same as we came. Bonus!

Next sets of exercises, same format: Guantanamo, 5 hand-release Merkins, WWIIs before your run to front of line. PAX holds 6 inch while the one PAX does WWII.

Mr. Clarity (i.e., Pablo) kept asking questions, claiming that he was just seeking clarity. Seemed suspiciously like he was trying hi-jack my Q! Indeed the Fritter Goobers brought more chatter to this parking lot than it has heard since the last installment of Ivan.

Balls to the Wall by Request:

Sprinkler and POTS were disappointed we did not do BTW on Monday. So, making sure not to disappoint, we moseyed to the amphitheater. OK, so Sprinkler was genuinely happy to have this exercise, pretty sure he could go 5 minutes. POTS was not as pleased.

Upon finishing up the WWII railroads, PAX moseyed one-by-one down to the amphitheater and took People’s Chair position on the wall. First round 10 second count by each PAX. FloJo is now famous for his I, II, III, IV, V, VI, VII, VIII, IX, X counting method.

Mary: American Hammers, pickle pounders, LBCs, etc.

Announcements: Check Slack

Prayer Requests: Sprinkler and his family as they lay his father to rest today. Dawgpound safe air travels. FloJo as his family considers adoption.

Bringing Back the Band!

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FNGs: none

Warm Up: PAX moseyed over behind Town Hall Burger and Beer. Warm ups included Side Straddle Hops,  Imperial Walkers, Hillbillies, Windmills, and Fozio Arm Circles forward and back.

The Workout: PAX then headed down to the bottom of Lassiter road, partnered up for various resistant band exercises. Partner 1 did the exercises while Partner 2 ran up the hill to Matthews road.  The hill series consisted of  left facing side straddle, followed with right sided facing side straddle, followed by running backwards and finally regular sprint.

The resistant band exercises consisted of Merkins, Curls for the Girls, Overhead Squats, Upright Rows,Squat Reverse Fly, Tricep press, Bent over rows,  Split leg lunge, Curl Hold, and Outer Thigh Raises.

Mary: PAX moseyed back to starting area for some Dying Cockroaches , Low Slow Flutter in cadence, Box Cutters, Alternating Toe Touches, and   LBC’s

Announcements: Q sheet signup, help with Snap with moving Thursday at 6:15 at his office  and Food Pantry this weekend.  Honor to lead and hope you had fun.

T-Claps (Recognition): EC Deadbolt, 187, Pablo, Bobby Dahl, Dawgpound, Mookie

Prayer: Wallaby spoken and unspoken prayers

Native American Mosey on a Monday

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8 men took the DRP and showed up at Paradise City. One lonely sole didn’t think it would be enough so they did EC. Everyone got at least 3 miles for a high tempo start to the week. Aye!

Indian Run

FNGs: Not today!

EC: Pablo

Warm Up: Mosey to top of the ramp for SSH, Good mornings and Windmill. Mosey to back corner for Imperial Walkers, Hillbillies and Daisy pickers. Mosey to the rail for back stroke and irkins.

The Workout: Split into two 4 man Indian run groups. Make laps around the complex stopping for 5 hand release merkins at the top of the ramp, 10 big boy sit ups at the back corner and 15 jump squats at the rail. Each group of 4 was supposed to skip a lap around the complex and do a Dora (100 merkins, 200 LBC and 300 squat). One group might have done it twice (could be bad instructions or bad listening…)

Mary: Good mornings ICx10, Homer to Marge ICx20, Low Slow Flutter ICx20

Announcements: Greenhouse 2/1, Move Snap this Thursday at 6pm, Long Ass ATT run coming up soon.

T-Claps (Recognition):

Prayer: Those looking for work (Lee), thanksgiving for our ability to get out with a group of men and get stronger.

It is always a honor to lead you men. I’ll try to do better next time!

Building a Flow with your Host Dawgpound

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It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

Deadbolt’s Love Affair

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If you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.

EC: Skidmark

FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military

David Goggins Stay F’ing Hard

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EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

21 at U-turn! Be SAFE!

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FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber