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Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Will We Get Wet Today???

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A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

Wrassling at Disney

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EC: 187, Dawgpound, Emeril

FNGs: Nope, not today!

Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”

The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.

Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.

“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.

Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.

Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!

Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!

T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!

Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.

I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!

Welcome to Spring: Light, warm, bit of rain, and Thunder

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PAX: , , , ,

FNGs: None

Warm Up:

Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.

The Workout:

Pyramid 1 to 10 to 1 of:

Box Jumps

Erkins

Dips

Crunches

Rolling side plank

Mary:

2 times around the circle for a 10 count each

Announcements:

See Slack/Facebook, 3rd F items

Prayer:

Forceps and family

COVID19 – To be calm and wise. To not act out of fear or panic but to trust in God.

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

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

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

I Wonder Why He Moved That Trash Can?

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The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Hey Pax, Can Someone Give Me a Ride to…

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YHC discovered a new way to get someone to a workout.  There’s the standard EH. Then there’s the “smack talk ‘em into it”. Finally, there’s the I locked my keys in the car, need a ride to the AO, and btw…I’m supposed to Q. That’s where I was after some miles at U-Turn this AM. But Sprinkler came to the rescue to give me a lift. Without my shovel flag, gloves, dice, winky, and other non-sweated through gear in my locked car… we began the AO at 0730.

FNG’s: nada
Warm Up: SSH x30, and then 10 counts of: IW, HB, Good Mornings, Frankenstein’s, Moroccan Night Clubs, Seal Clap, and Overhead Claps.
The Workout: To the rocks men!  YHC called a series of exercises with 20, 15, and a few 10 counts of the following:

Rut Rows x 3, Ground Pounders (only 1x), Squats x 4, Curls for the girls x 3, Tricep Press x 2, Bus Drivers, Wonder Bras, Shoulder Press x 2, Toe Taps, and, of course, in true GP fashion…the Rock Spanks! Pax switched rocks frequently.

Pax bring rocks to parking lot with everyone on their six. 6 rounds of Chest Presses and 6 rounds of ab work all with rocks. Ab work was 10 cts., presses were 10,15,20,20,15,10 counts.

Over to the bleacher area…an area apparently historically underused at this AO judging by the mumblechatter. Let’s open up this can!

Pax grab a fistful of fence for 30 count fence squats.

Half the pax engaged in a bleacher close grip Merkin ladder up and down the bleachers as the “timers”. Remaining pax did AMRAP dips at the knee wall. Switch.  Arms spent!

20 count step-ups at the knee wall.

We moseyed over to the restroom hut for some alternating series of People’s Chair and BTTW.  3 rounds of this with all pax counting the time with 7 counts, then 6, finally 5.

Moseyed back to the flag.

Mary: YHC realized we skipped dirkins, so we did 10 of those IC. Finished with 5 burpees OYO.
Announcements: Lots of things to get involved in on Slack. Wilmington race coming up.
T-Claps (Recognition): Needless to say…Sprinkler for making my Q happen. Farva… for always choosing a rock that makes the rest of the pax suffer…I mean…get stronger. Martini for doing a triple down after running like 14 miles or something this morning.
Prayer: Those sick and the hysteria that seems to follow Corona Virus situation. DOA’s family with sickness and M close to giving birth. Laid hands on our brother Forceps. Honored to lead… even without my car, keys, or gear!

3 Ring Circus at U-Turn, but No Dumbo…

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Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.

Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance,  including DawgPound, Pablo, and Emeril.

6:00am hit and after confirming no FNG’s we were off with the following warm-up.

Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.

The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.

Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.

Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other

Prayer: Continued prayers for Forceps. YHC took us out.

Pulled Some Fire Hose For A Barn Burner

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I pulled in at South Park around 5:00 am to set-up. One vehicle in parking lot. Could not tell who it was. Looked back at 5:05 and they were off. I got everything in place and the vehicles started rolling in. I was worried that we may have too many PAX and not enough props. It all worked out. So, I made mention that we may have a Fire Drill. Comment made, what is a Fire Drill? I stated it was a surprise…show up and he did not (Dauber). 14 PAX showed up for a barn burner of exercises and some fire hose workouts with no water this time.

FNG: None

Warm Up: Moseyed a lap around the track. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers and we are off to the workout.

The Workout: Moseyed to where the props(stations) were staged and explained what was about to take place. It was complete silence especially when PAX saw the PALLET. M4life was even quiet, I know that’s rare!

1st  partner did station while the other did the following exercises and they would rotate until that station was finished…move onto next station. Rinse and Repeat for almost 4 rotations all the way through

Merkins, LBC’s, Squats and towards the end whatever you had left.

1st Station, 100’ 3” fire hose drag from one end of the parking lot to the other

2nd Station, Farmers carry with 44lbs each arm

3rd Station, 150’ 3” fire hose on your shoulder. Run from one end to the other of parking lot

4th Station, More tractor weights (1) lunges one end to the other of parking lot

5th Station, Rotational Hose slams around a tree with 1 3/4″ fire hose

6th Station, 100’ 3” fire hose drag from one end of the parking lot to the other

7th Station, The most fun for all PALLET PUSH with 50’ 1’ ¾” hose on pallet. You guessed it from one end to the other. It was rough so we had partner push it back to starting area.

8th Station, Tractor Weights John Q form one end to the other of parking lot.

Mary: I knew it was too good to be true M4life started bumping those gums.

Low slow flutter, Box cutters, Downward dog, Leg and pigeon stretches, Have a nice day

Announcements: Check Facebook and Slack

T-Claps (Recognition): EC: Beater by himself. Gamecock for running to AO from his house. Great job to all. It was a tough work out!

Prayer: Beater, Uncle and Cousin Palliative Care called in. Modify sister-in-law broke her back (Molly), passing of Wiggly Dad, Fedex co-worker 50lb box fell on his head, still out of work, Forceps Family

It was a Honor to Lead! Sprinkler