VC 5/11/22
FNGs: NONE
Warm Up: OYO
The Workout: See Garmin
Mary:
Announcements: Memorial Day Murph; June challenge
T-Claps (Recognition):
Prayer: Dauber led us out; Lipstick’s family, Unspoken
Honored to lead. Dauber
Posts
It’s all about the density…
A lot of mumble chatter this morning. Is density important? Some say yes. Mumble chatter took over the mini-Murph and several PAX started suckling the Honey Suckle. Had to get everyone back on track.
FNGs: None
Warm Up: Good mornings x10, Willie Mays Hayes x10, Daisy pickers x10, Side straddle hops x20, Seal Claps x10, Sir Fazio arm circles x10 forward, x10 backward
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Repeat
Chest presses, Box cutters, Low slow flutters, Repeat
Mosey to the Playground for the Mini-Murph: 5 pull ups, 10 Merkins, 15 squats, Repeat for 5 sets total
Mosey to parking lot for a Round of 7: Star jumps, Carolina dry docks
Mary: LBC’s x10, Plank hold approx. 30 sec, Raise left hand for approx. 15 sec, Raise right hand for approx.15 sec, Plank hold count to 60 to finish off the workout.
Announcements: Memorial Day Murph on Monday. 7:00 AM at Womble Park? Need to verify that.
Prayer: @Shredder took us out with prayer. Prayers for @DOA who’s on his second interview for a new job! Thank God for @Stubs clear test! Prayers for these men and all our families.
Vicious Cycle
FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways
Ultimate Skeeels
PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins, squats. Around the horn for Mary.
Coupon Clipping at Thunder
FNGs: None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up: So excited to see 10 PAX (Crosby joined later) for the warm-up. SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout: PAX helped me bring dumbbells and kettlebells to the covered picnic tables. The idea was simple: grab something, do as many reps as possible of an exercise with a coupon until the timer is done. What was our timer? Rather – who? One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter. ROTATE. Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band. Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc. YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch. Disaster. Got things straightened out after pausing for some plank jacks along the way. Returned to the shelter for some people’s chair and BTTW. YHC led 10c, 15c and 20c rinse and repeats. Finished with more work with the coupons using a 30 cc LBC Pax timer. All 11 pax rotated through.
Mary: Stretching. Mumble chatter. R-rated.
Announcements: Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer: Gump led us out – injured PAX, UNSPOKEN.
2nd F at Tapline. Meatballs and Beer.
Honored to lead. -Dauber
Forecast wrong; VC Complete
FNGs: None
Warm Up: OYO
The Workout: over 8 miles (see Strava) Bass Lake was moist.
Mary: OYO
Announcements: Couch to 5K at Cletus
T-Claps (Recognition): All three PAX doubled down and stayed for Thunder
Prayer: Unspoken
Honored to Lead
2nd F at Tapline
Sweet Sixteen at Red October
FNGs: none. FIVE PAX at RO.
Warm Up: Joined Seat and Mutiny PAX. Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout: pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises. Each exercise (16 count cadence). Three laps were added in after completing 5 exercises totaling ~1.4 miles. 80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament. These exercises stand out in my mind:
Upright Rows
Nipplers
Curls for the Girls
Snatches
Upper body rows
Crossover curls
Kneeling O/H presses
Step Ups on the wall/bench
Mary: Gathered with Mutiny on tennis court for some much-needed stretching.
Announcements: Couch to 5K on Friday at Womble
T-Claps (Recognition): PAX who killed it running the Tobacco Half
Prayer: BS led us out
Honored to lead brothers. Go DUKE and GTHCGTH.
The Return of #12 (& Dauber)
FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout: Mosey to rock pile and grabbed medium rock. Circled up around picnic tables. Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work. Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks. Squat holds waiting for all runners returning from suicides. Returned rocks. Step ups on curbs. Bobby Hurley’s back and forth. Mosey to Tennis courts for Mary. Did some time on the wall with multiples of BTTW and people’s chair.
Mary: Lots of stretches, yoga.
Announcements: March madness contest/fundraiser.
T-Claps (Recognition): GREAT SEEING PUDDLES back in the gloom! Can you believe Tom Brady is coming out of retirement? Oh my.
Prayer: YHC took us out. Unspoken. Great to back in the gloom after an extended absence due to injury.
Ground Pounder fun fact – Did you know?
FNGs: None
7 HIMs posted to GP for boulders and some March Madness with Pumpkin and Forceps Co-Qing the workout. YHC brought the music box and bball. Lots of mumblechatter around Nirvana vasectomies’ that didn’t smell like teem spirit and worm procreation.
Warm Up: 10x3cts of: Good Mornings, Sir Fazio Arm Circles (both directions), 25, 20, 25, 20, 15 and then 10 Merkins and SSH.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a reasonable rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders.
Mosey to the basketball court
PAX played 3 on 4 bball and every basket resulted in a set of 10×3 ct exercises. Scoring was much higher than I anticipated (much higher).
Exercises: 4 sets of 10×3 ct LBCs, Mountain Climbers, Heel Taps, Lunges, Freddie Mercuries
Prayer Requests: For DOA’s father in law Wes going through cancer treatment and for strength for Wes’s wife and family. Forceps son’s decision to finish college here or move (still up in the air).
Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K this Friday March 25th at Cletus.
GP Mumblechatter – Lots of talk about crabs
FNGs: None
5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout. YHC brought the music box and discs. Lots of mumblechatter around crabs.
Warm Up: 10x3cts of: Good Mornings, Daisy Pickers, Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH. So much mumblechatter we lost count numerous times.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.
3 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc
Hole 1 Exercises: 20 Merkins; 10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats
Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries
Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps
Prayer Requests: Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.
Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.