Its not speeding unless you are more than 5mph over
FNGs:None
Warm Up:The ride out to Bass Lake Road
The Workout:Lots of fun and fast down hills. 9.7 miles with an average 11 MPH.
Tag Archive for: Gump
There’s No Running at Red October (oh really?). hold my beer/bourbon.
FNGs: None
Warm Up: Lead RO and Mutiny PAX mosey to circle area. SSH, Don Quixote, Sir Fazios, Seal Claps, OH Claps
The Workout:
Per pre-blast: Exercises included: Swings, Upright Rows, Tricep Curls, Lawn Mowers, Goblet Squats
5 exercises 5 reps. RUN around CW
5 exercises 10 reps RUN around CW
5 exercises 15 reps RUN around CW
5 exercises 20 reps RUN around Field
5 exercises 25 reps RUN around Field
Two miles completed. had to modify on the last two runs due to time.
Mary: Joined Mutiny PAX for end of COT.
Announcements: June, Memorial Day Murph
T-Claps (Recognition): Boy George sold his house – great help from Banana Seat
Prayer: PAX expecting baby, mother-in-law late stage close to death; PAX moving, Church elder, Unspoken, Marine in basic (last days) – crucible. Thanks for taking us out Fonzie. Almost did not recognize Baby Face Breach too.
Honored to lead and challenge each other not used to running. Those 25 reps were no joke either.
Sheepdog – 5/13/22; Build a Panda
FNGs: None
Warm Up: A little follow the leader, then intervals of Good Mornings, Willie Mays Hayes, SFAC front and back, SSH, Daisy Pickers, Michael Phelps, & Frankensteins. Ended on speed skaters.
The Workout: Pax started a little build-a-squatted bear.
Starting with 1 squat, then bear crawl to the other end of the parking lot line, two squats, etc, up to 10 squats. Then over to the to cover for rotations of dips/Capoeira push-ups/erkins, chest press, LBCs, Rows, and alternating lunges (front, side, back; each leg). The pax doing the LBCs set the time with 25 in cadence. We did 3 rounds of this. Between each set that Panda came out with a little kung-fu action.
Announcements: Triangle Tri, coming up. Food train for Lipstick.
Prayer: Job situations, family, Lypstick’s wife.
Red October – Final Four Edition
FNGs: none
Warm Up: joined Mutiny PAX
The Workout: Lots of kettle exercises include the following:
Upright Rows
Nipplers
Clean and Jerk
Swings
Upright Rows
Crushers
Knee benders
Swings
….bunch of other exercises
Mary: yoga
Announcements: see Slack & FB
T-Claps (Recognition):
Prayer: Go Duke; UNC Sucks.
VC 4/27/22
FNGs: None
Warm Up: OYO
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Dauber led us out
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
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