FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken
The cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:
High knees, butt kickers, SSH, Wing Chung punches, extension front kicks
The Workout:
Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times
Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times
Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.
Time in tension: balls to the wall!
Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:
LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:
Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:
Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.
FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer
Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching
Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).
Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!
YHC had not done his homework and in excitement/haste had pre-blasted a start time of 5:05 EC / 5:30 ME. Which would be fine at many of our South Wake AOs but Sheepdog has a publicized start time of 5:15 EC / 5:45 ME. Eventually there was some mumblechatter on Slack indicating that I was a trendsetter at Sheepdog and with some indication that an early start was somewhat desired. But… YHC started to think about the possibility of an FNG dropping in like our newly minted Master Shake did based on the website schedule. I didn’t want to leave a friendly new guy all alone in the gloom. So… I walked back the messed up start time the best I could on the Facebooks and Slack. I also committed to show up at 5:05 anyway. Peeping Tom wanted some extra miles anyway so if someone showed up for early EC, they would find us.
ECEC: Peeping Tom and YHC – We covered the Sheepdog EC route the best we knew it ~ 1.5 miles crossing into the neighborhood, hitting both cul-de-sacs and circling the school. We made sure to pass the shovel flag at 5:15 (normal EC), 5:30 (messed up ME time where we caught up with Forceps), and again before 5:45 (the real deal ME time where we saw a strange shadow appear in the gloom)
EC: Forceps joined for the last mile.
FNGs: None
Warm Up:
The Workout:
YHC was inspired this week by the workouts he hadn’t made. Specifically Purple Cobras Q’d by Warbucks where he debuted the Flat Tire (Exicon pending) and TBD where Double D broke out the Coyote Ugly. YHC let the PAX know there was inspiration from the week but didnt specifically call out the workouts by name. Gotta keep em guessing. Gump did inform me that Sheepdog was known as the low-key Friday workout, no need to go too crazy… (too bad, plan already made – tv executives… am I right?)
Combatives: OSU – Japanese word with 1000 meanings. Means “I will do it”, “keep pushing”, does not mean any version of quit.
Dovetail led us in some blocking moves. Not forceful, steady flow, effortless even. Also showed us how to pair it with an offensive punch. Now we are ready for some bar fights. You missed out LipSync!!!
Mary:
Announcements: South Wake Picnic – Oct 12th. Sign-up sheet on Slack for food, etc.
T-Claps (Recognition): Crablegs and Shredder are back!!! Thanks to 16-bit for calling out this Tclap, positive things happening in South Wake. Nice to have our brothers back.
Prayer: Prayers for Shredder going through the loss of his Dad. Was nice to pray with him this morning.
At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.
Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field
Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches
The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.
Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups
Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.
(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND
Announcements:
FB slack, CSAUP Odyssey, Norms departure
Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken
Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!
BS Out!
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
As part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.
FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs
The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!
Warm Up:
Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.
Workout:
EMOM 1: 15 MINUTES, 15 ROUNDS
EMOM 2: 5 MINUTES, 5 ROUNDS
Announcements:
9/11 stair climb
Prayer:
Noah’s Ark and family, Shredder