Tag Archive for: H1N1

HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Sevens and Four Corners – Tapering at Possum Trot

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Warm Up:  8 PAX, including one 2.0, made there way to Fuquay for some tapering.  Jog around tennis court and proceeded to the snack shack.  Got the arms and legs warmed up with some Michael Phelps, Imperial Walkers, Hill-Billie’s, Cotton-Pickers, Windmills, Fazio-Arm front/back, good AMs and SSH.  Multiples of 7s were executed.

 

The Workout:  Dauber used the short wall for leg-ups, (7R, 7L) 7 derkins, 7 erkins, 7 wide merkins, 7 burpees, REPEAT; fit in some Balls to the walls (21 count) and wall LBCs thrown in for good measure.  Handed off the workout to LED who lead us to the tennis courts for “Four Corners”. PAX began with 10 burpees and then side stepped the long way to the end of the court switching up at the halfway point.  Added 20 mountain climbers to the 10 burpees.   Bear crawled to the next corner.  After 10 burpees, 20 mountain climbers, LED added 30 sec count Balls to the Walls.   Side-stepped/shuffle to the fourth corner and knocked out 10 burpees, 20 MC, 30 sec B2W, and 20 SSH in cadence (40 total).  Mozied to center court for Mary.

 

Mary:  Each PAX lead a 10-count core/leg exercise that included, squats, squat hold, standing LBC, monkey humpers, windmills, yoga stretches, etc.

Announcements:  Some kind of running event on Saturday, evidently there are a lot of PAX training for this and needed some tapering this week; course change; volunteer opportunity

Prayer:  LED huddled us up for prayers.  Injured PAX; up-coming hip surgery for Buford (Mike Edwards); spoken/unspoken.   Celebrated Messi for success in soccer on the pitch.

F2 at Stickboy.  The half century brothers bonded over breakfast beverages and were joined by Banana Seat who was carbing up discussing his injury.  Prayers coming your way enabling you to run on Saturday brother!

Always a pleasure and honor men,

Your co-Qs:  Dauber and LED

The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

Wafers

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Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

R22 Virgin Q

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R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

D.R.A.C.U.L.A

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Pax- Butt Wax, Farva, H1N1, Fonzie, Cowboy, R22, Doc, Peeping Tom, Modify, Pots, The Natural, Double D, Banana Seat, Fedex, LED

Warm Up: Mosey to Concession stand. 10 IC Good Mornings, 20 IC SSH, 10 IC 6-12in arm extensions ( for lack of name), 20 IC Moroccan Night clubs, 20 IC t claps, 10 each Fasio arm circles.

The Workout:

D- Deconstructed burpees. 10merkins, 10 in/outs IC, 10 Squats, 10 Star Jumps

Mosey to tennis courts

R -Red Barcheta. Suicide of sorts. Last court 100 SSH, 3rd court 75 Mountain climbers, 2nd court 50 LBCs, last court 25 merkin

A- ATMs. , 10 tempo merkins, 10 normal merkins

C-Caption Thor. 1:4 ratio up to 10. Situp:American hammers IC

U- Up Downs. Run in place and drop to floor on down.

L-Laney Lu”s – 5 rounds of 10 V-ups and then 10 sec plank.

A- Aiken Legs. 20 squats, 20 lunges 10 each side, 20 star jumps, 20 IC Split Jacks.

Mary:
Announcements: 6:30 practice run at Ting saturday for HSHM. 5:00 am if you want to go early. Virgin Q tomorrow at Kenny Grave
Prayer:Baby Back of Wilmington father with dementia, fedex mother in laws sickness. Safe travels for trick or treat.

4 Corners

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6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.

Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches

4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurley’s x15
C3. Burpees x10
C4. Jump lunges x10 each leg

We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.

Rock curls x15
Peter Parker’s Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground

Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBC’s x10 IC

Verse about giving back
“He who gives to the poor will not lack, But he who hides his eyes will have many curses.”
‭‭Proverbs‬ ‭28:27‬ ‭
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.

Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up

Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms

Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.

BS Out!

Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

Party of 6 please

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PAX of 6 at Kenny’s Grave for a cool morning workout.

Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg

Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20

Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.

Cone work
shuffles, carioca, back peddles

Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15

Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC

Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
‭‭Romans‬ ‭12:17-19‬ ‭NKJV‬‬

We should keep in mind that the Lord will have vengeance on those that do wrong.

Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday

Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed

Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.

BS Out!