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This ain’t no Lipstick route

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FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

One Big Ball

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FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8

rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat

Mary: no time
Announcements: Carpex dads workout.

Prayer: PAX and family for safety and health

Easy Street (On Repeat)

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Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.

YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q.  It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint.  Now there is even more to do at The Happiest Place on Earth!

 

FNGs: None

 

Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.

The Workout:  Our Q knew that the site gift was in play and decided to take full advantage.  YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks.  PAX were divided into teams of 4 and instructed to grab 2 blocks per team.  A triangle course was marked by 3 cones from the corner of the soccer field.  Thing-a-ma-bob called out exercises for each cone for each round.  One cone had a resident block that would be used for the stations workout.  A PAX was stationed at each cone until his 4th team member showed up carrying the other block.  He would then take the block and move to the next cone.  Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat.  A buzzer marked the end of the round.   The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.

Round 1 – Merkins, Goblet Squats, WWII

Round 2 – Squat Thrust, Shoulder Taps, CBLs

Round 3 – Jump Squats, Curls, LBCs

Round 4 – Dry Docks, Flutter Kicks, Lunges

Round 5 – Skipped for time

Round 6 – Jump Squat, Burpees, Squat Thrusts

Mary:  In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies

Announcements:  NE Wake CSAUP

The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore

Sign up sheet: https://docs.google.com/spreadsheets/d/1ISdSIGG8reanF0AbN4S_Vg-lO6WpEfvwEdTMyNEM12g/edit?fbclid=IwAR27_dqvppQGNNZiQMSqiKn9n9yor0M83jCiJ0zVB6Eqf4C_kULxbtm1Vsg#gid=0

T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey.  Extra claps to T-bob for his leadership.  Claps to all in attendance for helping me stash the new attraction.

Prayer:

  • For all PAX that attended today, that they may get this song out of their heads.
  • Bondo – wife’s checkup
  • Kosher – getting back out in the world for work.  Upcoming travel.
  • FRAM – friend recovering from multiple back-to-back medical issues

Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE

Southwake Dads Kickball

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Workout Date: 7/3/21
FNGs: Bolt, Mighty Duck, Knuckle Puck
2.0s:
Middie, Twinkle Toes, Bolt (Bobby Boucher)
Vader (Cancun)
Mighty Duck, Knuckle Puck (Kosher)
Vannelope, Slappy (LED)
Mickey, Mulan (Warbucks)
Golden Glove, Kragle, Home Run (Martini)
Fingerpaint, BOOM! (Pigpen)
Warm Up: Mosey to the field past the amphitheater for warm ups.
Side Straddle Hop x10 In Cadence
Merkins x10 On My Down (led by 2.0 BOOM!)
Sir Fazio Arm Circles x15 IC forward x15 IC reverse (led by 2.0 Fingerpaint)
The Workout: Kickball!
Dads count off in twos. Ones with their 2.0s are one team, Twos are the other team. Only 2.0s kick on offense. Dads and 2.0s both play defense.
Mary: Consume as many popsicles as dad will allow
Announcements: None
T-Claps (Recognition): 2.0s did a great job!
Prayer: Families travelling, great-grandmother who passed away, victims of the condo collapse in Florida

We’re doing this again?

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FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over to that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

A Toby Keith ‘Murica Celebration

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YHC picked up the Q and since it was the lead in to the 4th weekend, I put together a playlist for ‘Murica. Little did I know Toby Keith was such a polarizing figure. Maybe next time I’ll go with something a little more safe like Chris Brown and Elton John.  We sweated, we swung heavy weights and started the July 4th weekend off with a bang.

FNGs: Nope

Warm Up: Quick warmup exercises

The Workout:
Broke up into 2 teams of 4.  Each partner completes each station, then go to next exercise
P1: Ab exercise
P2: Farmers carry (2 KBs) – timer
P3: KB exercise 1
P4: KB exercise 2

Rnd KB 1 KB 2 Ab
1 KB Swing Pistol Squat LSF
2 Thrusters Cookie pouch Heel taps
3 Overhead press Figure 8s American Hammers
4 Lunge Plank drag LBCs
5 Renegade Rows KB hinge Windshield wipers
6 Single leg deadlift Goblet Squat Chill cut plank hold
7 Wonderbra KB snatch Freddy mercury
8 KB Windmill Back lunge Pickle pounders
9 Sumo squats KB clean Homer 2 marge
10 Midget Love Handle Tricep ext Dying cockroach

Mary:
Light stretching.

Announcements:
See Slack.

T-Claps (Recognition):
Good work men.

Prayer:
Injured PAX, Traveling for the 4th.
YHC took us out.

We did a lot

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FNGs: Welcome FNG Paycheck (Gavin)

Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.

The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.

Mosey to parking lot by playground

2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.

3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.

Mosey to soccer fields

4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.

5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.

Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,

Announcements: See social media, Bondo’s retirement Q next week

T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.

Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.

Gag Reflex

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EC: Full House and YHC

FNGs: Welcome SNARF!

Warm Up:  Frankensteins, SSH, Good Mornings, Imperial Walkers, Hillbillies, Mozy behind the teets

As we mozy’d around the building we talked of the gross Port-o-John used through the pandemic as a grease waste collector.  As we continued we were hit in the face with a smell that was so very awful.  Something had crawled through Lipstick droppings, into the dumpster, ate some old ham, and died wrapped in a baby diaper.  YHC had the old gag reflex engaged and it wouldn’t let up for quite a bit.  We eased into the workout.

The Workout: Windmills as I composed myself followed by a People’s Chair competition (Kosher Wins), then a Balls-2-tha-Wall competition (Pablo Wins)

Mozy’d back to the flag, on the way we did some Carioca – YHC picked up a game from the car that he intended to use for the workout.  The Q-spot was secured late the night before and the creativity was lacking.  The game would guide us through.

Mozy’d to the bottom of THE SAME HILL YOU RAN LAST WEEK™ – Backwards running occurred on the way.

We reached the bottom and YHC threw down the deck o’ cards pulled from his car on the mozy.  The cards were pre-marked with workouts and we went rounds picking cards – completed some Box Cutters, Absolutions, Earkins, Dips, Balls-2-Walls, People’s Chair, Burpees, Sprints, and MORE.

For an Earkins, Derkins, Dips – we needed a rail so YHC announced that any of these cards would mean a run up THE SAME HILL YOU RAN LAST WEEK™

At one point when it seemed we just weren’t sprinting up THE SAME HILL YOU RAN LAST WEEK™ enough, Full House ignored his card and declared SPRINT! – so we did.  It just so happened that the next 3 cards after that one were actually SPRINTS!  as well.

Mozy’d back to the flag as time began to run out.  52 pick-up x2 as the wind blew in the gloom.

Mary:  Freddie Mercs, Pickle Pounders, Homer to Marge, American Hammers

Announcements: Picnic, YHC is looking for 3rd F Qs

T-Claps (Recognition):  All PAX and non-PAX that supported Warbucks.  Awesome show of support for their family.

Prayer:  Prayers for Teresa re: Tequila Sunrise

Sharing Treasure @ AGS 6/13/21

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Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

Baby Yoga at Disney.

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Several PAX had indicated over a couple of months that we should do more stretching or yoga during a workout.  YHC thought what better time to drop it on my 2 year celebration week.  40 min of  yoga from a non-YOGI master.  Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!

FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses.  Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS!  “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s.  Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.