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Officially 1st work out at this new AO (NeedMore Ruck). Sent out a pre backblast Saturday. I was not expecting many since all the fireworks shows and parties the night before except Pots. I knew he would not let me down. To my surprise when I pulled into Hilltop Needmore Park 4 Pax was chatting in PVA.  

 

FNG: Ian (will name him next week) 

Warm Up: None 

The Workout: At 6:00 am on the dot we started. We hit the red trail first for 2 miles. After completing this loop off to the yellow which is 1 mile. After we ended up at the parking lot LED & FNG Ian had to cut a trail. Took a quick pic and we then hit the blue trail. All in all it was 5 miles. Great mumblechatter through out.  

Mary: None 

Announcements: Bass Lake mulch starts back Saturday. We had much discussion on naming this AO. It was decided NeedMore Ruck. This came from Hilltop Needmore Road and the community in which it lies Needmore Community. 

T-Claps (Recognition) All who made it out after July 4th to start Sunday morning off right. LED for bringing FNG. 

Prayer: Silent 

It was an honor to lead! Sprinkler 

Lucky 7’s on 7/7 at Prison Yard

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FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill  for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle.  OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk.  (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements:  Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.

Someone get the Site Q a Shovel Flag

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Last Sunday New Mexico hit up YHC asking him to Q a new Beta AO. YHC respectfully declined for the first week because of Rune. Need them miles. YHC did promise that he would Q the second week so YHC upheld his promise. Also managed to get Pikachu to tag along and received a surprise text from M4L wanting to post. Clown Car!!

New Site, new AO, let’s see what fun we could have.

EC: Pikachu, M4L, Skidmark

FNGs: None, but there will be. YHC handed a stack of F3 business cards and stickers to New Mexico to EH his neighbors.

Warm Up: Mosey around the lot. 1 burpee, 20 SSH, 2 burpees, 20 SSH, 3 burpees, 20 SSH, 4 burpees, 20 SSH, 5 burpees (group getting tired already), 12 Fozio Arm Circles F/R, 10 Overhead claps

The Workout: Modified DORA. Pair up. At the first small wall 50 step-ups, 2nd small wall 100 Derkins, 3rd small wall 200 Dips, 4th small wall 300 LBCs. Start at any wall and one partner runs around the flag pole, after 2nd person returns back from run rotate wall.

Mosey to the flag pole, Pax did squats while one Pax bearcrawl around. Q added in other exercises such as low slow flutter, freddy mercury, dying cockroach while remaining Pax did bearcrawl. Two rounds of Guantanamo’s.

Mosey to the wall. 2 rounds of preacher chair and Balls to wall with Pax doing 10 counts

Finished with Q’s two favorite exercises; 1. Two/Three man Catch me if you can Indian Run with 5 merkins.

Mary: Q’s other favorite exercise – Merkin clock. Sweat left a beautiful clock on the concrete

Announcements: M4L has the Q at the arena on Friday. Mulch at Bass Lake

T-Claps (Recognition): New Mexico for getting a new site going and posting

Prayer: New Mexico’s friend and family, Quiver’s friend and family, Crablegs

Tire-go-Round @ Prison Yard

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FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell  (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire.  Station 3 > Front Raises with fire hose. Squat with med ball press and release.  Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station.  1 person would drag the tire from station to station and pass to a new person.  Every lap around the circuit took 5 burpees off the 50 burpees in the bank.  Circuit timer was set at 30 min.  Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger).  (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.

Take me out to the ball game

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This morning YHC promised some fun at the workout while everyone was gathering around.  Not “fun” fun but actual fun.  I hope I delivered on that.

FNGs: Not today

EC: Norm

Warm Up:

Lap around the tennis courts and then circle up in the parking lot for:

SSH x20 IC

Frankenstein x10 IC

Butt Kickers x10 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Merkins x10

The Workout:

A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall.  We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.

Afterwards we headed down to the softball field and met at home plate.  PAX counted off to establish batting order and instructions were given.  Each one would get up to bat and hit the ball.  We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing.  If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees.  Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount.  Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more.  I think in all we made it through 16 batters.

After the first time through the line up we “ran the bases”.  Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home.  Afterwards we started back at the top of the lineup.

Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…

Mary:

YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W.  It’s an 8 count exercise.  I’ll let the exicon describe it:

“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”

We did 10 of those.  I like them, they’re fun.  After that it was 10x American Hammers and then HAND.

Announcements:

Bass Lake mulch again this weekend.  There were several HIM that signed up but now can’t do it so there are open slots for those interested.

New COVID friendly BRR guidelines came out yesterday from the race director.

Prayer:

1st responders.

Crosby has been sick.  Hopefully he recovers soon and can get back to his regular not posting.

 

Thanks for the privilege of leading you all this morning.

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Prison Yard is Back

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9 Pax members got stronger at the reopening of the Prison yard.  Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.

Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.

The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations

Tire Drag down the parking lot and back

Battle rope double arm waves

Jump Rope

Heavy Bag Squats

Tire flips with a merkin

Pain stick overhead press

Firehose reverse lunges

Ab roller

Med ball overhead slams

Mary: Circle up for a slow burn v-Freddie mercury

Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come

Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.

Possum Trot

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FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Old School, New School, Doppelgängers, and Disappearances

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The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgänger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Just Like Gonorrhea

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After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

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