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
The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan. Â 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???
FNGâs:Â None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankensteinâs 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. Â This was a great mix of pax I donât 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 8âs, 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, âman, if thatâs new school we should put on some Hanson or the Monkeys.â Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of âthis playlist is kinda psychoticâ. YHC responded, âyeah I know  I like it!â At the same time YHC mentioned that Boy George is a doppelgĂ€nger 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 thatâs 1983. Of course, 16 bit says, âisnât it all really old school nowadays?â  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, LSFâs, 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 YHCâs shovel flag as the blasting rain was coming in…good lookinâ our!
Prayer: Pax with moms in Hospice including Pabloâs family and Martini. My daughter Julia. Â Thanks for letting me take the lead today fellas!
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.
010000
19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.
Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers
The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.
Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.
T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.
Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.
Strong work gents.
BS Out!
FNGs:none
Warm Up: Popo rolled up and watched our cars while there was EC by Fedex, Fonzie, LED, And Norm. Combined Mutiny and Red October as we were at 7 pax. Jogged around the track with stops for SSH, frankensteins, fazio arm circles, and hillbillies. Moseyed to circle and did, IW, and merkins I believe.
The Workout: For my birthday we did a Tabata style workout for 39secs with 10 sec rest. As follows
2x – squat hold/squat jumps
2x -sumo squat holds/ sumo squat pick ups
2x – single leg squats/ lt dans
Passed the mic to Fedex for
2x – of 15 rep Erkins,derkins, and dips on the wall
3x – lunge, lunge, burpee, broad jump from one end of lot to the other and moseyed back to starting line.
Mary: American Hammers, homer to marge, Supermanâs, and plank hold.
Announcements:
T-Claps (Recognition):
Prayer:For all the first responders and medical personnel on front lines of virus fight.
As F3 reopens for day 2, The Nest had 9 PAX show up to get back the buzz that was going strong. YHC pulled in to set up some toys and noticed runners appearing from the gloom. The roads were wet but no rain just a sprinkle and a Sprinkler. Some drifters from 12 Oaks showed as well so you know there was fun to be had. Here is how we got back to business.
FNGs:
Not Today but we did have a HC no show from someone that fixes HVAC units.
Warm Up:
Slow jog around the block stopping at each corner for a warm up.
1-Seal Jacks x20 IC
2-Ranger Merkins x20
3-Squatted Morocan Night Club x20 IC
4-Willy Mays Hayes x10 IC
The Workout:
Sting 1
Mosey over to the stairs in the center of courtyard at school
11’s on the stairs crawl bear up and bear crawl down
Absolutions at the bottom and Turkish getups at the top
LBC’s while others finished up. Dawgpound showed us a new “swing” ab.
– forearms/elbows were raw by the end of this one. Also, had to modify the crawl bear near the half way point to a hop up the steps
Sting 2
Mosey back to parking area for Dora’s got the moves
Partner up to split the exercises. P1 runs the agility lap that included two floor ladders and cone slides. P2 did the exercises until P1 returns.
100-Spiderman Merkins
150-Monkey Humpers
200-American Hammers (both sides count as 1)
Mary:
Someone early requested more chill-cut positions on the concrete so YHC obliged.
J-Lo’s x15 IC
Pickle Pounders x15 IC
Chill-cut plank hold 30 secs
Protractor for 45 secs
Announcements:
F3 is BACK!
T-Claps (Recognition):
LED & Fonzie on the 2 mile EC. Boy George ran from home. Gamecock came running in as well.
Prayer:
GameCock (Baby Helen born early needs prayers in the NICU) Finkle’s family member from 1 year death memory
It was so great to be back with you men in the gloom. We push each other so much more when we are together. Great job to all and ice down those elbows.
BS Out!
FNGs:NA
Warm Up:10 paxâs up and at it this morning to find room in their garage and workout. Â If you were there and I didnât see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:
3 sets – 20 swings, 10 lunges each side, bent over rows
3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s
3 sets- 20 side bends, 10 side lunges each side, 20 triceps
10 one leg dead lift each side
20 ICAmerican hammers
20 IC Lsf
Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the paxâs continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus. Â All the medical workers on front line
We had a good morning at Mutiny/Red October with a total of 9 PAX. Five of them opted for kettlebells at RO while the remaining 4 opted for a boot camp beatdown that was COVID friendly from the size of the groups to the nature of the workout.
It all began with EC featuring LED, Buttermilk and YHC and a slightly modified route.
Once returning to the parking lot we had a few minutes to offer a COVID-friendly greeting and it was game on.
FNGs: None
Warm Up:
Mosey around Club Worx followed by Good Mornings, Windmills, Sir Fazio Arm Circles, Frankensteins, Imperial Walkers, Hillbillies, and SSH.
The Workout:
We moseyed to the rock pile so we could each grab our very own medium-ish sized rock. 3 PAX did an AMRAP exercise utilizing the rock while the 4th PAX ran to the end of the parking lot and back, then the next PAX would run while the other 3 did another exercise…
Round 1: Goblet Squats
Round 2: Curls for the Girls
Round 3: Overhead Press
Round 4: Tricep Extensions
Round 5: Rock Lunges
Round 6: LBC’s (w/rock)
Round 7: Wonder Bra’s
Round 8: Irkins on the picnic tables
Round 9: Dips on the picnic tables
Round 10: Merkins
Rinse and Repeat one time…
We then moseyed to the playground for a mini-circuit of Derkins, Pull-Ups, Leg/Ab Extensions (using the swing), and Step-Ups.
Rinse and repeat one time then it was time for Mary…
Mary:
We started off with some American Hammers while we waited for the RO crew and Dauber then took over. After some chill cut plank work and a couple of yoga stretches, time was up.
Announcements:
Stay tuned to FB and Slack for updates on upcoming events in light of the rapidly changing COVID situation.
T-Claps (Recognition):
Thanks to all who came out for EC and the main event. Let’s continue to encourage each other and hold each other accountable through the next few weeks in light of the pandemic.
Prayer:
Those who are sick with COVID.
That the pandemic will end sooner than later.
For the sanity of parents while kids are out of school for at least the next couple of weeks.
Let’s look out for each other and our neighbors!
19 PAX and 2.0’s gathered at the Wobble Tennis courts. A few had to make an early exit. I’m missing 2.0s and PAX here, please send me your 2.0 names then I’ll get them added (a recorder would have been smart on my part! Also AO was on Saturday, 3/7/2020, apologies for the late BB!)
FNKs: Welcome FNK Buzz and Sonic!
Warm Up: 2 Tennis court laps, 10 x SSH, Frankensteins, Daisy pickers, Imperial Walkers, Mountain Climbers, Crazy Goofballs
The Workout: Free Willy! Bear vs. Crab soccer and Murkin Tag
Game 1: Free Willy! (yes its a kids game) Willy is an friendly Ocra that wants to travel and the PAX helped him with that today. PAX divided into 2 team. A member of team 1 threw Willy and called out an animal type (ie: Bunny Rabbit). Team 2 did Bunny Hops until they reached Willy (since Bunny was called). Slug was a favorite, Shark was pretty intimidating. Cheetahs and Tigers move really fast! Willy was passed among the PAX until everyone moved him, and then Team 2 threw Willy. While Willy was being rescued, Team 1 did SSH during this process, while the “throwing PAX” ran laps around their team. A point was scored for every lap. Ending scores were 135 and 130.
Game 2: Bear vs. Crab. Team 1 started as bears and team 2 was crabs. Team 1 scored first, everyone switched animal types and then team 2 scored. There was a third goal scored it was either a bear or a crab that scored it. The ball would get stuck in a corner and PAX typically bunched in. Good strategy was to get to the open space!
Game 3: Murkin Tag. 5 taggers chase their fellow PAX and 2.0’s. When tagged, PAX did 5 murkins and then went back into play (2.0’s did 5 SSH instead). 3 rounds of this for maximum fund
Mary: Snake Tunnel. PAX created a tunnel by getting into Downward Dog position. 2.0’s snake/army crawled through the tunnel and then bear crawled to the front again.
Announcements: Welcome 2 new PAXs!
T-Claps (Recognition):Â Dads bringing their kids out on a windy day and keeping all their 2.0’s engaged!
Prayer: Healing for broken leg, COV-ID 19 safety
Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.
FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.
Warm Up: Skip jumps, high knees, butt kickers, hip openers
The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD
Mary: In the woods
Announcements: Mule, Wilmington race, Golf Tournament we are hosting
T-Claps (Recognition): All those in attendance today and in for past sessions
Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus
Awesome job today guys! Lots of speed out there on the track as well as sweat.
BS Out!