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Senior moment…

/in /QIC:
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FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

The Warden Went Down To Captain Caveman

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The Warden went down to Caveman and he was looking for a soul to steal, he was in a bind cause he was way behind and looking to make a deal. He came across the HIM sitting in his truck and he say boy let me tell you what. I bet you didn’t know but im an EC’er too and if you care to take a dare I’ll make a bet with you. Now you run pretty good ole boy but give the Warden his due, I’ll bet a Mace of gold against your soul that says I’m better than you. The boy said my name Dahmer and it might be sin, but ill take your bet to cause your gonna regret as I’m the best that’s ever been. Dahmer raise up your lighted vest and run your legs hard cause Hell’s broke loose in the Springs and the warden outs of the Quay, if you run this 2 miles hard you get this shiny Mace made of steel and if you lose you have to work out anyway.

The warden said let me start this show and AC/DC flew from his phone and a band of HIM’s joined in Lipstick, Hurts-a-Little, and Tail Pipes joined in and sounded something like this.

A mosey around the parking lot and up the stairs for a 22 count of Side Straddle Hops, Imperial Walkers/Hillibilies followed by some up, side, and back parking lot tracing back to the start for a few good mornings and weed pickers.

Well, that’s pretty good old son, but get in the circle and let me show you how its done, 7 stations around the horn, with a sandbag for clean and press, Mace for around the world, pain stick for Squats, Mace for lunge and shoot, Abs wheel for pain, Mace for controlled overhead chop and the heavy Mace for row your boats.

Pax rise up your effort and hit those exercises hard as the Warden is in the garage having fun, 2 mins of strait go child go, rotate and go get some more. 2 trips around the sun and we were done.

Now the Warden may have bowed his head because he knew that he was beat, by that workout that took the pax around the parking deck concrete. But when it was said and done, we will try again cause I told yall once ya son of bi!$ch I’m the best (Warden) that’s ever been, in South Wake..haha

Announcements: The May contest continues, let’s remember to accelerate each other for the right reasons.

Closed in Prayer

Gashers at Paradise City

/in /QIC:
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EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.

We stopped at each corner of the field for the following.

Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees

Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees

Corner 3:
Imperial Marches
Hill Billies
5 Burpees

Corner 4:
Good Mornings
5 Burpees
Frankenstiens

We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.

The Workout:

Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.

We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees

After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.

Mary:

Homer to Marge
LBCs
Pickle Pounders

Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer:

Dads and 2.0s Back in Action

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The elusive albino deer

/in /QIC:
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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Tiger Blood/Travis Manion WOD 4/29

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13 men took on Tiger Blood for the 2021 Travis Manion Foundation Workout of the Day (Wod) 

Warm Up: Mosey down to the track

The Workout: 29 squats with your weight implement of choice, run 400 meters, repeat 7 times

Mary: Quick message about TMF and the importance of carrying on the ethos of “If Not Me, Then Who”

Announcements: May Challenge in a few days

T-Claps (Recognition): FRAM for max effort during the workout.

 

Closed in Prayer:

Not many fan favorites

/in /QIC:
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YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.

FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State

Jockeying for Position

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There are certain AO’s where you just know there’s a better than fair chance there will be Indian Runs. Paradise City is one of them. All of us have been doing Indian Runs long enough to know what it’s like when you are unequally matched for speed in your line. Speaking as one no longer in the Clydesdale weight class, but still in the speed class…I know. During the Gloom circle this morning, several PAX asked lots of questions and tried to choose sides to show who they’d rather be with if we did this….In the end, I’d say we were all out of luck. You get what you get and you don’t pitch a fit…though Emeril tried to and got caught.

FNGs: None
Warm Up: Mosey around the upper loop soccer fields stopping at various points. At the bottom of the ramp it was SSH x 30, Good Mornings x10, Sir Fazios x 6. Then…to many groans of disapproval…a bear crawl up the full length of the ramp as a tribute to Pikachu  and his affinity for bear crawls. We moved together on the mosey down to tennis court corner where we did Imperial Walkers x 10, and Hillbillies x10. PAX were instructed to grab some rocks from the drainage pit and leave them there for later work. Some comments of surprise from the PAX as Paradise City is not known for it’s use of rocks. Many rocks were noted to be small…not the greatest rock pit, but every Q should try something new. Finished our mosey down to the guardrail for some Windmills x 10 IC.
The Workout: PAX counted off by two’s and formed two Indian Run lines going in opposite directions of the same soccer field loop. We would perform 11 reps of 4 exercises at 4 stopping points along the way and decrease by 1 rep with each lap. Bottom of ramp – merkins, top of ramp – step ups/each leg, tennis court corner – Ground Pounders, guardrail – dips. Each worked their way down to at least 7 reps, wrapping up the customary 3 miles almost on the nose.
Mary: LBC’s x20 IC, WW1 x20, LSF’s x20 IC, H2M x 20 IC, Pickle Pounders x20 IC.
Announcements: May Main Event – sign up, all info on Slack. JOCOGA CSAUP – The Iliad…coming up in a few weeks in May, a few of us will head down to support our neighbor region.
T-Claps (Recognition):
Prayer: Fumunga and family with the new 2.0. Wallaby’s M. YHC took us out. Great to lead today!

Make Cletus Great Again

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FNGs:Not today

Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.

The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,

Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom

Indian run around the track to the next parking lot.

PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.

Indian run back to tennis courts.

Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.

Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.

A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.

Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0

T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.

Prayer:
Brexit’s upcoming surgery

YHC took us out.

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.