FNGs: None
Warm Up: OYO
The Workout: See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …
Mary: None
Announcements: See Socials
T-Claps (Recognition): PAX who got DIRTY tonight
Prayer: Unspoken
2nd F at Bass Lake; early b-day celebration
Honor to lead even when you show up one week early on the Q sheet.
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.
Good work men!
FNGs: none
Warm Up: limited
The Workout: ~5.7 mile trail ride
Mary: late
Announcements: Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer: Unspoken. YHC took us out. Honor to lead.
FNGs:
None
Warm Up:
10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left
The Workout:
4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps). 7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble. This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.
When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)
It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.
Announcements:
2020 IronPAX Challenge Week 1
T-Claps (Recognition):
Picking up the 6
Prayer:
Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning. We prayed that God will look over our friends, family, and loved ones. We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness. Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.
FNGs: None
Warm Up: As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC
The Workout: Pax split up into 3 groups and mingled around Casino Royale. At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work. At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).
Station 1 – various exercises with TRX bands and tabletops
Station 2
Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees
Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.
Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands). Finished up with some blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Station 3
Using the path around the south end of the park (800m long)
First lap – merkin half mile with appearances by some of Boy George’s favorite characters.
100m runs with stops along the way for 8 different style of “merkins”
5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence
Second lap – burpee pyramid with sprints
100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery
Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees
Mary: Finished up 1 round of blackjack. Dealer wins 20 second plank, Pax wins 10 second plank
Announcements: Mulch at Bass Lake – signup slots still open for this weekend
T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap. For all the Pax that contributed to the clothing and hygiene product drive.
Prayer: Boy George
FNGs: None
Warm Up: Did it before we arrived.
The Workout: 10 mile loop through Holly Springs.
Mary: None – unless you stayed for Thunder
Announcements: mulch
T-Claps (Recognition): these 4 amigos, especially Doc with his back injury.
Prayer: Doc – back injury.
FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up. This happened:
Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)
YHC made a commitment to Q one of South Wake’s newest AOs unaware that it would be Deadbolt’s 6 year anny. Good thing I held my commitment because who wants to run 2.5 miles during a workout? I’ll stick with the .27 miles we got this morning. YHC promised glutes and core and delivered. No gloves were needed and the Q didn’t wear shoes.
EC: None
FNGs: None
Warm Up: SSH, Fozio Arm Circles, Good mornings, Overhead claps, Imperial Walkers, Hillbillies
The Workout: Tabata style rotation 20 second AMRAP, 10 second rest for 8 sets then rotate to the next exercise.
Exercises in no particular order:
Glute Side hops – cone to cone
Glute Diagonal hops
Single leg homer to marge
Side plank crunches
American Hammers
Peter Parkers
Reverse lunges
Mary: Single leg deadlifts – no weight, slow count, form matters
Announcements: Ruck event in October – Sounds awesome Banana Seat, mulch
T-Claps (Recognition):
Prayer: Rams’ family, our county
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
It’s not often that you get a chance to Q the official launch workout for a new AO, so I jumped at the chance. There was some chatter about EC the afternoon before the workout, so YHC went out and scouted a nice hilly 2 mile route with a shot at a couple Strava segments aka hills. Rolled into the parking lot at 0500 to 2 PAX eager to get after it, waited until 0505 then headed out.
EC: Fumunga, ShamWow, Boy George. T-claps to Fumunga charging the hills to try to take the crowns away from the notorious Evan Darm, some dude who has stolen many of them from me in Fuquay. Got one, maybe the other next time. The full 2 mile route is also a segment, hoping this is enough to lure some PAX from the Sprangs to go after that crown.
FNGs: none
Warm Up: Knowing we needed to get 3 miles today, we started off on the mosey. This AO has a great 800ish meter loop (1/2 mile) with easy landmarks every 200 meters. We spent the warm-up lap stopping every 100 meters for exercises, and I also noted where our 4 corners would be for the workout. Exercises were Daisy pickers, windmills, seal claps, Frankensteins, overhead claps, Sir Fazio arm circle forward/reverse, and good mornings. All had 5 reps in cadence (6 for GM).
The Workout: After returning to the starting corner, we reviewed our stopping points. Each lap would have the same exercise at each corner, with increasing reps. Once the faster PAX finished running back to the start, they loop back to pick up the 6, and then we finish each 1/2 mile loop with a bonus exercise.
Corner 1 – Dips IC
Corner 2 – Carolina Dry Docks
Corner 3 – Diamond Merkins
Corner 4 – Arm Haulers – laying on your belly with your knees and head up off the ground, starting in the Superman position, bring your arms back to slap your glutes, then back to Superman is 1 rep.
Lap 1 – 5 reps at each station, bonus exercise is…. crap I forgot the bonus exercise! Probably because I was up all night stressing about not forgetting the workout, and I was so tired I forgot the workout.
Lap 2 – 10 reps each station. Bonus exercise is 5 burpees – had plans to make this a double merkin with a plank jack burpee (so down, merkin, plank jack, merkin, back up), but was feeling nice this morning.
Lap 3 – 15 reps each station. Some mumble chatter about how we were going to die if we ended up getting up to 25 reps. They didn’t know YHC had something nice and easy in store for them. Bonus exercise – 5 absolutions.
Lap 4 – 10 reps each station, because I’m a nice Q and we were running short on time (not really). Bonus exercise – 6 Blue Devils (3 each side) – a Bobby Hurley (squat jump with a basketball jump shot form), into a Turkish Getup (flopping like the Dukies are known for).
Lap 5 – Chase the Rabbit. We ditched the exercises this time in favor of some fast strides. A bit of confusion on stopping points, but the intention was to run hard for 100 meters then recover for 100 meters. YHC counted down 3…2…1…Go! for each PAX, and you were supposed to try to chase down the PAX in front. We did 4 of these and at that point we were pretty smoked.
Mary: The PAX all pushed hard to finish our miles so quickly that we still had 6 minutes left, just as I had hoped. I have a yoga stretching routine I like to do after runs that usually takes about 15 minutes, but I condensed it down and we quickly moved through about 8 different positions on each leg, stretching out our quads, hamstrings, hips, back, and glutes. Pretty sure everyone felt like a million bucks after that. Ended with Have a nice day, and one last leg stretch while doing our count-off/name-o-rama.
Announcements:
T-Claps (Recognition): EVERYONE for pushing hard today! There were some pretty large sweat puddles after COT
Prayer:
YHC took us out. Always so much fun to Q, and I appreciate all the H.I.M. that came out to help get this AO off on the right foot.
