M4L – Page 4 – F3 South Wake

Dawgpound Celebrates 4 years

May 5, 2021/in Nutcracker /QIC: Dawgpound
PAX: Alpine, B-I-N-G-O, Banana Seat, Beer Pressure, Blue Hen, Bondo, Brony, Buford, Cowboy, Da Business, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Fancy Feast, Fanny Pack, Flanigan, Fram, Full House, Java, Katniss, Labatt, M4L, MadDog 2020, Moby, Mookie, Pablo, Peak Week, Pile Driver, POTS, Pumpkin Spice, Redenbacher, Seminole, Shredder, Sprinkler, Yoshi

EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Thunder Cinco de Mayo Mini Murph

May 5, 2021/in Thunder /QIC: Katniss
PAX: Cancun, Fanny Pack, Katniss, Kubota, M4L, Pikachu, Rams, Redenbacher

FNGs: Nope
Warm Up: 50 SSH
The Workout:

1/2 Mile Indian Run

50 incline pull-ups, 100 Merkins, 150 squats

Tennis court abs
Halo 30 sec Cw/Ccw
Senor frog lbcs
Rotating piston
Pickle pounders

2 rounds of 10 count – BTTW, Preachers chair

Mary: PAX choice stretching
Announcements: JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB
T-Claps (Recognition): all Pax for adding some running to Thunder
Prayer: all injured Pax- Wiggly and ShamWow. Praise to Gump’s recovery

Monkey Humper

May 4, 2021/in Ground Pounder /QIC: Emeril
PAX: Cancun, Cowboy, Dauber, Dawgpound, Dumbo, Dusty, Emeril, Fanny Pack, M4L, Pumpkin Spice, Redenbacher, Shredder, Yoshi

FNGs: None

EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout: Mosey to the rocks and partner up. Dora x2

First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.

Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.

Mary: Some more stretching as we were all feeling some tighteness in our hammy’s
Announcements: I don’t remember
T-Claps (Recognition): N/A
Prayer: Midget took us out

18 STRONG at The TRAIN!!

May 3, 2021/in Downtown Train /QIC: Sprinkler
PAX: 16-bit, Cancun, Deadbolt, Deuce, DoubleD, Fanny Pack, Fonzie, Fram, LED, M4L, MadDog 2020, Mookie, Nemo, Pikachu, POTS, Quiver, Sprinkler, UTI

FNG: Nope

Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC

Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.

Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.

Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.

Then we got out of the stifling parking garage and went to the top floor. Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu

Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.

Fellowshipped run to parking lot.

Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day

Announcements: See Slack

T-Claps: All who EC’ed, to many to name.

Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.

Honor to Lead Gents!!

Baker’s Dozen at NeedMore Ruck!

May 3, 2021/in NeedMore Ruck /QIC: Dauber
PAX: 50 Floors, Breach, Cancun, Dauber, Deuce, Fanny Pack, Fonzie, LED, M4L, Nail Pouch, Nemo, Pumpkin Spice, Sprinkler

FNGs: TWO FNGs compliments of M4L! Welcome Allen Duncan (50 Floors) and Ken Almonds (Nail Pouch). Sprinkler loved the leadership of Dauber bringing out so many PAX to this forgotten gem in FV!
Warm Up: After F3 story and introductions and EC (nice work Nemo, Fanny Pack, Breach and Dauber) headed out.
The Workout: Played the back nine this morning starting off on 9 and 8. Headed to 1-7 remembering great shots from a long time ago including shots over the pond or a layup by the tree. I had a tee time at 8:-4 at the Neuse and definitely had golf on my mind. Great mumble-chatter with all the PAX. Got some grilling tips from Fonzie and shared some parenting advice with Cancun (I hope it was well-received). Stopped at Breach’s for coffee-teria. Thanks brother! Just a beautiful morning with great fellowship.
Mary: OYO
Announcements: See Slack/FB. Get out to HS Food Cupboard on Th. Ultimate frisbee on Mon at Ting.
T-Claps (Recognition): All the PAX getting it done in the month of May – great numbers. Keep raising each other up! Also Cancun for bringing his adorable 2.0 baby boy out. Loved hearing his cooing during the trek!
Prayer: Sprinkler led us out – thank you sir! Honored to lead! -Dauber

The elusive albino deer

May 1, 2021/in U Turn /QIC: Full House
PAX: 187, Alpine, Aquaman, Bobby Boucher, Cancun, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Katniss, Lipstick, Lipsync, M4L, Maybelline, McNugget, Nemo, Oboe, Pikachu, Pumpkin Spice, Redenbacher, Sassy, U.T.I, Vasoline, Yogurt, Yoshi

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

April 30, 2021/in Speed Racer /QIC: Breach
PAX: Breach, Cupid, Deadbolt, Deuce, Fram, LED, Lipstick, M4L, MadDog 2020, Mookie, POTS, Roger Roger, Sprinkler

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:

Ooohhh Yeeeeaah!

April 30, 2021/in KungPOW /QIC: Fanny Pack
PAX: Bobby Boucher, Bobby Dall, Breach, Deadbolt, DoubleD, Fanny Pack, Fram, Full House, HazMat, M4L, Mad Dog, Maybelline, Mookie, Pablo, Pikachu, POTS, Roger Roger, Yogurt

Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!

FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.

The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.

We then remembered Miss Elizabeth, such an important part of the Macho Man journey, with Pickle Pounders x20 IC and Hello Dollys x15 IC.

PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.

At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.

Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.

We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.

A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.

Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.

Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.

Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!

Shared pain through accountability

April 16, 2021/in Disney /QIC: Fram
PAX: 187, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, M4L, MadDog 2020, Mookie, POTS, Sprinkler, The Commish, Yoshi

FNGs: Nope
Warm Up: Mosey to bottom of parking lot towards the stop sign. Placed cone for ME reference. SSH, Good mornings, Daisy Pickers, Mosey to right hand side of parking lot with grass hill. Cone #2 explained Frisbee bear crawl station. Imperial Walkers, Hillbillies I/C. Mosey to RR and Cone# 3 with battle rope. Explained station while in Squat hold. We grabbed the rest of the coupons and moseyed to the abyss. (2 – 25lbs DB’s, 1- 30 lbs ruck weight, 1-20 lbs phalange, 1 BAT Big Ass tire, and one little tractor tire)

The Workout: Paired off with accountability partner. Cone #1 Frisbee Bear Crawl up the hill and back down, head first both directions and hands stay in frisbees. Partner does whatever exercise they want while waiting. Cone# 2. Battle rope > Double hand OH Smash, Single alternating waves, SSH with rope. (PAX on own cadence) my group 30, 20, 10 reps. Cone #4 DB swings at the abyss, Cone #5 Weighted abs Cone#6&7 > BAT gets flipped up ALL the abyss stairs partner rotate in as needed. Little tractor tire gets pulled up to top of stairs by a strap, partner rotate in as needed. Once you leave the tire station the PAX run to Cone #1 and loop back to Cone #2 and then the stations rotate. We made one complete cycle.

Mary: Freddy Mercury’s, LBC, Reverse LBC, Full LBC.
Announcements: Runners in Wrightsville.
T-Claps (Recognition):
Prayer: Bobby Bouche’s friend dealing with addiction, Deadbolt’s fraternity brother dying of heart attack, unspoken

Where you been? 3/26/21

April 5, 2021/in KungPOW /QIC: Fram
PAX: Deadbolt, DoubleD, Gillette, M4L, Mookie, Sprinkler

FNGs: None but YHC felt like one upon arrival at Kung Pow.
Warm Up: Mosey across street to church parking lot. Circle up for SSH, Frankenstein’s, Imp/Hillbillies, Daisy Pickers, good mornings, SFAC all I/C.
The Workout: Thang 1 >All PAX grab one rock and circle up. One man timer ran to top of parking lot cul-de-sac and back to group while they performed various exercises called out from the group. Rotated one time through. Thang 2 > YHC had four cones set up in grass with frisbee. Bear crawl to middle each man throws and tries to catch frisbee. Crawl Bear back to furthest away cone, throw frisbee and try to catch. Each drop was 5 burpees for the group. The guys not throwing picked various exercises to do while catching the frisbee. Rotated around 2x. Estimated number of Burpees to be 85.
Mary: Freddy Mercury, Home of the March, HOM single leg. LBC, Reverse LBC, Full LBC.
Announcements: Gillette to shave head for St. Baldrichs charity.
T-Claps (Recognition): Deadbolt 30 years to the day in same profession. Worked from the ground up. FRAM for a 5 day Q streak. Sprinkler for doing it with him.
Prayer: Unspoken and some individual.

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