Tag Archive for: Mookie

We’re gonna need a birth certificate POTS….

/in /by

SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.

Avoiding the Quarantine 15

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There are so many things I want to say right now. So many ways to begin this backblasts, all make sense, all important, but I don’t think I can truly find the right words to express what this morning meant not just to me, but for a lot of other Pax. On Friday, I went for a run and ran past a few AOs that had kicked off again. Each had 3 Pax, despite warm weather and a bit of excitement in the air. Saturday is a long run day and we know about SW’s reputation. Sunday AGS wasn’t as large as typical. So, what would today bring. And the Q promised 3 miles of high intensity bootcamp. I love this group of guys and we lean on each other more than we realize. 12 men posted at Paradise City this morning and the mumble chatter was on point.

2 for EC: ShamWow!, Skidmark

FNGs: Welcome McNugget and Chaps. Warning: Be very careful when disclosing your first job.
Warm Up: Group stayed together for 1 lap of warm up with SSH x 30, IW x 10, Hillbillies x 10, Good mornings x 10, and Fazio Arm circles x 10 F/R.
The Workout: Group split into 2 with Emeril and YHC taking over.

Emeril’s Q:
1. Erkins/Derkins/Dips on the guardrail
On the Tennis Courts:
2. Suicides, LBC, Preacher Chair
3. 11’s (Merkins/Squats), Balls to Wall, Preacher Chair
Mosey to Ticket Booth
4. Step-ups, Dips, Balls to Wall, Erkins, Balls to Wall, Derkins
5. Top of Ramp x 10 jump squats, Bottom of Ramp x 10 star jumps

Skidmark’s Q:
Stack up suicides: starting at basketball court. Stops at 1st island, bottom of ramp, halfway up ramp, top of ramp. 5 burpees each return to court. Stack em up and break em down.
1. 5 Star jumps
2. 10 merkins
3. 15 Plank Jacks
4. 20 Step ups

Mary: Stretching as a group of 12. Open those hips up and avoid injury.

Announcements: Not right now.
T-Claps (Recognition): Dumbo and Dawgpound PRing 1/2’s on Saturday
Prayer: Wallabe, Fanny Pack’s daughter Julia battling a stomach bug.

AGS Sunrise Services resume

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After a long hiatus from the gloom, AGS reopens to perfect conditions and a dramatic sunrise. Rolled into the lot 5 minutes before the start. Oboe and Boy George were already waiting for YHC. No ruckers this morning and no Redenbacher, who had HC’d the night before. 6am hit and we were off with the following warm-up

Warm Up: Mosey to the side lot adjacent to the baseball fields and circled up to the first corner for Imperial Walkers X10, butt kickers to the 2nd corner, stopping for Hillbillies X10, mosey to the 3rd corner for Good Mornings IC X10, mosey back to the main lot. Proceed with a set of Frankensteins to the middle of the lot and then a mosey to the far end. Circled up for one last set of prisoner squats X10.

The Workout: As we were officially reopening AGS this morning, we decided to do standard loop with counterclockwise route around the lake. Strong work by Oboe and Boy George pushing a good pace to the lake. Special shout out to Oboe for carrying YHC up the hills around the lake and pulling mediocrity out of the mud with several circle backs for the six…(that would be YHC). Plenty of social distancing at miles 4-5 and appreciated the pick ups. Arrived back to the main lot for Mary.

Mary: Not sure where she was this morning. Think she is still following stay at home order, but hoping to find her next time.

Announcements: AO’s reopening.. check your local listings and sign up on Q sheet

T-Claps (Recognition): PAX getting out this morning. Dumbo for completing his first half yesterday.

Prayer: Prayers for continued health both personally and financially in this tough time of Covid-19. Prayers for essential workers and leaders that will be making decisions in the upcoming months. YHC took us out.

Kung POW started off with a Boom!

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Those Wescott guys aren’t quite right… Four Wescott guys and a nomad meet for the newest Black Ops AO – Kung POW. We will be meeting 3x per week

    ONLINE

.

FNGs: not this day

EC: Emeril & Pablo

Warm Up: Cotton Pickers, Fazio Arm Circles F/R, Imperial Walkers -> Hillbillies.

The Workout: PAX partnered up for accountability only (Keep your distance)! The first thing we did was a Lazy Dora. 100 merkins alternating every 10 holding plank in between. 200 LBC alternating every 20 and holding 6” legs in between. 300 squats alternating every 30 with a squat hold in between.

Next we did a stack’em up run to the stop sign (about 1/4 mile each direction). At the stop sign PAX did 10 Carolina Dry Docks each trip. Back at the start we stacked it up with 5 burpees, 10 jump lunges, 15 big boy sit ups and 20 Freddie Mercury’s. All PAX made 4 full trips.

Mary: 20 IC each – Big boy sit ups, Homer to Marge, box cutters

Announcements: Meeting M, W, and F at 5:30…VIRTUALLY.

T-Claps (Recognition): Deadbolt to bust it out on a Monday after his half on Saturday. #stayhard

Notable Absences: Roger Roger, Pac-Man

Prayer: Deadbolt’s friend on hospice, those in positions of leadership, all those with anxiety over present circumstances. YHC took us out.

It was a honor to lead you men this morning. I’ll try to do better next time!

“Hey go get that guy up there…”

/in /by

A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

Looking for hills

/in , /by

Had 8 @ AGS for some miles of various sorts…4 runners, 3 ruckers, and Yogurt running his leg of the marathon relay! YHC decided on a hilly route for the runners.

FNGs: Nope
Warm Up: Butt kickers, frankensteins, SSHs
The Workout: Womble > Ballentine > 55 Bypass (turnaround) > W Elm > Avent Ferry > Cemetery Hill > Earp > Bass Lake > Stintson > Around Womble > Grigsby > Womble (6.2 miles)

Mary:

Announcements: See Slack and Facebook

T-Claps (Recognition): All PAX for continuing to get out an push themselves in what is a fairly stressful time for everyone.

Prayer:  30 seconds of silence

Community Q & 3rd Cousin’s 18lb Suck Tubes

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With pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.

As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.

7:30am hit and we were off with Dauber’s warm-up.

Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.

Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).

Round 2- More of the same except decreasing reps to 15

Round 3- More of the same except decreasing reps to 10

3rd Cousin then passed the Q off to YHC, leaving about 17 minutes.  YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.

Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews  based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.

Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..

Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.

Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!

Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.

Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.

Is That a Jockstrap On Your Head?

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EC:  Vasoline

FNGs:  None

Warm Up:  Rolled into Panera Bread parking and saw Mookie in the Patriots mobile.  A quick hello and asked if he had the Q.  Nope, he was willing though.  Also commented, where is everyone?  Virtual half and full marathon running at Womble, ATT, and other places.  Today WAS race day – Wrightsville.  Ugh.  COVID-19.  A lot of PAX had trained hard and were determined to run today.  Great job PAX!  Those folks running shorter distances needed to stay hard and I volunteered to Q.  I had a shovel flag in my car and planted it while I saw Vaseline jog in from his his early run.  Alpine made it four and the clock struck 6:00 am.  PAX and YHC did a quick jog around the parking lot and circled up for Good am, Frankensteins, Imperial Walkers, Hillbillies and Open Gates (for the hips).

The Workout:  Learned Alpine and Vaseline were running the full U-turn.  They agreed to run together.  I was thinking of doubling down at GP and opted for a 5K.   Mookie joined me.  As we ventured down the hill as a four ship, I noticed something on Vaseline’s head.  I asked him if it was a jockstrap?  See picture.  I meant no harm.  It was a shirt sleeve cut off helping his headlight stay in place.  Genius idea – well done.  The mumble chatter led to the iconic movie, Weird Science.  Kelly LeBrock – good memories!  OK, lmk your thoughts after you google her.  Tempo was faster than normal.  Why were Mookie and I keeping up with these gazelles?  Then Mookie took off up the hill. I tried my best keeping up.  Once to the first traffic light, we slowed down.   I think I heard Alpine chuckle and he switched gears from 2nd to 3rd and took off with Vaseline close on his six.  It was about this time I had THAT feeling.  Yes Lipstick, I needed to adjust gross weight.  Mookie was having his own issues.  Something about a steak and cheese from last night not settling well.  Then the feeling went away.  Our pace continued faster than normal for me.  I felt good.  Mookie kept striding faster.  I kept up.  Mumble chatter was good.  At the half way point, Mookie called out a time that was 60 seconds faster than normal for me.  Ran some more on and off.  Then I had to take care of business.  I broke a rule and had not carried supplies with me during this run.  YHC had to improvise.   Made it back to the car for a quick change and thanked God for Clorox wipes.  Way too much info here.  On the way back, we ran into POTS.  He started at 6:30 am and said he was going to run a 5k.  Did some stretching and more mumble chatter.  Alpine and Vaseline finished up with a great time.  Mookie and Alpine went back and picked up POTS. Thank you men.

 

Mary:  Static Stretches.

Announcements:  See Slack/FB.  If using WebEx or similar conference call numbers POTS suggested dialing the local number rather than the 800 number.

T-Claps (Recognition):  Vaseline for EC and keeping bottled water on our shelves with his job.  Also all the PAX running their virtual marathons.  Great work!

Prayer:  First responders, military.  Our families.  Our leaders.  Everyone impacted by COVID-19.


2nd F at Panera – TO GO.

Honor to lead. – Dauber

How to Catch A Leprechaun

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Are you afraid to leave your house?  Is it because of Leprechaun’s?  If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.

EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:

Took a jog to the GCF parking lot.  We then circled up there for the following:

50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you.  You know the movie that had Jennifer Aniston in it before friends.

Good Mornings
Bat Wing
Randies

The Workout:

Start by working on our quickness.  Quick feet up the one curb.  Followed by a shuffle to the left to Good will.  Keep your eyes ahead.  Don’t let that Leprechaun out of your site.  Quick feet down the GCF curb.  Shuffle to the right keeping your eyes ahead.

Moseyed to the tiny hill by Dunkin Donuts.

Here we practice the far away pounce.  Broad Jump and then crawl bear back to where you started.  Increase the broad jumps by one until we did 5.  After the broad jumps always crawl bear back to where you started.

Mosey to the dock stations.

Here we practice the quick pounce.  Get into a Childs pose but be on your toes.  Lunge forward with one leg.  Bring that arm up.  Lunge forward with the other leg.  Repeat for 10 reps each leg.

Next we moseyed to the bank.  The Leprechaun’s love gold so we did some ATMs.  10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.

We then took a trip back to the flag.  We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.

We then repeated the circuit.  Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss.  After the quick pounces we do squat hold where each pax counted to 1o.  We followed that with Balls to the Wall.

Mary:

Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge

Announcements:

Stay Safe everyone.
Running from Womble for all those that trained.

T-Claps (Recognition):
Prayer:

All first responders
Leaders
Everyone that is part of the Health Community

Coincidence? I think not

/in , /by

FNGs:  None.

YHC woke up at 4:45 am to the pounding of rain and a pounding headache.  Why did I volunteer to Q Tiger Blood?  Crap, Deadbolt dropped a HC on FB.  I have to go.  I gave my word.  With the rain, I opted for the tri shorts.  I thought they would be perfect for the anticipated moistness.  At least it was 60 degrees out.  Fog was not as bad as it was yesterday.  It had been a long time since I posted 7 days in a row – could be the first time come to think of it.  Cool.  I pulled in to Holly Grove Middle and smiled when I saw Deadbolt and Mookie.  I also saw two additional cars and was greeted by two females as I got out of my car.  They were friendly.  I planted the shovel flag and greeted the PAX.  I may have mentioned let’s go get some coffee and then noticed the rain had stopped.  Coincidence?  I think not.  Clock struck 5:30 am and we were off.

Warm Up:  A nice jog around the parking lot.  Legs were stiff from some lunges we executed yesterday.  I also got dry needled in both hips yesterday.  I had this appointment on the books in preparation for the run at Wrightsville.  I did not want to cancel – helping support our local businesses.  It always feels better after dry needling – highly recommend this treatment for some achy/soreness.  Circled up for the following exercises:  20 SSH, 10 sir Fazio arm circles (F, B), Daisy pickers, seal claps, overhead claps, Don Quixote, and Hillbillies.  During our warmup, a Holly Springs police car drove in and circled around us.  Did someone call them about a group of men coming together in the gloom?  Doubtful.  We thank these men and women for keeping us safe each and every day.  We waved to the officer as we ran by him/her on the way to the track.

The Workout:  Having a senior moment, I do not know “exactly” what we did or the order that played out, but I will tell you, we did a lot of “stuff” and kept moving throughout.  I reached out to U.T.I. And Yogurt for some running ideas.  I am no longer a runner.  Extra weight, thousands of miles on these knees, lots of excuses I know.  But I did not want to disappoint the PAX.  I dove in the F3 exicon and found some ideas with runs and using a track.  Here’s how it happened:  got on the track and began bear crawls.  Gloves got nice and wet.  From there a nice jog down the track.  On the straight (halfway), executed 10 merkins.  More running to the turn; 10 squats.  More running again.  This happened repeatedly running and then stopping to execute some exercises.  At one point we did reverse bear crawls, pickle pounders, Carolina dry docks, dips, erkins.  Decided to do one full lap at our own speed.  Circled back for the six.  Lots of good mumble chatter on the track.  Threw in some Frankensteins, lunges.  Departed the track and had PAX crab leg walk up the path to the sidewalk.  These suck.  Back on our feet and jogged to the back of a building searching for a good brick wall.  Each PAX took turns counting 10 cc as we performed BTTW and People’s Chair.  Finished with plank wall taps.  It was getting late and we moseyed to a dry spot of the ground for Mary.

Mary:  Found the covered area by the elementary school and cranked out 10 burpees OYO.  Did some leg stretching while doing various runner’s stretches.  Got on our six for the following exercises:  bridges, alternating one leg bridges, side leg lifts, side bent leg lifts, WWIIs, H2M, hello dollies,  box cutters, Freddie Mercury, and some static stretches.  Each PAX added their favorite AB exercise 20 cc:  low slow flutter and nipplers.  YHC added American Hammers but only had 10 cc left in the tank.

Announcements:  Everything is CANX.  Lots to negatively to dwell on.  Let’s be better than this.  It’s time like this  we need to elevate and do better.  It’s our time to lead.  Don’t count America out.  It all starts at home.  As husbands, as fathers, as brothers, as neighbors, etc.  Find ways to help each other.  Be kind.  Lift each other up.  Stay disciplined.  Stay hard.  Find positivity.

T-Claps (Recognition):  All PAX keeping fit, exercising when and wherever they can.  PAX doing their best for their family.

Prayer:  Unspoken, PAX injured, sick, etc.  our families.  Deadbolt shared he had a colleague, Richard, suffer a heart attack and die this week.  Young – 60 yrs old.  We prayed for him and his family.  God is in control.  We will get through this.

As we walked to our vehicles, it began to sprinkle.  Not once did the rains come during our workout.  Coincidence?  I think not.

 

An honor to lead.  -Dauber