Tag Archive for: Moose

Violet Snake

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FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups

After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.

Hump Day TBD

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Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps

Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot

Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across

Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across

Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders

Great work men!

BS out

Tea Time Murph 8 of 52: Big Hair 80’s Rock

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Tea Time has her regulars….. great to see Moose, Cancun, Yogurt, Dusty & Foul Ball….

Deere & Cancun with some miles for EC….. Big Hair 80’s rock tunes blasting…… mumble chatter about future location as Womble is starting to become a little too busy with kids and Eastern European soccer’s moms.

FNGs: none
Warm Up: arm circles, daisy pickers, high knees

The Workout: MURPH

Mary: None
Announcements: GUMP has the Thunder Q this week
T-Claps (Recognition): Pax at the murph
Prayer: Pax at Wrightsville, unspoken

President’s Day 2022 – Which President is on the $100 Bill? Fanny knew the answer. 

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Warm up: Bat Wings: Fozio Arm Circles 10x forward/reverse, 10x seal claps, 10x overhead claps; repeat

Mosey to lower corner of parking deck near tower stairs. First trivia question: Which president is on the $100 bill? Fanny Pack knew: None. Benjamin Franklin was never president.

Benjamin Franklins ($100). Partner up. One partner goes to top of stairs and back while other does SSH. Shooting for 100. With required two trips per PAX to the top, most pairs far exceeded 100. Al Gore (Vice President) while we wait for the six.

Mosey around the entire building to the top corner of the upper parking deck. One each corner, I marked a pain station with a cone and printout of four denominations of currency: $5, $10, $20, $50. We kept partners for “accountability” only. We raced station to station, with the first PAX to arrive announcing the exercise that he had found.

I asked trivia question at each station. I planned for the winner to keep the printed “bills.” But, then I lost track of who won what. I was close at the end. Winners: Fanny Pack, Cornholio, Bondo, U.T.I., and Full House (see below).

$5 Lincolns: 5 burpees OYO. Where is our very own @Abe when you need him?

$10 Alexander Hamilton: 10 star jumps. Who is on the $10 bill? Even with the printout, it took a while to get this one? And was Alexander Hamilton ever president? No! Cornholio got this one. How did Hamilton die? Lost to Aaron Burr in a dual. Yes, a dual.

$20 Andrew Jackson. 20 Merkins.

$50 Ulysses S. Grant. 50 Mountain climbers. Was Grant ever president? Yes.

 

Mary: Bobby Boucher got it started with some low slow flutter while I grabbed my phone. I immediately went to Pickle pounders. An obvious shout out to President Bill Clinton. And you should have heard @Full House’s imitation: “I did not have sexual relations with that woman.” Hilarious!

Announcements: Wilmington Marathon this weekend.

Prayer Requests: Unspoken. YHC took us out.

Happy Presidents Day. Abraham Lincoln and George Washington. Hand drawn vector portraits isolated on white background.

Little Bit of Everything

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YHC took the helm of the Downtown Train on a rainy, cold morning. The plan was to travel a good amount…so we did!

FNG’s: Welcome aboard Bird Flu!!!
Warm Up: Did some SSH and some Good Mornings. Went on a mosey down to the pool! We did Imperial Walkers and Hillbillies.
The Workout: Jack Squats ladder. 1 Squat = 3 squat jumps…we did that up to 5, then went back down. Headed over to Library Hill for some BOMBS! Partner up and run opposite directions on the hill, turn around and meet up for: 10 burpees, 15 Overhead Clap IC, 20 Merkins, 25 BB Sit Ups, 30 Squats. Went up and bear crawled 1 traffic circle, followed by lunge walk on the next. Mosey over to grab rocks and went to the barber shop. We did a series of 5 ct. per PAX People’s Chair, then bear crawled out to rock for a 15 ct. rock exercise. We did 15 x 2 of: WonderBra, Curls for the Girls, Rut-Row, Tricep Press…each time bear crawling back to the wall for more People’s Chair.
Mary: We returned rocks and moseyed to the garage for Mary with rain falling harder. We finished with a 1:3 Jack Webbs up to 5.
Announcements: Long Ass Run Saturday, details from Skidmark.
T-Claps (Recognition): Great to see Brexit again…and … welcome FNG BirdFlu.
Prayer: Folks with COVID, Hasselhoff’s parents. YHC took us out. An honor to lead boys!

A Mix of Complaints and Cheers

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Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.”  Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover,  Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!

Owls are Bigger than I Thought

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YHC took the helm at Disney this morning promising stops at several attraction the park had to offer, so I did. 4 Thangs and plenty of Mary during this workout! During EC, 187 and I spotted an owl swoop down from the trees and land totally silent…that sucker was huge!
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazios, Seal Claps, and Overhead Claps, then a long mosey over to the large HS parking lot.
The Workout: Started with some Poopeaters x 10 IC in honor of our K9 friend! We then partnered up for some whellbarrow/merkin ladders. Wheelbarrow your partner to parking lines, they start with 1 merkin, move, then 2 at the next…so on until hitting the 7th parking line. Finished in this area with Poopeaters x10 again IC.

Mosey over to the traffic circle in front of the HS and split in two groups. 1 group did an Indian run to the top of the hill and did 5 Star Jumps, while the other group stayed at the circle and did 15 merkins, 15 WW1’s, 15 squats, and 15 burpees. Groups switch. We did 4 rounds of this.

A quick jaunt back to the large lot to do a whole group, lunge walk, bear crawl Indian walk…let’s say. Pax in back of the line is the bear crawler until he gets to the front. All others lunge walk. Everyone got a turn.

Moseyed over to the big dark hill behind the soccer fields for a “take that hill” series. Up the hill…20 Hand Release Merkins, Up the Hill…15, Up the Hill…10.
Mary: Moseyed back to the flag for Mary for 20 counts of: LSF’s, LBC’s, Homer to Marge, American Hammers, BB Sit Ups, Freddie Mercury.
Announcements: LAR on 2/12…details on Slack. Raising money for ALS with SuperBowl Squares…reach out to Dauber. Wear Red Fridays boys! OurLegsForCrabLegs
T-Claps (Recognition):
Prayer: Lots of praises from FloJo about job situations, several Pax have sick/injured relatives. YHC took us out….glad to be back on the Q at Disney!

Library Day Part Deux

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shut itFNGs: none
Warm Up: Mosied down Library Hill to the pool parking lot. Circled up for: SSH, Good Mornings, Imperial Walkers, Hill Billies, Windmills, Sir Fazio Arm Circles (forward/back), Seal Claps, Overhead Claps.
Mosied back up Library Hill and met in front of the amphitheater.
The Workout: YHC was looking back through Downtown Train backblasts for inspiration and decided to redo a workout from Nov 2020. It’s not complicated, but it’s effective.

Thing 1: Diamond.
4 exercises, one at each corner. Start with 5 reps, increase by 5 each round, going up to 20 reps. Exercises were Merkins, LBCs, Squats and Side Lunges.

Thing 2: Rocks!
Curls for the Girls, Triceps, Ruh Rohs. 10 in cadence each. Drop the rocks, SSH x10. Repeat two more times.
Mary: WWIIs, American Hammers, Low Slow Flutters, Chill Cut Plank, Pickle Pounders. Wrapped up with some stretches and yoga.
Announcements: Donate blood! Q Source on Wed mornings at Panara
Prayer: Praises for Quiver’s sister on the mend, praises for PAX getting back in the gloom after being out with injury and illness, continued prayers for those still healing.
Moleskin: Sometimes I fall out of the habit of rising early and getting out to an AO. It gets pretty bad if I let it go on for a few days. I have found one way to cure this is to sign up for a couple of consecutive Q spots. The additional accountability that comes with knowing a group of guys is waiting for you to show up and lead is a good motivator to get out of bed. Once you’ve got that ball rolling for a few days, it’s easier to get back into the routine.

AGS It’s Not That Cold

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AGS forecast called for clear and cold. Abe with the early HC, followed by some headlocking, followed by Woody HC, Moose HC, and finally Full House on the EC/HC. All five of us showed up at 0558, right on time. Granted Full House a bathroom pass and we started our warmup. At 18 degrees, this was probably one of the coldest workouts of the year. We kept moving and everybody stayed warm.
Warm Up: 25 SSH, 10 GMs, 20 high knees, 1 minute stretching OYO for whatever YOU need before running
The Workout: With it freezing cold, I knew that the Bass Lake trails would not be muddy, but would be hard packed frozen instead. I was right. Wanted to take advantage of the connection to Sunset Bluffs. Instead of the purely traditional route of running down the Bass Lake Outfall Greenway from Womble, I decided to do a “reverse” route. From Womble, we took Stinson to Bass Lake Road and headed down to Bass Lake. Abe arrived at the parking lot first and led us down the mulch and over the bridge. Then to picnic shelter and DOWN the hill. We connected to Sunset Bluffs and ran about a mile total up the hill and back down. Finally, we took the Bass Lake Outfall Greenway all the way back to Womble.

Mumble chatter. Wolfpack stunk on Saturday. Football NFC and AFC championship games later today. Woody heading to the opera for some culture.
Mary: None
Announcements: F3 continues to run with 3-Alarm on Tuesdays. Many of you have seen the joy. I know it’s a challenging time of day, but it’s totally worth it.
Prayer: Full House’s M in pain from old root canal, surgery coming up. Prayers for all those brothers and families with Covid.

Good Start

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A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.

FNG’s: nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.