Tag Archive for: Motor Boatin’

Carry Each Other’s Burdens

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EC: Emeril, Skid Mark, Nemo, Dumbo, Maybelline, Dawg Pound

Warm Up:

Lap around the lot then some standard warm-up exercises: SSH, Imperial Walkers/Hillbillies, Good Mornings, Sir Fazio Arm Circles.  One more lap around the lot.

The Workout:

Grab all of the gear (2- 3″ firehose logs, 2- 3″ firehose bundles, numerous kettlebells).  The journey we set out on included one lap around the soccer field with various pain stations.  The gear was only carried and not used at any station, this will be explained later.  First stop was at the stage, box jumps and B2W.  Second stop playground, pull ups and merkins. Third stop shelter, Urkins/Derkins/dips/squats.  Fourth stop tennis court, suicides/11s (people’s chair/merkins)/suicides.  Fifth stop along the path for some Broke Back merkins.  Walked back to flag and put gear in the middle of the circle to start Mary.

Mary:

Low slow flutter and LBCs

Announcements:

North/South Convergence Saturday, 30 March.

Check the Slackbook

Prayer:

Maggie/Clay/Crab Legs Always/Unspoken/Happy Birthday Roger Roger

Life Tips by CHiPs: All of the gear was carried throughout the workout to demonstrate the many burdens that we carry around daily.  The gear was not used during the exercises, but hauled from location to location on purpose. This was to demonstrate how meaningless it is to carry our burdens around endlessly, and by doing so, it weakens us mentally and physically for the important moments in life that we need all of our strength to tackle. It is a reminder that we are much stronger when we are not carrying our burdens around alone.  We as men are fixers and never want to appear weak, so we try to fix our hurts by ourselves (alcohol/porn/other addictions) and think that appearing like we “have it all together” it makes us look strong.  Well, that’s a lie!  Paul tells us in Galatians 6:2, “Carry each others burdens, and this way you will fulfill the *law of Christ (*Golden Rule).  We must have men in our life that we can talk to about our hurts/struggles/thoughts, and in so doing we “carry each other’s burdens.”  The enemy, Satan, prowls around like a roaring lion seeking someone to devour.  His main objective is to “steal, kill, and destroy” the very thing you hold dear.  We are constantly under attack and need to be ready.  Therefore, I challenge each PAX to find another man in their life that they can talk to and form a shield lock with when the crap hits the fan.

We Are Sparta

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EC: Dawgpound, Maybelline, Emeril, Pikachu, LED, Fonzie, Nemo

Warm Up:

Lap around the Soccer fields
Circle up for the following
Fazio Arm Circles
Good Mornings
Hillbillies
Imperial Walkers

The Workout:

From the Movie 300 the original 300 workout.

25 Pull-ups — Partner assisted
50 Deadlifts — with your KB and your Partners KB
50 Merkins
50 Box Jumps
50 Floor Wipers — These where tough.
50 KB Clean and Press (25 Each Arm)
25 Pull-ups

Mary:

10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head
10 Mini Turkish Getups each side
20 Pickle Pounders
20 Homer to Marge
10 KB Plank Pull throughs
10 Each Side Half Kneeling KB Chop
20 Reverse LBC with KB over head

Announcements:

Traveling to Whiplash tomorrow North Carolina Museum of Art.  6 o’clock start time.  Second F at Starbucks, Dawgpound’s treat for all South Wakers that post at the Whip. Clown Car leaves Purple Cobra Parking lot at 5:35

Prayer:

Moby’s dad recovering
Shredder
Crab Legs
Emeril’s Co-worker’s family for father in law had an aneurysm (Bella)

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.

As Seen on TV

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13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!

EC: ShamWow!, Dahmer, Maybelline, Warbucks

Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right

The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.

Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.

Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day

Announcements:
See social media.

Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.

Rocks In The Round

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2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.

Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot.  We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises.  Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of  exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks.  Wash, rinse repeat.  Sets were as follows:

Curls/Overhead Tris

Ground Pounder/Weighted Squats

Wonder Bras/Bus Drivers

Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.

Who needs Arms to run a Marathon?

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EC: Standard Loop  Warbucks, Maybelline, Nemo & Full House

Warm Up: Loop around Soccer Field; Circle up for Standard Merkin x10, Good Mornings x10, Imperial Walkers/Hillbilies x10, FAC x10 + Reverse x10, SSH x51 and Mountain Climbers x15.  Count off
The Workout: Mosie over to the half pipe for Jack Webb + Burbees, Top of Half Pipe was Burpees and Bottom was Jack Webbs in increments of 3.  We increased by 5 Jack Webbs/round and then went back down.  4 rounds total (1-5, 5-10, 10-5, 5-1).

Now that we were really warmed up and the PAX understood that we don’t need to feel our arms to run Wrightsville! We mosied over to the side lot with the metal benches.  EMDD: Erkin x10, Merkin x10, Derkin x10 and Dips x10 regular x10 left leg up and x10 right leg up.  2 Rounds

Mosied over to lot by the baseball fields and did chill cut (elbow)plank hold indian jog in groups of 7 (2 Rounds) Hold plank and person in back keeps moving to the front of the line.

Mosied over to Stairs and did x10 Star Jumps at top and bottom, with partner wheelbarrow up the stairs (alternate partners at each landing)

Mary: Pickle Pounders x16, Homer to Marge x16, Pickle Pounders x12, SSH x49
Announcements: Sign up for Purple Cobra while Warbucks is out the next couple weeks. Wrightsville? Head down for the 5k even if your not running on Saturday to support CL
Prayer: Warbucks Wife is having Surgery next week. YHC MIL is having Surgery today for Ovarian Cancer

Possum Trot – The House Always Wins

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Warm Up:

The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.

The Workout:

Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.

I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.

Mary:

Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.

Announcements: Wrightsville is this weekend

Prayer:

  • Prayers for Shredder to have a successful surgery and quick recovery.
  • Prayers for everyone running this weekend to stay healthy

Embrace the Suck @ Crazy Ivan

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Warm Up:  A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees.  Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter.  No new FNGs.  Your QIC started promptly at 530 am with a jog around the tennis courts.  In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them.  Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run.  With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school.  I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days.  Squat hold for the six.  Circled up for the following exercises:  25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.

The Workout:  Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises.  The following k-bell exercises were executed in cadence or reps:  25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls.  PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition.  One extra k-bell was added to make exercise work.  PAX set k-bell down near curb stops and walked back to the start of the right white line.  PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT.  On next bear crawl, PAX added a k-bell side lift after merkin.  RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift.  Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed.  After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises.  These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground.  After a ten count, PAX performed five man-o-makers OYO.  PAX John Cusack back to the cars.

Mary:  PAX embraced the suck with core exercises on their six, side and chest.  Dauber called out 10 count cadences of the following exercises:  Low slow flutters,  followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?).  Some yoga stretches (DDawg, Pigeon) thrown in for good measure.  Five merkins with last merkin hovering just above the ground for a fast 10 count.  Time up.

Announcements:  BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too.  Congratulations to the two newest members of the Fritter Foundation:  187 and UTI.  Special shout out to UTI who embraced the suck with Breathtaker -well done brother.  Stay hydrated this week; nothing new on race day.

Prayer:  Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up.  Other prayer requests I had forgotten. (apologies)

A true honor leading you men.  Thank you for the opportunity.  -Dauber

(EC:  187, Skidmark, UTI)

Friendly New Site Q

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This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

2 Pounding in the rain

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Warm up

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills.  Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers

30 Squats

  • 20 Rockies
  • 30ct 6 inches
  • 20 LBC’s
  • 10 WWII’s
  • 30 Homer to Marge left leg up then right leg up.

30 Squats

  • Aik’n Abs: 15  American Hammers,  20 ct 6 inches, 15 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 2 20 Ct Supermans, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 20 Dips

30 Flutter kicks and 30 Squats

Cousac back to Rocks pile and then circle up for COT

Announcements:   Wrightsville in two weeks.

Prayer Requests:  Continued prayers for marriages.  YHC took us out