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Welcome to Casino Royale

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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:

  • Casino Royale is open! We discussed our monthly schedule and think we have it – 1st Friday – HIIT/3 miles like we did today, 2nd Friday – Dealer’s Choice (card deck, dice game, etc.), 3rd Friday – Running / speed work, 4th Friday – Kettle/dumbbells and TRX bands. Get on the Q sheet!
  • 1776 workout being led by Skidmark. 0600 at Womble on Saturday July 4th. 7.4 miles of running, 1776 reps of exercises.
  • Continuing mulch work at Bass Lake. Almost 1/2 mile done. No mulching July 4th.

T-Claps (Recognition): EVERYONE for pushing hard today! There were some pretty large sweat puddles after COT
Prayer:

  • Praise! Natty Ice and M’s pregnancy is going great. Baby Hannah is at 26 weeks. Prayers for continued healthy pregnancy and delivery.
  • Fumunga’s co-worker dealing with breast cancer and upcoming surgery
  • LipSync’s M’s friend’s husband (can’t remember his name) – an F3 guy that also runs a lot was out for a run and had some chest pains. Found out he had a blockage in his widowmaker but was able to get fixed up and make a full recovery. Good reminder to PAX to listen to our bodies and not overdo it, and get checked out if something doesn’t feel right.

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.

Bounds & Strides

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FNGs:

Nope.
Warm Up:

Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.

The Workout:

We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.

After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.

Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.

Mary:

We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.

Announcements:

RUNE

T-Claps (Recognition):
Prayer:

Modify as Needed

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YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.

Dancing in the Dark – Sheepdog BB 2/7/2020

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PAX:  Shredder, Buttermilk, Natty Ice, Norm, Gump, Mr. Terrific, Martini, Quiver

FNGs: None
Warm Up: Mosey to the back.  Good Morning x 10, Windmill x 10, Daisy Picker x 10, Fazio Arm Circles x 10, Imperial Walkers x 10, Hillbillies x 10
The Workout: Multiple stations utilizing the walls and knee walls around the site:

  1. Station 1 – The People’s Chair
  2. Station 2 – Balls to the Wall
  3. Station 3 – Step UPS
  4. Station 4 – Elkins
  5. Station 5 – Box Jumps
  6. Station 6 – Dips
  7. Station 7 – Squats

Pax rotated through each station performing AMRAP while the 8th Pax did a lap around the track.  Repeated x 2.  Great mumble chatter.

Combative – Worked on blocking techniques taught by Shredder.  With our limited skill and the swapping of  partners, this resembled square dancing more than martial arts.

Mary:  No time – too much dancing (see above)
Announcements:
T-Claps (Recognition):
Prayer:  Multiple mentioned.  Prayed for those spoken and unspoken.

Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

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No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!

My dog ate my homework… 6/29 U-Turn

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FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Fritter

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The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Indian Run Stackem Up Suicide for Fritters

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Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers