9 PAX for some miles at R4TJ.
FNGs: Nope
Warm Up:Nope
The Workout
Stayed on the same side of 55 for some hilly miles. Cemetery Hill, Elm Street, and Library Hill were enjoyed by all.
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Four showed up at Downtown Train for YHCs early birthday Q as well as last as Co-Site Q. The theme for the beatdown was the number 44.
FNGs: Nope
Warm Up: Lap around library and to the parking deck; 10 burpees OYO; frankensteins; daisy pickers; SSH (44 in cadence)
The Workout: 4 Corners of the parking garage (run the long stretches, bear crawl south end, crawl bear southern end)
Exercises:
Corner 1: 10 burpees; 10 burpees; 10 burpees; 4 burpees
Corner 2: Monkey Humpers (44 in cadence); Lunges (44 in cadence); Squats (44 in cadence)
Corner 3: Dora (100 SSH, 200 squats, 300 LBCs; second partner climbed stairs); 44 second plank hold; American hammers (44 in cadence)
Corner 4: Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head); balls to the wall (44 second count); Peoples chair (44 seconds regular, 44 seconds arms straight out; 44 seconds arms above head)
Mary: None
Announcements: Last week of monthly challenge
T-Claps (Recognition): Nemo, Fanny Pack, and Dawgpound for coming out on my birthday
Prayer: Fanny Pack’s M
EC: Full House, Nemo, Shamwow!, Skidmark, UTI
FNGs: Not today
Warm Up: Everyone shows up ready to get after it at the John.
The Workout: It had been awhile since we went out and back on Crossway so I decided today was a great day to make our return.
Mary: MIA
Announcements: Wilmington Race has been postponed. Sorry to all PAX who have been training hard. The long ass run has been postponed as well to coincide with the adjusted marathon training. Check slack for details.
T-Claps (Recognition): Everyone for picking up the 6.
Prayer: Lipstick and Full House family, Unspoken, this country
YHC took us out. Always an honor to lead.
After 2 years as site Q at this AO, today was my final time leading the DT. I was out on solo EC and wondering if anyone would show. DT has had many times as a 1 or 2 person AO. Was pleased to see Buford and Tush at the ready. I explained the plan and asked if they wanted to audible – never bad to take requests when the group is small – but they were down for the challenge. Some solid chatter throughout – catching up on how the 12 Oaks workouts have been going (sounds strong by the way) and learning more of the adventures of John (talk to him, he has some cool stories to share).
FNGs: nope
Warm Up: standard loop jog, stretches back by flag in lot, arms/shoulders/legs after a mosey to top of Library Hill
The Workout: Started with hill repeats and did 5x on Library Hill, catching our breath between sets with SSH. Headed over to the deck and did a build set coming off the wall. Added an exercise each time and did tempo squats between each set (BTTW, plank, shoulder taps, plank, merkins, plank, bear crawl).
Mary: Headed back to flag and with time limited we did LBCs IC50
Announcements: Changes to Wrightsville, 3rd F and 1st F leadership engagement
T-Claps (Recognition): Buford for being a regular at DT the past 2 years and Tush for a strong start the past few weeks with F3
Prayer: Those being impacted directly by COVID dealing with quarantine, for some focus today on being a leader in the community to promote diversity and inclusion on MLK Day, for the nation as we start a week that will bring transition. We closed it out with a silent 30 count
Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!
FNGs: Welcome Tush!
Warm Up: Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25. Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count. Continue the mosey in the big HS PL – Hand Release Burpees x10.
Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since). We made 2 solid trips bear crawling and 1 as a walk up/down. Watching the clock, time for Mary.
Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country. Breach took us out.
FNGs: none
Warm Up: SSH x 15, Imperial Walkers x 10, Frankensteins x 10
The Workout: Good weather for a 5.36 mile figure 8 around the Springs. Started out with a strong push up Stinson by the Hunt Center. Also took a trip down Crossway and a return up Stinson for a hilly run. Never too early to start training for BRR, right? Thanks for the accountability and mumble chatter, Nemo.
Mary: nada
Announcements: quiet
T-Claps (Recognition): Nemo for braving the rain.
Prayer: healing and a good year going forward
Had great weather this morning and 5 HIM showed up to push each other on a simple but strong workout with some solid mumble chatter. No EC today, flag was planted and we were off on our way.
FNGs: not today
Warm Up: quick mosey up to Main St to enjoy the lights then back to circle up for most of the usual w/u exercises
The Workout: mosey to the rocks, select a rock that works for curls, mosey to roundabout at top of Library Hill. We did 5 hill repeats, and between we did 10-pointers with rocks starting with 5, then 10 and finally a 15 count. Mosey to library lot for curls 3-ways, triceps, recover on the SSH. Mosey to return rocks and back to flag.
Mary: 2 full rounds of plank-o-rama
Announcements: Christmas Day only AO is Kung Pow
T-Claps (Recognition):
Prayer: Fanny Pack’s family for safety and healing for his M, other PAX dealing with illness and family medical issues – there’s many of us out there right now working through medical challenges for self-family-friends. Talked about the gift we get each day, to make choices about how we spend our day, how we can stay focused on all 3 Fs through the holiday, and not taking things for granted. YHC took us out.
Honor to lead this morning. Hope you all have a great holiday!
Core Principle: Workouts are Held Outdoors, Rain or Shine, Cold or Heat. 4 PAX answered the bell for this challenge today at AGS with the temperature around 34 degrees and an increasing rain coming down. There was about a mile where YHC was pretty sure it was sleet… All the men got stronger and a couple hit some milestones.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins
The Workout: The route had us leaving Womble and heading down Stinson with a left on Bass Lake, Right on Holly Springs Rd., Left on Linksland, and then we ran Crossways (all PAX agreeing that this direction seemed somewhat harder). YHC called an audible from going through the greenways and instead took a Left on Skymont and followed it all the way up through Rhamkatte Village and got back onto Holly Springs road and headed to toward downtown. The lights are always nice this time of year down there and then we turned off to head back to Womble, but went the long way around on Grigsby and through Blooming Meadows. A touch more than 7 miles….and a few minutes late for COT, but all PAX elected to continue during the run.
Mary: None
Announcements: 1 AO, KungPOW open Christmas Friday.
T-Claps (Recognition): Nemo hit his 1000 mile for the year mark, despite being down with sickness for almost a month. Way to not give up or give in HIM! Abe hit a distance PR for himself and said it had been quite some time since he’s run that far. Great push!
Prayer: Vasoline took us out with great words of encouragement and prayer….like any fine site Q would! A true blessing just to be there with this group as they all continue to accelerate. Great work men…now for that hot shower!
FNGs: None today
Warm Up:
Mosey to the track and a mosey lap
Grab some fence for side to side leg swings x10 IC
Tiger claws x10
Front to back leg swings x5 IC
The Workout:
Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval
Recovery mosey back to the flag and we were out of time
Mary:
Not today 🙁
Announcements:
Christmas party tonight!
T-Claps (Recognition):
UTI for crushing the last 400m
Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:
187’s M, Fanny Pack’s M, the pax that we were all thankful for
EC: Katniss, Vasoline and Full House for the old U-turn route
FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done. Great work by all picking up the six, group stayed together well this morning. Mumble chatter all around. Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work