24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)
8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Ā Bam!!! Set the bar. Get this kid Breathtaker.
EC Beater & YHC
Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Ā Frankensteins
The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.
PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Hereās the damage.
Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20
To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.
Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.
Fire drill – circle up, chop/high knee, each pax calls āfireā. Drop, roll right, merkin, roll left, merkin, back up choppin.
Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips
Mosey back Indian run with 3 burpees at end before advancing.
Mary
LSF x15 IC
Corkscrews x10 IC
Announcements
See FB and Slack, phone down challenge, WB runs
Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.
Way to start the day men!
BS Out
Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut
Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby
Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20
The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this, Ā Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.
John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs
make it a quality week men!
out
Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.
Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,
8 Pax did I their thang this morning with some ācolorfulā commentary from Gump. EC – Beater, Dovetail & YHC. Ā Beater killed it!
Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think Iām missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (Heās still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax š¤¢ -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thorās, and some crazy rotational LSF.
Announcements: BRR signups, āpass it forwardā RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetailās sister. Gump took us out.
A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.
Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps
The Workout:
Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.
PAX partnered up with 1 Pax going solo
100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.
200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest.Ā Switch back and forth until reach 200.
300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock.Ā Switch back and forth until reach 300.
FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.
Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.
Mary:
Completed the following exercises – 15 count IC
Dolly, LSF, and Rosalita Wip
Closed with 1 Corinthians 10:13.Ā Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.
Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown.Ā Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.
January 21, 2019 / Mutiny / QIC: Fedex
PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22
11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see
Biff back in the gloom!!
Warm Up: Started with a lap around the track then circled up for:
– SSH x 25
– Fazio Arm Circles 10 Forward Ā 10 Reverse
– Imperial Walkers
– Hillbillies
– Stretches
The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island. Ā The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.
– Standard Merkin
– Squats
– Mountain Climbers
– Diamond Merkins
– Wide Merkins
– Burpees
– Freddy Mercury
– Leg Raises
– LBC
– Military Merkins
– Dips
Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LEDās friends, Double D, Buford, Crab Legs
Pax of 7 came out in the Nutcracking cold
Slide Rule, Blue Hen, Norm, Da Business, Dawg Pound and Wiggly with Breach on the Q
Warm up– Run around the front of the school and circle up for 22 counts of SSH, Imperial Walkers/Hillbillies, Prisoner squats, Frankensteinās and Merkins.
Workout– Mosey over to the rock pile with some fast feet, side shuffle and up and back up and down the parking lot. Grab a rock and circle up in the side parking lot. 22 count of curls for the girls, move 2 rocks left, Wonderbraās, move 2 left, Triceps extensions, move 2 left goblet squats. Followed by traveling Merkins around the circle until we got back to our original rock. John Cusack back to the rock pile. Mosey through the parking lot with some weaving around the parking spaces and some backward running to the loading dock.
The school was nice enough to leave us some 4 x 4 so we used them Split into two groups, group1 did 22 counts of Australian mountain climbers while group 2 did prisoner squats, then we switched. Round 2 group did peoples chair while group 2 did 22 count American hammers while holding the 4×4 off the ground with their feet. Round 3 group one went back to Australian mountain climbers while group 2 did V-ins with your feet hanging over the edge of the loading dock. Finished up at the dock with some 22 counts Dirkins and dips off the milk crates.Ā Mosey over to the basketball court.
Bunny hops around the perimeter of the court and circle up for 22 squat jacks. Catch me if you can run, the last man drops and does a Merkin and then run to the front of the line. Ran to the front of the school and took the stairs down to the playground area. Split back into 2 groups. Group 2 balls to the wall while group 2 runs to the top of the hill for 5 deep squats. Switch it up and repeat. On round 3 group 1 performed Merkins while group 2 ran and then switched. Mosey back to the front of the school for 22 counts of Irkins, Dips, and Derkins.
Mary– Circle up for 22 counts of reverse LBCās Homer to Marge and side crunched, 22 both side.
Announcements: Crablegs shirt order ends Friday. Q-source with Norm this AM Dauber tomorrow morning and Breach at CBC at 8p. Blue Ridge Relay meeting at Black Dog bottle shop at 6p tonight and Tobacco Long run Feb 9th see Blue Hen for details.
Prayers for Crablegs and Buford for a speedy recovery. Closed in prayer.
āDonāt be ninjāin nobody who donāt need ninjāin.ā Diamond Dave
9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).
Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Ā Rotated after each completed lap. One round
Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Ā Pikachuās announcements really help.
Prayer: Beater took us out. Spoken and unspoken.