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Saucy at Purple Cobra!
FNGs: None
Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.
The Workout:
Round 1: 4 corners and another set! Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100
Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets
Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.
Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.
Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.
Announcements: Pablo’s anniversary Q at Disney.
T-Claps (Recognition): Dahmer and Mookie for EC
Prayer: Martini and his family as well as Pablo with respect to passing of family members.
Honor to lead and hope you enjoyed the tour. Great work men!
Benny Hills and Some EC
With Rune in full swing, YHC pre-blasted some EC at 5:05 with a nice Main Event route at 6am offering some street miles with a mix of hills and scenic trails. Redenbacher liked the route last night, but apparently not enough to show this morning. Arrived to an empty lot, but not for very long as Vasoline came rolling in to hold YHC accountable for some pre-game mileage. On the way back into Womble, we spotted Boy George circling the soccer fields heading in the opposite direction for some EC as well.
Cupid rolled in with a few minutes til 6am and then we had Oboe, who has become a regular at AGS. At 6am, we mosey’d to the baseball field concession stand by the bleachers for the following exercises
Warm Up: Good Mornings X10 IC, Imperial Walkers X 10, Hillbillies X10, mosey’d to the umpire\kid statue and performed Fazio Arms X10F\B, Prisoner squats X10, and then mosey’d to Grigsby with alternating butt kickers and Frankensteins.
The Workout: Squat held for the route. Continue down Grigsby, back to Raleigh, and then onto Jones. From Jones head to Veterans and then onto the back side of Paradise City’s EC route, proceeding right out of the greenway and then a semi circle to Arctic Ridge, and then back to the greenway. When you come out of the greenway, head straight up Skymont to the end through Rhamkatte and then back to Bass Lake and onto Stinson to tackle the hill back to the flag. All sounded good in the squat hold and we were off. Boy George only needed a few miles to complete his Rune max so he peeled off, once we hit Jones, which had YHC with this morning’s gazelles. Having done about 4mi at that point, the humidity was taking a toll on YHC and was starting to get dehydrated, so informed the lead PAX that I was good for about 3 more miles and would make my way through Jones and Veterans, but to continue on and would meet them back to the flag.
YHC made his way through Rhamkatte and then back to Womble. When I arrived at Womble, had seen Boy George in the distance and proceeded back down Stinson to meet Cupid, Vasoline, and Oboe. Got a little concerned when we did a few circles and there was no sign of the PAX at 6:53. This was about a 5 mile route and surely with their speed and despite the humidity, they should be back by now. Apparently, there was some confusion and their route was somewhat extended and finished back on the Raleigh side of Stinson and not via Bass Lake. Oboe later shared that it was kind of like a Benny Hill episode with several comical turns to get back. Pikachu- if you are reading, you might want to look up the Benny Hill show to understand. Also, we still need to get you educated on the 80’s classic-Miami Vice after last week’s draft call. I haven’t forgotten and I got you!
In any event, everybody earned their mileage this morning. It was a steamy one and lots of rolling hills. Very strong work!
Mary: We missed her this morning.
Announcements: Rune-get your numbers in.
T-Claps (Recognition): All PAX getting after it this morning. Vasoline with 11mi after a strong U-Turn performance yesterday.
Prayer: Pablo and Martini and their families. Oboe who recently lost his father-in-law this past week. Additionally, Cupid, who’s grandmother is in hospice. YHC took us out.
Dirty 30
After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.
FNGs:
None today.
Warm Up:
Mosey across to the old Ivan parking lot.
SSH x30 IC
Sir Fazio x15 forward x15 backward
Imperial Walkers x15 IC
Hillbillies x15 IC
Mosey down to end of the parking lot (towards the pond)
The Workout:
5x Burpees at the end of the lot
Crab walk halfway up the lot
30x of an exercise of the sheet
Mosey to end
5x Turkish getups
Bear crawl halfway down
30x of an exercise on the other sheet
Mosey to end
Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.
We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:
Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:
Rune continues – next week is team Skidmark’s rest week.
U-Turn and Disney are looking for site Q’s. Step up and lead!
2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:
Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.
Martini’s mom.
Full House’s wife’s uncle and former colleague passed this week.
Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.
An honor to lead this morning men – thank you for the encouragement and accountability for another year!
Keep The Count Going!
With a misty rain blowing sideways, YHC followed up on his promise in pre-blast to stack this workout up. 2 shovel flags were planted, courtesy of YHC and Tetanus leaving no doubt that TBD was open for business this rainy morning. 10 pax stacked it up around 4 corners and took just a little shelter from the rain on our travels today.
FNG’s: No sir.
Warm Up: Good Mornings, IW’s, HB’s, Daisy Pickers followed by a mosey to the far lot for some Frankenstein’s and Fazio Arm Circles.
The Workout: 4 Corner Stack Up
Counts went up by 5’s at each corner with a different exercise being added. For example, Corner 1- 5 burpees, Corner 2- 5 burpees, 10 lunges and so on. Exercises were: 5 burpees, 10 lunges, 15 merkins, 20 squats, 25 Mountain Climbers IC, 30 Shoulder Taps IC, 35 SSH, and a 40 second plank hold. During the plank hold, Double D shouts, “Hey Fanny, keep the count going man!” Happy to oblige, we went to 60 alternating every 10 count or so between regular and chill cut planks.
Over to the shelter where 1/2 the pax held BTTW while others did 20 count irkins and 10 count dips. Switch. Mixed in 5 burpees and 10 star jumps as a Segway to People’s Chair with other pax doing 20 count step ups. Switch. Shout out to many pax today who called out cadence at various points of the workout while YHC took time to suck wind. Returned to tennis court for Mary.
Mary: 10 Imperial Walkers, 20 Pickle Pounders IC and time expired.
Announcements: None
T-Claps (Recognition): Shout our to Moped, posting his 3rd workout with a strong return. Muscle cramps couldn’t stop him today! Oboe for showing great form on so many exercises.
Prayer: Dauber’s neighbor who lost his wife Jean recently. My daughter, Julia…still struggling to recover from illness mostly from an anxiety standpoint. Double D’s son, entering some rehab for anxiety issues and many pax shared regarding mental illness being real, being very prevalent especially these days, and reaching out to others knowing they need help. Honor to lead! YHC took us out.
Sixth Sense?…Maybe\Maybe Not
Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts
Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St. and Downtown Train domain.
The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.
PAX grabbed a rock they were comfortable curling and tricep extending.
Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.
Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.
Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.
Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.
One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.
Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.
At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.
Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”
Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.
Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.
Announcements: Check slack for site Q opportunities
T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.
Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.
Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD
Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…
Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.
Stop 1: Amphitheater
- Ledge for dips, greenway downslope for derkins
- 55 dips and 55 derkins, completed in five sets of 11
Stop 2: Picnic shelter area: 11 burpees to make it 22/55
- Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55
Stop 3: Top of Ivan lot: 11 burpees to make it 33/55
Stop 4: Bottom of Ivan lot: modified Red Barchetta
- Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
- 55 curb step-ups at varying paces at bottom
Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55
Stop 6: Tennis courts for 11 more burpees to make it 55/55!
TBD Led by Fanny Pack
Round 1: Ivan lot: Sevens with burpees and alternating lunges
Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair
Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between
Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.
Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.
Announcements: Yogurt turns 55, nothing major
May 15th Cletus: Started Friday off right but I stopped Short! as Hardy killed the Q
FNGs: YES! Nick Singleton AKA Moped headlocked by Tetanus
Warm Up: The usual – SSH’s, Fazio Arm Circles FW & Rev, Daisy Pickers, Good Mornings
The Workout: A tribute to @Yogurt as we headed to one of his favorite places the Pit today.
Thing 1: 11’s Burpees and Plank Jacks across the field. I tried to add an extra 11 Burpees at the end but got called out that I had it wrong (but Hardy would save the day!), so we headed up the stairs.
Thing 2: Divided into two groups, 1 group BTW, 2nd group 10X merkins, Switch. 10 count Merkins was long enough so we went to 20 on round 2. 20 seemed to long but there was 1 PAX that couldn’t get enough. For round 3, it was group 1 peoples chair, group 2 – I requested an exercise, no one had time to respond before Hardy called out Burpees. 10 X Burpees it was. Repeat for round 4.
Thing 3: Headed to rocks as I had pre-blasted last week and didn’t deliver on. 15X Curls for the girls, 15X Tricep extensions, 10X overhead Press, 10X Squats, Repeat
Mary: Popcorn Mary – 15X Pickle Pounders, 15X LSF’s, 30 Merkins (Hardy killed the Q on this one as I was forced to “stop short” and forget what Florence called out next 15X of something), 15X Homer to Marge, and finally Have a nice day.
Announcements: Check Slack
T-Claps (Recognition): @Moped for hanging in until the end
Prayer: All those affected or helping with Coronavirus
May 8th Cletus: What have I done!
FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout: Stack em and Un-Stack-em: Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary: A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements: I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition): Everyone for completing this workout, it was a Mother#%#@!
Prayer: Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.
The Importance of Intentionality
EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!
We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.
B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats
PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dall’s sister, Full House uncle, healthcare workers. YHC took us out.
This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. It’s important that we are all intentional with our resources. Don’t coast through life men, find a problem and fix it. We are ALL counting on you!
Thanks for the opportunity to lead you men this morning. I’ll try to do better next time.