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My Triple Crown @ AGS

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I look for 3 things when I’m running around Holly Springs in the early morning hours: deer, money, and athletic balls (I’ve found baseballs, golf balls, lacrosse balls, and lots of tennis balls).  During EC at AGS with Skidmark and Pikachu I happened to mention this to them because as Skid was pulling into Womble we had noticed 3 deer crossing over Stinson into the woods.  A few minutes prior to this I had found a lacrosse ball running around Womble that I held onto the entire workout.  I rarely ever find money (but I have found loose change running through parking lots and I found (2)-$20 bills running past Mattress Firm near the start to U-Turn over the summer).  Post-workout I was jogging back home and less than a mile from my house I found a $1 bill on the side of a street curb just waiting for me.  I hit my own Triple Crown.  Truth be told, I’d trade in that Triple Crown to see the elusive Albino Deer just once…

FNGs: none today

Warm Up: Twas’ 25 degrees out so we quickly knocked out 10x Imperial Walkers, 10x Frankensteins, 10x Good Mornings, and 10x Daisy Pickers

The Workout: 6.5mi around Holly Springs that I’ve known deer to be hanging out in the early morning eating breakfast (this included cruising down Bass Lake Rd and all the way up Salem Ridge, the intersection of Crossways and Kingsport Dr, front yards on Elm St at Ballentine St intersection, and finally the infamous corner of Stinson and Grigsby St).

Mary: no time today unfortunately

Announcements: Long ass run cancelled for next week.  Plans underway for a 22-mile run at ATF in March.  Wilmington Marathon pushed out until April.

T-Claps (Recognition): Skid and Pikachu knocking down EC and a running workout post-race day.

Prayer: @Lipstick and family for the loss of his Aunt, everything @Forceps has going on, the loss of the 14yr girl in the youth group @Shredder had mentioned a little while ago

Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Tag, You’re It

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Pax of 6 sharing the Womble playground with some kids who were playing tag.  Looks like they were having more fun than we were.

FNGs:  None

Warm Up:

SSH, Cherry pickers, good morning, fazio arm circles

The Workout:

Starting at the rock pile:

4 sets of five exercises:

10 curls

10 triceps presses

10 lunges

10 upright rows

10 shoulder press

 

Next to the playground for 25% of a Murph workout:

25 Pull-ups

50 Merkins

75 Squats

 

To the pavilion for a dice game.  Pax took turns rolling 2 dice and leading 10 reps of the corresponding excercise:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  10 minutes, rotating around the circle calling out a core exercise.

Announcements:  See Slack/Facebook

Prayer:  Kubota’s friend who’s wife recently passed away and for those suffering with covid.

Squirtle on the Track

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The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

 

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement