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Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

Shenanigans at the Nut

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St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC  did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race.  Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out.  Thanks for letting me lead the St. Paddy’s Day celebration.

Paradise City Anniversary Q YHC

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EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWI’s

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

Yes Ivan Happened Last Friday

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EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.

Daylight Savings Murph

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Pax of 7, highest turnout in at least a year for Tea Time.  Must have been the extended daylight motivating tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats (with some modifications)

Mary:  Run one mile

Announcements:  see Facebook/Slack

Prayer:  Health, recovery, safety

4 sit on the thrown but only one takes the crown

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EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI

* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.

All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.

FNGs: Not today!

Warm Up: GM x 10, SSH x 30

The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!

Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).

Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.

Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.

Announcements: Check the interwebs.

T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.

Prayer: Those with struggles.

YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Start at the light, end at the light

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FNGs: nope!
Warm Up: Butt kicks, High knees, Karaokes, A skips (B skips and C skips for @LED and YHC)
The Workout: Lights set the stage for the speedsters at each corner of the track, marking out each 100m. @LED started his morning before the other PAX arrived to get done by 6am. Even though the workout called for picks ups and slow downs, @Da Business refused to slow down, he just powered lap after lap. After a 1 mile at 10k pace to start, PAX briefly recovered. Then did repeats for 10 min, 300m pickups with 100m jog to recover. After an easy 800m recovery, PAX did more repeats for 10 min of 200m pickups with 200m active recovery. Every pick-up ended at the finish-line. A few PAX closed with 50m strides, some did 4, some did 1.
Mary: Walking
Announcements: Dee Dee 5k, Family friendly AO on Saturday at 9am
T-Claps (Recognition): @LED starting early and pushing solo, @Slide Rule keeping good form, @Pikachu for embracing the track and @Da Business being a solid rock!
Prayer: Family prayers for: Forceps, Slide Rule, Pikachu