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Lipstick Delegation Tour Day 1

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EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.

SSH x50

IW x15

Hil x15

Plank position: Hand Release Merkins x10

Mountain Climbers x10

At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member.  Day 1 UTI was choosen
The Workout:

Mosey to the rock pile and bring a rock back to the BBall courts.

On your six and air press x20

American Hammers x20

Overhead Press x20

Repeat x2

Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over.  Rocks returned

Mosey to the bottom of the ramp and split in two groups.

Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back

Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.

Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend

Enjoyed it, See you at the Nut

Yes there was Ivan on the 8th

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EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu

FNGs: None…. This seems to be a trend
Warm Up:

Mountain Climbers
Bat Wing
Randy’s
Good Mornings

The Workout:

Partner up by Kettlebell Weight

Repeat 3 times
20 Merkin on bell press
10 Rows across each arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 2 Times
10 Axes each side
10 Halo’s each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Mary:

2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups

Announcements:

Frosty 12-7

T-Claps (Recognition):

Prayer:

Nov-11 Murph

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Five Pax for Murph this evening.  Some modifications for the guys preparing to run marathon in Richmond this weekend.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Prayer:  Safety for race this weekend

Three for GP

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FNGs: None

A balmy, 30 degree, beautiful morning.

 

Warm Up:  Jog down road covered in speed bumps to the split fence.  Return with Frankensteins, Window (hip) openings, SSH, DP, and avoid getting hit by Pikachu driving in late.  Thanks for heads up from F3/HSRC members for calling “car back”.    Merkins.

The Workout:  BTTW (15), Static exercises, runner’s pose.  Mosey to rock pile.  Without letting go of the rock, PAX completed the following exercises IC (10c) or Reps (10): Rut-ros, CFG, Tricep, Side Twists, GP, on your 6 – BP, Skull crusher, WWII with rock, Straight arm back with legs at 90 & 45 degrees.  Toe tappers, Merkins with alternating touching of rock.  Damn those rocks were frosty.  Return rocks.  Mosey to blue area for erkins, dips and derkins on picnic table.  Stretches and LBCs.  Lunges, star jumps, L/R up downs on small wall.  More stretches.  Carolina dry docks, plank jacks, pickle pounders.  Looking for additional help, PAX chimed in with a nice change-up from Sprinkler (name ?) alternating legs forward and then side to side.  Pikachu added the break dancer.  Back to the blue ground for yoga.  Outstanding mumble chatter this morning.  H2M.

Mary:  Yoga.  So much better on the blue pad rather than gravel at various FV/HS parking lots.  American hammers.

Announcements:  Frosty CSAUP.  F3 Holiday Party.  Veteran’s Day lunch at Mason Jar (HS) – Mon at 11:30.

T-Claps (Recognition):  All of our Veterans.

Prayer:  Dauber took us out.  Pikachu’s M; PAX traveling; Prayers of thanks for Dauber’s daughter getting accepted to two great schools this week.

 

An honor to lead.  -Dauber

MOMENTUM!

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Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)

Circle of Abs

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Who needs abs anyway! Well, we all do and I can promise you the more water that has passed under the bridge for some of us fellas the more difficult it is to keep that core in check. With that in mind these last couple of days I decided to focus on core work as Q today for the not yet named TBD there in the Holly Rock. Arriving a little early set up 4 four stations with cones in the back parking lot then drove on around to find several vehicles in the parking lot but only one other PAX there waiting. Planted shovel flag and within 4-5 minutes of go time the rest of PAX either ran & rolled in.

Core Goonies GIF - Core Goonies Abs GIFs

EC: I know there were several but since I’m too lazy to get up before the butt crack of dawn to run EC I don’t keep up with ’em. I know, fire me!!

NO SHOWS: M4L  – I received a text last night he would be running to the workout and needed a ride back home. Of course I would’ve given him a ride. You gotta love him though!!

PAX: Aquaman, Dahmer, Doc, DoubleD, Fanny Pack, Farva, Florence, Hardy, Katniss, Pikachu, Popinski, POTS, Sprinker

4 legged PAX: Poop-eater

FNGs: None

Warm Up:  A series of mostly ab exercises all in cadence. El-lowboes, Box cutters, LBC’s, Flutter Kicks, Smurf Jacks, Mtn. climbers.

The Workout: Circle of Abs – Pax not at one of the 4 work stations are all circled up and continue an in cadence Ab exercise led off by Farva. Evenutally each PAX in the circle of Abs will lead an ab exercise or two. Station 1 is the timer who starts off with 3 burpees and then carries 2 tall five gallon buckets with 2 cinder-blocks in each bucket a 100 meters, drops buckets for 3 more burpees and then returns to base. Rotation takes place when bucket carrier returns to base. Station 2: jump ropes, Station 3: 40lb. barbell thrusts, Station 4: Battle rope arm swings.  Remaining Pax are on their six in the Circle of Abs and 1 rotates to the stations each time the bucket carrier returns. All PAX were able to get through all 4 stations at least once, some more so. After last PAX worked his way through all 4 stations we then split up and circled the parking lot in opposite directions to meet and complete 10 broke back derkins each. Met back at the stations to form one line of PAX across the parking lot on one parking space line. Completed 1 merkin on that line, bear crawled to next line completed 2 merkins, continued forward to the 6th line with 6 merkins, crab walked back to start line.

Mary: We’d had enough of her during the workout!

Announcements: CSAUP Frosty coming up in Decemeber.

T-Claps (Recognition): All the PAX this morning for putting in extra effort concentrating on those abs

Prayer: Pikachu’s M fighting cold and unspoken. Fanny Pack took us out in prayer.

Peace out, YHC

Nov-4 Murph

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Pax of four for our first murph of November.  No EC, No modifications.

Warm Up:  Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Announcements:  Christmas party Dec-14

Prayer:  Healing and new opportunities

Rarin’ to Go!

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FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer:

Everybody Was Kung-Fu Fighting

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Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.

FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.

We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.

Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts.  On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.

Prayer: Unspoken.

Thank you for letting me lead this workout.