EC: Dawgpound, Buford, Emeril, Pikachu
FNGs: Nope
Warm Up:
Onnit Kettlebell Warmup
The Workout:
Persist and Endure 1
Mary:
Onnit Kettlebell Cool Down
Announcements:
We are going to collect Toys for the Holly Springs Fire Department
T-Claps (Recognition):
Prayer:
All Pax traveling
This Thanksgiving story is a true one. The names have been changed to protect the innocent…
It’s that time of year again. Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football. You expect that Cousin Red has hosting responsibilities. He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day. I don’t have a plan, what will I make? I realize Red has no idea who is coming or how many people I have to serve.
Frantically, I send out invitations and ask for RSVPs. I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner). Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…
I hope I make enough! … What if I make too much? … Do I have enough chairs? … Who am I kidding we don’t sit at R4TJ. Family! Am I Right?
EC: Nemo, Pikachu, UTI
My brother Andrew showed up unexpectedly. I figured he might turn up on his way out of town but I just wasn’t sure. As I stepped out to greet him, Chris shot by the door. (I swear that guys moves like lightning). The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming. 2ish miles of EC was on the menu. It was something I’d discovered long ago on a visit to Paradise City. By the time we were done other guests had started to trickle in.
FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner. The more the merrier I always say…
Warm Up: Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees
We got started with some light stretching. Meals at R4TJ are no joke and you really need to stretch things out to make room. Right as we got started, Brian tore into the driveway. He said he’d planned on going to Jeff’s get together but put in the wrong address. Since he was so close to my house… he just made himself at home… Oy! We added a card table, threw a table cloth on it and let him join us. It’s Thanksgiving after all and he brought a few cans for sides…
The Workout:
For those of us that came with an empty stomach and a hefty appetite. YHC served a beautiful whole bird. If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey. If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird. Truly a feast!
Guests seeking something on the lighter side opted for the neck and the dark meat. Chad (we call him Rut – hunters like the gross stuff) was happy to deliver. Such a long neck on this thing. 3 miles of meat (I know its strange but my family has always measured their meat in miles.)
Mary: We didn’t invite her. Always brings up politics at the table. Gets Corey all bent out of shape. She winds up drunk and things really get strange after that… Not worth the hassle.
Announcements: Convergence tomorrow at Tiger Blood, 6AM. Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack. With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….
T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ. I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently. Great work Kosher and welcome to the family. Katniss delivered the goods, the canned goods that is!
Prayer: Mark lead us in prayer (again, strange family, prayers after the meal). Great message from Corey about being mindful/grateful for what we have in our families. Bring all 3Fs to your table this year. Be great fathers, brothers, husbands, etc. as we always talk about. Keep Quiver and family in your prayers. Consider those
2nd F: Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.
Thanksgiving week started out strong with 5 Pax doing work at the most beautiful AO in South Wake. Not sure if it is the HSHM hangover, fartsacks, or fear but the numbers were low this morning. Truth be told there is lots of strength in a small workout group. You can hide and it’s hard to overlook the 6. YHC appeared to be alone for EC but was quickly joined by Pikachu dashing from home. A late arrival clown car added two more for EC. After a little mosey of EC the 4 returned to where the shovel flag was supposed to be planted. Unfortunately the person returning the shovel flags from HSHM didn’t make it.
EC: Pikachu, UTI, Lipstick, Skidmark
1 pax rolled in at 0544 beating the bell and we were off.
FNGs: None
Warm Up: 1 lap around womble with SSH, IW, Hillbillies, Windmills – all done correctly in cadence
The Workout: Stack up suicides the length of the parking lot
Round 1- 5 merkins, 10 plank jacks, 15 Squats, 20 LBCs
Round 2 – 5 plank jacks, 10 squats, 15 LBCs, 20 merkins
Round 3 – 5 squats, 10 LBCs, 15 merkins, 20 plank jacks
10 sets of agility square jumps were completed after each round, 5 in each direction
Mary: Some more IW and Hillbillies, Chillcut plank hold for 3 minutes
Announcements: Christmas party 12/14, Frosty CSAUP 12/7, Convergence this Thursday at Tiger Blood
T-Claps (Recognition): UTI with the 1/2 PR
Prayer: Quiver and his family, All Pax traveling this week for Thanksgiving and safe decision making as we approach the holiday season
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.
FNGs: None
Warm Up:
Mosey lap around the parking lot. YHC confirmed that
YHC confirmed that 16-bit was running the Holly Springs Half Marathon, so per the pre-blast promise the workout had to stay HS Half friendly. This played into the selection for the main event.
SSH x15 IC
Cherry Picker x10 IC
Standard Merkin x10
Breakdancer x10 IC
The Workout:
Mosey over to the wall and YHC retried his trusty NCSU deck of cards.
Different suites as follows:
Diamonds – Diamond Merkins
Hearts – Balls to the Wall IC
Clubs – Squats (would have been Star Jumps if 16-bit wasn’t there)
Spades – dealers choice
All numbered cards were that many reps, all face cards were 10. Pax were teased about there being jokers but weren’t told what they were until we found one half way through.
Jokers – 5x Double Merkin Burpees. Shuffle the joker back into the remaining cards
Pax were told that the deck workout would end when only 2 cards were in the deck. We ended up drawing 14 Jokers for 70 double merkin burpees! Lots of calls for no whammy by the end.
Mary:
Circle up in the parking lot.
Low slow flutter x10 IC
LBC x10 IC
Announcements:
HS Half is THIS Saturday. Come cheer. Groundpounder is canceled.
Frosty CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):
16-bit for getting after it with the half this weekend. Hopefully the workout lived up to the promise.
Prayer:
Quiver & his family
Pax of 5 for a workout focused on upper body strength. No legs, running or cardio as many of us are preparing for half marathon this weekend.
FNGs: None
Warm Up: SSH, Cherry pickers, L+R overhead stretch, fazio arm circles
The Workout:
Cycle through upper body parts with 3 exercise per body part, using a rock or weight.
15 Exercises: 12 Reps each, 10 count recovery in-between body parts
Chest: merkins, derkins, wide grip merkins
Shoulders: Upright rows, balls to the wall, shoulder press
Triceps: dips, triceps press, diamond merkins
Back and Arms: curls upright rows, curls again
Core: LBC’s, WWII, Boxcutters
Stretching
Repeated 15 exercises, reducing rep count to 10
More stretching
Mary: Rotated around PAX picking various core exercise for last 15 minutes of work out.
Announcements: Frosty, Christmas Party, Holly Springs Half
Prayer: Quiver’s daughter, health
EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂
SSH x50
Smurf Jacks x25
Good Mornings x10
IW/Hill x15 Each
Merkins x10
YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!
The Workout:
Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7
Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.
YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother. Fromunga’s co-worker with Kidney Failure.
Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂 Worth the trip HIM’s!
EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot
SSH x50
Daisy Pickers x15
FAC x15 fwd & rev
Overhead Claps x15
Seal Claps x15
Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:
Mosey to the brick pile, which is now located in the woods behind the track
Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….
Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x
BTW x25 with Bricks in hands
YHC took back over and we mosey the bricks back to the woods
Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.
Chill Cut for six and Pickle Pounders x20
Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend
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
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: