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Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

Writing the next great American novel with a typewriter… and Burpees…

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No HCs leading up to Tiger Blood the night before, no inquiries on the plans for the workout, Lipstick went to Carpex to hang out with Peeping Tom, and Accuweather showed a real rain threat.  But for me, this was a redemption Q after sticking Warbucks to run my workout a few weeks prior.  It was doubly important because I wanted to be involved in this Qing challenge.

My worries were unfounded.  First came Axe and 187, then Warbucks – EC was a GO!  187 said “Let’s run the Derek Davis route” and we did…

EC: 187, Axe, Warbucks, UTI

FNGs: Not a one

Warm Up:

  • Squat Hold – Waiting for the EC’ers to get ready to roll
  • 5 Burpees – 187 miscalculated the time it takes to run the Derek Davis 5k route and got back to the start late.  YHC cheated and took a short-cut to get back on time…  Qing so I didnt want to stand the PAX up.
  • Mozy to the top of the bus loop and circle-up – 15x Imperial Walkers, 15x Daisy Pickers, 15x Frankensteins,  25x Side Straddle Hops
  • Mozy to the long parking lot on the side of the school for The Workout.

The Workout:

Thing 1: PAX took a line on the parking lot and stood at the end away from the concrete stoppers (aka wheel stops, parking chocks, curb stops and bumper blocks)

  • 1 Burpee – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • 2 Burpees – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • Continue this process until you reach 10 burpees

*An audible was called around YHCs 5th or 6th round to swap out Jump Squats for LBCs

I stole this from a workout I once posted to in Carpex – the mumblechatter was quieted there and it had a similar effect here… except for some random warranted complaints here at Tiger Blood – this was a tough one and despite the passing of time and the assumption that I’ve gotten stronger… it still SUCKS!

Thing 2: Mozy to the school wall next to the parking lot – People’s Chair Challenge TL;DR – PIKACHU WINS!!!

  • YHC was the first to bow out and setup shop in a Plank Hold on the curb facing the challenge.
  • As more PAX fell off the wall, the fallen joined YHC for a Plank-O-RAMA while we spectated.
    • Moby gave us 15x Plank Jacks
    • 187 gave us 15x Shoulder Taps

Thing 3: Mozy to the track for Partner Chase BOMBS

  • Partner 1 Started on the run, Partner 2 put down 5 Burpees – Once finished, Partner 2 runs to catch Partner 1 (Repeat this line swapping Partner 1 and 2)
  • Repeat but sub Burpees for 10 Overhead Claps
  • Repeat but sub Overhead Claps for 15 Merkins
  • Repeat but sub Merkins for 20 Big Boy Sit-ups
  • Repeat but sub Big Boy Sit-ups for 25 Squats

Mary: There had been some chatter about an abundance of shoulder work this week in South Wake.  So… Mary remedied some of that

  • Six Inch Holds
  • Box Cutters
  • Homer to Marge
  • Pickle Pounders
  • American Hammers
  • Diamond Merkins
  • Boat Canoes

Announcements:

  • Mark your calendars – Tentatively reserving Oct 12th for the F3 South Wake Picnic – More Info Soon!
  • Derek Davis 5k – Lipstick will be Qing the Warm-up @6:45 in the carpool line
  • U-Turn is still a GO
  • 3rd Cousin will be Q-ing at Ground Pounder
  • Crab Legs wrapping up his tour – SlideRule has plans, get with him for details.

T-Claps (Recognition):  All of the PAX stepping up to fill the Q sheet.  It is slim pickings for picking up a Q at the moment and next week

Prayer:

  • Carolyn in YHCs office – Recently diagnosed with Stage 4 Lung Cancer which has spread.
  • Noah’s Ark and Family – Wife Michelle is headed to Mayo for further investigation of her health issues.  PAX rallied and supported their travels.
  • Derek Davis – Friends, Family, and ongoing supporters of his legacy

Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

Will the real Pikachu please stand up?

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YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Got any good CDs?

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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Under the thumb……

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PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

Under New Management

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There was a change in management at R4TJ this week and YHC broke out the shovel flag for my VQ. Mookie and I got together for a 2nd F after Any Given Sunday and discussed the shovel design. We agreed the shovel should be gold (in honor of a recently posted gold plated toilet meme) and Mookie suggested we add a roll of toilet paper to the flag as well. Now all HIM will be able to take what they need before we depart on our 5 mile run, in the event that nature calls.

Although sad to see UTI/Lipstick go, they assured me they will be back frequently to visit. They set the standard high at R4TJ and I will try to maintain that standard moving forward.

EC: Lipstick, Pikachu, U.T.I., Redenbacher, Warbucks

YHC arrived at 5:04 to see 3 PAX heading out for EC. I planted the flag, grabbed my vest and headed out to run solo. I almost made it to Main Street when out of the darkness come Pikachu! I did my best to try to keep him within eyesight and he came back several times to pick up my 6.

FNGs: None

Warm Up: All exercises in cadence

10 x SSH, 10 x C. Pickers, 10 x Imperial Walkers and off we go.

The Workout: Little Dipper was in play by 7 DETERMINED HIM. Sadly there were no sightings of other PAX at Womble….maybe next time

Mary: Didn’t see her..

Announcements:

Mudgear order – see slack#southwake gear channel

Sign up to Q. #Qsheet

T-Claps (Recognition):

Great job by everyone today!!

Pikachu for getting almost 20 miles in this morning!!

Prayer:

-Noah’s Ark – Your family is in our prayers

-unspoken and injured PAX

YHC took us out. Thank you HIM for the opportunity, it was an honor to lead!

Rockin’ Good Time – UvU2

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Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

Let’s get to it… Slide Rule this one’s for you! ;)

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FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

CORRECTLY done in Cadence

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5 pax posted for an IR, non-running workout, that was posted by YHC at the last minute Wednesday night. All HC’s were present and accounted for.

FNGs: None

Warm Up: On the Tennis court: 10 Sir Fozio Arm circles forward and 10 reverse. 15 cc Imperial Walkers and 15 cc Hillbillies. 10 Windmills CORRECTLY done in cadence. 10 correctly done “” pickers in cadence

The Workout: Partner up for BOMBS. One partner does the exercise the other goes to the other side of the tennis court and back

B = 50 burpees, Lunge Walk

O = 100 Overhead Claps, Crab Walk

M = 150 Merkins, Bear Crawl

B = 200 Big Boy Sit-ups, Lateral Walk

S = 250 squats, Lateral Walk

Walk to the pavilion. From the plank position shuffle to the L, up to the seat of the picnic table to the top and then down all the way down the row. Continue plank shuffle to the wall, balls to the wall shuffle across, down to plank and continue on the other side of picnic tables.

Return to tennis court via alligator walk.

Expanded Jack Webbs. 1:3 merkins:overhead press. After the overhead press from the kneeling position raise to standing and do 5 squats. Continue Jack Webbs up to 5 merkins 15 overhead press with 5 squats

Mary: She was easy today. 25 cc LBC’s. 10 cc side plank crunches each side.

 

Bernie joined us for COT.

Announcements: Shirt order due 8/9. I’m working on getting some adjustments done. 2.0 workout Saturday looking for a Q. Discussed with Wallaby the possibility of opening up some non-running IR workouts since he is on the shelf for a while.

T-Claps (Recognition):

Prayer: Bullseye trying to make the cross country team at HSHS. Negative comments and thoughts stick with us but positive comments and thoughts push us further. Surround yourself with people that push you.