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Cinder Blocks & Pull Ups & Sprinting Oh My!

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EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!)  Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.

FNGs: Shocker!  (I’m so sorry)
Warm Up:

2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees

1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins

Grab a block / weight, and head off
The Workout:

Man it’s a long way from the parking lot to the play ground.  Pax stopped along the way to learn the exercises-du-jour:

Goblet Squat: Keep weight vertical in front of you; forces good form with back

1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.

Finally arrive at playground.  Pax splits into 4 groups, doing 1 of exercise above + pullups.  All in reps of 12.

After completing all 4, meet up for 12 Catalina Wine Makers

Repeato

Part dos:

Mosey to front of school doing curls / triceps extensions with blocks.  Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees?  Block Burpees?  whatever)

Pair up by speed.  Pax1 runs a lap, Pax2 does AMRAP Blockees.  Switch

Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before

Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)

Part tres?

A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”.  You’re welcome @BlueHen

Mary:

Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:

Check Slack (and facebook, sigh).

First responder course Thursday

Breach doing an RTP workout next Monday

Carpex is doing a CSAUP that involves Trains.  Sounds fun

T-Claps (Recognition):

Great to see Bernie & Pilgrim out on the regular.  Miss working out with those guys.

Prayer:

Pilgrim’s dad & cancer issues.

 

Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle.  What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship.  Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.

Fuquay Varina – The Other Downtown

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PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!

CarPex’s 777s at Thunder

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Pax of 8 came out for a last minute announced Q of CarPex’s finest transplant (Peeping Tom) & YHC.

FNGs: N/A
Warm Up:

Mosey to field near Volleyball court
Circle up for:
20 SSH IC
15 Windmills IC
15 Standard Merkins IC
The Workout:

Mosey to horseshoe things
At each line do 2 double merkin burpee
At the end do 30 prisoner squats OYO
Going back do WWM at each line
Plank hold for the 6
20 Homer to Marge IC

Mosey to the rock pile
Every grab a non travelling rock
20 IC curls, rows, shoulder presses, triceps while randomly switching rocks each time

Replace rocks and mosey to the lone picnic table
At the table do 20 Derkin, Earkins, and Dips IC

At this point we transitioned to YHC for the 777s portion of the workout.

First 7:

Mosey to posts with metal bars for rails (go clockwise around the baseball fields to get there). 7 upright rows on the bars & 7 squats in the field – repeato each 3 times.

Second 7:

Mosey to the horeshoe pit. 7 shoulder taps, bear crawl to other end, 7 merkins, crawl bear back. Repeat both ends 3 times.

Third 7:

Mosey to the lower shelter. 7 IC balls to the wall, 7 IC wall sit. Repeato both 3 times.

Fourth 7:

Mosey to the tennis courts, line up on long end. 7 crab cakes, crab walk to other end, 7 LBCs IC, walk crab (backwards) back to start. Repeato each end 3 times.
Mary:

Have a nice day
Announcements:

See announcements post. Upcoming first responder training.
T-Claps (Recognition):

Bulls eye – being at Thunder solo + signing on to co-Q Crazy Ivan.
Prayer:

Crab legs, shredder, silent.

Get off my playground you Grandpa

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April 15, 2019 / Tea Time / QIC: Dusty

Pax:  Dusty, Pikachu, Skidmark, Spam

Pax of four impressing the girls who shared the monkey bars with us at Womble playground

Warm Up: Run one mile

The Workout:

Strandard Murph: 100 pull-ups, 200 merkins, 300 squats

Mary: Run another mile

Announcements:  See Facebook

Prayer:  Crablegs, Shredder, Gratitude

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.

Why do we do this again?

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22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh!  Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.

 

Warm Up:

High Knees & Butt Kickers

SSH IC X 15

The Goof Ball IC X15

Daisy Pickers IC X10

Fazio Arm Circles IC10 F/R

Michael Phelps; L/R, R/L

The Workout:

The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.

Mary:

Left her waiting.

Announcements:

Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.

Prayer:

Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.

Tabata Time

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There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.

EC:
Tons of guys

Fritter Foundation Inductees:
Blue Hen & Brony

Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC

The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate

Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC

Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy

T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.

Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)

Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.

BS Out!

Snoods

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Warm Up: Dynamic Stretching per the PAX
The Workout: The new favorite route was in play today, the “Turkey”.  Today we discovered if you loop ting at the end, you create the Turkey’s snoods.  For those that don’t know the snoods, it is the red dangly skin under their head.  Good Miles out there this morning 5-10 total.

T-Claps (Recognition): Kudos to Skidmark and Pikachu for 10. Great to see Auquaman and Emeril get miles in at 0445, to make bible study at Hope after.
Prayer: UTI’s Grandmother just had a heart procedure

Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

20….and that’s a wrap

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YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!

No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.

Warm Up:

Good morning, SSH, right over left, left over right
The Workout:

Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:

Some bike riding, some OYO stretching, some coffee
Announcements:

See announcement posts.
T-Claps (Recognition):

Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:

Crab Legs, Shredder, unspoken