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Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

Rocks In The Round

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2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.

Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot.  We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises.  Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of  exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks.  Wash, rinse repeat.  Sets were as follows:

Curls/Overhead Tris

Ground Pounder/Weighted Squats

Wonder Bras/Bus Drivers

Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.

90210 Firestarter

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Warm Up: SSH, Daisy Pickers(beneficial Pace) , stretch legs & Arms

The Workout:Mosey & stop between Lower Pavillion & Top of BB field stopping to do:

In-between each set do 2 Double M’erkin Burpees (20 total)

10 each

Monkey Humpers

Donkey Kicks

Squats

Diamond M’erkins

LBC’s

Brian Boitano’s

Seated Toe Taps

Shoulder Taps

Low Slow Flutter

Repeat 10x

Mary:

Protractors to FireStarter by The Prodigy

15/45/15/45/90/30ish/15/45

Announcements: FB/Slack

Prayer:Our Crew/ Our Country

Possum Trot – The House Always Wins

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Warm Up:

The temp was forecast for 22 but we arrived to a balmy 28, perhaps we were already warm enough? Just in case, we started with some good mornings to loosen up the back, some side-straddle hops to get the heart beating, and a quick tour around the tennis courts with the request to grab a rock on the way back.

The Workout:

Craps! Using a pair of dice, the rules are simple. Each PAX would have turn to roll the dice. Before rolling they called out their exercise of choice and then gave them a toss. If the roll was a 7 or 11, the pax did 7 or 11 burpees, respectively. If the roll was a 2 or 10, the pax ran one lap around the tennis courts. If the roll was anything else, they did that count of whatever exercise was called. If the roll was not burpees or a run, the called exercise remains live and you get to roll again. You keep rolling until you hit 7, 11 or 2, 10.

I don’t think anyone kept count, but we did some curls for the girls, tricep extensions, something where you grab your ankles and squat, merkins, a crab-position-touch-your-hand-to-your-foot thing (which was much more difficult than it sounded), and many burpees. A few laps were run as well.

Mary:

Once everyone had their rolls of the dice, we worked our way into the tennis courts and circled up. A few minutes of yoga-inspired stretches loosened us up and kept us warm. Then we ran through the circle and talked for a minute about what the phrase “Leave good evidence of a life well lived” means to you. Lots of great answers that showed the true depth of the men who show up in the gloom.

Announcements: Wrightsville is this weekend

Prayer:

  • Prayers for Shredder to have a successful surgery and quick recovery.
  • Prayers for everyone running this weekend to stay healthy

What’s 200 divided by 4?

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YHC showed up for Crazy Time on his last day of February in town with no other HCs knowing that it might be just him. Once 0431 rolled around and it was confirmed to just be him, the run set off. The IT band didn’t want to cooperate (it would later loosen up before Cletus) so the run was cut short and we were off to the prescribed sets:

100 burpees

200 shoulder tap balls to the wall

300 LBCs

Since the running was out, YHC decided to spice it up and do 4 sets instead of the normal 20. The first set:

25 burpees

75 shoulder tap balls to the wall

75 LBCs

Now before you read on – yes those numbers look funny. But 0430 Pikachu doesn’t have enough brain capacity, so he marched on. Set 2:

25 burpees

75 shoulder tap balls to the wall

75 LBCs

And set 3:

25 burpees

75 shoulder tap balls to the wall

75 LBCs

It was during this set of LBCs that YHC was lamenting how much of a struggle the last balls to the walls were. He was sad that he had 75 to go……and then it clicked. 200/4 doesn’t equal 75 – it equals 50. And 75*3>200 – so the balls were done! Therefore set 4:

25 burpees

75 LBCs

And YHC got a slight break before the start of Cletus.

Crosby has the Q for Crazy Time for the next few weeks while YHC tours Europe for work – word on the street is Crosby might even be picking the workout for March!

Valentine’s Day 11’s massacre

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PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

All Aboard!

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There’s something special about being out there for the launch of a new AO. Was an honor to open Downtown Train this morning. This new AO offers start time with EC 0505 and hard start 0530.  Central location, and looking forward to the day the parking deck is open for business (and when I say business, I mean a whole new dimension of South Wake boot camp style beatdowns).

Downtown Train disclaimers:

  1. The areas we will use include houses, and we must always be aware of our cadence and mumble chatter as to not become a nuisance to any of our neighbors.
  2. The area is pretty packed with roads and buildings.  This introduces a safety risk and we must never be complacent as we work our way on, across, up, down and around these roads.  There are more people out driving at this time than we might think.  We must look out for them and each other.

First official HC was Peeping Tom.

First official excuse lexicon/fartsack was Deadbolt with a 4:29am slack post “both feet hurt this morning” – all good, nice to get that 1st fartsack out of the way early. Mondays are tough sometimes.

1 on hand for EC as YHC introduced a route that takes us up Cemetery Hill, out on Holly Springs Rd, down to 55, around the pole and back.  2.15 miles, really good hill early on. Lots of excitement as I returned to the lot to see a solid TURNOUT at the ready to put in some work. Dauber showed off his selfie skills to get the whole group in the shot.

11 #HIM were on hand and at the ready as we gathered in the public lot, now to be known as the “start lot” and got ready for the launch.  “All Aboard!”

Warm Up: On the jog to warm up we headed up Ballentine, across Main, left on Raleigh, left on Center, left on Avent Ferry and circled up in the main municipal lot.  Did a warmup set that included SSHs, Fazio Arms ICx10 F and R, Mt. Climbers, Goof Balls (a Nemo classic), Arm Stretches

The Workout: On the jog towards Library Hill with a stop along the way for some happy feet both directions followed by some little box jumps on the curb. On the jog down Library Hill and circle up in the lot at the pool. Jack Webbs 1:3 to 10:30 and we set up on the grass next to the filter room. A few thought the grass was pissed stained and that was the smell, but the stains were from the chemicals and the smells were from a more immediate source. Either way, we knocked ’em out. No fire ants to deal with so that was a plus. Recovered on the jog back up Library Hill (BS, that ain’t no recovery jog). Mosey to the south side Library lot for a set of Plank Indian Run with Bear Crawl from the back. When you reach the front you call a plank exercise and next man is on the bear crawl. Mosey to side Library lot for a set of classic build a bears. 6 times around your spot stopping at each corner for 2 merkins. Need to add that we did some filler sets of SSH ICx30, 40 then 50. On the jog back to start lot.

Mary: Solid set of plank-o-rama

Announcements: Check the slackbooks, upcoming 2.0 workout

Prayer: Several items of prayer and praise and YHC took us out

 

There’s Gloom at Night

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A cold mist and the lights of the Womble Park made for an eerie gloom. The temp was a long way from the 70’s last week but 6 Pax still posted.

Warm Up: 1 mile
The Workout: some worked on the murph and others focused on core and stretching
Mary:
Announcements: 2.0 workout
Prayer: Shredder, Crablegs