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
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:
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!
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:Â 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
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:
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
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
24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta. Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving. The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car. A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.
5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu
Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line. 100 yard dash, 100 IC SSH, 100 yard jog back. 75 yard dash, 75 IC Mt Climbers, 75 yard jog back. 50 yard dash, 50 IC LBCs, 50 yard jog back. 25 yard dash, 25 Merkins, 25 yard jog back. 10 yard dash, 10 burpees OYO, 10 yard jog back. Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.
Great effort by all who posted, That’s a deceptively challenging workout and everyone just kept moving. Honor to lead, as always.
It was a big day. Â Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.
Warm Up:
Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps
The Workout:
Well there was a lot more people than, the workout the Q had planned, could handle. Â Audible to the following Dora to get things started.
Partner Up. Â Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses. Â While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.
We then circled up to the following. Â I’m going to miss something so I apologize ahead of time.
10 Man O Makers. Â Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups. Â This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles
Mary:
Yoga stretches to prepare ourselves for the duel to follow Cletus.
Announcements:
ATT Run tomorrow.
Prayer:
Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.
YHC heard the Nantan had a friend HC’d – he didn’t expect to have 5 show up at 0430, including one blast from the past.
Warm Up:
1st mile
The Workout:
YHC, Deadbolt, and Mookie did Crazy Time as perscribed. Skidmark and BackPage modified but still put in work.
100 Burpees
200 Shoulder Tap Balls to the Wall
300 LBCs
Mary:
No 2nd mile happened – we were pressed for time to make Crazy Ivan
Announcements: N/A
Prayer: We were taken off and were off to Crazy Time.