Tag Archive for: Pumpkin Spice

No show and a late show

/in , /by

FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

Looking for Some Normalcy at TBD

/in /by

FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Yes Ivan Happened Last Friday

/in /by

EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

I have never done that IC

/in /by

Arrived at Downtown Train parking lot to find two vehicles. Had a game plan and remembered that I had no shovel flag. Breach strolled in from EC and he planted the flag. More PAX started to arrive and at 5:30 we were off.

FNG: NO

Warm Up: Moseyed a lap around the parking lot. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed to the entrance to parking garage and dropped down for 10 Merkins. Moseyed on sidewalk to the end of parking garage 10 Merkins. Started out inside the parking garage for 5-10-15, bear crawl 20 yards, 5-burpees, bear crawl 20 yards, 10 star jumps, sprint to end 15 squats. Rinse and repeat. Last set in between we lunged and backwards jog to start point.

Over to the wall, peoples chair, overhead claps, seal claps, donkey kicks and BTTW, Rinse and repeat for 3x. Moseyed to the end of parking garage for 10 mountain climbers. Moseyed to next corner for Jack Webb/Merkins 1 to 3 IC (Doc said he has never done Jack Webbs IC).

Moseyed upstairs to parking lot. Typewriters on every concrete bumper from one end of the parking lot. Then each PAX laid on a white line for some Guantanamos holding 6’ all the way around. Same thing on other side except 6’ to bicycles with PAX zig zagging IBT. Moseyed to parking lot for some Mary.

Mary: 10 Merkins, Homer to Marge, Box Cutters and Have a Nice Day.

Announcements: See Slack and Facebook. Adhere to information put out about Covid 19.

T-Claps: All the HIM who showed up for a beatdown this morning.

Prayer: All of those affected by this Covid 19. Stay in prayer for our leaders and community during this time. Pumpkin Spice son is stuck right now and can not get a flight home. Unspoken Prayers.

Signs & Symptoms of Covid 19: FEVER, DRY COUGH, FATIGUE, SHORTNESS OF BREATH

C-hrist

O-ver                                 

V-iruses &

I-nfectious

D-ieases

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; Do not be discouraged, For the Lord your God will be with you wherever you go.”

It was an Honor and Privilege to lead this morning. Keep looking up!

I Wonder Why He Moved That Trash Can?

/in , /by

The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Beach body Ab work at Downtown Train

/in , /by

Ten strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!

FNGs: Nope

Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO

The Workout:

Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).

After Dora , moseyed to parking garage for  some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).

Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.

Announcements: Check Facebook and Slack

T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.

Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

/in , /by

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

/in , /by

EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Like a Box of Chocolates

/in /by

FNGs: None

Warm Up:  Seven PAX showed up after a pre-blast of sweets and sweat.   Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises:  25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.

The Workout:  PAX counted off and then paired up.  Dauber went solo with an odd number of PAX.  Each PAX went to the box of “chocolates “ and pulled out a card.  15 Cards total.  Two exercises on each card:  an exercise for KB and another one.  Lots of mumble-chatter initially but it soon quieted down.  High-tempo workout for sure – everyone kept moving the entire time.

 

Mary:  No time left on the clock for her.

Announcements:  ATT run, need support with water via bike (see Slack)

T-Claps (Recognition):  First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)

Prayer:  Raising up Forcep, his family, his son.

2ndF at Harvest Moon

 

An honor to lead. -Dauber