EC: Dawgpound, Buford, Cowboy, Lucky, Emeril
FNGs: Nope… Unless we count the onnit guys
Warm Up:
Onnit kettlebell warm up
The Workout:
Persist and Endure 1 — We get to also do this workout Friday
Mary:
Onnit Kettlebell cool down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
All unspoken.
All pax going through difficult times in the holiday
FNGs: Not today
7 HIMs showed up to GP on a dreary but relatively warm morning.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 3ct SSH
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
PAX pair up:
1 does weighted plank hold while other runs 40 yards and back then switch.
1 does weighted crab hold while other Frankensteins for 20 yards and back.
Mosey to the Wall of Pain
Mosey back to Flag
Pick a parking line Bear Crawl to end 10 ct LBCs, Bear Crawl back, 10 ct WWIIs,
Bear Crawl to end, 10 ct Freddy Mercuries, Bear Crawl back, 10 x 3ct 6 inches
Quick Feet around entire parking lot, Karaoke back
Roll the Dice (sets varied from 5 – 20 depending on the roll; If doubles were rolled we doubled the number
Announcements: Christmas Party and CSAUP coming up
Prayer Requests: Dusty’s brother getting life back together after a stroke, DOA’s wife coping with loss of mom, Quiver’s daughter and family,
YHC took us out.
With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt). With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.
FNGs: Welcome Captain Planet!
The Workout:
Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:
When did Thanksgiving become the holiday that just wouldn’t end!? I thought I had made this amazing/awesome feast for everyone at R4TJ. I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving. Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything… I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again. I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch… He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.
I arrived promptly at start time. There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course. As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.
I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings. I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place. Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it. It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one. Otherwise your guests get a little cranky about the results…
Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together. Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving. Theming the party is always fun and engaging your guests can really make the day memorable for everyone.
The main course was kind of a build your own. Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.
I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain. It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention. It was time for me to handover the apron.
Aquaman:
QIC Aquaman circled up the PAX and never let them go. Today’s exercises were brought to you by the letters A, B, and S. YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle. Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.). At Potts’ request we ended with Boat/Canoes with variations mixed in as well. I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.
Our third and final Q was none other than YHC himself, 16-bit:
Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan. I didn’t know how many people to expect but I did expect a fairly large group. And I got that group. I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.
Not yet breaking the previous Q’s circle the group started with Crowd Pleasers. These consisted of an x:x ratio of merkins and groiners. We started with 1:1 and worked our way up to 5:5 and then back down to 1:1. These seemed to live up to their name and I look forward to incorporating them in to more workouts.
After this we moseyed around to the other side of the parking lot to make use of the curbs. Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well. We started with inch worms. Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion. Continue this until the other curb and then work back towards the other curb.
Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc. We did this until we did 3 and 3 because they sucked and it was hard.
The last exercise at the curbs were broken wheelbarrows. PAX partnered up and wheelbarrowed from one curb to the other. The broken part of it was that the partner holding the legs only held one leg. Partners switched after they crossed the parking lot. Each partner took two trips. These also sucked.
Mosey back to the original circle location for our last exercise. Someone thought it was time for Mary, but not quite yet. The last exercise YHC had planned was a Circle Burp. Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee. As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee. I don’t know how many we did but it wasn’t too many. However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.
Mary:
Staying in our circle we started with Coolers. These start as a side plank on your forearm and done IC. On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down. 10 each side. Bring on all the Jane Fonda references.
Afterwards we went on to sleeping hillbillies and American Hammers. I might have done more but honestly can’t find my notes or remember. We ended with Happy Thanksgiving, aka Have a Nice Day.
Announcements:
Christmas party on the 14th, Frosty CSAUP on the 9th.
T-Claps (Recognition):
Aquaman and U.T.I. for helping bring the pain in their own ways this morning. I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely. These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.
Prayer:
Our brother Wallaby is going through hard times right now, struggling with substance abuse. He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it. Hardy has the flu which is no fun ever but especially during a holiday. Continued prayers as well for Quiver and his family.
I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor. I’m thankful for all of you on this day where we reflect on the blessings in our lives. I count each and every one of you among them.
010000
Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.
Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC
Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.
The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?
Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.
Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to be the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.
Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…
Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC
EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5 Did two rounds of exercises x 2 rule was pain stick cannot touch the ground or one did monkey humpers x 10
round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track rinse and repeat
round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track rinse and repeat
we lunged walked with rocks and sticks back to rock pile, met in front for mary
Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out
Ten strong at Downtown Train to get our week started out right.
EC: Warbucks
FNGs: None
Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards
The Workout:
Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.
Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….
100 squat jumps
200 squats
300 LBCs
One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.
Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other. Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).
Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.
Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.
T-Claps (Recognition):
Prayer: YHC took us out.
The music was fantastic choice this week. I have already been contacted by numerous Pax for the playlist so here it is:
EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs: Maybe next time
Warm Up:
Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull
The Workout:
At this point a challenge was laid. If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.
Well we all failed. It was then modify for the last 30 seconds. I think we failed again, but I was feeling generous. The pax decided on no Turkish Getups.
At the end of this round the exercise was Mountain climbers. Like the ones we did in high school where the foot moving forward actually touches the ground. Though looking at this video that isn’t what see is doing. I guess I was taught incorrectly in school.
When doing it the Dawgpound way it makes the exercise a bit harder. Well we failed here too. Couldn’t muster two minutes. I was though feeling generous again. The pax decide on no Mickey Mouse pushups. I don’t know why they didn’t choice Turkish Getups again.
Mary:
Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching
Have a nice Day
Announcements:
Paradise City Fitness challenge
October 12th Family Picnic
T-Claps (Recognition):
Prayer:
All Pax in recovering from BRR and Stair climb.
Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!
FNGs: None
EC: Pablo
Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:
5 Burpees OYO; Daisy Pickers, Windmills, and SSH.
The Workout:
Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.
Step-ups x 20 x 15 x 10 x 5 (each leg)
Dips x 20 x 15 x 10 x 5 (in cadence)
Irkins x 20 x 15 x 10 x 5
Moseyed over to rock pile for rock and the 4 rounds of the following exercises.
Curls for girls x 20 x 20 x 20 x 15 (in cadence)
Overhead press x 20 x 20 x 20 x 15 (in cadence)
Tricep extensions x 20 x 20 x 20 x 15 (in cadence)
Bus driver/Overhead holds (20, 15, 10, 5 second intervals)
Back to DT homebase for…
Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)
Announcements: 9/11 stair climb, convergence picnic, BRR review
T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.
Prayer: Thanks for safe return of BRR runners, injured PAX
5 HIMs at GP this morning.
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 50 ct Wall Sits (run beetle run)
Mosey to the rock pile where Pumpkin Spice took over the Q:
3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders
On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters
Return the rocks and mosey to the playground
Aik’n Abs
Aik’n Arms
Aik’n Legs:
Aik’n Abs:
Ring around the Playground:
Announcements:
F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month.
Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer.
T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .
Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!
FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)
Warm Up:
We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.
25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings
Class:
There where five types of Exercises with variations of difficulty.
Pull Series:
Straddle Pull
Standard Pull
Across Body Pull
Push Series:
Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press
Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.
Sternum Pull
Sternum Pull into a seated Press
Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze
Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups
The Workout:
Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds. You did all 8 rounds in a row and then moved onto the next exercise.
Mary:
10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing
10 in Cadence Floor Wipers
10 in Cadence Toe Taps
Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM
T-Claps (Recognition):
Prayer:
All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.