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Speed Racer Take 2

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It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

Good Times at Johnsville

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EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Bring Your Bricks- 9 PAX Get 9 Exercises and 2 Miles at the Nut

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YHC’s Q Tour took him to Nutcracker this morning. Rain in the forecast, but that didn’t deter 9 PAX from posting, including Slide Rule who had hoped his newborn would be uncooperative this morning and alleviate his conditional HC from the night before. Alas his 2.0 did Uncle Mookie a solid (see what I did there?), and an uncharacteristic Slide Rule rain post was made.

2 PAX for EC in the form of Flanigan and Nemo. As I arrived and planted the flag, YHC had to decline Nemo’s invite for EC as there were bricks to be found and puddles to confirm prior to the Main Event. After discovery of the bricks to confirm they would be ready for use, YHC returned to the flag to see cars start to roll in. Good crowd, however, I’m starting to feel that global warming having effects on several species that inhabit 12 Oaks. Haven’t seen a Swamp Donkey in some time and have seen a gradual dip in the number of Blue Hen sightings in recent months..Hopefully, we see some sightings soon in the next few weeks.

A hooded Da’Business came strolling in with Fanny Pack not far behind. Fanny Pack was hooked by the pre-blast marketing campaign from the day before, hoping to get his money-back guarantee. Pikachu, Redenbacher, Third Cousin, and of course, Slide Rule rounded out the PAX this morning. 6 o’clock hit and we were off with the following workout.

Warm Up: Light jog around the parking lot in front of the school. PAX then formed a single file line and performed zig zag side shuffles across 6 cones up the hill and around the lot. Performed another series of zig zag side shuffles going the other direction up the hill and around the lot. On the 4th pass, zig zag shuffled backwards from cone to cone and then remained in line for an Indian Run to the basketball courts.

Circled up for some TFB 12’s- Imperial Walkers in Cadence, Hillbillies, Good Mornings, SSH’s, Prisoner Squats (Aaron Hernandez’s- thanks Slide Rule).

Bat Wings- 20 Fazio F\B, Seal Claps, Overhead Claps. Light jog around the track to retrieve bricks from the woods. Light jog back to the basketball courts with bricks and circled up for some Clockwork Merkins- 1-6 o’clock with bricks in both hands as we turned the dial. Not to worry, we were gonna save the best side of the clock for last.

The Workout: With bricks in hand, mosey’d to the lane a good distance from the gate. YHC explained that we would be performing a series of 3X3’s with sprints in between.

Series 1- (Shoulders)

Alternate Arm Shoulder Presses with Brick in Cadence X24

Alternate Arm Front Raises with Brick in Cadence X24

Lateral Raises with Brick in Cadence X12

Sprint to the Gate, mosey back

Realizing we were a good distance away, much too long for continued sprints, YHC instructed PAX to squat hold for the six with bricks in hand. When all PAX were in, YHC instructed PAX to perform lunge walks further down the running lane to shorten the distance.

Series 2- (Arms)

Alternate Curls with brick (palms up) in cadence X24

Alternate Hammer curls in cadence X24

Overhead Tricep Extensions on YHC’s up X24

Sprint to the gate, mosey back

Still not happy with the distance, YHC again instructed squat hold for the six with bricks, and once everyone was in, we bear crawled with bricks to shorten the sprint distance some more.

Series 3- (Legs, Back, and Rear Delts)

Squats with Bricks X24

Alternate Rows with Bricks in cadence X24

Bent over lateral raises with Bricks on YHC’s up X24

Sprint, mosey back.

Squat hold with bricks for six, bear crawl to shorten the distance and then performed a rinse\repeat for one more round.

Mosey’d back to the brick hideout to return bricks and then proceeded in a half moon around the track to the back side of the school. Formed a single line and performed one final Indian Run the long way around back to the flag to circle up for Mary.

Mary: Finished the 2nd half of the clock (without bricks) with clockwork merkins from 7-12 o’clock. Plank Hold for 5 secs and then proceeded with Shoulder Taps X10, Nipplers X10, Plank Hold for 5 secs. YHC managed to keep PAX off the ground for the whole workout up until this point. It was raining and we were already wet, so YHC called for some American Hammers X20, LBC X20, Pickle Pounders X20 in cadence. Transitioned to downward dog, with a slow roll up. Left over Right, Right over Left to stretch out those hamstrings, and as it was raining, instructed PAX to do one final Shawshank stretch…

Announcements: Slide Rule is in initial discussions on an upcoming Golf Tournament, where we’ll need support from F3 SouthWake. Currently in discovery mode, but more details to follow on Slack in the upcoming weeks. 2nd F at Lowe’s Food in Holly Springs on Thursdays…$2.50 pints and fellowship..can’t beat that!
T-Claps (Recognition): All PAX posting this morning in the rain.
Prayer: Prayers for Nemo’s niece, who is recently engaged. Continued prayers for Pikachu’s M with back\neck issues and Wallaby. Also prayers for Flanigan and his cardio assessment.

First Q at Nutcracker and definitely not the last. Had a blast this morning, Men! Way to hold me accountable and always a privilege to lead.

1 Year for Downtown Train

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1 year ago I launched Downtown Train with 3 things in mind.  I wanted to provide a 0530 start option (Paradise City as still 0545) for those of us with a little less flexibility in the early morning.  As much as I appreciate running, I wanted to provide a boot camp centric option with less miles.  And, I was excited about the parking deck (although I wish it had a couple more levels for some serious fun).  This has been a great AO.  We have our regulars and also tend to attract a diverse crowd every week.  Numbers have stayed low with other more well-known options drawing the large crowds.  That has worked well for those of us who enjoy a smaller group.  I have really appreciated the number of different guys who have stepped up to lead this AO, and having Coal Ash step in as co-Q.  Overall, solid 1st year for Downtown Train and here’s to many more great rides.

FNGs: not this trip
Warm Up: usual loop around downtown, circle up at the flag for 3 rounds – SSH, Good Mornings, Fazio Arms then SSH, Good Mornings, Mt. Climbers then SSH, Good Mornings, Goof Balls
The Workout: headed around the side of the deck and to upper level and started the 1st of 3 sets.  Lined up and did some shoulder burn.  Keeping the arms up, we did Fazios front, hold, Fazios reverse, hold, Seal Claps, hold and then Overheads.  Ran length of deck and knocked out some SSH as promised, then recovered on job and worked through the set a couple times.  Then we changed it up a bit with a shortened version of a Nemo favorite, the Red Barchetta.  Ran length of deck, SSH ICx50, return.  Ran length again and kept back and forth stopping for Mt. Climbers ICx40, LBC ICx30 and Merkins ICx20.  Some other stuff worked in there too but that was the basics of it.  Then we headed to lower deck and lined up on the wall.  Big focus again on really pushing our limits as we rolled through as follows with all in 15 count or ICx15: BTTW into plank hold, then shoulder taps, hold, then nipplers, hold, then bear crawl.  Recover back to wall, rinse and repeat.  Changed it up a bit on final set working in some people’s chair and merkins.  Guys were really pushing themselves through this set and it was pretty awesome to see the energy.
Mary: a couple quick rounds, keeping feet off the ground for 6 inch hold, low slow flutters to LBCs then some Homer to Marge
Announcements: plenty on slack and the calendar
T-Claps (Recognition): everyone who has taken the Q in year 1 for Downtown Train as there have been a lot of guys lead and a lot of great variety
Prayer: YHC shared a message about he importance of intentional communication with others in your life and the value of letting conversations be a little uncomfortable, prayers some spoken and many unspoken and YHC took us out.  Honor to lead this morning and great effort by all.

Hanging By a Moment…7 PAX Make Some Memories @ AGS.

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YHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered?  For YHC, this was a needed reminder and one all PAX should keep in focus.

Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks

FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.

Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.

The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.

Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.

Prayer: Continued prayers for Wallaby. Aquaman took us out.

Better fix your watch…

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EC: Skidmark

FNGs: Not today

YHC arrived with plenty of time to spare, planted the flag and gave out a few fist bumps. I noticed that my Garmin screen was frozen so went ahead and did a “soft” reset on it. After the watch rebooted and appeared to be good to go, I notice the group looking at me like it is time to go. Someone mentions that it is 5:31, check my watch again and I tell the group my watch says 5:26.  All I hear is “You better fix your watch”……circle up and start the with…

Warm Up:  10 x Frankensteins IC, 10 x SSH IC

The Workout:

Reverse Turkey Leg (5 Mile route)

 

 

 

 

 

 

3 Mile Route:

Rut did an out and back to downtown with Skid picking up the six along the way.

Mary: Almost got some yoga in….

Announcements: Check Slack and FB. A lot of 3rd F opportunities coming up in the next few weeks.

T-Claps (Recognition): Everyone for picking up the six (me) today. Much appreciated. Rut for getting a PR today, good work!!

Prayer: Wallaby and his family, injured PAX and PAX who have not been posting….we would love to see you back in the gloom!

YHC took us out. Always an honor to lead.

Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

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No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!

Super Sunday, High-Intensity, Centennial Reps

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In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!

U-turn Pickin’ Up the Six

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FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger.  Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

Championships don’t count if you weren’t on the field

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As I drove from Panera after another morning of recruiting from U-Turn, I realized my own hypocrisy.  Moving forward, I will not recruit for the Saturday double down unless I am doing so myself. 

FNG: Schroeder (courtesy of a DOA Headlock).  Schroeder is full of talent – a musical savant on the piano,  a supervisor at the nuclear power plant.

10 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Rocky’s
  • 10 x 3ct – WWII’s

Mosey to the Wall of Pain

  • 1 set of 50ct Prisoner style Wall Sits and 1 set of 50 ct Al Gore Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground wall:

  • 2 sets of 10 x 3ct Alternating Leg Step Ups
  • 2 sets of 10 Merkins, Derkins, Erkins and Dips  

Mosey to picnic area for some dice rolling

10 Plank Jacks, 8 Burpees, 6 American Hammers, 10 Split Jacks, 7 Diamond Merkins, 4 x 3ct Lunges, 11 Mountain Climbers, 8 x 3ct Rockies, 5 Dips, 9 Mountain Climbers

Mumble Chatter was on full tilt – lots of comments about how size matters, potential concussions, buses being driven into ditches, and we all learned Pikachu practices handless BTWs and that Garner feels high school football championships are more important than teaching students how to count. 

T-Claps for those who doubled down this morning.

Announcements: Play Set Build rescheduled due to weather, no 2.0 workout today.

Prayer Requests:  HIMs that are dealing with injuries especially Aquaman,  DOA’s daughter has broken arm, Sprinkler and his family, R22’s daughters friend dealing with cancer

YHC took us out.