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Expect the unexpected

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I thought it was just going to be Full House and I posting this morning because he threw out the only HC on Slack.  Wild Turkey also commented he would try to make it.  With BRR only 2 weeks over, 4PAX showing to U-Turn the day prior, cooler weather this morning, and the fact that it was a Sunday, I didn’t expect more than a couple guys including myself.   Full House and I went out for some EC prior to the ME and when we came rolling in and I saw more than a few PAX it made my morning.

FNGs: none

Warm Up: quick mosey, 10x windmills, 10x daisy pickers, 10x Frankensteins, 25-30x OYO Merkins

The Workout: Exit Womble, L on Stinson, R on Grigsby, L on W Elm, crossover Main St. and stay on Elm, L on Ballentine, R on Saranac Ridge, L on Onondaga Ct., follow the sidewalk on Onondaga to a hidden connector that will put you behind a daycare center on Earnie Lane, head straight on Earnie Lane, R on Holly Springs Rd, L on Tullich Way, L on Stonehedge Ct, L on Oakhall Dr, crossover Main St and stay straight on Crossway Ln, R on Skymont, L on Rhamkatte, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, L on Stinson, and back to Womble for just under 6mi.

Mary: no time

Announcements: Holly Springs Half in November, Fanny Pack 7 Pack of Q’s this week to celebrate his 42nd bday, 2nd F opportunities for 3-Alarm (Yogurt sending out details soon)

T-Claps (Recognition): 8 strong coming out on a Sunday at 6am to get in some miles

Prayer: quick recovery of 3-Alarm, those battling COVID-19, sickness, mental health issues, addiction, quick recovery of Aquaman’s knee, prayers for all the unknown

You lika to judy chop?

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FNGs: none
Warm Up: GM’s, Sir Fazio, SSH, DPs, seal and overhead claps
The Workout: mosey to Emerils hill, stack em’ ups, 10 merk, 15 squat, 20 plank jacks, 25 shoulder taps – PAX alternated at the bottom of the hill running up to the light and repeating.  Mosey over to Wescott  to swing by Kung Pao for judy chop lessons.  HIM learned the judy chop, overhead judy chop, LBC’s, low slow flutter, and WWII’s, mosey to the bottom of the hill at Danager for 7’s, star jumps at the bottom, absolutions at the entrance to the neighborhood.  Mosey back for Mary
Mary: homer to marge, american hammer, have a nice day
Announcements: BRR – some stuff that UTI rambled on about
Prayer: military, Afghanistan, Hurricane Ida victims

Emeril’s Envelopes

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FNGs: Nope
Warm Up:

Circled up:

Bounce
Good Mornings
Spinal Rotations
Arm Circles

The Workout:

Emeril was supposed to have the Q. He is up in New Hampshire. He sent down some envelopes for the workout. We didn’t get through them all. He had some pain in the ass cards. Oh well.

Red drew:5 Waterfalls Each Direction
Dawgpound drew: Around the clock merkins
Red drew: Lunge around the parking lot
Dawgpound drew: Start at 100 Jump Ropes and 10 Turkish Getups. Countdown by even numbers. So 100, 10, 80, 8, 60, 6, 40, 4, 20, 2
Red drew: 200 Merkins between Pax. Well this sucked with just two of us at the workout
Dawg Drew: 3 sets of 10 Reverse Bow Draws
Red drew: 300 Death Marcher between Pax. We ended early for some stretching.

Mary:

Ran out of time

Announcements:
T-Claps (Recognition):
Prayer:

Tiger Blood 8/12

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FNGs: Nope
Warm Up:

Ran to the track and did one lap around the track

Leg Swings Across the body
Leg Swings Front to back
Tiger Claws

The Workout:

800 Meters at 10K pace
400 Meter Recovery — Repeat 800K
200 Meter Fast Pace
200 Meter Recovery — Repeat 200K 6 times if you are slow 8 times if you are fast
800 Meters at 10K pace
400 Meter Recovery — Repeat 800K

Mary:

Job back to the cars for some stretching
Running Stretch and Hamstring Stretch

Announcements:
T-Claps (Recognition):
Prayer:

Caveman 8/10

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EC: Emeril, Red, Yoshi
FNGs: Nope
Warm Up:

A lap around the track and then circled up for the following.

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Neck Stretch

The Workout:

One corner of the track was mace exercises. The other corner was core exercises.

Mace Exercises:

5 Each Leg Kurtsy Squats
5 Each direction Waterfalls
5 Each Leg Deadlift to Straight Leg Deadlift
5 Bow Draw Rotation from Front to Back
5 Death Marchs
5 360s Each Direction

Run to the core corner

Round 1 and 3 of Core

Legs 6 inches with LBCs
Knees to the side
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Supermans

Round 2 and 4 of Core

Legs holding six inches swings legs across each other
Legs straight with hands up in the air. Bring legs to hands
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Bridges

Run to the mace corner. Repeat for four rounds

Mary:

Some Stretching was done

Announcements:
T-Claps (Recognition):
Prayer:

3 Year Anniversary of Running for the John

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FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer:  Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

Stack’em high

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FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round  at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line

5 squats

5 squats, run, 10 merkins

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH

5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw

Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health

Sprinting uphill to freedom

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FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken

4(600+200+400+200+300+200+200+200+100+200)

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FNGs: None
Warm Up: 400 and some A skips, leg swings, tiger claws
The Workout: at Tempo pace
Mary: Stretching
Announcements: Read slack
T-Claps (Recognition):
Prayer: Carter, Fumunga’s neighbor

RFTJ BB – Search for the Goddess Route

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FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).