FNGs: None
EC: Maybelline, Yoshi, Emeril and 187
Warm Up: Merkins, Squats, Low Slow Flutter, Good Mornings, and Pickle Pounders
The Workout: Run the 8 at Womble.Ā Ā Once you completed the loop do x10 each Low Slow Flutter, Merkins, Squats, Good Mornings, and Pickle Pounders
Few Pax completed 4+ loops while the others complete 3+
Mary: No time for it.
Announcements: None
T-Claps (Recognition): None
Prayer: YHC took us out
FNGs: None
EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout:Ā Mosey to the rocks and partner up.Ā Dora x2
First Dora – Partner 1 jogs around the fence while Partner 2 starts on 100 Ground Pounders, 150 Tricep Extensions and 200 Curls all done with the rocks.
Second Dora – Partner 1 does 1 Rock Squat and then John Cusack to the second post, 2 rock squats, then John Cusack to the third post, 3 rock squats, then John Cusack to the 4th post, 4 rock squats, John Cusack back to the start while Partner 2 starts on 100 Merkins, 200 Squats and 300 Monkey Humpers in cadence.
Mary: Some more stretching as we were all feeling some tighteness in our hammy’s
Announcements: I don’t remember
T-Claps (Recognition): N/A
Prayer: Midget took us out
33 Pax showed up for Ultimate under the Ting lights.Ā 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams.Ā 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.Ā Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.Ā The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckersĀ + a 2.0 took off for a 3 mile route and some weight based walking.Ā 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.Ā A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.Ā Now the real question must be answered…what’s Vasoline searching for now?Ā An albino racoon, possum, beaver?Ā Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.Ā Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today
While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.
FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:
On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5
TABATA 45 sec on; 15 sec offĀ
Switch exercise at halfway (23 sec) mark
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWING HIGH PULL R/L
REPEAT
On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5
ROUND TWO: 4X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SWING/SNATCH ALTERNATE
MERKIN ON THE BELL R/L
REPEAT
Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person.Ā 16-bit’s ankle is healing well.
21 Strong rolled out at 5:30 for 5+ miles.Ā The route took us up and out of Jones Park, turning left, we made a hard right on Johnson (which seemed to get Lipstick excited), then Right on Earp, up Cemetery Hill, back to HS road and then Main St. all the way back to Ting.Ā Numerous PAX out this am for early morning miles and EC.Ā Follow the mumble chatter on Slack for where the name of the route, “kneeler” is derived from.
Announcements: Long ass run this weekend, be there or be square
Prayers: Doc and Vasoline’s kids both with upcoming surgeries
Was looking forward to Qāing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that Iād map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.
Must Be the Warm Up! Multiple PAX ECād already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many ECāers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.
Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!
Must Be the Workout! This āone hourā run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you havenāt seen in a while, and finally, the shenanigansāask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.
Must Be the Mary! No, actually it couldnāt be, there was no Mary
Must Be the COT!
Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family
Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, thatās not what happenedā¦ But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.
We had a surprise visit by HS finest this morning. Not sure what the commotion was all about, could have been an arms dealer, could have been speeding…guess you should have came to the John to find out.
EC: Full House, Katniss, UTI, Vasoline
FNGs: None
The Workout:
Head out of Ting > Right on Main > Right on Earp > Cemetery Hill 2X > Right on Avent Ferry > Right on Ballentine > out to 55 > Back to Main Street > Left on Main > Back to Ting
Mary: Ran out of time.
Announcements: Check Slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Cupid on his job interview, Full House on his new lead, my Mom who recently received her vaccine.
Felt good to be back in the gloom and very thankful for this group of HIM.
YHC took us out. Thank you for the opportunity to lead.
Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.
The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.
Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.
FNGs:
None today unfortunately.
Warm Up:
SSH x28 IC (In Cadence)
Daisy Pickers x10 IC
Good Morning x11 on my down/up
Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation
Seal Clap x10 IC
Overhead clap x10 IC
Chinook x10 IC
Windmill x10 IC
Spinal Rotation x10 IC
The Workout:
1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:
Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.
For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:
Ditch the mace
Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)
Boat / Canoe on my out/in – 28 total
Crab Cake x28 IC
Break Dancer x28 IC
Yoga – lots of forward fold to stetch those backs out
Announcements:
Write your back blasts!
T-Claps (Recognition):
Cancun – guy is killing it
Dawgpound – dude is strong
McNugget – picking up way over his body weight this morning
16-bit – getting back out into the gloom while on IR
Prayer:
Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)