EC: A lot of PAX.
FNGs: None
Warm Up: discussed the route and headed out.
The Workout:
We ran the scooter route:
The bat flippers ran their own route and back to Ting for 500 KB swings
Mary: Not today
Announcements: See slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, Pax dealing with Covid, unspoken.
Shamwow! took us out. Always an honor to lead.
EC: Redenbacher
FNGs: Not today
Warm Up: 15 X SSH in cadence
The Workout:
Turkey Leg route in reverse
Mary: Negative
Announcements: CSAUP Dec 5th, check slack for details
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, unspoken.
YHC took us out. Always an honor to lead.
EC: 500 swings – Dawgpound, Emeril, YHC; Run – Redenbacher, Emeril
FNGs: Not today
Warm Up:
SSH – was supposed to be x10 IC but we went to 40 while we waited for Pablo to get one in after arriving a little late. He took his time.
5x Burpees OYO for the late arrival
Hips in a barrel
Foot trace
Single leg hinge
The Workout:
Pyramid Building – start with one exercise, go through each round with the right arm followed by left. After each right side 30s chillcut plank, after each left 30s low plank hold. Add an exercise each round until all are added, then repeat once more and then we made it to one round on the way down before we were out of time.
Turkish Getup x1
Overhead squat x10
Upright row x10
Uppercut x10
Bow Draw x10
Death March x10
Mary:
Bobby Boucher was asked if he wanted more merkins or more squats. He said he could always use more merkins so we did Sally with merkins.
Freddy Mercury x20 IC
Low Slow Flutter x20 IC
American Hammer x10 IC – mace optional
Announcements:
Upcoming ruck events. Christmas party.
T-Claps (Recognition):
Bobby Boucher for getting after it in these first few weeks. Great work!
Steamboat for posting without Wiggly while Wiggly works his way off the IR. Impressive for an 18 year old!
Prayer:
187 & Tracey.
YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end. YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.
FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues. Our Veterans and Nation. Let us not waste the health, life, and blessings we are given. Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!
EC: Redenbacher, Nemo, YHC
FNGs: Not a single one…
Warm Up: Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Quiver’s daughter working to catch up on school work.
The internet has anything you could ever want. Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…
Audio and Video are separate but aparently they go together 😀 Enjoy!
FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom. Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally. Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX. Prayers for CrabLegs and ongoing treatments.
Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.
FNGs:
None today
Warm Up:
SSH x50
Straight leg hinge x10 each leg
Sir Fazio Arm Circles x10 forward/backward
Spinal Twist x10
Windmill x10
The Workout:
5x burpees
5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.
4 corners starting at the entrance to the parking deck – at each corner:
To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.
To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.
After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.
Mary:
20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.
20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.
20x Homer to Marge (WITH MACE) – nothing needs to be said.
Announcements:
Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.
Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.
T-Claps (Recognition):
Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.
Prayer:
Moby and his family for his dad’s passing. Fumunga and his M for their expecting.
YHC took us out.
FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family
With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.
FNGs: None
Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC
The Workout:
3 Mile Route:
5 Mile Route:
Mary: MIA
Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.
T-Claps (Recognition):
Prayer: Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19
Dumbo took us out.
“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.
19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.
FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health