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Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

Mop Handles and Mumble Chatter

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Great group out at Ground Pou… I mean, Sheepdog, this morning. Some strong mumble chatter was in play. I won’t go into details but there was talk of an F3 South Wake calendar and there was some discussion about a mop handle. Been a long week for many of us and so I was looking to bring a little different variety. Ironic thing is, I ended up taking pieces of the previous day Fram-led beatdown. It was that memorable that I just figured I wanted to keep doing it. Several in play for EC, gotta love that later start at the end of a long week.

FNGs: Nope
Warm Up: Long jog around to back of school, circled up for variety of exercises. This was second time this week I included Good Mornings ICx20. Guys are always asking for it, so what’s wrong with a little extra time to stretch?
The Workout: Lined up along the side of the school. Kept it simple. We would run down the length of the road and do a plank hold together on a 30 count, then run back. When we returned we did SSH ICx100. Kept this pattern but on the return we changed it up each time and did LBCs ICx75, Mt Climbers ICx0, Low Slow Flutter ICx25, and American Hammer ICx10. Good mix of jog/plank/core work. Then we circled up and Shredder led a 10-min lesson on some self-defense moves. If you have ever been to Sheepdog, this is something you are missing out on. Shredder walks the PAX through some basic techniques, provides demo, and you practice. Look, nobody is gonna become an expert in 10 mins, but this is a great addition to a workout and you get to learn a few things along the way. T Claps to Shredder for sharing his knowledge with the PAX.
Mary: Mosey back to flag and a Sprinkler/Redenbacher 2-man jailbreak broke out. Circled up for a couple quick rounds of LBC, 6 hold, Low Slow Flutter and Homer to Marge. Then we did a 5-min arms and shoulder stretch routine. Figured after some of the workouts this week we could use a little extra. This is when the mumble chatter reached Ground Pounder status. It was almost like Dauber was there.
Announcements: CSAUP, others check Slack
T-Claps (Recognition): Lots this morning. Great to see Mr. T back in the gloom. Red for piling up points and running strong. Maybelline putting in the work too. Shredder showing great leadership during the challenge. I could go on but you get the point.
Prayer: Unspoken, YHC took us out.

Rock Swap Fail

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Great group out there today. Solid EC as a bunch of us stuck together on a strong pace. After almost 4 years, and countless times posting at PT when it was the only show in town on Wed, this was the first time I took the Q.

FNGs: None today, so no extra points for any PAX
Warm Up: Jog around tennis courts, circle up for exercises. All you need to know is we did Good Mornings and we did ICx20. Several other typical moves to prepare for workout.
The Workout: Moseyed around courts to select a rock that would be a good challenge with focus on bi/tri and Wonder Bras. We lined up at one end of the lot and we did bis/tris ICx20, then a run to far end where we did tempo squats ICx10. Back to rocks and repeat. Did this 3 times. Next we lined up across from an accountability partner and we did Wonder Bras ICx20, followed by a shoulder burn holding out on 10 count – Fazio 10 forward, 10 count hold, Fazio 10 reverse, 10 count hold, Seal Claps ICx10, 10 count hold, Overhead Claps ICx10, 10 count hold. Recover on the Michael Phelps. Repeat. Shredder pulled a rock swap and delivered his slightly heaver rock to me, and Cancun quickly joined the swap by trading out with me and dropping a behemoth at my feet. Staring down at that thing I had to decide if another round was in order, or if time was ticking and it was time to return the rocks. Truth be told, the plan was to be done, and so I stuck to it, but I did Cusak that piece of shit back to the pile as a show of good faith. By the way, very little chance I was gonna survive another round of Wonder Bras with that thing. Returned the rocks and moseyed down to the field house and did alternating BTTW and tempo dips.  3 rounds and nice job by Pots going 1 handed. Circled up for a quick set of SSH ICx50. Moseyed back to tennis courts lined up at one end and did merkins ICx10, Bear Crawl across court 1, shoulder taps ICx0, Bear Crawl across court 2, Nipplers ICx10, Bear Crawl across court 3, Plank hold 10 count. Lots of action out there today, lots of constant movements, very few recovery. Ended up logging 1 mile even while moving our way around the park.
Mary: Multiple rounds of LBC, Homer to Marge, 6 Hold and Low Slow Flutters
Announcements: Picnic, Fram on Q at TB, Warbucks on Q at Disney, Shredder preparing for Memorial Day Murph
T-Claps (Recognition): Everyone, all PAX really put in the effort this morning. We kept moving and worked hard start to finish.
Prayer: Fram shared upcoming travel to reconnect with family he has not seen in 2 years. Tend to forget how the pandemic might have isolated some folks and led to these long gaps in sharing time together. Shredder took us out.

Dirty Dozen at Prison Yard Thinking About Stirrups

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FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
Thanks PAX for helping me load/unload my car this am.

Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber

 

OG U-turn returns

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25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

Sheepdog VS Kung Pow

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YHC hasn’t been to Sheepdog in a while and as I thought through my pre-blast I landed on my typical adversarial AO messaging to stoke some fires and get a little attention.  In my mind, it was only natural to pit Sheepdog (a martial arts founded AO) against the oriental-sounding Kung Pow AO.  I fired off a spicy pre-blast, got the side-eye from Deadbolt and a shot from POTS (the scheduled Q of the one-day/UTI nominated nemesis of Sheepdog.)  SUCCESS!!! Now, POTS fired back/commented/assumed if there was to be a martial arts Q by YHC, Shredder would need to be on hand to lead the PAX.  An often forgotten (by me) and seldom shared fact about YHC is that I am a 3rd Degree Brown Belt in Tae Kwon Do.  Granted, my last practice of this craft would have been 25 years ago.  Oh well, this will be fun – let’s see what I can shake out of my head from the past\movies\tv.

FNGs: ani

Warm Up:

PAX circled up in the parking lot at the front of the school

  • The Bow aka Good Mornings
  • On / Wax Off aka Fazio Arm Circles (Forward and Back)
  • The “Crain” aka Balance on one leg (Left and Right)
  • Kicking Practice aka Frankensteins
  • Stacking Zen Stones aka Potato Pickers
  • Carioca (Left and Right)
  • High Knees
  • Run in Reverse
  • Fast Feet (one curb then the other alternating sides)

The Workout:

East (literally and figuratively)

  • Overhead Blocks (left and right arm)
  • Punching from Ready Position (left and right arm)
  • Front Facing Kick aka Lunge Walk with a kick from one parking lot island to the next
  • Front Facing Punch aka Lunge Walk with a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Front Facing Combo aka Lunge Walk with a kick followed by a punch from one parking lot island to the next
  • Kick from Side Stance – kick and rotate around into side stance moving from one island to the next
  • Cobra Run aka Indian Run to the back of the school – West
    • Awesome move by BeerPressure over the gate

West (literally and figuratively)

  • Cobra Run continued around the loop behind the school and finished at the brick half walls
  • PAX partnered up, One PAX ran while the other one did an exercise below.  On return they switched off.  This continued until YHC said stop
    • Box Jumps
    • Erkins
    • Derkins
    • Dips
  • PAX gathered together to do Box Jumps together.  We got to 25, YHC was keeping count but no one was counting out loud so we just kept going until someone gave me a number.
  • Cobra Run back to the EAST – not to be outdone, LED showed his skills as he cleared the gate on the way back.

Mary:

  • Flutter Kicks aka Low Slow Flutters
  • Bruce Lee Abs – LBCs
  • Shredder helped us take the moves from the “EAST” portion of our workout and apply some practical execution around actually using those moves against an opponent. We practiced a kick to the abdomen followed by a punch to the nose.

Announcements:  Tequila Sunrise is open tomorrow.  No Q points but points for showing up, EC and a new AO if you haven’t been yet

T-Claps (Recognition):

  • Martini for pushing through and coming out today.  If you have an excuse for not being out here, it’s probably not as good as Martini’s and he showed up!
  • Thanks to Shredder for putting some instruction and some labels on my workout today

Prayer:

  • Shredder for his upcoming belt exam
  • Deuce for his recovery
  • Martini for his recovery

Baker’s Dozen at a Respectful Downtown Train

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FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

Sheepdawgpound

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EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:

Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.

The Workout:

At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs

Mary:

Modified Onnit 6 minute abs

Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl

Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Monkey Humper

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FNGs: None

EC: Yoshi
Warm Up: Good Mornings, Weed Pickers ;), SSH
The Workout:  Mosey to the rocks and partner up.  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