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Cletus Rules!

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Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

Field Trip at Paradise City

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EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

First (but not last) Kickball game at GP

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FNGs: None
Warm Up: 10x3ct of: Good Mornings, Daisy Pickers, Calf Stretches, Windmills
The Workout: PAX mosey to field and set up bases for kickball. Teams were 4 on 5. First 30 min PAX did exercise until ball was kicked then fielders did 5 Merkins before they could field the ball.  Because this resulted in a lot of scoring we switched to 1 Merkin before fielding.  The pitcher occasionally (YCH included) failed to remember the Merkin and any actions they took were negated by said failure. Score ended at 12 to 12 when one HIM kicked the ball way foul and time expired. Exercises included SSH, Squats, Frankensteins, Split Jacks, American Hammers,  LBCs, WW2s, Imperial Walkers, Hillbilly’s, Sir Fozzy Arm Circles, etc
Mary: Just circled up and conducted standard COT
Announcements: July 30th F3 Picnic sign up, Bottle Share at Lipsync’s/Gumps’s place.

T-Claps (Recognition): Both Pikachu and Skidmark ran 15 miles prior to posting GP
Prayer: Praise and prayer for Gigawatt’s SON moving out of the home to begin HIS new journey of adulthood.  Gump daughter parasailing today, Prayer for those traveling and moving especially Skidmark traveling for uncle’s funeral this week.

Ain’t no humidity holding us back!

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Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.

FNGs:

Nope!
Warm Up:

Lap around the track, leg swings, A and B skips
The Workout:

See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:

Fellowship lap for cool down
Announcements:

July 4th event with the town

Picnic end of July
T-Claps (Recognition):

Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:

Stubs and his family. Fanny Pack for upcoming surgery and recovery.

AGS 6/12/2022 “Good Boy”

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Bubba (dawg) and I were glad to see Skidmark and Gillette ready to go.

Warm Up: GMs, arm circle (F/B) hammy stretches, 15 merkins OYO
The Workout: Cloudy skies, so no real sunrise to witness this morning. Therefore, we didn’t have to be at any particular place at any particular time. I knew it was only about 5 miles from Womble then around Bass Lake, so we added a little mileage by going up Stinson, then left down Grigsby to the top of the Bass Lake Outfall Greenway. Down the greenway and around the lake counter-clockwise. Good chatter along the way about Run The Quay, school of dance, HSHS graduation, kids activities, etc. Had Bubba on and off leash so he could run. Kept telling him “good boy” when he would stay close or return after chasing a bunny. Gillette appreciated this and did the same :). We returned from Bass Lake via “Soul Crusher.” Was always confused about which hill was Soul Crusher and which was Heartbreak. Now I got it “S” for the S curves on Soul Crusher, “H” for the straight up and down of Heartbreak.

Mary: No Mary
Announcements: Paradise City 5 year anniversary on 6/13/22 with Skidmark in the Q. Also 3-Alarm Run/Walk is alive and well this week after many weeks off. Trust me, you’ll be glad you came out to meet/support/laugh with 3-Alarm.

FNGs: One in the works, look for him at Paradise City 6/13/22. We came across him doing Merkins on one of the bridges around Bass Lake. “Pushups on the bridge, come on!” Skidmark took the opportunity to invite him to Paradise City tomorrow.
Prayer: Fanny pack, Lipstick, Stubbs and other PAX who are struggling with health or family health

Decent Scenery

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We got the privilege of sharing the track with run club today as we tackled some speed work.
FNG’s: none
Warm Up: Windmills, Imperial Walkers, Hillbilly, Good mornings, Leg swings
The Workout: 2 laps mosey, 2 laps w/ 100m strides, 100m recovery. 2 laps w/ 200m strides, 200m recovery. 2 laps w/ 300m strides, 100m recovery. 1 lap of 400m strides. Then we went back down the ladder in reverse. Most of us got nearly 5 miles.
Mary: Variety of stretching (cobra, runners, downward dog, pigeon, etc)
Announcements: Stubs meal trail still up. Town of HS may need help with July 5th event.
T-Claps (Recognition):
Prayer: Pax who are injured, in recovery, hurting. YHC some skin cancer to be removed.

+1 Point #June Challenge

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FNGs:
Warm Up:
The Workout: We Ran…and it was good…and we went by crossways on a U Turn route 🙂
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

“I don’t Recall”

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FNGs: Not Today
Warm Up: Mosey over to the high school and circle up for warmups
The Workout: Stage 1: Make our way to Buckhorn Elementary School and stop periodically for merkins, mountain climbers, squats and star jumps 1×10. Once at Buckhorn we went to the playground in back with walking trail and partnered up for 1 pax to do the merkins while the other ran the loop, switch, then mountain climbers, switch, squats, switch and star jumps.

Stage 2: Ladders on the way back in Honeycut Farm. 4/10 of a mile stretch where we increased pace from half marathon, 10k, 5k and 1 mile. We did 1 set of the 4 excercises from prior to rest. Then mosey back to start and repeat this ladder 3x
Mary: Clockwork Merkins in a roundabout…. instead of holding plank, we ran around the circle as YHC called out the time
Announcements: June Challenge
T-Claps (Recognition): All the guys doing 75 Hard
Prayer: Praise to Boy George for working through a complicated situation with his house closings and finding a solution.  “never give up” even in our day to day men. Stubs and the family. Slide Rule – there was a pop in by Pineapple and he mentioned his mom passed on Monday. Reach out to our brother.

Pace Pyramid at Tiger Blood

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FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move

It was an honor to lead again, possibly last time before the move. Great work by everyone today.