Tag Archive for: U.T.I

The Good 😊 and The Bad 😞 at R4TJ

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R4TJ was full of surprises this morning – some good and some bad

@Downrange recruited for EC and nabbed YHC and @Sardine for 3 miles :neutral_face:

On the backside of EC we saw @Wild Turkey driving towards Ting :blush:

We also ran past @Yogurt on his solo slushie birthday EC :smiley: :birthday:

@Sardine had to boogie early so we missed him for ME 😥

When arrived at Ting @batboy was there! :blush:

We realized no one had joined for a Ruck or a 3 mile run :sob:

After running EC, YHC realized his 6+ mile route may have been a bad idea :face_with_diagonal_mouth:

We passed @Emeril running near his CrossFit gym :smiley:

YHC called an audible to reduce his 6+ mile route to a 5 mile route :face_exhaling: 😥
The PAX all decided to support me and come along on the shorter route :smiley::fist-bump:

YHC initiated a conversation about a podcast involving “Unauthorized Evacs” :poop1:

@Downrange @Wild Turkey @batboy and @U.T.I. completed the modified ME :partying_face:

Basketball Dropouts

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, overhead claps, squats

The Workout:

We moseyed over to the ramp at Ting. Started with 10 wwi, 10 wwii and 10 in cadence low slow flutter.

Ramp sprint at 50%
10 dips / 10 urkins / 10 durkins

Run down the ramp

20 wwi / 20 wwii / 20 slow slow flutter

Ramp sprint at 50%
20 dips / 20 urkins / 20 durkins

run down the ramp

The original plan was knockout or a small pax v pax but with only 3 pax including the Q we switched to a few games of HORSE with each PAX calling out a penalty exercise. We quickly realized our basketball skills need improvement.

Mary: light stretching

Announcements: none

T-Claps (Recognition):

Prayer: UTI’s dad

Noise Ordinance & Build-a-Bear Collide

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Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

3Alarm has Unexpected and Exciting Guests

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Warm Up: 

  • We got 3Alarm Ready to GO!  Outside, Running Chair Out, moved from Chair 1 to 2

The Workout:

3Alarm called the shots on the turns taking us 3 miles through his hood.

He also made requests for running vs walking.

The olds rucked/walked while the youths did 3Alarms bidding

Mary: Chair Transfer, Clean-up the stuff, get back inside

Announcements:

Prayer:

  • Davis’s Grandmothers

Playing Possum at Possum Trot… I hope…

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As I arrived at the scene this morning.  I quickly turned in between Abacus and LEDs vehicles taking up two spots.  Abacus quickly called me on it but I returned “When in Fuquay!  Don’t worry, I’ll just tuck a plastic bag in the window :D”  Once the sparring settled, we noticed a lonely black bag laying in the parking lot beyond our cars.  It appeared long and slender, like a body???  Also, not uncommon for Fuquay…  AM I RIGHT!?!?!  😀  Don’t worry, LED confidently went up to the bag and determined it was just a gearbag left behind by a town baseball team.

 

Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

THANG 1

Paired up with 2 sets of partners.  LED and I ran one direction / Breach and Abacus ran the other.  We met at the other side of the tennis courts for Patty Cake Merkins.  Once complete we continued in the same direction and met at the other side.  Breach and Abacus always seemed to get a little further each time so they were booking it to prove something.  LED and I were happy to let them.

  • 3-4 laps with Patty Cake Merkins
  • 3-4 laps with Patty Cake WWIIs

THANG 2

Line up facing the big grassy hill about 10 or so parking spaces from the base of the hill.  This wasnt very scientific so the number of parking spaces may have been more or less.  For this THANG the object was to travel to the hill by differnet means, stopping for some kind of workout in between.  Once at the hill, bear crawl up, hang out for some dips, then crawl bear back down, then job backwards to reset at the starting line.

  • Lunge Walks, 5 Merkins at each line
  • Frog Jumps, 10 squats at every other line
  • Reverse Lunge Walks, 10 wide grip merkins at every other line
  • <INSERT TRAVEL METHOD HERE>, WWIs at every other line
    • I forgot what the other travel method I chose was… there was another but my memory sucks sometimes.
  • Sprint to the hill bear crawl up as fast as possible
    • LED took the win with a little extra running up the hill and a leg pull on Breach 😀

Mary: Low Slow Flutter, Ankle Grabbers, Homer2Marge, Cockroaches

Announcements:

Prayer:

  • Today is the actual day that Travis Manion passed away, prayers for his family and friends.  Praise for what has been built in his name.
  • UTIs Dad

Paradise City Throwback

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Warm Up: 

  • good mornings, windmills, sir fazios, goofballs, SSH, imperial walkers, hillbillies

The Workout:

YHC went looking for inspriation for a Paradise City workout.  I love digging through BackBlast to see what’s been done before to inform what I’ll do.  It just makes planning a little easier.  I could just ask AI to make me a workout, but there is something about knowing who ran the workout I’m borrowing and when did they run it.  Just feels a little nostalgic and fun.  This one comes from Deadbolt circa 2021 “Spartan 500”

Keep writing backblasts.  You never know who they might inspire to show-up or make leading a workout a little easier.

Our workout today is explained in this picture.  Looking back again at Deadbolts BB, I think the intention was to do all 50 reps at each corner with the goal to move fast enough to complete 10 laps before the end of the workout.

I modified and had us do Merkins in the first lap with 10 at each corner.  With each subsequent exercise replacing the last one through the list.  Deadbolt also prescribed a team-based model.  I opted to keep everyone together.  It was perfect for us in terms of time and it allowed me to keep my pre-blast promises to stay under the former standard of 3 miles.

Games :no_entry_sign: :flying_disc:    |  Bootcamp :white_check_mark: :weight_lifter:

Running :white_check_mark: :run1:|  3 miles :no_entry_sign::run1::run1::run1:

Mary: Low Slow Flutter, Ankle Grabbers, Poop Eaters, Homer2Marge, SuperMan, Touch Your Toes

Announcements:

  • Q ’em all!
  • Abe – is there still a tshirt order?
  • Run the Quay is still not this weekend
  • Vertical Horizon, May 9th!

Prayer– UTIs Dad, Kids closing out their school year

Rock-A-Billy Luck of the Draw at Crazy Ivan

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Warm Up: 

  • yogging, good mornings, windmills, sir fazios

The Workout:

Go around the Circle drawing cards from a mishmash of decks I’ve accumulated for workouts.  Not sure if I have ’em all or how many I have.  I dont actually remember the workouts assigned to each suit so this backblast is representative of the Winky I placed on the ground next to the deck.  As a suit is repeated, switch to the alternate workout assigned to each suit.

♠️ Swings \ Around the World
♥️ Rows \ Thrusters
♣️ Goblet Squats \ Figure 8s
♦️ Tricep Extensions \ Overhead Press
🤡 5 Burpees!!!

 

Mary: We went straight through to the end

Announcements:

  • Q ’em all!
  • Run the Quay is not this weekend
  • SpringFest is Saturday 10-4, we do not have a tent but great 2nd F opportunity

Prayer– 16’s Mom, UTIs Dad, Firefly

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

Your going the wrong way

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, chinooks, seal claps, overhead clap, 5 penalty burpees, prisoner squats

The Workout:

Moseyed to the Abyss in the wrong direction until the PAX asked me where I was going.

7s on the stairs with star jumps and merkins. One bonus bear crawl back up the stairs to retrieve my broken camp light

Moseyed back to the parking lot for cocaine bear crawls and lunges.

Mary: 20 count of LBC, superman,pickle pounder, wwi, wwii, side plank(l/r), homer to marge

Announcements: abe is collecting donations to HSFC

T-Claps (Recognition):

Prayer:Dumbo’s son and Nemo’s daughter

R4TJ 1-Hour Running Workout

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Six PAX for a full-fledged RUNNING workout.

WARMUP: Dynamic warmup of SSH, squats, leg swings, karaoke.

Crap! Forgot to do burpees earned by @U.T.I and @McNugget.

ME: Ran 2 miles out and 2 miles back on Crossway. Pace set by @Flop and @Batboy. Hills conquered by all. Return ramp for Bumblebee’s new favorite–SPRINTS.

SPRINTS: Five segments on the ramp. Everyone hammered on every segment. Impressive speed!

COOLDOWN: Static cooldown of standing hammy stretches, downward dog, and a few merkins.

COT: At top of ramp 0625.

Announcements: Abe is collecting specific food for Holly Springs Food Pantry.

Prayer requests: Unspoken
Go forth and be leaders!