EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
Welcome Ironic and Full House.
Thunder claps for Foghorn for wearing a vest.
EC EC: Dawgpound, Emeril, Midget, Lipstick, UTI
EC: Dawgpound, Emeril, Midget, Lipstick, UTI, Axe, 187, Warbucks, Yogurt, Brexit, Chips
Excuse Lexicon: IT Band Flare Up, No Alarm
Warm Up:
Circle Up
Fazio arm circle
10 Imperial Walkers
10 Hillbillies
Good morning
10 Reverse Pushup
15 Squatter Pyramid
The Workout:
Workout
Find Groups of 4 Similar Speed
Indian Run around the 1/2 Mile Loop
Corner:
5 Burpee
Ticket Office
5 Burpee
10 Merkins
Bottom of Ramp
5 Burpee
10 Merkins
15 Squats
Basketball Court:
5 Burpee
10 Merkins
15 Squats
20 LBCs
Lead group came back for the six after they finished their last set.
Total of three laps
Run to ticket office
20 Squat Pyramids
Run to courts for Mary
Mary:
5 Burpee Countdown
LBC
Have a Nice Day
Announcements:
December 15th CSAUP
Some Second F is coming our way in the future
Prayer:
Pablo’s Mom
Crablegs
Double D’s Dad
Dave Bexit’s Buddy from Michigan. Currently battling burns and infections.
Thanks for letting me lead you guys today.
Challenge Points:
Burpees: 75 => 225
Merkins: 100 => 200
Squats: 170 => 170
Total Points: 595
Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.
Warm Up:
Lipstick circled us up for some arm and leg stretches followed by:
SSH x20 IC
Daisy Pickers x10 IC
Then we grabbed our kettle bells for the beginning of legs.
The Workout:
Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.
Deep squats x20
Curtsey squats x20
Lung walk rest of the way down the parking lot.
Deep squats x20
Curtsey squats x20
Box cutters x20 IC to give the legs a break
Lung walk back down half way and hand it off to YHC.
We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.
We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.
After a 5 count we went back the other way, doing Turkish Getups this time.
By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.
Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground. 5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.
Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.
Mary:
YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:
The Frosty CSAUP Dec 15th – Womble, 6AM
Christmas Party at Nemo’s Saturday.
2nd F at Dunkin after.
Prayer:
Lipstick’s grandmother – prayers for the family.
Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.
YHC took us out – always an honor and privilege men.
EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick
Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10 Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations; Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats 2 Bear Crawl to the bottom and run back up; Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken
Thanks to all for coming out and letting me lead you this morning!
Lipstick
^^^ Nick Offerman, the morning after his bourbon by the fire. R4TJ brought it!
Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!
The Workout: Since Crossway was last week and its so dark out we opted for a run down Main. The route stretched into Womble where we took the big loop and came back to Ting. We each came in between 3.1 and 5.5 miles.
Mary: Enough about Mary! We get it, there is just something about Mary…
Announcements: The title of this post is a joke but in all seriousness we had a fall this morning. I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing. This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real. You can’t always see ice, leaves are down, etc. Be careful!
Prayer: Quiet group this morning, lots of shivering, not much else.
Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:
Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins. Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner. 7 laps.
Half Way There: Wheel Barrel with partner halfway around the loop and switch. Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).
Merkin Shuffle @ 5 count
Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
Warm Up: SSH ICx30
Imperial Walkers ICx15
Hillbillies ICx15
Fazio Arm Circles 10F/10B IC
The Workout: “Vacuum Cleaners” for about 5 rounds
Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)
Stuck around the Goodwill parking lot for “The Cooper”.
A few dips for the early finishers on the curb.
Mosey back, some PAX through the Xmas trees, to the flag for Mary.
Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs
Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.
HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/
Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon
Prayer: Those travelling for Thanksgiving and those that can’t be with their families. YHC took us out.
Warm Up: Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).
The Workout: As promised a 4 mile run. Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St. We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main. On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand. The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.
Mary: We don’t recognize Mary at R4TJ. Just not our girl.
Announcements:
Prayer: Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks. Still working with doctors to figure it out.
Todays “Ting Climb” segment report for those that care 🙂 Pikachu still hold the overall title but for today…
It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.
EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark
Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles
The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.
Moved to the ramp for 11’s with lunges and diamond meekins
Mary: 22 merkins led by Breach
Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.
Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.
