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Gag Reflex

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EC: Full House and YHC

FNGs: Welcome SNARF!

Warm Up:  Frankensteins, SSH, Good Mornings, Imperial Walkers, Hillbillies, Mozy behind the teets

As we mozy’d around the building we talked of the gross Port-o-John used through the pandemic as a grease waste collector.  As we continued we were hit in the face with a smell that was so very awful.  Something had crawled through Lipstick droppings, into the dumpster, ate some old ham, and died wrapped in a baby diaper.  YHC had the old gag reflex engaged and it wouldn’t let up for quite a bit.  We eased into the workout.

The Workout: Windmills as I composed myself followed by a People’s Chair competition (Kosher Wins), then a Balls-2-tha-Wall competition (Pablo Wins)

Mozy’d back to the flag, on the way we did some Carioca – YHC picked up a game from the car that he intended to use for the workout.  The Q-spot was secured late the night before and the creativity was lacking.  The game would guide us through.

Mozy’d to the bottom of THE SAME HILL YOU RAN LAST WEEK™ – Backwards running occurred on the way.

We reached the bottom and YHC threw down the deck o’ cards pulled from his car on the mozy.  The cards were pre-marked with workouts and we went rounds picking cards – completed some Box Cutters, Absolutions, Earkins, Dips, Balls-2-Walls, People’s Chair, Burpees, Sprints, and MORE.

For an Earkins, Derkins, Dips – we needed a rail so YHC announced that any of these cards would mean a run up THE SAME HILL YOU RAN LAST WEEK™

At one point when it seemed we just weren’t sprinting up THE SAME HILL YOU RAN LAST WEEK™ enough, Full House ignored his card and declared SPRINT! – so we did.  It just so happened that the next 3 cards after that one were actually SPRINTS!  as well.

Mozy’d back to the flag as time began to run out.  52 pick-up x2 as the wind blew in the gloom.

Mary:  Freddie Mercs, Pickle Pounders, Homer to Marge, American Hammers

Announcements: Picnic, YHC is looking for 3rd F Qs

T-Claps (Recognition):  All PAX and non-PAX that supported Warbucks.  Awesome show of support for their family.

Prayer:  Prayers for Teresa re: Tequila Sunrise

A little drizzle this am but still sticky!

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Driving down Optimist Farm Road this morning. Several PAX ECing and I blew the horn. Fanny Pack said I scared the crap out of them. M4life rolled in with maybe 1 second to spare barefooted. He said he did not need shoes for this easy workout.

FNG: Nope

Warm Up: We moseyed over to the baseball PVA. We did Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Side straddle hops, merkins, Burpees to 10 all IC.

The Workout: Moseyed behind school and broke off into 2 groups. 1st group BTW while second group did monkey humpers, switched-then we moseyed back down stretch of school for some burpees. Moseyed back to the wall for wall sets with seal claps, group 2 was doing Turkish get up. Moseyed back behind school where we rinsed and repeated. I left a little earlier and got called out. So when we moseyed around the back of the school for another BTW while group 1 did Turkish get ups. Went into the circle where some steps were for step up, Urkins, Derkins and dips. Left there and took the scenic route to the Abyss behind the ball field. While enroute we used steps, ramps wherever they were in sight. Once we arrived at the we split up in our groups for 2 rounds of LBC’s at the top while the other group ran the steps. Moseyed back for Mary.

Mary: Circled Up and squatted down low. The circle shuffled to the right and left. I called on several PAX for their favorite exercises. FRAM’s were the least liked. Peter Parker with a hold on the way up and down. (Sucked)

T-Claps: 2 visitors from NE Wake region-Thing-a-ma-bob and Tube Top Several PAX’s out getting EC this morning. M4life did workout barefooted! (I bet he is hurting)

Announcements: Bed Build Kohls PVA Saturday morning. %K race this weekend. Check slack for details.

Prayers: Lipstick’s M, Hastelhoff Prayers as well. YHC took us out!

It was an Honor to lead fellas!

Ultimate Mutiny Pre-Summer Edition

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19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Officer, I Can Explain

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As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

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EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

Deuce VQ

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No Warm Up: no warm up hot the trails rucking
The Workout:ruck blue and yellow trail.
Mary:none
Announcements:May 29th 8am volunteer opportunity helping with yard and house work. See M4life for details. Friday wear Red. Breach and M4L to donate money for each pax that wears red. HS food cupboard delivery
T-Claps (Recognition): pax hitting the csaup.  Good work.
Prayer:sprinklers family and mother

Things got done and so did this backblast!

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FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Are you bad listeners or am I a bad leader?

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    FNGs: Not today
    Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

    The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
    Mary:  Mary caught the bus and we kept the heartrate up until the end!
    Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
    T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
    Prayer: Heidi, Emeril’s family friend with Cancer

    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.

    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