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.
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.
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.
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:
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. Â Good work.
Prayer:sprinklers family and mother
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 –
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
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:Â 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
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.
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 Workout:
East (literally and figuratively)
West (literally and figuratively)
Mary:
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):
Prayer:
19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.
EC: UTI, Maybelline, Nemo, Fanny Pack, YHC
ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC
Today’s theme: 56 in recognition of my 56th bday.
Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings
Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.
In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56
Indian run to carpool drop-off circle.
Indian run, split into two groups, back to turf center circle.
Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.
I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!
Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.
Prayer: unspoken
TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!
FNGs: NO SIR
Warm Up: Windmills, Frankensteins, SSH, Irish Potato Pickers
The Workout: ULTIMATE! We were down in the pit across from Womble. Notable MVPs were Breach, Cancun, Maybelline, Redenbacher, Bullseye, and Pumpkin Spice. Repeated big plays by these PAX. Overall though this was a great game that was very equally matched. Who won!? I don’t remember the specifics but I feel like we all won really.
Mary: NO SIR
Announcements:
T-Claps (Recognition):
Prayer:Â Unspoken, YHC took us out