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Stairs Together

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Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.

EC credit to 187 who did a solo run to keep the Disney EC streak alive and well.  Great to see him getting back to form.

2.0 credit to Beast who showed us how it’s done on the stairs

Warm Up: Predictable but we did a lap of the soccer fields and circled up for  Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights.  The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or  weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder.  Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise.  If you carried it up, you carried it down.  At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman).  We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target.  That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend.  New Mexico took us out in BOM with a moment of silence followed by prayer.

Bricks and Bullfrogs

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Warm Up:

Jog around parking lot.  SSH, Imperial Walkers, Hillbillies, Merkins

The Workout:

2 Men posted to Nut Cracker today for a Dora (100 merkins, 200 LBC, 300 Squats split between partners). Man running held bricks overhead while his partner did the exercises and vice versa. One round of bullfrogs since Emeril posted and its his favorite exercise. Once the bullfrogs had no more hop in them we wheel barrowed the rest of the way. Finished up with four laps of broke back derkins. Partners carried bricks and exchanged them every time they met in the middle along with each man doing 15 derkins on his partners back.

Mary:

Mary consisted of ukrainian hammers, LBC, low slow flutter, and homer to marge to close it out.

Announcements:

CSAUP, 5 Year Anniversary

Prayer:

Brandon from Hope Community.

U-Turn 8_11_18

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Warm Up: We warmed up
The Workout: We ran.  5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements:  Can’t remember
Prayer:  Can’t remember

Disney Legwork

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Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence

 

 

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

NutCracker 8/7

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Pax:

Pablo, Shembeckler, FNG(Manziel), Slide Rule, Foghorn, DaBusiness, 187, Emril, Yogurt, Moby, Flanigan, Harbaugh, Warbucks, Peak Week, Dumbo, Breach

Warm Up:

Jog to side parking lot, imperial walkers, merkins in a 22 count rep

The Workout:

Mosey down to the industrial park, Stop at the street corner for prisoner squats x22, hit the guardrail for dips x22.

At the base of the hill partner up for wheel barrels up to the top of the retaining wall. Run around the lot and switch partners.

Round 2 bear crawl 1/2 up the hill and crawl bear the rest of the way, run around the lot to the rails, everyone grabs a rail 22x top rail merkins

Round 3 partner 1 runs to the top while partner 2 does burpees, then switch, run back around to the rails. Grab a rail last guy bear crawls under the pax down to the end.

Mosey back to the school, Stop for 22 cadence count low, slow, flutter and fast feet off the curb.

Announcements: 5year south wake anniversary at possom trot on Aug 29th
Prayer:  (Peak Weak) pray for Brandon Lawerence, had a boating accident and broke his neck. (Moby) Pray for a neighbor, young woman who was recently diagnosed with cancer

Sure didn’t feel like 67% humidity this morning

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Today’s forecast called for near record swamp ass.  It didn’t disappoint as 20 PAX took on the humidity at Paradise City.

EC:  Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe

Warm Up:  1/2 mile jog, SSH, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.  Every time they complete 5 exercises they turn and run to stop sign and back.

  1. MERKINS – X20
  2. LBC’s – CADENCE 10 COUNT
  3. BURPEES – X10
  4. PLANK JACKS – CADENCE 10 COUNT
  5. WWII’S – X15
  6. SQUATS – X30
  7. SHOULDER TAPS – X20 10 EACH SHOULDER
  8. AMERICAN HAMMER – CADENCE 10 COUNT
  9. ALERNATING LUNGE JUMPS X10 EACH LEG
  10. 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
  11. OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
  12. BOAT CANOE CADENCE 10 COUNT
  13. SIDE STRADDLE HOP CANDENCE 20 COUNT
  14. DIAMOND MERKINS X20
  15. DIPS X25 ON THE BRICK WALL
  16. FLUTTER KICKS CADENCE 20 COUNT
  17. FREDDIE MERCURY CADENCE 20 COUNT
  18. HAND RELEASE BURPEES X10
  19. HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
  20. RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge

Announcements: 5 year anniversary event 8/29 at Possum Trot

Prayer:   Crosby’s mom – 1 year anniversary of his sisters passing.  Peak Week – Brandon from Hope Community boating accident.

We Did a Whole Lot

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Warm Up: Jog around the soccer field, circle up at start for Good Mornings, SSH, MNC, leg stretch, arm/shoulder/chest stretch
The Workout: On the jog to the big lot. As promised, we would do a whole lot.  Partnered up for accountability and started in one corner. On the jog midway up the side, stop for 12 count merkin, x2.  To next corner for 12 count squat jump 12 count, x2. Next corner for 12 count WWII, x2.  To midway and stop for shoulder taps ICx12, x2. To corner for Mt Climbers ICx12, x2.  Back to start for pickle pounder ICx12, x2.  Key was to rest on a 10 count between sets.  Did 2 laps.  Lined up and did suicide sprints out and back using the parking lot islands as the stop and turn points.  At each turn did 1 set of 12 of the same order of exercises from the lap run around the lot.  On the jog back to start and covered in the range of 2.2 miles total.
Mary: Back to start for a quick round led by Emeril
Announcements: 5 year convergance, 9/11 stair climb
Prayer: Lucky Charms, DD, Crab Legs.  New Mexico took us out in prayer including a much needed moment of silence – thank you brother for giving us all the right perspective to start the day

EC credit to 187 (great to see the progress on recovery), Mookie, The Natural, Nemo, Pablo, Axe

Credit to Emeril, Mookie and OCR for a Thunder/Disney double down

Credit to the newer guys.  We are lucky to have you and you are getting stronger and pushing all of us

OCR – go out and get the 5 pack tomorrow

 

Lipstick Virgin Q at the Farm

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PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery.  Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher.  1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top.  After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6).   Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17  “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend.  Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better.  Men need each other in the worst way and we tend to bottle things up and that leads to problems.  If you know someone you could reach out to, do so today!

NutCracker BackBlast 7/24

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Warm Up:

Jog around the parking lot, circle up for 22 counts of Side Straddle Hops, Imperial Walkers, Merkins and WW2’s

The Workout:

Split into 2 groups for a 1:15 second 5 set count of exercises you rest with the amount of time you have left after completing your set.

Group 1: 15 reps of Squats, Merkins and Mountain Climbers

Group 2: 12 reps of Thrusters, Lunge Jumps and Bicep curls with a cinder block

Switch up

Pax together: 5 rounds of burpees 10, 10, 11, 11, 10

Group 1: 15 reps of Boat Canoe’s, LBC’s and WW2’s

Group 2: 12 reps of Shoulder tap Planks, Up and Over the cinder block and Plank Jacks

Switch up

Pax together: End with 3 rounds of burpees 10, 9 and 10.

 

Cot:

Named FNG (Warbucks) reminder of the Sasquatch this weekend in Greenville

Pax of 12 to include a FNG

@BlueHen, @TheNatural, @SlideRule, @PSI, @Puddles, @Nemo, @DaBusiness, @Dumbo, @DawgPound, @187, @Breach

Welcome FNG Warbucks

Prayer:

Ended in prayer.