Tag Archive for: Wild Turkey

The Good 😊 and The Bad 😞 at R4TJ

/in , /by

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:

Cletus Murph Prep

/in /by

5 PAX for Cletus Murph Prep

Warm Up: 

GM, SSH, SF arm circles, merkins, squats

The Workout:

Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, 15 squats, then another 0.5 mile lap. 
Justin Timberlake playlist kept us hype since it was the 1st day of May. 

Mary: Announcements:

LBCs, American Hammers, Star crunches, Heels to Heaven, HAND

T-Claps (Recognition):

KennyG and UTI for hosting 3-alarm run.

Prayer: injured PAX, traveling PAX

Nice work by all today. Book your calendar for 0600 Memorial Day Murph. Thanks for allowing me to lead. 
BS Out!

Partner Counting Practice

/in /by

FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

We never run the standard

/in /by

FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

Running 4 the GOLD!!!

/in , /by

In honor of the Olympic Gold Medals in Men and Women’s hockey.  We ran a route that resembled a hockey stick!

 

Pumps and Grunts

/in /by

FNGs: none

Warm Up:

  1. Bodyweight Good Mornings
  2. KB Halo 
  3. Hip Openers (World’s Greatest Stretch) 
  4. Uppercut Left-to-Right
  5. Bodyweight squats

The Workout:

Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.

  • KB Clean to Press (Right) 
  • KB Clean to Press (Left)
  • KB Front Rack Reverse Lunge (Alternating Legs) 
  • KB Deadlift to High Pull
  • KB Goblet Squat to Thruster
  • KB Swing

Mary:

KB American Hammer

KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.

KB Deadbug (Left)

KB Plank Pull-Through

Pickle Pounders

Mountain climbers

LBCs

WW3s

Announcements: none

T-Claps (Recognition): none

Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues

Around the Library, through the tunnel, up the switchbacks

/in /by

FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken

Noice Ordinance Choppa Q

/in /by

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

Paradise City 8-19-2024

Paradise City – Burpees and Speed

/in /by

EC: Full House, H1N1, Yogurt

FNGs: None, but @Karoake could be considered a Kotter

Warm Up: 5 burpees OYO, 10 GMs, 5 more burpees OYO, 25 SSH, 25 OH claps. Circled the fields and tennis courts a couple of times with minimum 5 burpees OYO at each corner, plus one exercise, including merkins, big-boy sit-ups, and OH claps.

Main Event 1: Suicides on tennis courts. Been a long time since we visited these. Recalled immediately that fenced sections are three courts wide, which worked out great.

Each run = Far sideline court 1, back; far sideline court 2, back; far sideline court 3, back.

Exercises upon completing each run = Plank jacks, shoulder taps, OH presses

Finished with one last run to far sideline court 3, Karaoke led the way.

Main event 2: Sprints on Ramp

Format: Similar to suicides – Sprint to first blue sign “Foul ball area,” walk back; Sprint to second sign, walk back; Sprint to third sign, walk back. We had time for only three, but everyone accelerated.

Mary: Stretched those hammies while they were warm.

Announcements: 3-Alarm event is on, just like every Tuesday. This week, there will be extended fellowship afterwards.

Prayer: Full House dad in hospital. H1N1 death in family and co-worker’s family.

Hope all have a productive week.