Tag Archive for: Yogurt

AGS…OYO

/in /by

As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.

Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.

As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….

Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.

The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.

Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.

Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe.  Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.

Mary: Stretches OYO

Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.

T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.

Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.

Indian Run 11’s

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12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls.  In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend.   As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC.  The Q had gone to back to pick up the six at the end, but the problem was, he was not the six.  He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost.  [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!].  As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time.  He was late, 5 penalty burpees OYO!

EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound

FNGs: None

Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…

Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.

The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s.  The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters.  Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom.  Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road.  Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins.  We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.

Mary: All exercises in cadence:  Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day

Announcements: Check Slack and Facebook

T-Claps (Recognition): Full House with Breathtaker

Prayer: Unspoken

Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.

 

 

51’s at The Trot

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FNGs: None.

20 PAX enjoyed a wonderful break in the heat & humidity with a pleasant 68 degrees after a heavy downpour the day before in the Quay.  Q promised a lot of fun with Hills and rocks.

Warm Up: Q led the PAX around the tennis courts in a light jog all the way down to the snack shack.  The following exercises were executed in cadence:  25 SSH, 10 Daisy Pickers, 10 HB, 10 IW, 10 Monkey Humpers.  Mumble of 51 reps were heard by the Q.  Static stretching with arms (L/R) and behind the back.

The Workout:  Mosey to the small hill parallel to the ball field fence for 11’s of Squats and WWIIs.  PAX loved the moist grass while on their six.  Mosey to the snack for 26 BTTW and 26 People’s Chair followed by 25 more of each totaling 51 reps of each.  Mosey to the road and line up in 3 columns for an Indian run using 3 coupons (water stick, 2 kettle bells).  PAX executed Indian run up the road, past the parking lot and around the tennis courts and deposited the coupons near the shovel flag.  PAX paired up.  One PAX retrieved a medium sized rock and met their partner at the base of the hill.  Those PAX who did not get rocks, executed an assortment of plank holds.  Dauber, celebrating his birthday week, called for 51’s with the rocks:  51 reps of Curls for the girls, triceps curls, rut-ros, Squats, and bus-drivers.  When not holding a rock, partner PAX bear-crawled up the large hill and executed 5 dips on the guardrail.  PAX carefully backed down the hill and then took over rock reps from their partner.  Return rocks to rock pile.  PAX who did not return rocks, circled up in the tennis courts and began executing planks and merkins.

Mary:  YOGA movements, Superman, Merkins, Have a nice day

Announcements:  CSAUP Greenville; Paddle boarding in August ($15) – See Banana Seat; Yoga tonight in Holly Springs (near Dunkin), free first time, $7 after

T-Claps (Recognition): PAX coming out consistently in the gloom giving 100%

Prayer:  Double D took us out in prayer; prayers for our country (too much decisiveness); Injured PAX; family of an infant who died after a horrible pool accident leaving her in a coma; unemployed PAX looking for new opportunity.

2F Stick Boy.

 

Alwaysan honor leading you men in the gloom.  Thank you for making me better.  -Dauber

So… I borrowed this recipe from Emeril…

/in /by

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

Image result for verklempt

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.

Nothing Has Changed in 4 Years…

/in /by

22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

UTI’s Paradise City Dress Rehearsal – ***Eeeaarkkk*** Is this thing on?

/in /by

EC:  Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)

FNGs: Uh Uh… not a one

Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits.  Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started.  Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).

The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run.  The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo.  The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp.  Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run.  YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp.  A Jail Break broke out after the final turn towards the ramp.

YHC handed out the instructions for what came next.  PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S.  (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH).  Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign.  At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way.  Once at the top, repeat in reverse down the hill.  Swap out the bear crawl with a crab walk down to the bottom.  Plank at the end for the 6.

A very quick count-off from Aquaman and we were headed up the ramp again.  This time it was a mozy to the back lot near the dumpsters.  Quickfeet down the curb until we reached a natural stop as the curb curved.  Mozy to the next corner.  On the Mozy, more dissent from a troublesome Lipstick.  Handed him 5 Merkins for the trouble.  (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins.  30x Squats at the corner followed by a mozy down to the tunnel.

Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat.  We engaged in a little contest to see who could sit in the People’s Chair the longest.  It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs.  Ultimately, Yogurt won!  Another competition followed.  Balls-to-the-Wall FTW.  Down to two, we had Pablo and Lipstick trying their hardest not to pass out.  Lipstick took the win!

Mozy to COT for Mary.  She never shows up to Run 4 The John but Paradise City is her thang.

Mary:  EC runners were put on the spot to help round out our morning.  Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess).  Lipstick brought the Pickle Pounders (So predictable :-P).  Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one).  Yogurt finished it off with some American Hammers.

One last competition… YHC took the win on the biggest sweat puddle.  Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.

Announcements:

  • Meg’s Smile Auction.  Check-in on the volunteer opportunities but otherwise make an effort to show up.  It’s a good time with a good cause.
  • Margarita 5k event was mentioned – https://www.eventbrite.com/e/raleigh-margarita-madness-5k-run-tickets-54114664418/amp
  • Chat about form over reps.  It should be cool to have someone point out an issue with form to you, you cant always see these things yourself and its better if you can work to correct it rather than risk injury.  Plus, if you do it right – the workout should be better and better for you too.
  • Some folks are thinking of heading to Atlanta following BRR to meet-up with Crablegs at his final game on the tour.  Hit Slack to dig up more details and to confirm who is going.
  • PAX in attendance – if there was something more that I missed please let me know and I will update the post.

T-Claps (Recognition):  Nothing was put out there today per se…  I’ll send T-Claps to Abe who was getting it done out on the road today.  Great work Abe!

Prayer:  Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy

Dawgpound at AGS

/in /by

FNGs: None
Warm Up:

Frankenstein Kicks
High knee pulls
High Hip Pulls
Merkin Form
  • Hands Under Shoulders not up by your ears
  • Full Range of Motion
  • Elbows Stay close to your side
  • Flat back including lower back.  This is where I struggle when I’m tired.  Your butt should be tight and you core should be engaged
  • Head up, Don’t bend your head down
10 Merkins
Squat form
  • Shoulders stay over Hips
  • Do not role lower back forward
  • Keep a straight back
  • Squat down

10 Squats

The Workout:

One Indian run team
Start at parking lot run to Y at baseball field
10 Merkins
10 Squats
Indian Run left of baseball field to entrance of Wimbledon Park
10 Merkins
10 Squats
Indian Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Indian Run to Bass Lake hill loop
10 Merkins
10 Squats
Hill loop repeat until 6:45
10 Merkins
10 Squats
Fellowship Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Fellowship Run to entrance of Wimbledon Park
10 Merkins
10 Squats
Fellowship run to Y at baseball field
10 Merkins
10 Squats
Fellowship run to parking lot taking a detour around the soccer fields
10 Merkins
10 Squats

Mary:

Sorry no time

Announcements:

Check Slack

T-Claps (Recognition):
Prayer:

Double D and his family
Crablegs

Blood, Sweat, and Tears at Cletus

/in /by

FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo