Mucho Chesto Backblast

  • When: 12/05/18
  • QIC: Lil Wayne
  • The Pax: II Fingers, Black Dog, Bitcoin, Blue Hawaiian, Bubble Guts, Cantore, Cuddy, Deuce, Gander, Faulkner, Flank Steak, Kevorkian, McRib, Oz, Peeping Tom, Plan B, Pyro, Stye, Unicorn, Winthorpe


A group of 21 gathered this morning for a little chest work, among other things.  We got right after it with:

Warm-a-Rama

Blue Hawaiian Lap

Side Straddle Hops x 15 IC

Mountain Climbers x 10 IC

Sun Gods x 10 IC

BH Lap

Cotton Pickers x 10 IC

The Thang

San Antonio Shuffle (Lunge, Lunge, Burpee, Plankjack) across the parking lot.  4 lunge steps followed by 4 squats back across.

Merken Ladder- 20 Merkens, run under overhang, then 19, then back up to parking lot for 18 , and so on and so forth down to 10, for a total of 165 Merkens

Rinse and Repeat San Antonio Shuffle and Lunge/Squat

Field of Dreams- 4 groups.  Group 1 did Monkey Humpers, Group 2 Ranger Merkens, Group 3 Plankjacks, Group 4 15 Burpees.  Once Burpees were done, groups rotated until all had done all exercises.

Mary

American Hammer x 20 IC

Boxcutters x 20 IC

LBC’s x 30 SC

Low slow flutter x 15 IC

Plankjacks x 30 SC OYO

And that was it.  Thanks for coming out.  Good work!

In Search of a Track

  • When: 11/28/18
  • QIC: Cuddy
  • The Pax: 2 Fingers, Oz, Unicorn, Black Dog, Gypsy, Kevorkian, Peeping Tom, Pyro, Faulkner, Plan B, Gander, Bitcoin, Mr. Roboto, Stye, Lil’ Wayne, Cuddy(QIC)


16 men posted this clear and cool morning to search for a track.

Warm-O-Rama
Cotton Pickers x 10 IC, 4 CT
SSH x 25 IC, 4CT
Sun Gods IC, 4CT
Windmills x 12 IC
Hillbillies x 12 IC
Downward Dog/Upward Dog

Thang
We moseyed to Garber parking lot that would suffice for our track and divided into two teams. One group went to the right and the other the left. We completed 4 laps and alternated between Dips x 25 IC and Dirkins x 25 IC at the start of each one. We then lined up at the end of the parking lot for some sprints (about 80 yards each) followed by an exercise. We completed 10 sprints and followed by 25 reps of the following exercises (Squats, Merkins, WWI’s, Sumo Squats, Wide Merkins, WWIs, Ranger Merkins, Toddler Squats, and LBCs).  Oz appeared to finish first in most of the sprints, but Lil’ Wayne and 2 Fingers gave him some competition.
After the last race we did 75 calf raises. We then did two more laps around the parking followed by Dips x 25 IC and Irkins x 25 IC. We finished with 75 more calf raises before moseying back to the club parking lot.

Mary
Low Slow Flutter x 15 IC, 4CT
Box Cutters x 15 IC, 4CT

COT/BOM
Closed with a short payer. Appreciated the opportunity to lead today!

Skip’s Prediction: Turknado

  • When: 11/21/18
  • QIC: Deuce
  • The Pax: Kevorkian, Oz, Little Wayne, Flank Steak, Gander, Cuddy, Goose, Faulkner, Blue Hawaiian, Peeping Tom, Plan B, Schrute, Ingrown, McRib, Pyro, Cornfed, Unicorn, Stye, 2 Fingers, Bitcoin, Black Dog, 420, Deuce


A PAX of 23 storm seekers stumbled upon a little weather this morning in the heart of Trent Woods. Here’s how it’ went down:

  • Cotton Pickers IC x 10
  • SSH IC x 10
  • Right over left/Left over right
  • Michael Phelps OYO x 8

After a mosey to the Garber parking lot in 39 degree air, a TURKNADO was spotted. A TURKNADO is the identical twin sister to the SHARKNADO.  Unlike a SHARKNADO which can appear at any given workout (and I think last spotted in this area on 2/20/17), a TURKNADO  can only appear at Thanksgiving.  I understand that this funnel cloud touched down in Carterico this morning to whoop up on those boys as well.  To be sure, the form and intensity of the funnel (as well as the exercises) increased as it headed westward.

Due to our nice numbers this morning, we divided into 2 groups.  All Pax completed at least 3 of the below rotations and some completed 4:

  • 15 Burpees; run down the outer sides of the parking lot; both groups return in the center
  • 20 Diamond Merkins;  run
  • 20 WWIs;  run
  • 20 Merkins; run
  • 20 Scorpion Dry Docks; run
  • Exercise of your choice while waiting on the 6 of your group

Though it was not mentioned this morning, I’ll renew the announcement that it sounds like several are running in the Turkey Trot on Thanksgiving morning.  See  https://runsignup.com/Race/NC/NewBern/TwinRiversYMCATurkeyTrot for details.  YHC will be running the 10K.  Come on out and earn that turkey and dressing.

Special prayers for Kevorkian and his family.

Thankful to be able to lead the storm this morning.

 

 

 

Skip’s Prediction

  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: Wed 11/21; Hard Start 5:30; Hard Stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Maybe a watch; maybe a warning
  • PREVIEW: Thinking the late Skip would have predicted this on the day before Thanksgiving

Squirrel Nut Zipper

  • When: 11/14/18
  • QIC: Faulkner
  • The Pax: Bitcoin, Peeping Tom, Deuce, Gypsy, Lane Bryant (FNG), Oz, Kevorkian, Unicorn, Blue Hawaiian, Cuddy, Corn Fed, Pyro, Plan B, Stye


14 Pax rolled out this AM to a breezy & moist 50 deg morning.  One of those morning with just enough moisture to make it feel a few degs cooler than it is.  We welcomed a FNG (Lane Bryant) to the PAX.  Welcome Ramar.  With all the pleasantries out of the way we got shaking with it

Warm O Rama

  • Blue Hawaiian Lap (The long way)
  • High Knees to pylon
  • Butt Kicks to pylon
  • Skaters to pylon
  • Kickbacks (Bent over one leg alternate)
  • Squat Jumps (1/2 Way)
  • Lt Dans (1/2 Way)
  • Frankstein’s

The Thang Part 1 – BARREL Roll

  • Partner Up
  • Grab Weight (Sand Bag)
  • P1 Line 1 , P2 Line 2
  • 5 Power Squats – Sprint to opposing line w/ Sand Bag(x6)
  • 5 Groiners – Rt Shuffle Lt Shuffle  w/ Sand Bag to opposing line (x6)
  • 5 Burbees – Skaters to opposing line (x6)
  • Sprints to opposing line (x6)

The Thang PART 2 – Zipper

  • 20 Squat Presses, 1 Parking Lot Lap w/ sand bag
  • 25 Squat Presses, 2 Parking Lot Lap w/ sand bag
  • 30 Squat Presses, 3 Parking Lot Lap w/ sand bag
  • Freestyle Abs / Core for the six (LBC, LS Flutters, V Sit Ups)
  • 20 Count

 

  • 20 Wide Merkins, Rt Shuffle /Lt Shuffle  Lap w/ Sand Bag
  • 25 Merkins, Rt Shuffle /Lt Shuffle Lap w/ Sand Bag
  • 30 Ranger Merkins, Rt Shuffle/Lt Shuffle Lap w/ Sand Bag
  • Freestyle Abs / Core for the six
  • 20 Count

 

  • 20 Lunges Iron Mikes w/ sandbag , SC alternate / Rt Shuffle
  • 25 Lunges Iron Mikes w/ sandbag, SC alternate / Rt Shuffle
  • 30 Lunges Iron Mikes w/ sandbag, SC alternate / Rt Shuffle
  • Freestyle Abs / Core for the six
  • 20 Count

MARY

  • Side V sit ups – 25 Total switch repeato
  • Low Slow Flutter – 20 Total

COT

Welcome FNG Lane Bryant (Ramar).  If you read this send me your email (rundfsrun@gmail.com) otherwise I’ll get it at The Point.  No announcements.  Please take the time to look over your schedule and sign up for a Q.  Y’all are  great for allowing me to lead  this group and a real kick in the seat to start the day after Qing.   Holiday(s) are upon us gentlemen take the time to reach out to those that we normally don’t get the chance to spend time with (family, friends, strangers). It makes a difference on both sides of the ball.  Peace Out Faulkner!

https://itunes.apple.com/us/album/good-enough-for-granddad/30539760?i=30539762

 

Back at Bushwood

  • When: 11/7/18
  • QIC: @f3FlankSteak
  • The Pax: 420, II Fingers, Blue Hawaiian, Deuce, Faulkner, Gypsy, Ingrown, Kevorkian, Oz, Peeping Tom, Pyro, Unicorn, Winthorpe, Stye, Sandbagger, @F3FlankSteak (QIC)


16 Pax  showed up on a clear morning.  Still a tad muggy but overall a great morning.  No FNG’s but we did welcome back Ingrown.  Jumped into:

  • SSH IC x 30
  • Sun Gods IC x 10 forward/backward
  • Cotton Picker IC x 10
  • Windmills IC x 10
  • Burpee Circle with high knees
  • Down Dog stretch

With the time change I thought it would be a little lighter, but it was still  pretty dark.  Regardless we ran down 18 hill and around 17 to the tee box where we did Shoulder Taps IC x 10.  Run to 16 tee box for Shoulder Taps IC x 10 and Burpees x 10 OYO.  Run to 15 tee box for Shoulder Taps IC x 10, Burpees x 10 OYO, WWI sit ups x 10.  Run up 11 cart path closest to tennis center and stopped next to hard courts for Shoulder Taps IC x 10, Burpees x10 OYO, WWI sit ups x 10 and Squats IC x 10.

Moseying on we took a right on Country Club and a left on 1 cart path towards the Club stopping about halfway up.  We lined up on the cart path and performed 8 reps of an exercise, sprinted across the fairway to the rough on other side and performed 8 reps of  same exercise and sprinted back.  Exercises were:

  • American Hammer IC
  • LBC on the up
  • Merkin on the down
  • Plank Jacks IC

We did this twice.  Second round Ingrown called American Hammers, II Fingers called LBCs, Peeping Tom called Merkins and Winthorpe called the Plank Jacks.

Ad-libbing a bit (and called out by Winthorpe) we bear crawled to the middle of the fairway, did 25 LBCs on my up and bear crawled back.

Mosey to brick wall behind 18 for 20 box jumps and then back to parking lot for Mary:

  • LSF IC x 20
  • American Hammer IC x 20
  • LBC x 30
  • Box Cutters IC x 15

No announcements.  YHC took us out in prayer.  As always an honor to lead.  Sign up to Q.

Aye!