Category: Announcements and CSAUP

FEELING GOOD AGAIN…

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  • When: 12/4/19
  • QIC: Gander
  • The Pax: Oz, Cuddy, Sandbagger, Haggis, Unicorn, Faulkner, Peeping Tom, Bubble Guts, McRib, Plan B, Cornfed, II Fingers, Lil' Wayne, Double Dipper, Kevorkian, Pyro, BitCoin


A strong showing of 18 pax this chilly morn. I had hoped to be Feeling Good Again, but did not get through the entire plan as I had hoped. We did have a born-again FNG, but tried to not ride the mid-westerner too much. With no real FNGs present, we jumped into:

Warm-o-Rama

  • SSH 4CICx20
  • Imperial Walkers 4CICx20
  • Hairy Rockettes 4CICx20
  • Mountain Man Poopers 4CICx10

The Thang

After a brisk snake run to the Garber Family Life Center parking lot, we jumped into the plan. The stations and cycle were based on a line from the theme song where Robert Earl Keen found 3 $20s & a $10 in his pocket. As my standard, I focused the workout on specific areas of the body in a rotating cycle – did not want to burn out muscle groups too quickly. Stations were located in the corners of the parking lot and we moseyed betwixt them as a group.

Station #1

  • Merkins SCx20 OMD
  • LBCs 4CICx20
  • Copperhead Squats SCx20 OMD

Station #2

  • Wide Merkins SCx20 OMD
  • Leg Raises SCx20 OMU
  • Lunges SCx20 OYO

Station #3

  • Ranger Merkins SCx20 OMD
  • WWis SCx20 OMU
  • Star Jumps SCx20 OYO

Station #4

  • Diamond Merkins SCx10 OMD
  • Crunchy Frogs SCx10 OMO
  • Tempo Curb Squats 4CICx10

Rinse & Repeat entire cycle with varying degrees of OYO and me counting – overdid myself. We moseyed back to the  Bushwood parking lot and continued.

  • Merkins SCx20 OMD
  • LBCs 4CICx20 as led by McRib
  • Copperhead Squats SCx20 OYO
  • Wide Merkins SCx20 OMD
  • Leg Raises SCx20 as led by Lil’ Wayne
  • Lunges SCx20 OYO

No real Mary…

Counted off, name-o-rama, no announcements and a pax led prayer of the Lord’s prayer. Please let the pax know of any special fundraising, clothing drives, family sponsorships, etc. that your company, business or church may be doing this Christmas season.

Thank you for the opportunity to lead!

Aye!

Gander

Feeling Good Again…

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  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: Wed 12/4/19 gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: TBD
  • WHY: To keep improving...
  • PREVIEW: Rework of a classic by McRib to prep for an awesome concert Wed evening.

Turkey Week Fartlek

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  • When: 11/25/19
  • QIC: Sandbagger
  • The Pax: Winthorpe, Haggis, Lil Wayne, Two Fingers, Gander, Blue Hawaiian, Kevorkian, Plan B, Faulkner, Cuddy and Peeping Tom.


Good work at the Fartlek this morning for the dozen men who showed up.

We jumped right into it –

Warm O Rama/The Thang: 

Group run to the Camelia/Hillcrest loop. Stretches at the end of Hillcrest before heading back to NBGCC.

Plank/Ab work 30x IC at NGGCC parking lot and then mosey to the Hill

5 Hill Sprints – 10x Squats in between each sprint

5 Backward Hill Sprints – 10x Copperhead squats in between each sprint

5 Hill Sprints – 10x Lunges in between each sprint

Mosey to speed bumps on NBGCC entrance

Jog to NBGCC entrance; turn and sprint 80-90% speed all the way back to speed bump, rinse & repeat…

Each round we shortened the distance run by about “two trees.”

And there was much rejoicing!

Mary:

There was no Mary today

Closed out in prayer. Everyone have a wonderful holiday week!

YHC, Sandbagger

The Noreaster Beaster

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  • When: 11/16/19
  • QIC: Gander
  • The Pax: Faulkner, Cuddy, Peeping Tom, Black Dog, Morning, II Fingers & Double Dipper


The weather apparently shifted overnight and a breezy but beautiful morning greeted 8 hearty souls that were heavy on the ‘respect’ end of the age range until a few youngsters (relatively) showed up to enjoy the Fitness, Fellowship and Fitness. No FNGs present so we jumped into it.

Warm-o-Rama

  • SSH 4CICx20
  • Sun Gods 4CICx10; reverso
  • Mountain Man Poopers 4CICx10
  • Downward Dog; Upward Dog

The Thang

Logic won out and we headed to the overhang for protection from the wind vs. the track. A mid-range mosey around to warm-up and we settled in for some circuit work. 4 corners were used as stations with varying modes of travel between them. We bear-crawled up & over the boxes, crab walked, walk crabbed, crawl beared, lunge walked and walk lunged our way around. The sequence of exercises were as follows:

  • Leg throws w/partner OYOx25; flaphack
  • Chapel Hill Debutantes OMUx10 each leg
  • Perkins w/partner OMDx20; flapjack
  • American Hammers 4CICx15
  • Fire Hydrants OMUx25 each leg
  • Wide Merkins OMDx20
  • Plank Jacks 4CICx20
  • Copperhead Squats OMDx25
  • Shoulder Taps 4CICx20
  • Box Cutters 4CICx25
  • Mountain Climbers 4CICx15
  • Spidey Merkins OMDx20
  • (warmed up and wanting a break to mosey around – we moved out to the parking lot to continue moseying to each corner for exercises)
  • WWIs OYOx20
  • Lunges OYOx20
  • Carolina Dry Docks OMDx20
  • Monkey Squats (Ski Abs) 4CICx10
  • Slurpees (slow count burpees that my count/leadership failed) 4CICx10
  • Carolina Dry Docks OMDx20
  • Low Slow Flutters 4CICx25
  • Monkey Humpers 4CICx20
  • V Dry Docks (pushed up on toes) OMD x20
  • (moved back to overhang to wind down for last round)
  • Squat Jumps OYOx20
  • Hinge Box Squats OMDx25
  • Dry Ball Merkins OMDx10 (feet close to hands with weight pushing over shoulders – painful)
  • Heel Raises OYOx50 (just because we were there and Cuddy couldn’t stop himself)

Mosey back to front parking lot.

Mary

  • LBCs OMUx30

Someone started counting off and it was well received by the pax. Counted off, name-o-rama, no announcements, pax prayed The Lord’s Prayer to close. Off to Pete & Nikki’s – good showing and we solved a lot of big world problems! Always good to share and learn from one another.

Great fellowship this am – aye!

Gander

Rinse & Repeat – sort of…

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  • When: 10/25/19
  • QIC: Gander
  • The Pax: Lil' Wayne, Butterball, Double Dipper, Plan B, Kevorkian, McRib, Sandbagger, Haggis, CornFed, InGrown, Faulkner, BlackDog, FlankSteak, 420, II fingers, Goose, Peeping Tom, BitCoin


A pax of 19 non-fartsackers posted on this most beautiful of mornings to get their day started right and head into the weekend. Being blocked out of Union Point Park, we modified the AO and gathered in the convention center auxiliary parking lot. No FNGs, so we got started.

  • Sprinklers 4CICx10
  • SSH 4CICx20
  • Hairy Rockettes 4CICx10
  • Monkey Humpers 4CICx20
  • Blue Hawaiian around the convention center – the LONGGGG way

The Thang

Gathered back at parking lot and lined up along the parking island for:

  • Burpees OYOx5
  • Merkins OMDx20
  • Backward run to the other end
  • Sumo Squats OYOx10
  • Mosey back to the start line
  • Plank Jacks 4CICx20
  • Rinse & Repeat less burpees & merkins

Moseyed over to the convention center for:

  • Burpees OYOx5
  • Merkins OMDx20
  • Bear Crawl across the street
  • Sumo Squats OYOx10
  • Crawl Bear back across the street
  • Plank Jacks 4CICx20
  • Rinse & Repeat less burpees & merkins

Mosey to first traffic light on S. Front St and return for:

  • Burpees OYOx5
  • Merkins OMDx20
  • BTTW w/pax count of 5
  • Dips OMDx20
  • Australian Mountain Climbers 4CICx10
  • Dips OMDx20

Mosey to first traffic light on S. Front St and return for:

  • Burpees OYOx5
  • Irkins OMDx20
  • Box Jumps OYOx10
  • Mountain Man Poopers 4CICx20
  • Rinse & Repeat less burpees & merkins

Mosey around convention center to find short route blocked by a chain-link fence and return to parking lot for:

  • Burpees OYOx5
  • Merkins OMDx20

Mary

  • Freddy Mercuries 4CICx10
  • Starfish Crunches 4CICx20
  • Box Cutters 4CICx20 led by FlankSteak
  • Heel Touches 4CICx20

Gassed & out! Thank you pax for allowing me to lead.

No announcements – YHC closed out in prayer.

Aye!

Gander

Rinse & Repeat

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  • WHAT: The Point
  • WHERE: Union Point Park
  • WHEN: Friday 10/25/19 gather 5:15; hard start 5:30; hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Nippy
  • WHY: To get a little better, each and every day.
  • PREVIEW: Ground Hog Day!

HUMP DAY BIRTHDAY BASH!

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  • When: 10/23/19
  • QIC: Gander
  • The Pax: Unicorn, Lil' Wayne, Faulkner, Haggis, Peeping Tom, BlackDog, Ingrown, Plan B, Mr. Roboto, Sputnik, StickBuilt, II Fingers, Double Dipper, BitCoin, Oz, Stye, Kevorkian, WinthorpE, Cuddy


A pax of 20 non-fartsackers posted on this most beautiful of mornings to get their day started right and to get through Hump Day. No FNGs, so we got started.

  • Sprinklers 4CICx10
  • SSH 4CICx23
  • Hairy Rockettes 4CICx10
  • Monkey Humpers 4CICx23
  • Blue Hawaiian back down to bottom of hill

The Thang

Gathered at bottom of hill behind club and lined up along the hedge for:

  • Burpees OYOx10
  • Merkins OMDx23
  • Backward run up the hill
  • Sumo Squats OYOx10
  • Mosey back down the hill
  • Plank Jacks 4CICx23
  • Rinse & Repeat less burpees & merkins

Moved over the Sand Trap hill for:

  • Burpees OYOx10
  • Merkins OMDx23
  • Bear Crawl up the hill
  • Sumo Squats OYOx10
  • Crawl Bear down the hill
  • Plank Jacks 4CICx23
  • Rinse & Repeat less burpees & merkins

Mosey to underside of club and located a piece of wall and a chair for:

  • Burpees OYOx10
  • Merkins OMDx23
  • BTTW w/pax count of 5 (too many pax to do 10)
  • Dips OMDx23
  • Australian Mountain Climbers 4CICx10
  • Pickle Pointers 4CICx23 (feet on the chair)
  • Bonus due to being ahead of schedule:
    • BTTW w/pax count of 5
    • Dips OMDx23

Mosey to flower bed for:

  • Burpees OYOx10
  • Irkins OMDx23
  • Box Jumps OYOx10
  • Mountain Man Poopers 4CICx23
  • Rinse & Repeat less burpees & merkins

Extreme mosey (aka walk) back to parking lot for:

  • Burpees OYOx10
  • Merkins OMDx23

Mary

  • Freddy Mercuries 4CICx10
  • Starfish Crunches 4CICx23
  • Burpee OYOx1

Gassed & out! Thank you pax for allowing me to lead and share my 51 burpees with you on this special day. I hope your shoulders are hurting as bad as mine.

No announcements. Pax prayed the Lord’s Prayer.

It’s Going To Suck

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  • When: 10/05/19
  • QIC: Goose
  • The Pax: Black Dog, Cuddy, Double Dipper, Gander, Plan B, Goose (QIC)


6 MEN showed up unafraid and ready to better themselves no matter what.  Mosey to the track.  The Murph Challenge was explained.

Run 1 Mile.  100 Pull-ups.  200 Merkins.  300 Squats.  Run 1 mile.

We set out to do the most and best we could do.  We ran the mile (under 9 minutes).  Broke up the Murph into sets of ten (10 Pull-ups, 20 Merkins, 30 Squats).  Called an audible after 5 sets.  Ran the next mile (slightly slower pace).  Got 2 more sets in.  Ended up with 70 Pull-ups, 140 Merkins, 210 Squats.

Others chipped in with Mary.  Announcements (Bitcoin needs a Ruck partner).  Lord’s Prayer!

Amen