• WHAT: The Point
• WHERE: Union Point Park. If closed for Mumfest, the usual parking lot across the street
• WHEN: 0530
• WHO: Any man or FNG
• WEATHER: Perfect, high 50's
• WHY: Time to prime the guns




Lil Wayne

A Rough & Ready Pax of 13 posted in the morning gloom – no Triskaidekaphobes here – for the weekly iteration of The Point.  Right off the bat, an Omaha was necessary as Union Point Park was blocked off, so we gathered in the Convention Center Overflow Parking lot. Once assembled, we started at the appointed time with Greeting, Mission Statement & Disclaimer.  With a decent workload ahead, YHC quickly began with:

WARM-O-RAMA

• SSH, IC, 5x
• Cotton Pickers, IC, 7x
• Michael Phelps, IC, 5x
• Downward Dog
• Easy Mosey from Gathering Point to Nautical Wheelers corner for:

THE THANG

YHC gave a brief explanation for the inspiration for today’s beatdown.  Cool Hand Luke is, at its basic level, a prison movie.  Certainly a must see.  In any event, “Prison” was the key element for the morning.  A little trepidation emanated from Pax about “partnering up,” but this was a solitary endeavor.

Round 1

• At each corner of the block (Craven, Pollock, Middle, S. Front), Pax to perform 5 Prison Cell Merkin Burpees (PCMBs) – Experienced a “Failure to communicate” with Cornfed here, but he eventually got the idea … maybe
• Prisoner Run (Hands behind head with fingers interlocked) towards next corner
• At halfway point, Pax to perform 10x 4ct Prisoner Squats (keep hands behind head for the Squat)
• Continue Prisoner Run until corner is reached
• LSF at each corner for the 6
• Rinse & Repeat each item until each of the 4 corners of the block have been successfully negotiated
• Once back to starting point, LSF, IC, 15x
• Some Mumble Chatter about YHC and running.  I know, right?  Surprise, Surprise, Surprise!

Round 2

• Same as Round 1 with certain modifications
• Modify PCMBs to HRPCMBs (Hand Release Prison Cell Merkin Burpees), 5x
• Modify Prisoner Squats from 10x 4ct to 15x single count
• Finished with LSF, IC, 15x
• Lil Wayne was deputized during this round to keep an eye on Cornfed

Round 3

• Return to Standard PCMBs, but 3x
• Modify Prisoner Squats to 10x single count
• Modify for out and back (Nautical Wheelers to City Hall & back) resulting in a 1/2 block instead of a full block (Pyro really pushing for Mary at this point)
• Finished with LSF, IC, 15x
• Mosey back to Gathering Spot (of course, with Jailbreak thrown in for good measure)

MARY (Pyro wants it … well, he gets it.)

• American Hammers, IC, 20x
• Dying Cockroach, IC, 20x
• Freddy Mercurys, IC, 20x
• Box Cutters, IC, 20x
• LSF, IC, 20x
• 100s

With each PCMB requiring 3 Merkins, total Merkins performed = 138.  Please note that Cornfed’s count will be different.  Total squats = 160, with the first set of 4ct squats providing 2 squats per rep.  Again, Cornfed’s count might be different here as well.  Total Ab Exercises = 245 — more for the faster runners who got the chance for bonus LSF while waiting on the 6, not to mention the core work provided by the PCMBs/HRPCMBs.  Total mileage according to Gander’s tracker = 1.59 miles.  Not quite a Fartlek, but not what most Pax were expecting from the QIC either.  You just never know, do you.

Closed with Count-O-Rama, Name-O-Rama, Announce-O-Rama with YHC praying us out.  YHC will have an extra ruck & ruck plates for anyone interested in GrowRuck 17.  Prayers for Deuce who suffered an injury Monday.

Fantastic effort put forth by the Pax this morning.  It was both a pleasure and an inspiration to lead this group of men.

Looking forward to cooler weather …

Bitcoin out!

15 brave souls now have shoulders that many dream of having and few have.  A little mumble chatter early about Cam Newtons wardrobe choices and also the upcoming battle between Carolina and the mighty Demon Deacons of Wake Forest.

No FNGs, so we jumped right in with a mosey back to OUR meeting spot at the Gazebo:

Warm-o-Rama

• SSH X 20 IC
• Slow Windmills X 14 IC
• Sungods while balancing on 1 leg X10 forward and back IC

The Thang 1

• Exercise 1 – Side Plank to Merkins X 10 IC – Hold Plank for
• Exercise 2 – Shoulder Taps X 10 IC – Hold Plank for
• Exercise 3 – Raised Leg Merkins X 10 IC – Stand Up for
• Exercise 4 – Overhead Press X 20 IC – Back to Plank for
• Exercise 5 – Plank Extensions X 10 IC

Recover and a short mosey (because I wanted to, not because you told me to) to the wall in front of the Convention Center for:

The Thang 2

• Exercise 1 – Ranger Merkins X 10 IC
• Exercise 2 – Carolina Dry Dock X 10 IC
• Exercise 3 – Pike Shoulder Press with Feet on the Wall X 10 IC
• Exercise 4 – Plank Lean forward – slow 10 Count

Rinsed and repeated

Moved to the covered area for everyone to have a spot on a taller wall for:

• BTW Squats (Start in standing position with back to wall.  First move is squat, second move is BTW, third move is squat and fourth move is jump up.  X 10 IC
• Ascending Testicles – Started in Plank and QIC called out 10, 30, 45 and 90 degrees and hold BTW for 10 count.

Moseyed down the road to the corner for:

• American Hammers X 20 IC
• LBC X 25 IC

Moseyed back to the short wall for a Raccoon Crawl.

That brought us back to the covered area for another round of

• BTW Squats X TB12
• Descending Testicles – Started in BTW and went to 45, 37.5, 10 degrees and hold plank for 5 count.
• Q’s choice from Plank – 5 Merkins OYO – Hold Plank, 5 Carolina Dry Docks OYO – Hold Plank, 5 Werkins OYO – Hold Plank, 5 Diamond Merkins   Recover.

Moseyed back to the Flags for

Mary

• Box Cutters X 20 IC
• Low Slow Flutter X TB12 IC
• Round 1 of 007’s – Car interruption and Unicorn social time with passers by
• Round 2 of 007’s
• Hip Flexer and Lower Back stretches.
• Plank hold for 90 seconds.

Counted off, name-o-rama and gathered for COT.

Left with a prayer for those still effected by the Hurricane.

As Lil’ Wayne likes to (almost mockingly) say … “you guys are doing great.”

Thanks for the push this morning and always … getting better in mind, body and spirit slowly but surely.

Go Deacs!

Winthorpe out!

23 football fans gathered this morning to celebrate the beginning of the football season and the end of having to watch any more baseball.  Nobody cares that the Yankees will make the playoffs and then promptly bow out in the first round.  But the real reason the PAX came out is because the workouts are not too early in the morning, not too hot, not too hard, not too far away, don’t need to get in better shape to keep up, not a cult, didn’t have an appointment with a trainer and it’s wasn’t snowing, raining or hurricane(ing)!

We did have a FNG with us this morning … A friend of mine that I’ve been trying to get out for a while now.  So, after a not so perfect vision statement and warning we got right into it with:

WARM-O-RAMA

• SSH, IC, 25x
• Sungods, IC, 10x forwards, 10x reverse
• Cotton Pickers, IC, 10x
• Varous leg stretches
• Plank elevators

THE THANG

Escalator workout with different exercises at each stop.

• Duck Walk to the first tree on left on the field followed by 5 Burpees
• High Knees back to the starting spot followed by 10 Iron Mikes (IC) & 5 Burpees
• Butt Kickers back to the tree on the left followed by 15 Merkins (IC), 10 Iron Mikes (IC) & 5 Burpees
• Bear Crawl back to the start followed by 20 Squats (IC), 15 Merkins (IC), 10 Iron Mikes (IC) & 5 Burpees

Mosey to the front of the convention center for partner work:

• Partner A did Dips X 30 While partner B stared lovingly into his eyes and did a Squat Hold.  Flip Flop
• Partner A did Dirkins X 25 While partner B did WWI’s.  Flip Flop
• Partner A did Wall Walkers X 20 While partner B did American Hammers.  Flip Flop
• Partner A did Step Ups X 20 each leg While partner B did Freddy Mercury’s.  Flip Flop

Keep your partner but move to the covered area in front of convention center.

Partner A did LBC’s as many as you can while partner B did a run to driveway of convention center and back and then to the Harvey Mansion and back.  Flip Flop

With some time to go we did DE-scending testicles.  Started with BTW on my sign descend to 45 degrees, then to 30 degrees, then to 15, then 5 and 5 merkins.

Mosey back to the flagpole for:

MARY

• Brought the PAX in close for a round of Patty Cakes.  There was much confusion about cadence and a whole lot of mumble chatter.  That was the point.
• 007’s

At this point, Q thought we were done, (had forgotten that I set my watch 4 minutes fast so that I’m not late when I wear it).  Q took off to get my phone for name-a-rama and whilst I was gone, @F3 Flanksteak took the PAX through a round of Box Cutters X 25

Q showed the PAX a few good hip and back stretches and then we were really done.

COT

Count-O-Rama & Name-O-Rama.  Welcome Dumbledore, Frank Bowers (28), who grew up in Trent Woods, graduated from Hampden-Sydney College and is currently living in Pittsburgh where he works in the Admission Dept. for The Kiski School, an all boys boarding school.  Also had a visitor this morning from F3 Carpex named Parker.  Thanks for coming out.

Announcements — I totally forgot announcements but usually someone will jump right in to announce something important.  Took the group out in prayer for a great football season along with other things.

The pleasure is always mine fellas.  Great push this morning!

Eye!  Winthorpe