You get Mayor in a bootcamp and he will chirp with the best of them. He’s always down for some ‘vocal motivation’ or ‘constructive criticism’. However, Mayor does NOT have time for your chit-chat during COT on a Wednesday morning. There’s typically plenty of talking and fellowship to be had after Prison Break as we wait for the last few runners to make their way to the COT but let’s “break the cycle” as Mayor says. Evidently Mayor has to get to work or something! Well, the cycle may have been sped up, but it was not broken! Shout out to Chubbs and Tippmann for running with me this morning. You may not have realized it, but you guys both gave me some needed motivation!

On a very serious note, we learned this morning that Mayor’s grandfather passed suddenly and unexpectedly yesterday. Please keep him and his family in your prayers as they grieve and work through this difficult time. I didn’t really have great words to comfort him this morning, but I’ll say this – I love ya brother and I pray for you and your family.

Announcements: 9/17 – Family Skating @ Kates (come meet Bowser LOL), 9/24 – JJ5K at Commonground in Stanley, 9/10 – 50 mile relay, sign up asap, 10/8 – convergence at BullDog.
Prayer Requests: Mayor and his family, Huck, Striper’s brother, and each other. Pall Bearer took us out in prayer.

Pledge

Warm up: SSH, Merkins, & Flutter kicks

The workout consisted of  2.25 miles with Merkins, LBC’s, low plank, 6 inches, baby makers, Flutters, squats along the way.

We did have some good conversations while running around the parking lot of the funeral home on Union  and found out Hushpuppy can keep up with what number we were on during the 11s.

You should have been there it was great!

EZ out!!

Warm-Up:

SSH, Abe Vigodas, Arm Circles, etc…

Mosey around Mt. Hollywood, stop for some Squats, Mosey back to StartEx

The Thang

The Cooper (as YHC learned it):     Sets of 10/10/10  reps down to 1/1/1 reps  of:  Burpees, AmericanHammers, Merkins.   Run a lap of the parking lot, in between sets.

Partner B.O.M.B.S.:  Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x)    Partner2 runs down and back up parking lot.

Some Mary (but not quite 6 minutes)

Time!

ANNOUNCEMENTS

Convergence at Bulldog

JJ5K

CSAUP

Dark Helmet at Mt Hollywood, Sept 19

Relay sign-ups , see Freight’s Slack post

TAPS  –   Thoughts And Prayers, also Praises, Gratitude

Safe Travels for Tesla’s son – F3 “Jethro”

Courtney, Hit-n-Run survivor

Hufstetler family, paralyzed daughter

Employee at Food Lion, battling skin cancer

Pillager and Wife with 2.0 on the way

YHC is grateful to Q

YHC’s family’s trip this weekend to NYC – Grateful to be able to take family for the occasion.   for a safe trip and safe return home

–Bubba Sparxxx

4 HIMs ran a classic Pub run on the classic Pub route.  One modified and ran back and forth in the parking lot of the Teeter.  One did the IPC Week 0 workout.  All perspired.

At the end of the COT, we were joined by the fine folks at Diablo Sammich who stopped by to check out their new territory.

FYI – Diablo will start meeting at the Publix on Hoffman in conjunction with The Pub runners, starting Thursday, September 8th.  Please spread the word, and drop in to see the debut.

Yabba Dabba Doo

6 on a holiday for the usual at the Sandlot.  Burpees, DORA, Core work in cadence, Dips/StepUps… all the usual stuff.  Only made it across the street and only had 1 ten count.  How’d we fill the time?  Read on.  Here’s what I remember…

YHC wasn’t the first one in the parking lot, and struggled to get everything ready to go.  Laced up the sneakers, prepped the speaker, planted the flag, and figured it was about that time.  0530 came and nobody was in a hurry to get started, but we did anyways.  Disclaimer was something like “You probably should have just stayed in bed”.  Turns out, we all wanted to earn our coffee this morning.

The Thang:

0530 – 5 x Burpees (OYO)

Warm Up Wolfpack Grinder around Snoballs

• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)
• Mosey half lap

0535 – 5 x Burpees (OYO)

• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)

We moseyed back around to the speaker and hammered out

• 10 x Dips (IC)
• 10 x StepUps – L (OYO)
• 10 x StepUps – R (OYO)

Then back to the flag for some core work

• 10 x Dying Cockroaches (Slow Cadence)
• 10 x Flutter Kicks (Slow Cadence)

0540 – 5 x Burpees (OYO)

• 10 x Oblique Crunches – L (IC)
• 10 x Oblique Crunches – R (IC)

Back to the back side of Snoballs to pick up the speaker and another round of bench work

• 15 x Dips (IC)
• 15 x StepUps – L (OYO)
• 15 x StepUps – R (OYO)

And at long last, we left home base for the long trek… across the street to the old bank

0545 – 5 x Burpees (OYO)

Round 2 of core

• 15 x Dying Cockroaches (Slow Cadence)
• 15 x Flutter Kicks (Slow Cadence)
• 15 x Oblique Crunches – L (IC)
• 15 x Oblique Crunches R (IC)

Next up would be a round of 3-man DORA, where 1 PAX does exercise and counts reps, 1 PAX runs, and 1 PAX does some kind of hold.  Rotate after the runner comes back each time.  Needless to say it took some time to describe it, so…

0550 – 5 x  Burpees (OYO)

• 1st Set
  • 100 x Merkins (OYO)
  • Wall Sit

0555 – 5 x Burpees (OYO)

• 2nd Set
  • 200 x Squats (OYO)
  • 6 Inches

0600 – 5 x Burpees (OYO)

• 3rd Set
  • 300 x Toe Touches (OYO)
  • Merkin Hold (either all the way down, halfway down, or just a plank)

0605 – 5 x Burpees (OYO)

10 Count

Mosey back across the street to the benches to begin the end

• 20 x Dips (IC)
• 20 x StepUps – L (OYO)
• 20 x StepUps – R (OYO)

0610 – 5 x Burpees (OYO)

• 20 x Dying Cockroaches (Slow Cadence)
• 20 x Flutter Kicks (Slow Cadence)
• 20 x Oblique Crunches – L (IC)
• 20 x Oblique Crunches R (IC)

0615 – 5 x Burpees (OYO)

And that was it.  Not much of a tour of all the AO has to offer, but it sure did get the job done.

4 for the Coffeeteria that followed at the Waffle House.

Announcements:

• 50 – Mile Relay Saturday
• F3 Dads Skating – 9/17
• JJ5K – 9/24
• Malak Series Signups

Prayer Requests:

• Huckleberry
• Turtleman
• EZ Rider’s Family
• BOS’s Family
• PAX Traveling

Sweat was leaked.  Had a blast y’all.

Yabba Dabba Doo

When you’re thirsty for a beatdown the best thing to do is grab a bottle and head to the best AO on Friday in Belmont. I love Tequila in the morning! There were 17ish HIM doing various things this morning, all to achieve the same goal, acceleration! This is what happened…

The men gathered and I gave a disclaimer. No FNGs unfortunately. That means extra pain. GOOD!

Pledge of Allegiance

Warmup – Don Quixote’s, Air presses, 5 burpees for the train

Mosey all the way to the covered area where the kids get picked up for some Chabata. Power up the trusty JBL Flip for a custom playlist of Tequila themed music, most of which was country but that’s ok. The time was set for 1 minute of exercise and 15 seconds of rest for 3 rounds. The exercises were CDDs, LBCs, Alternating Shoulder Taps, Heels to Heaven and Dips.

Take a lap around the parking lot to shake out the swole and do a few laps of encouragement around Roscoe who was doing his Iron PAX Challenge workout.

Muster back at the map of the United States for the next thang, 11’s! At one end do Big Boy Situps and mosey to the other end for Goofballs. This was lots of fun!

Circle up for some Mary which we took turns calling for the good everyone. We did this for several rounds until time was up. That was fun too!

Announcements: 50 Mile Relay 9/10, Skating with Mayor 9/17, JJ5k 9/24, Convergence 10/8

Prayer Requests: Tesla’s son & family, Breaker’s uncle, Huckleberry, Turtleman, Nutria’s sister in law recovery, his brother in law going through Chemo & his sister in law’s mother  who passed, Tigers family

Thanks for the opportunity to lead men, it was great!!!

Normally I write concise backblasts, but today is different.

We had a good bit of folks show up for the ride and a couple of runners.  Glad to See Capt. Stubing, EZ and Slaw on wheels as well as an FNG. We had the route courtesy of Freight and off we go.  Turns out that Bessemer City is about 3800′ above Dallas in elevation.  On the way back, I asked Gearwrench if he heard what Freight said.  The answer was Cloninger to Ratchford to Philly Church Road.  I dropped back to make sure we had all and GW thought I was getting updated information.  I made another push to the front and off we went with my original information.  Turns out, GW and Freight had a discussion and GW and his pal went another direction and in his rage, threw his phone down twice.  They put in some extra work and the chatter was fun and the group was large.  AWESOME.

At the end, we noticed Wirenut pitching some woo to a woman at the gas pump.

Qsource was a particular lively one with starting the Q2 Live Right.  Shots were fired in all directions and YHC ended up taking a lot of shrapnel.  Blart and Gearwrench are no longer allowed to sit beside each other.

On the way out, Wirenut was once again chatting with a lady.  Dude has just got it I guess.

MOTTO FOR THE DAY:  LIVE WITH PURPOSE!!!

Announcements:  9/10 Relay, 9/17, Skating, 9/24 JJ5K, 10/8 Convergence @ Bulldog

Prayers: Huck, BOS, Turtleman, EZ, Wirenut, so many others

It looked like it was going to be a rainy mess this morning but when YHC got to Members Only it was clear but humid. I saw a few cars of ruckers and two runners getting some EC. 0630 came so I headed out on another solo run. We all came back in one piece and finished COT just as the rain started.

Pledge of allegiance

Announcements

Prayer by yours truly

Gavel out.

So I took this Q with 1 day to prep and just after finishing up week 0 of the IPC. That being said work still needs to be done. I took this as an opportunity to concentrate on recovery work that focused on stretching and slow focused reps instead of heart and lung busting cardio.

No FNGs, no disclaimer needed ya’ll know the deal.

Turn to Ol’ Glory say the pledge.

Start the warm up. We did  a little cardio a lot of stretching here. Next we head over to the steps at the Pavilion for a couple of sets of single leg stretches and calf raises. Next we moseyed over to McQuitters wall for some slow controlled one leg at a time step-ups. Right leg first 20 reps then you know we gotta give that left leg some love too. We did two rounds each leg with seal jacks between each set just to keep the heart rate up a touch. Next we headed down the hill and around the block stopping at each corner for some slow single count Imperial Walker Squats and some stretches and static holds. We made our way around the block and over to the dreaded parking deck where stacked Hand Release Merkins (5 reps to start adding 5 at each level),walking lunges up each ramp all the way to the top. As for the trip back down we stopped on each floor Big Boys (start with 20 reps and dropped 5 at each level. We moseyed back to the flag for one last circuit of Dips and Tiger Squats. 20 dips and 10 Tiger Squats for 3 rounds drop 5 Dips off each round.

COT

We’re Done ,

Prayers: Easy Riders Family, Huckleberry, My Family, Turtleman, and all the unspoken

Announcements: CSAUP 9/10, Skate w/Mayor9/17, JJ5K 9/24, Co-Convergence w/Lake Wylie 10/8

We all got in some good werk out here this morning men and I know it was a little different than our normal routine but contrary to popular you don’t always need to go 150% HAM at every work out to get in some work. While a good barn burner is nice I think we also need to focus on form range of motion and recovery every now and again as well. Thanks for the hard work men.