No Curb Sharing

/in /QIC:
PAX: , , , , , ,

Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.

Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC

Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees

Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC

Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat

Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time

Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC

Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.

Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.

As always it’s great to lead such a fine group of HIM. Seize the day!

BS out!

Disney “Highlight Reel”

/in /QIC:
PAX: , , , , , , , , , , ,

EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick

Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10  Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations;   Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats   2 Bear Crawl to the bottom and run back up;  Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s  Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken

Thanks to all for coming out and letting me lead you this morning!

Lipstick

R4TJ: Perfecting the Pete Rose Slide

/in /QIC:
PAX: , , , , , , , , ,

Minimum, four, maximum, as many as you can fit.

^^^ Nick Offerman, the morning after his bourbon by the fire.  R4TJ brought it!

Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!

The Workout: Since Crossway was last week and its so dark out we opted for a run down Main.  The route stretched into Womble where we took the big loop and came back to Ting.  We each came in between 3.1 and 5.5 miles.

Mary:  Enough about Mary!  We get it, there is just something about Mary…

Announcements:  The title of this post is a joke but in all seriousness we had a fall this morning.  I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing.  This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real.  You can’t always see ice, leaves are down, etc.  Be careful!

Prayer: Quiet group this morning, lots of shivering, not much else.

Blockness Monster (Nutcracker 11/27) Backblast

/in /QIC:
PAX: , , , , , , , , , ,

Pax of 11 for some fun with cinderblocks

Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby

Breach on the Q

Warm Up:  Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.

The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins

John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats

Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.

Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.

John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.

Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.

Mary: 20 counts of LBC’s,  Leg Lifts and Hello Dollys

Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.

Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.

Purple Cobra BackBlast

/in /QIC:
PAX: , , , , , , , , , , , ,

Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

It’s like the Moon Landings

/in /QIC:
PAX: , , , , ,

Suprisingly cold and blustery Tea Time Murph…… good day for impressive shovel flag flying

Johndeere doubling down with EC Murph

WELCOME FNG – TRICYCLE

Warm Up:1st Mile
The Workout:100pullups, 200pushups, 300squats (modified as needed)
Mary:2nd Mile
Announcements: CSAUP 15th Dec
Prayer: Crablegs, Johndeere knee, unspoken

Saddle up partner

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , ,

25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Any Given (foggy) Sunday

/in /QIC:
PAX: , , , , ,

Warm Up:  Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog.  We were ready and Pax of 5 set off for the standard AGS loop.

The Workout:  Standard loop around Bass Lake.  2 Pax went Counterclockwise 3 Pax went clockwise.  Doggpound and YHC met Farva about midway around the lake.  He was solo Rucking 6 miles (respect).  Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary:  Just some stretching at the finish
Announcements:  We did COT at the beginning – no announcements
Prayer:  YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here

Groundpounder 11/24

/in /QIC:
PAX: , , ,

Pax of 4 for a cold rainy Groundpunder

SlideRule, Screen Door and welcome FNG (Mapquest)

Breach on the Q

Warm Up: Jog around Jones park disc golf course back to the parking lot for 20 reps of SSH, Imperial Walkers/Hillbillies, Good mornings and Prisoner squats

The Workout:  Mosy down to the pavilion at Veterans Park for some 20x Dirkins, Dips, and Irkins, forward lunges, step ups, V-ins on the benches.

Plank series of renegade row, plank jacks and opposite elbow to knee mountain climbers.

Back on the move around the pond, stopped by the workout area from some more Irkins and then on to the memorial where we stopped to reflect and do 20 more merkins and 20 more step ups.

Mosey back up to the flag poles for 20x imperial walkers and hillbillies. Back on the move to Jones Park.

Mary: Finished with 20 SSH, 10 burpees, 20 Copperhead Squats, and 20 goofballs.
Announcements: Wrightsville 1/2  in March

Prayer: Safe travels for Screen door and Mapquest back home.

Ben-gay

/in /QIC:
PAX: , , , ,

5 pax braved the early rain for a modified U-turn. Variety of places and lots of turn back to get the 6. Some great stories along the way. 1 new HC for Wrightsville and 1 new HC for BRR.

Warm Up: some light stretching and SSH
The Workout: Anywhere from 3-4 miles.
Mary: coffee
Announcements: WB 1/2 and full. UGTB trail run in January at Harris Lake. CSAUP 12/15 Womble Park.
Prayer: all these men in our lives