South Wake Invades Dante’s Peak
QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.
The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.
Warm Up:
Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.
Circle up for:
SSH x15 IC
Daisy Pickers x10 IC
Mountain climbers x10 IC
Standard Merkin x5 on Q’s up and down
Windmill x10 IC
Mosey down to end of parking lot
The Workout:
Pax lined up shoulder to shoulder facing back the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.
Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):
- Squats x15 IC
- Low Slow Flutter x10 IC
- Pickle Pounders x10 IC
- Plank hold
- Squat hold
Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.
Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs
Merkin x1 Rock Press x3
Run lap around the lake
Merkin x2 Rock Press x6
Run lap around the lake
Merkin x3 Rock Press x9
Run lap around the lake
4:12 through 10:30 were done without the running in the interest of time.
Mosey back to flags.
Mary:
Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.
Some planks IC wrapped us up:
Standard x10
Right arm up x10
Right arm and right leg up x10
Standard x10
Left arm up x10
Left arm and left leg up x10
Chill cut pickle pounders x10
Announcements:
See FB/Slack for South Wake announcements
Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details
Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.
Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:
Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)
Crab Legs – ALS
DD, Water Wings
Matlock – praise for being back out after being on IR with a back injury for a while
QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!