Winter heat wave

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

FNGs:none
Warm Up: SSH, good mornings, imperial walkers, static stretches.
The Workout: Split up and 9 pax went towards playground.  In parking lot, did 2 broad jumps, 4 lunges, and 8 frog jumps until reaching the round about.

Did 3 sets of “chippers”  in groups of 3, 2-pax did merkins to 20 while the third chipped away at 109 burpees.  This was audibled to 50.
2nd chiller was 2 pax do patty cake planks to 20 while 3rd chips away at 100 plank jacks in cadence.

3rd chipper was 2pax on squats to 20 while 3rd pax did reverse lt Dans (lunge lunges squat.)

to rock pile for colt 45s, tricep and curl flavors. Rut rows, standing twists and circle of rock.

met up with red October for Mary

Mary: LBC’s, protractor at 15,45,90 and back down. Box cutters, homer to marge.

Announcements: Mamas house 3rd f Jan 25th in morning. Time to be set shortly. Travis Manion event Feb 7th
Prayer:Custody requests, health, Frams soon to be baby and wife,unspoken

No Hoopla, Just a Beat Down

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

FNGs:  None

Warm Up:  Rolled into DT parking lot and planted the shovel flag.  I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog.  Some had rain jackets and hats in preparation for the wet conditions.  Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter.  Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom.  Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs.  Nice easy run around the block and then  had PAX center up in the parking garage.  Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)

The Workout:  PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage.  At the end of the garage, PAX started at the wall in front of a parking lot stripe.  PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall.  Next go -increased burpees to 2.  Rinse and repeat until we reached 5 burpees.  Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW.  Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises.  With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall.  Why not more BTTW/people’s chair?  Q started with a 5 count.  Had PAX execute lunges alternating L/R until they reached halfway point.  Q called 10 merkins.  Back peddled to the wall.  10c BTTW/PC.  Alternating lunges to a shorter distance.  Executed 10 wide grip merkins.  Back peddled to the wall.  More 10c BTTW/PC.  Lunges again.  10 Diamond merkins.  Back peddled to wall for 10c BTTW/PC.  Karaoke to the opposite end of garage switching up at the halfway point.  Feeling frisky, Q called for more BTTW 10c.  Followed by 10 squats.  Rinse and repeat.  Mosey back to the far corner for Mary and COT.

Mary:  Each PAX called a 10c core exercise 2X.  Exercises included:  Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure.  Pot stirrers and ospreys.

Announcements:  Game tonight at M4L – Geaux Tigers!  Movie night tomorrow at HS – 1917, show starts at 745PM.  ATT long ass training,  see Slack, FB.

T-Claps (Recognition):  Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag

Prayer:  Sprinkler took us out (thank you).  Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.

 

An honor leading you men in the gloom.  No hoopla.  Just a beat down.  – Dauber

This Looks Like Blue Ridge Relay

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

FNGs: None today
Warm Up:

SSH x10

Frankenstein x10

Daisy Picker x10

Squat hold while we reviewed the route
The Workout:

Had a bit of a different route for the pax today – something that would highlight some of the hills on this side of town:

https://www.strava.com/routes/23350714

When we were coming up cemetery hill Deadbolt stated “this looks like Blue Ridge relay.” I told him it was never too early to start training and our back blast had its title.

Mary:

Not today
Announcements:

ATT long run February 22nd

Q Swap this week
T-Claps (Recognition):

Oboe and Oyster for getting after the cemetery hill segment.

All pax for picking up the 6 throughout.
Prayer:

Wallaby’s family

One More Round!

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

YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

21 at U-turn! Be SAFE!

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

FNGs:   My car was on auto pilot and almost turned into Target enroute to Starbucks.  Second time this week I went to an old AO site.  Luckily, I remembered we were meeting at Panera Bread.  Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn.  Expected a handful of PAX to show up.  Blown away by the number who PAX who came out to run in this incredible, January weather!  (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up:  I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces.  I grabbed my phone and started recording for name-o-rama after we sounded off.  Made some announcements and prayer requests (see below) and got into the warm-up.  20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout:   Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest.  I emphasized safety highlighting the route and the rules of the road for the first-timers.  I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six.  Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run.  Shout out to Dawgpound who alerted me two PAX who took off running before circling up.  I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout.  Thanks Pablo for your help keeping Emeril safe.
PAX:   May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder).  Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary:  None

Announcements:  Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS.  Invest in a head lamp or light vest – could save your life.

 

T-Claps (Recognition):  Martini – EC and 5/6 mile long run.  (AND GP afterwards). Killed it today

Prayer:  Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for.  An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Mumble mumble chatter chatter

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

FNGs: None

11 HIMs showed up to GP and mumble chatter started before the clock started.  We may have had a record attendance outside of the anniversary event of GP.  

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield wipers
  • 10 x 3ct – 6 inches
  • 10 x 3ct – Low Slow Flutter
  • 10 x 3ct – Box Cutters

PAX pair up:

2 sets of Rock/Crap Planks w/ Bears

1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back

1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back

Mosey to the Wall of Pain

  • 55ct Wall Sits Prisoner style
  • 55 ct BTW

Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.

Mosey to playground for Aik’n Legs:

  • 20 x 3ct Step Ups
  • 20 x 3ct Prisoner Squats
  • 20 x 3ct Lunges
  • 10 x 3 ct Mnt Climbers
  • 10 LBCs  

T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP

Announcements:  Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night.  1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.

Prayer Requests:  For our military and the families of our military.  Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families.  Prayer is powerful and changes lives.

YHC took us out.

Bear crawl burpees, that’s enough of that nonsense.

/in /QIC:

FNGs: none
Warm Up: Mosied across the bridge to the rock pile parking lot.
SSH x 25
Windmills x 10
Imperial walkers x 10
Hillbillies x 10
Good mornings x 10
We had a couple of late arrivals and mixed in two sets of five burpees, OYO.
The Workout: PAX were instructed to get a medium sized rock, with the caveat that there would be many reps. Seven of diamonds was the name of the game. I tried this at Carpex yesterday and liked it. Here’s how it went:
Ruh rohs x 7 at each four corners, with a lunge (lunch) walk in between.
Ground pounders x 14 at each four corners, with karaokes in between.
Tricep extensions x 21 at each four corners, with a lunge walk in between.
Curls for the girls x 28 at each four corners, with karaokes in between.
Mosied back across the bridge to the picnic shelter. 11s of dips and durkins.
I wanted to try something I saw in the F3 exicon; bear crawl burpees:

PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again.

We did that for a bit, with maybe four or five “Grizzlies” called out. But YHC’s distaste for burpees over took his love for the bear crawl and we scrapped it and headed back for Mary.
Mary: American Hammers x 10, Homer 2 Marge (SW-style) x 10, Plank 10 count, Pickle Pounders x 10, have a nice day!
Announcements: Carpex Ruck this weekend. Oboe’s band is playing at Slims tonight! Also, consider getting trained in CPR.
Prayer: Prayers for healing. Keep the troops safe.

QSWAP DAY 5: UTI ….. FOREVER MORE….

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

A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

To Hell with Bluetooth

/in /QIC:

Pax: Blue Hen, Emeril, Chips, Dumbo, Dauber, The Dawgpound, Earhart, Pablo, Cowboy, Nemo, Mookie and YHC

FNGs: Negative

EC: I heard something about hills? Dumbo, Emeril, Dawgpound, Cowboy, Nemo, Pablo

Warm Up: Jogged two laps around the garage

Circled up for; windmill IC x 20

Seal claps IC x 10

T claps IC x 10

Planks jacks IC x 20

Standard merkins x 20

The Workout: The plan was to play some stellar music as always.  I’m not into enya or the cranberries like some others, decided to go with 90’s alternative.  Blue tooth speaker wasn’t cooperating, had to use the ol’ reliable apple product solo.  Music must have been great since the singing was bellowing throughout the garage.

Stackem type workout with kettle bells focusing on form always starting with rows x 5 each arm.

Added clean and jerk x 5 each arm, then into arm press x 5 each arm, added reverse lunge x 5 each side, final round added front lunge without stopping at midpoint x 5 each side

Partnered up based on KB weight for two rounds of farmers carry.  Partner one carried to far end of the lot while partner two held balls to the walls until it was announced the 6 was in on the carry.  Partner one did 10 squats with KB, then circled back while partner two did Freddy mercury’s.  Rinse and repeat

Final round involved a circle of KB. Moved to the left two KB in round one and three KB in round two

curls for the girls x 30

tricep extensions x 30

halos 15 each direction

boobity boobities IC x 20

rut roh’s x 30

Goblet squats x 30
Mary: She ran screaming once she saw Emeril leading us in cookie pouches x 20
Announcements: 2/22 Long Ass ATT run, 2ndf to follow at Mello Mushroom.  Earhart will be Q’ing Ivan next week in part of the swap and hes ready!
T-Claps (Recognition):Earhart for telling us about ABC sports with discount KB
Prayer:Dumbo took us out

 

Thanks for joining me in my first KB Q.  Onward gents!

How could I forget?!!

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

FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out