Full House

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

Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.

Warm Up:

Leg lifts, SSH, trunk twists.

2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps

The Workout:

4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps

Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )

Combatives:

Mechanical Advantage Control Holds, Theory and Application, parts I-III.

Mary:

Core incorporated. Good thing since we were outta time anyway.

Announcements:

Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)

T-Claps (Recognition):

Crab legs, successful carpal tunnel surgery for Dovetail’s M.

Prayer:

Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).

Abe Gets Hot for Teacher

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

YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Band DAM at Disney

/in /QIC:
PAX: , , ,

FNGs: none

EC: ShamWow!

Warm Up:  Lap Around the soccer field, then moseyed to the parking lot for Windmills, Good Mornings, Fozio Arm Circles, Imperial Walkers and Hillbillies.

The Workout: The Pax then headed to the Abyss. Q brought some bands to do 30 reps of upright rows, curls for the girls, band pull apart, merkin bands, plank with hip extensions (great for the buns),  band squats, standing chest press, and split leg tricep extension and press (theses sucked). After each exercises we took a walk down the Abyss and came back up.

Mary:Pax then ran back to the soccer field,  which was completely dry,  to do multiple reps of low slow flutter, pickle pounders, dying cockroaches,  homer to marge with one leg variation, superman, and  chill cut hold.

Announcements: The swap with Carpex continues next week with guests posting in our hood. ShamWow! looking for some helping for short run Q’s for U-turn. Honor to lead. More bands to come in future workouts.

T-Claps (Recognition):

Prayer: Walaby and soldiers.

B.O.M.B.S and Biscuits

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

EC: Nope although Shredder came “a running in” just before we circled up for Warm ups

FNGs: Nope

Warm Up: Perfect morning in the gloom with clear skies and a full moon.  PAX circled up for some:

Hairy Rockettes X 10

Deep Squat stretch with legs slightly wider than shoulders at a 10 count OYO (to stretch out the groin), or what I call the Lipstick Squat Stretch (similar to being in a position to make a “Stinky” out in the gloom)

Fazio Arm Circles X10

Then we mozey to the back of HRMS to get the blood pumping a bit. Stopped in the back lot of the school for some:

Imperial Walkers X10

Hillbillies X10

The Workout:

Chow Time!! We headed down to the track for a Bojangles Blueberry Biscuit……mosey in the corners and sprint down the stretch of the track followed by 5 burpees (the blueberries). Some found it to be satisfying….. others were a bit disappointed (sorry not sorry).

Then it was time to partner up for some Track B.O.M.B.S…One Pax runs clockwise around the track while the other runs counterclockwise. When they meet, they complete the first exercise in the B.O.M.B.S series, then continue their run until they meet again for the second exercise….and so on and so on….

-Burpees X20

-Overhead claps X40

-Merkins X60

-Big Boy Sit-ups X80

-Squats X100

That biscuit must have given these HIM some extra energy because we finished a bit early, so we returned in mosey fashion to the back parking lot for a round of “Evolution of Man”. Bear crawl for about 30 yards, followed by 30 merkins. Lunge walk 30 yards, followed by 15 squat jacks (like a SSH only sink into a deep squat when legs are apart).  End with a 30 yard sprint back to the starting line, followed by 15 overhead/seal clap combos.

It was time to mosey back to the COT for Mary, and not a minute to spare.  I could feel that biscuit hitting my lower intestines right about now.

Mary:

-Pretzel Crunches X10

-Homer to Marg X20

-Freddie Mercuries X10

-Low Slow Flutter X15

-Box Cutters X10

-Make Today Meaningful (2nd cousin to “Have a Nice Day”)

Announcements:

-Tomorrow is last QSwap at Carpex

-Oboe’s band is playing Saturday night in Raleigh….go check out a bada$$ band and support a HIM…

Prayer: Prayers for our military serving at home and abroad as well as the families they leave behind while serving our country

3rd Watch Co-Q

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

Pick’ed up the Q late for Warbucks so he could go beatdown the Carpex Guys. Put it out to my shield lock group if anyone would want to CO-q and Shredder took warmups and mary. We had 6 people and most of us were part of our shield lock group.

FNGs: None
Warm-Up: Joogged over to good-will for the warm-up, which consisted of Shredder leading Squats with Overhead claps, Sir Fazio Arm Circles, Imperial Walkers & Hill Billy’s
The Workout:
              Thang 1: 4 corners:  start at 5, go to 10. Monkey Humpers, Carolina Dry Docks, Prisoner Squats, Merkins
              Thang 2: Mosey to the Wall behind Harris Teeter, do 3 sets of alternating People Chair with claps, and Planks, BTTW and Freddie Mercuries, People Chair Morrocan Night clubs and LBC’s.
             Thang 3: Ran to the Bank for 2x wide grip merkins Dips and Derkins

Mary: Shredder lead mary with LBCs, Crab Cakes, Break Dancers, Embrace the Suck, and Have a nice day
COT: 6
Announcements: Continuance of Q Swapp week
T-Claps (Recognition): 3rd watch shield lock group with another strong showing, including honorary member Forceps. Also Good to See Bobby Dall again.
Prayer: Fanny Pack took us out: Booby Dall Family, YHC’s Wifes Aunt who is in hospital, our troops and their families, and prayers for a safe resolution of the current conflict

NMS: I have really enjoyed the shield lock challenge so far, our group is filled with people I did not know well in Southwake, so it has been great to get to know them better.

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

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

January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”

EC: Nemo

PAX:  16

Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler,  Yogurt, POTS

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Sprint back

  1. Passing the sandbags to the left, right over, and under.
  2. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements:  Tobacco Road Marathon & Half Marathon March 15.

Prayer:  Prayers for the unspoken, Military, and First Responders.

R4TJ 5k

/in , /QIC:
PAX: , ,

EC: Redenbacher

FNGs: None

Warm Up: 10 X SSH, 10 X Daisy Pickers, 10 X Good Mornings all IC

The Workout: YHC had pre-blasted a 3 mile and 5 mile option for this morning. My 3 mile Co-Q was MIA so we called an audible and decided to run an out and back to Holly Springs Road.  We finished up the route with a run up the ramp and a loop around Ting to even off the mileage to around a 5k. Good work this morning men.

Mary:  🙂

Announcements: Check Slack and Facebook.

T-Claps (Recognition): HIM for showing up this morning.

Prayer: Our troops, unspoken.

YHC took us out. Always an honor to lead.

Pilot AO “Prison Yard”

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

Pax of 6 got stronger at a Prison Yard style workout where it was just about the beatdown

LED, Fonzie, FedEx, Double D, Fram and Breach on the Q

Warm Up: Run to the end of the driveway and circle up for some stealth 22 counts of SSH, Good Mornings, and Frankensteins

The Workout: A workout with six stations, 2 mins of work and 30 seconds of rest between each set to rotate 2 rounds

Station 1 Weight Plates- Round 1 shoulder shrugs- Round 2 Front Arm Raises

Station 2 Pain Sticks- Round 1 Overhead Press- Round 2 Curls for the Girls

Station 3 Fire Hose- Round 1 Overhead Pulls- Round 2 Front arm pulls

Station 4 Battle Ropes- Round 1 Waves- Round 2 Double arm slams

Station 5 Med Ball- Round one slams- Round 2 Squat Throws

Station 6 Tires Round 1 Flips- Round 2 Dead Lifts

Mary: 2 minutes of LBC’s

Announcements: First Friday at Bombshell benefitting the Travis Manion Foundation, 1 dollar from every glass sold and 10% of total sales go to the foundation, let’s pack the place

T-Claps (Recognition): None

Prayer: Focus on the positives and around you, not the negatives, it’s too easy to fall back and let bad things bring you down

Birthday Q at The Nest

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

FNGs:None
Warm Up: Started the day with a mosey around the parking lot and some line agility work, then circled up for for some side straddle hops, arm stretches (with a warning that they’d need them today), good mornings, and daisy pickers. Then told everyone to partner off for the first main event.
The Workout: I kicked it off with Dora the Explorer. We’d start by needing 100 total reps(L+R=1) from each set of partners of Australian mountain climbers.  One Pax began the reps, while the other ran half a lap around the parking lot, then rotated as needed until all of the six are done. Then it was time to go exploring, we needed to find the sets of 200. It happened to be across the street next to a ramp with handrails. We needed 200 reps of split lunges and the partner would rail walk up  both sets of handrails, then rotate as needed until all of the six were done. Everyone got their 200 and we set off again to find the sets of 300. We found them back in the initial parking lot and were serenaded to the Dora theme song on the mosey there. The sets of 300 were shoulder taps in plank while the partner did the line agility work that we’d started with this morning, then rotate until all of the six were done. Dora was toast but we still had time for more! Line up for main event number 2 – animal 11s.

1 monkey humper in cadence, bear crawl 2 spaces then 10 merkins on my down. Duck walk back followed by 2 monkey humpers in cadence, bear crawl 2 spaces, and 9 merkins on my down. Rinse and repeat totaling 11 each time until the final set of 10 monkey humpers in cadence and 1 merkin on my down

Mary: Mary was sounding good but I mentioned she looked like a couple of avengers to me. Circled up and on your 6 for 10 rounds of Captain Thor’s! Those begin with 1 sit-up and 1 American hammer in cadence. Add 1 rep each time until we reached 10 sit-ups followed by 10 American hammers in cadence. I believe all Pax were sufficiently smoked and one mentioned those felt like Captain America punched Thor in the face! Time for have a nice day and Dovetail took us out with several stretches.
Announcements: There is already an Ice Man in South Wake, so Yetis 2.0 is now named Jester after another pilot in Top Gun.
T-Claps (Recognition): Several EC posts this morning
Prayer: Travel, illness, wildfires, and our troops. I took us out and am thankful for the opportunity to lead

Modifying the Murph

/in , /QIC:
PAX: ,

Modified the first Murph workout of 2020 and plan to continue to mix it up some, replacing some of the standard exercises and include more running.

Warm Up: Run one mile

The Workout: Reduced to 50% of normal:  50 pull ups, 100 merkins, 150 squats

Mary: Run two miles

Announcements: none

Prayer: silent