Speedy Crew at U-Turn

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PAX: , , , , , , ,

FNGs: none

EC: U.T.I, LED, Full House

Warm Up: stretching, SSH, good morning, IW, daisy pickers

The Workout: PAX took on the old school U-turn route today.  A fast crew with those in the back pushing an 8:30 pace.  Great mumble chatter all the way around, nice work by all!

Mary: various stretching

Announcements: HSFC project today, Mama’s House Ruck

T-Claps (Recognition): entire group for picking up the six and a great run this morning

Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)

Well that was wet.

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YHC hadn’t been to Disney since maybe January or February so when the opportunity to take the Q presented itself, I took it.  Got there early for some EC and Shamwow and Dahmer already there. Just as we were headed out of the parking lot, Nemo came rolling in.

EC: Coal Ash, Sham-wow, Dhamer, Nemo

Was presently surprised when the rest of the PAX started rolling in. Great turnout with Dawgpound, Fanny Pack, Oboe, Pablo, Bobby Dall, POTs, and 187 ready to put in an effort.

FNGs: Nope

Warm Up: 10 burpees OYO.

The Workout:

Part 1: Headed to the stairs for some Dora.

100 Squat Jumps, 200 monkey humpers, 300 SSHs

Part 2: Mosey’d to the soccer fields for hallelujah suicide ladders.

Round 1: Merkins-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 2: WWIIs-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 3: Get-ups-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Round 4: Get-ups (other side)-5, 10, 15…burpee ladder when you got back to the start 1, 2, 3. When you got to far end, 50 mountain climbers. Plank hold for the 6.

Mary:

Part 1: Lined up for an Indian run around soccer field.

Part 2: Circled up for two minutes of up-downs.

Announcements: Food pantry work this week. Donations for Thanksgiving.

T-Claps (Recognition): All 11 PAX. Great turnout and great effort from all.

Prayer: Family and friends of 4-year old that was hit by car.

Ground Pounder with the Geniesse Trifecta

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FNGs: Pit Bull (Shredder’s son)

7 HIMs posted to GP on a clear brisk morning.  YHC brought the music box & a basketball. 

Warm Up:

10x3cts of:  Good Mornings, Daisy Pickers, Hillbilly’s, Emperial Walkers, Willy Maze Hays, Fozzie Arm Circles.

The Workout

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks, Boat Canoes, Hill Billie Squats, Morrocan Night Club Squat Holds

Macho Nacho showed up late: 10 Burpees + Penalty Burpees OYO for all PAX (15+Penalty for MN)

Circle of Rock: Mosey to the Rock Pile

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras,  Rutrows, and Ground Pounders

3 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 30 Ct 6 Inches, 2 sets of 10x3ct Rock Spanks (with and without consent),

Wall of Pain

10x3ct Aussie Ass Smackers, 70ct People’s Chair, 30ct Ascending Testicles, 70ct People’s Chair (Al Gore style),

Mosey back for COT to name FNG, Elijah Geniesse, 22, Pit Bull (How we got there: Falcon’s fan-> Michael Vick-> Dog Fighting-> Pit Bull)

Announcements: 3rd F at HS Food Cupboard today; Hilltop NeedMore Food Ruck tomorrow

Prayer Requests:  Prayers for Dovetail and his family’s move to Arizona.

Side Note: The delayed merlot at 2ndF Sir Walter Raleigh where Pit Bull lost his breakfast and apparently his dinner at the front door – watch your step.

Sheepdog 10/16/20

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3 Pax braved the rain and got it done at Sheepdog! All 3 With EC. Way to go.
FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Good Mornings, Michael Phelps, IWs & hillbillies.
The Workout: Kicked off the workout with 100 core; 25xLBCs, 25xGiant Cockroach, rinse and repeat. Then pax traveled across the two brick knee walls by moving 3 and then 3 exercises; Eerkins, Dips, Diamond Erkins, etc. lunge walk between knee walls. We mixed in other exercises with WC Strikes, blocking, squats, and squat kicks.
Mary: Homer to Marg, Box Cutters, Monkey Humpers, Low Slow Flutter, American Hammers, heal taps, Freddy Mercury.

Announcements: HS Food Pantry work, Needmore Ruck to FQV Food Pantry.
Prayer: pax, families, Divetail’s move.

This Ain’t No Picnic in the Park – Kenny’s Grave 10/15/2020

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PAX:  Finkel, Gamecock, Sprinkler, Norm, Martini

FNGs:  Nope

Warm Up:  SSH, Plank Jacks, Daisy Pickers, Windmills, Good Mornings, Frankensteins, Imprial Walkers, Hillbillies

The Workout:

Pax split into a group of 2 and a group of 3

Round 1-

The Builidng Wall Group 1 the People’s Chair, Group 2 completed 5 Burpees.  Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Head to the Picinc Shelter

Group 1 LBC’s, Group 2 Completed 7 Derkins, Swap.  Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin

Round 2 –

The Wall, Group 1 People’s Chair, Group 2 completed 4 Burpees.  Swap.  Rinse and Repeat 3, 2, 1

Picnic Shelter, Group 1 Low Slow Flutter, Group 2 completed 7 Erkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Round 3 –

The Wall, Burpees, 3, 2, 1 with People’s Chair

Picnic Shelter, Group 1 American Hammer Group 2 completed 7 Merkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Round 4 –

The Wall, Burpees 2, with People’s Chair

Picnic Shelter, Group 1 Imperial Walkers, Group 2 completed 7 Dips.  Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,

Round 5 –

The Wall, 1 Burppes 1 with people’s chair

Picnic Shelter, Group 1 performed Reverse LBC, Group 2 complted 7 Squats. Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Back to the wall:

The Peoples Chair as a group, 10 count down the line

BTTW as a group, 10 count down the line

The People’s Chair, 9 count down the line

BTTW as a group, 9 count down the line

Standard Plank Hold, 10 count down the line

Plank Hold, right arm up, 10 count down the line

Plank Hold, left are up, 10 count down the line

Standard Plank Hold, 10 count down the line

As promised in the preblast, full body beatdown and no running!

Mary:  Heel Taps, Box Cutters

Announcements:  2nd Ted Talk on 10/27, Food Ruck this Sunday

Prayer:  None Spoken

Bowling @ R4TJ

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EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC

FNGs: Nope

Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street.  Picked up the 6 and continued on.

The Workout:  A new route was designed by YHC the night before.  It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…

I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face.  Do you see it?  “The Bowler”

5.436 miles were charted to create the familiar shape.  Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run.  As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting.  We circled up and did some stretching.  Mid stretching session, Pablo excused himself to seek some relief.  Running 4 the John indeed!

 

Mary:  She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”

We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out.  When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together.  Kinda like when you pay for an hour of bowling and finish early.  You might not have time for another game but you might as well stick around and throw some extras.  Trickshots, practice, goof off.  Great mumblechatter as we finished up a few more frames.

Announcements:

T-Claps (Recognition):

  • Amazing work by all today picking up the 6 – special shout out to LED and Fonzie, I felt like I saw them picking up more often than most.

Prayer:

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

010000

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

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Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six.  Finish our first and only lap with “Dodge” 20x monkey humpers IC.  Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls.  Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers: unspoken, Q took us out

Arnold says, “You have to Shock the Muscle”

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YHC saw something recently from Arnold talking about how the mind eventually can hijack the gains from a workout. The premise is that if we do things similarly over time, our mind will prepare the body to reduce the shock of the exercise. Therefore, you never expose weak points or get full gains from the same routine.

Even as Q’s, we can settle into certain patterns. SSH or GM’s come first. Ab exercises come last. Cadence counts to 10. Let the pax know what’s coming. We don’t just do BTTW or People’s Chair with tiny breaks.. then do it again…and again…and again. Today’s workout had the goal of having pax be unprepared for what might come, thereby having them realize some more gains (hopefully).

EC: Norm, Gamecock, YHC.

FNG’s: No… but saw some fellas I haven’t seen in weeks at The Nest.

Warm Up: Good Mornings x11, Frankenstein’s x 8. Mosey to the corner.  Imperial Walkers x21, mosey to the next Corner. Windmills x 7, mosey to the next corner. Hillbillies x 14, mosey up the hill to do Moroccan Night Clubs x 19.
The Workout: Mosey down to parking lot to do a full down and up (mostly) leg ladder.  It included: 25 squats, 20 zebra kicks, 15 sumo squat jumps, 10 reverse lunges, 5 IC fast feet counts, and 1 burpee.

Next Thang was a series of pax count People’s Chair on the Wall.  I think counts were 13, then 11, the 7.

Next, a bearcrawl/ fastfeet medly across the parking lot length.  We returned with a lunge walk/ typewriter the curbs routine.

We next did BTTW w/ a pax 12 count, then repeated with a pax 9 count.  We did Annie’s and Shoulder Taps between sets.

Now… not Mary but a core ladder down and up. We did 25 LBC, 20 Dying Cockroach, 15 LSF, 10 Homer to Marge, 5 Pickle Pounders, 1 Peter Parker.

Next a Sprint ladder. Varied lengths of sprints across the lot followed by exercise and return mosey   Exercises were: 5 burpees, 10 star jumps, 15 merkins, 20 Mountain Climbers, 25 SSH. Have a nice day!

Mary: In the workout.
Announcements: Martini shared a word about goal GETTING. Goals are set sometime Jan. 1st.  Goals are GOT during Oct.-Dec. Good Reminder!
T-Claps (Recognition):
Prayer: Military, first responders. Pastor in N.Raleigh (Norms friend), HS family losing son to accident.  Our Nation with so much strife.  Norm took us out.

Sheepdog 10-9-2020

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PAX:  Shredder, Mr. Teriffic, Sparky, Farva, Strawberry Hill, Boo Boo, Dovetail, Martini

FNGs:  Nope

Warm Up:  Shorty mosey to our workout spot.  5 Burpees OYO to get the blood pumping.  Good Mornings, Sir Fazio Arm Circles, Daisey Pickers, Frankenstines . . . Enough of that, lets get to the workout.

The Workout:

PAX paired off.

PAX 1 the People’s Chair, PAX 2 completed 5 Burpees.  Swap. Rinse and Repeat 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

PAX 1 Plank Hold, PAX 2 Completed 7 Derkins, Swap.  Rinse and repeat 6 Derkins, 5 Derkins, 4 Derkins, 3 Derkins, 2 Derkins, 1 Derkin

PAX 1 People’s Chair, Pax 2 completed 4 Burpees.  Swap.  Rinse and Repeat 3, 2, 1

PAX 1 Squat Hold, Pax 2 completed 7 Merkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees, 3, 2, 1 with People’s Chair

PAX 1 LBC, PAX 2 completed 7 Erkins.  Swap.  Rinse and repeat 6, 5, 4, 3, 2, 1

Burpees 2, 1 with People’s Chair

PAX 1 Bobby Hurley, PAX 2 completed 7 Dips.  Swap. Rinse and repeat 6, 5, 4, 3, 2, 1,

Blocking and Striking with Shredder.

Mary:  Reverse LBC, Homer to Marge, Low Slow Flutter folowed by a little “Embrace the Suck”

Announcements:  2nd Ted Talk on 10/27

Prayer:  Mr. T’s new Job, Dovetail’s Move