Purple Cobra

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11 PAX came out to the Cobra today for some full body bear crawling kind of fun. Good work men!!

FNGs: none
Warm Up:

-Side straddle hops

-good mornings

-Imperial walkers

-hillbillies

The Workout:

Partner up

Partner 1 lap/bear crawl around Dunken while other partner engaged in the exercise

-Standard Merkins

-Squats

-Burpees

-LBC

-Shoulder taps

-Standard Merkins

Mary:

-Freddie Mercury’s

-LBCs

-Pickle Pounders

-have a nice day

Announcements: Long ass run this weekend (see Slack)
Prayer:

Forceps and family

Military law-enforcement and first responders

President’s Day Murph

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Awesome weather tonight for a Murph.  Good conversation as we knocked out the miles and sets on the playground.  Always feel good after the workout.

FNGs: None

Warm Up: Run one mile

The Workout:  100 pull ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  none

Prayer:  Silent

Fruity Pebbles with a glass of OJ

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I’m going to get straight to the point. No talking smack on those that didn’t make it. No talking smack on other AOs. As long as you took the plunge today and did a workout with your brothers you are good in my book.

FNGs:  None have shown up.  They must have gotten lost.  I hope they are okay

Warm Up:

Jogged to the basketball hoop and circled up
30 Side Straddle Hops.  I meant to only do 25 but I missed my exit.
5 Foot traces both directions both feet
5 Legs swings both directions both feet
Wring out the shoulders.

The Workout:

Jog to pickup the bricks.  2 bricks per pax.

Bear Crawl with your bricks across the field
Cusack to the basketball hoop and circle up

We stacked the bricks on top of each other.  Then we got in a merkin position with one hand on the bricks.  Did a merkin and the hand that was on the ground we did a shoulder tap.  This will be referred to as Brick Merkin Taps

2 Rounds:
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
20 Exaggerated toe touches with the bricks in hand

We then airplane to the wall by the playground.  Arm’s straight out to the side.

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.   Once all pax completed the pull ups we moved to the flags.

1 Round:  — Should have been 2 but I noticed I was running out of time
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
20 Hello Dolly’s ‘I think that is what they are called’

Cusack to the bus drop off.

Pax got into two lines.  Plank jacks until you get to the front of the line.  Then once in the front boo boo bear crawl.  Switch legs at the median.  Run back to the line and continue the plank jacks.

Moved back to the flags

1 Round:  — Should have been 2 but I noticed I was running out of time.  Also dropped the Hello Dollys
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead

Airplane to the wall

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.  Once all pax completed the pull ups we moved to the basketball hoop.

1 Round: — Should have been two and I dropped the toe taps
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses

Return the bricks and jogged to the flags.  I was going to wheel barrow the bricks back across the field but no time.

Circled up for Mary

Mary:

Bring sally up/Bring Sally down  6 inches to 45 degrees
Homer to Marge
Luges
Supermans

Announcements:

Long Ass ATT run this weekend
Thursday 2F at Lowe’s Food 2.50 pints

T-Claps (Recognition):
Prayer:

Forceps and his family.
Wallby and his family as he continues his journey.
Lipstick’s sister.

Small Wall & Pancakes

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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!

The Prison Yard 2/18

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Pax of 9 got stronger in the Prison Yard on a mild February morning.

Double D, Fonzie, LED, FedEx, 8-Bit, Sprinkler, New Mexico, Dirty Pipes and Breach on the Q

Warm Up: Mosey around the parking lot and then circle up for some 22 rep counts of SSH, Frankensteins, and Imperial Walkers/Hillbillies

The Workout: 9 Stations (90 Seconds of work, followed by 15 seconds of rest to rotate)

Stations:

Tires

Flips

Sledge Hammer chops

Squats

Ropes

Double arm Slams

Waves

Weight Plates

Squat press

Squat Curl

Med Balls

Overhead Slams

Squat Toss

Kettle Bell

Swings

Sandbag

Reverse Curls

Tricep Extensions

Ab Roller

Jump Rope

Mary: 15 Burpees OYO for 3 pax members that were running behind today.

Announcements: Long Ass ATT Run on Sat 2/22

Prayer: Prayers for Forceps and his family and for a friend of New Mexico who is dealing with recovery from substance abuse.

The message for today was about slowing down and looking around. Live speeds by and if you don’t stop once and a while to enjoy it, it can blow right by you. Take the time to be in the moment and don’t let them all pass you by

Better late then Never

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FNGs: No
Warm Up:  Quick lap around track with SSH, IW/HB, Good Mornings, 5 burpees.
The Workout: Kettle Bell Indian run down town with a stops at the springs: 11s (Turkish get ups/squats), parking lot 1: murkins, diamond murkins, and release murkins, parking lot 2: WW2,  crunches, and a quick stop at the rails on the way back for erkins, derkins, and dips.
Mary: Have a nice day.
Announcements:
T-Claps (Recognition):
Prayer:

I was hoping for 5.

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YHCs first Q in 2020 at Downtown Train. Decided we would go on a little field Trip. Seven PAX took on the challenge, worked hard, and hopefully got a little stronger this morning.

FNGs: None. Almost a year of Q’ing and still haven’t had an FNG.

Warm Up: Jog to Womble. Circled on tennis court for: 10 burpess OYO, Hangy things 10 count x 2, SSH x 25, Merkins x 10

The Workout: Mosey’d to rock pile for rock then headed to picnic tables for the following full body workout:

Round 1: Step ups with rock 3 rounds x 10, 20, 30. Between sets of step-ups SSHs in cadence x 30, x 20, x 10

Round 2: Irkins x 5, x 10, x 15. Between sets goblet squats with rock x 30, x 20, x 10.

50 LBCs in Cadence

Round 3. Dips in cadence x 10, x 15, x 20. Between sets of dips, curls for the girls in cadence x 30, x 25, x 20.

50 Mountain climbers

Round 4. Lunges x 5 each leg, x 10 each leg, x 10 each leg. In between sets American hammers in cadence x 15, x 20, x 25.

Feel like I am forgetting a round, but…

Returned rocks and lined up for hallelujah Indian runs. YHC was hoping to do this the entire way back to Downtown Train home base, but was running short on time and we eventually just pivoted to a brisk jog back.

Mary: Got back in time to honor Da Business’s request of 5 burpees OYO.

Announcements: Long run Saturday on the ATT, multiple distances available ending at Mellow Mushroom in Durham. Multiple 3rd F opportunities coming up. Greenhouse build 2/29.

T-Claps (Recognition): All PAX this morning for working hard.

Prayer: Minute of silence for Forceps and his family.

Last Man Standing

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YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Take your time, we will wait.

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Ten for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.

FNGs: Nope.

Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.

The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble

Mary:

Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.

T-Claps (Recognition):

Prayer: Forceps and his family

Intensity at Red October

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FNGs: None

Warm Up:  Partnered with Mutiny PAX.  FedEx brought the following exercises: SSH, Sir Fazios, Moroccan Night Clubs, Imperial Walkers, and hillbillies.  Three PAX for Red October.

The Workout:  Dauber took the cards he made for Valentine’s Day and adjusted the number of reps by half.

Mary:  Running late from all the intense KB and other exercises.  Stayed under the shelter and did not join Mutiny PAX on the tennis courts.  Light stretching, pickle pounders, H2M, 6 inches.  Healthy mumble-chatter throughout while listening to Some classic Rock.

Announcements:  ATT run, run support.

T-Claps (Recognition):

Prayer:  Forceps and his family.  16-Bit traveling.  Unspoken.

An honor to lead you men.  -Dauber