Competing

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

FNGs: None
Warm Up: Sir Fazio Arm Circles, overhead claps, seal claps, good mornings (1 extra for emeril), Imperial walkers, hillbillies, Michael Phelps
The Workout:
Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 2 burpees. Raced three rounds.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Bear crawl

Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 1 turkish getup. Raced three rounds.
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Extensions
20 Thrusters
Crabwalk

Audible exercise group 3
5 Absolution
20 Kettlebell clean
10 Kettlebell clean and press
6 Kettlebell clean, press, and reverse lunge
Duck walk
Did 2 rounds as a group

Mary: LBC’s, Low Slow Flutter, Homer to Marge, Pickle Pounders
Announcements: Ask Cupid about Disc golf course work with Holly Springs supposed to be this weekend.
T-Claps (Recognition):
Prayer: Marriages and Valentine’s Day, Our country, Thanks for F3.

Cruisin

/in /QIC:
PAX: , , , ,

FNGs:

None today
Warm Up:

Mosey to the track for a warm up lap

Good morning x10 on my down/up

Daisy Pickers x10 IC

Grab some fence – leg swings 5x side to side and front to back

Tiger claws x10

100m of A skips and B skips
The Workout:

Cruise Intervals courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

We were running short on time so YHC called it after a few pax finished interval 7.
Mary:

Recovery mosey to the parking lot.

Yoga – chattaronga, downward dog, runner’s lunge, pidgeon
Announcements:

Q School the 21st
T-Claps (Recognition):

New site leadership at Tiger Blood – t-claps to Lipstick for stepping up.

T-claps to Wiggly who didn’t know this was track work but joined us none the less and got some work in!

McNugget for getting after it while he works on getting off the IR. Good 2nd F this morning bro.

Prayer:

COVID. Our schools going back. Those being vaccinated.

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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

Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

Prison Yard 02/09

/in /QIC:
PAX: ,

2 Pax took to the yard for a day of beating the deck. Spoonman and Breach on the Q

Warm-Up: Mosey around the area and circled up for some 22 count reps of (Good Mornings, Frankensteins, Side Straddle Hops, and Windmills)

The Workout: The F3 deck of cards made an appearance at the yard. The premise was to beat the deck. We pulled 5 cards and performed the exercises, after the 5 cards we would hit the kettlebells all at 22 count reps (Swings, Curls for the girls, Halo’s, Overhead Tricep raises, Side Bends). Finished off with a sprint around the parking lot.

Announcements: Road clean up on Feb 21st after Hilltop Ruck

Closed in Prayer:

Hills and Yurpees

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

FNGs: @Teachers Pet, @Yodeler, @McRib

PAX: @Norm, @Fedex, @Breach, @Double D, @Price is Right, @Endo, @Sprinkler, @Finkle
Warm Up: Mosey around the tennis courts, followed by a 10 count of Good Mornings, Daisy Pickers, 20 SSH, 10 counts of quad stretches each leg and cross leg toe touches to get the legs loose.  Ended with 10 count cadence of Sir Fazio Arm circles F/B.
The Workout:

Event 1:  Hill Climbers – we split into 2 groups and group at the bottom of the hill did Mountain Climbers, Monkey Humpers, and Marionettes while the other group hiked up the hill as fast as they could to do a circuit of Dips, Irkins, and Squats starting with 10, 15, then 20 each time around.

To catch are breath we went on an Indian Run around the courts to lead us into the second event.

Event 2: Tennis court fun – at the tennis courts we circled up to do a round of exercises with dancing bears (plank with right hand up and left leg up then switch), alternating shoulder taps in cadence, followed by Yurpees (merkin clap and two tuck jumps).  We started at 3 of each exercise and added one each time we completed the round.  We got up to 6 and modified to go back down 5, 4, and 3.  Very nasty stuff those Yurpees!

Mary: Not So Lazy Boys, Box Cutters, ABCs, Boat Canoes, Outlaws all in a to count.
Announcements: Ruck this Saturday being led by @Norm.  Another ruck on the 21st followed by roadside trash pick up.
T-Claps (Recognition): To our FNGs for hanging in there.  Also, for FNG Teachers Pet who did EC with @Breach his first day out to F3.
Prayer: @Fedex’s cousin passed suddenly, so prayer for his family, also @Teachers Pet’s mom is recovering from COVID, prayers for our nation and families.  @Finkle took us out.

Wheel Racing at Mutiny this morning

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PAX: , , , , , , , ,

Arrived this crisp cold morning to set up all kinds of toys for the main event. Yesterday at the Ruck Pots joked and said “what are we going to do at Mutiny in the morning….since you have the Q…wheelchair racing. So I kind of took that theme and ran with it this morning.

FNG: None

Warm Up: Moseyed around the track. Circled up for side straddle hop, imperial walkers, hillbillies, seal claps, overhead claps and some stretches. No takers for Red October so LED joined our group. After Norm arrived a little late we did 5 Burpees in his Honor. LED wishes he had Red Octobered by himself!!!

The Workout: THANG 1: YHC arrived early with all kinds of toys. Set up 4 tires and paired up & cones were set up with exercises of 5 on each. Paired PAX had to roll tires to exercise cone, once exercise was completed you advanced to the next cone. After completing the last cone roll tire and run around circle. Reverse the order all the way back to start line. There was some no driving PAX this morning with the tires rolls!!

 

1st– Merkins

2nd Burpees

3rd Carolina Dry Docks

4th Squats

5th Lunges 5 each leg

6th WW1

7th Star Jumps

Once we made it back to the start line PAX was instructed to grab a coupon-tractor weights, Rocks, Railroad Iron or Pots grabbed the Pallet. Curls for the girls, tricep extensions 20 count down to 5. Then we rinsed and repeated 3x.

THANG 2:

Pallet push with your partner while the other paired PAX was bench press with railroad iron, tire jump and throw, farmers carry with tractor weights. All PAX rotated until we completed where we started.

Mary: Low Slow Flutter, Homer-to-Marge, Pickle Pounders and stretched.

Announcements: February 22nd Ruck at Hilltop NeedMore Park followed by Road-Side Trash Clean Up. Mark your calendar boys…it’s bad this time. We need all the help we can get. Momas House Moving to new location even bigger and still looking for a headquarters office in Fuquay.

Prayer: Roger Rogers friend (cancer), Fedex cousin in the loss of a love one leaving behind three children. Co-worker of mine friend, in the loss of mom leaving behind 6 children, she was 36. Brain aneurysm.

YHC took us out. Thanks for playing my shenanigan’s this am.

Now for Something Completely Different (well almost)

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

FNGs: None 

7 HIMs posted to GP on a cold but dry morning.  YHC brought the music box & discs.  Sadly Gump wore his Tampa Bay jersey and beanie (that guy) to support “Tompa Bay.”

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, Single arm Merkins (both sides), Rock Press (3 sets), 10×3 ct Rockies, 10x3ct Box Cutters

Mosey to the disc golf putting green

Heavy Discs (Something different):

3 discs in play at all times. PAX take turns putting while rest exercise. Round 1: SSH – don’t stop till someone makes it (that took forever – THANK THE LORD FOR KITTI LITTR).  Round 2-38 were more of a free for all with PAX lining up on each side to keep the discs moving (minimum of 10x3ct of each exercise).

Merkins x2, SSH, Plank Hold, Squats, Chilcutt Planks, Lunges, Emperial Walkers, Hillbillies, Pickle Pounders, LBCs, Moroccan Night Clubs, Freddie Mercury, Monkey Humpers x2

4 minutes of Knee Wall of Pain:

20 Step Ups, 20 Dips, 10 Erkins, 10 Step Ups, 10 Dips, 5 Erkins

Announcements: Mama’s House moved (so much for the new driveway), HIMs running Uwharrie and some dozen donut race, Looking for businesses to support the HSPD fund raiser for 1st Aid Kits,  Wilmington Race moved to April.

Prayer Requests: For our country, injured PAX, Noah’s Arc & his M, YHC asked for prayer through the grief therapy process.

2nd F @ Panera

I Don’t Wear Underwear on Fridays

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

Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!

That Didn’t Sound Nearly As Bad In My Head

/in /QIC:
PAX: ,

PAX:  Shredder & Martini

FNGs:  Not Today

Warm Up:  SHH, Daisy Pickers, Imperial Walkers, Hillbillies, Good Mornings, Arm Circles, Frankensteins

The Workout:  B.L.I.M.P.S

PAX started at the last joint in the sidewalk.  Bear Crawl through 2 joints of sidewalk.  B – 5 Burpees, Bearcrawl through 2 joints of sidewalk, L – 10 Lunges, Bearcrawl through 2 joints of sidewalk, I – 16 Imperial Walkers, Bearcrawl through 2 joints of sidewalk, M – 20 Merkins, Bearcrawl through 2 joints of sidewalk, P – 25 Plankjacks IC, Bearcrawl through 2 joints of sidewalk, S – 30 Squats.

Turn around and head back – B.L.I.M.P.

Continued back and forth dropping a letter each time

This workout sucked . . . it will definitely be used again!

Combatives w/ Shredder

Mary:  Multiple core exercises – this may and ended up being worse than the Main Event

Announcements:  None

T-Claps (Recognition):  Shredder for a sloppy EC

Prayer:  Country, Covid

Taper Week!

/in /QIC:
PAX: , , ,

FNGs:

None today
Warm Up:

None – we were off for an easy mosey
The Workout:

3 mile mosey down and back on Holly Springs Road.

20 minute Yoga session with our girl Sarah Beth (YouTube that is…..don’t worry, no core principles were violated).
Mary:

Yoga
Announcements:

Uwharrie this weekend – a few pax running and at least one volunteering
T-Claps (Recognition):

Dawgpound for doing some intentional low heart rate running. Makes you run easy which is an important skill to learn.
Prayer:

Those dealing with COVID.