Sound the Alarm 🚨

/in /QIC:
PAX: ,

FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR

Lucky 7s

/in /QIC:
PAX: , ,

I have “fond” memories of H1N1’s 1st Anniversary Q at Possum Trot back in 2019 so I decided to borrow from him for today’s inspiration.

FNGs:

Not this time

Warm Up:

Mosey to the parking lot on the other side of the bridge for:

SSH x20 IC

Daisy Pickers x10 IC

Frankenstein x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

The Workout:

We ran down the hill, across the street and down Church St to the bottom of the hill.  From here  we started our circuit of  Lucky 7’s.  We would run up the hill, do 7 Merkins, run down the hill, do 7 WWII and repeat for 7 rounds.  We stuck together and did all the exercises together for accountability.

After that we ran down to the middle school.  We did the ramp railing shuffle up two levels and then ran down the steps and all the way down the ramp to bear crawl back up it.  We did two rounds of each and then headed back to the park for Mary.

Mary:

We didn’t have a lot of time so we plopped down on the newly reconstructed pergola for:

American Hammers x10 IC

Pickle Pounders x10 IC

LBC x10 IC

Oblique LBC x10 each side

Announcements:

Travis Manion WoD on Friday at Cletus

Run the Quay about a month away

Prayer:

POTS cousin Jim going in for brain surgery

 

Thank you for letting me help get your day started today fellas

 

010000

Trails? Sure, why not.

/in , /QIC:
PAX: , , ,

FNGs: none
Warm Up: SSH, Imperial Walkers, Merkins
The Workout:

https://www.plotaroute.com/route/1884470

Good mumble chatter along the route today. Bobby Dall had inquired about some trail running. I was already looking at a Bass Lake trip, so I was happy to oblige.

Started out with a quick sweep through Main Street Square (behind Dunkin / Tapline) before connecting in with the greenway. Followed the greenway out to Bass Lake and took a right. Not too many people on the trail. Good effort on the climb up the back side of the park to Bass Lake Rd (YHC had to slow it down towards the top, everyone else was kind enough to wait). PAX recovered on the down hill, especially Bobby Dall who zoomed out of site. At the parking lot, it was back up hill on the long stretch on Bass Lake Rd. Finally, left on Stinson for a quick down and up hill before meeting back in the parking lot.

Everyone was moving pretty quick today. YHC had a 9:29 pace and I was bringing up the six. Much sweat was poured and just over 5 miles were completed. I think we’re officially done with winter now.

One Man Wolf Pack at Sheepdog

/in /QIC:
PAX:

FNGs: N/a
Warm Up: 2 mile EC run then some laps around the parking lot with agility work on the lines. Circled(?) up for side straddle hops, good mornings, imperial walkers, hillbillies, fozzy arm circles forward and reverse, seal claps, and overhead claps.
The Workout: No rest, no mumble chatter, just me vs me putting in work:

Around the parking lot agility x3
10 merkins
20 LBCs in cadence
30 squats
40 lunges
50 side straddle hops
60 second plank hold

To the walls and to the pain  (Rep until it hurts then 5 more) 

Merkin
American hammers
Irken
Box cutter
Dip
Low slow flutter
Derkin
Homer to marge (left leg, right leg, regular)

Mary: Ran a lap around the school and parking lot
Announcements:
T-Claps (Recognition):
Prayer:

I’m on a boat

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

Co-Q YHC & HazMat

FNGs: None
Warm Up: Good morning, Daisy Pickers, Side Straddle Hop, Imperial Walkers, Willie Maze Haze
The Workout: Rock circuit: rotate one to the left after each set; 3×10 Rows, Wonder Bras, Squats; 3×10 Triceps & Curls; Playground circuit: Each PAX did 3×10 pull-ups with assistance if needed; Basketball circuit: Played knockout, if knocked out did 20 count exercise before jumping back in (SSH, Merkins, Low slow flutter)

Mary: Good morning and Willie Maze Haze
Announcements: Special 3rdF workout next Cletus.  Ask Breach for details.
T-Claps (Recognition): Forceps for bringing the 90s rap and one hit wonders.
Prayer: Praise Stubs MRI clear; Praise Stubs’ sister able to buy home in Raleigh; pray for job change/search Forceps and his son, also Pumpkin Spice. Pray for each of our families.

Vicious Cycle

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up: None
The Workout: 10.3 Miles of trails, roads and greenways

Caveman Tabata Stations

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

FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

Ultimate Skeeels

/in /QIC:
PAX: , , ,

PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins,  squats. Around the horn for Mary.

Violet Snake

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

FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups

After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.

#75Hard & Krispy Kreme influenced workout

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

FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;

Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.  Read James 5:13-18

Finished off with Krispy Kreme.  My first donut in 75 days after completing #75Hard