Bumblebee-Go-Round

/in /by

FNGs: None

Warm Up: Good Mornings, Daisy Pickers, Sir Fazios, Willie Mays Hayes

The Workout: The Bumblebee-Go-Round: Laps around the greenway with 4 stations – Squats, Merkins, Big Boy Situps, and Dips. Started at 10 reps each station and increased by 5 with each lap. Ended with 4 laps for about 2.5 miles of total mosey.

Mary: One round of popcorn Mary to see how much sweat we could leave on the parking lot. Spoiler alert: it was a lot.

Announcements: U.T.I. looking for feedback from the PAX as he moves into his new role as Nantan of SW at the end of the year.

T-Claps (Recognition): Softserve for getting back out to Disney!

Prayer: My oldest son’s first week at NC State, U.T.I.’s late coworker’s daughter

A Possum Tabata Pump

/in /by

The pre-blast promised iron and questionable tunes in honor of Southwake’s oldest AO. What showed up was two men. Turns out the possums round Possum Trot are about as easy to find as a big crowd on a Wednesday morning, but YHC and Lube got the work in anyway.

Warm-Up

Moseyed around the tennis courts, then circled up for:

  • Good Mornings

  • Willie Mays Hayes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio (fwd + rev)

  • Seal Claps

  • Overhead Claps

The Thang

Ran both 15-minute Tabata circuits back to back:

  • Circuit 1 — Farmer Carry (40lb DBs), Jump Rope, KB Swings.

  • Circuit 2 — Wonder Bra, Skipping, KB Snatch.

Mary

Ran short on time, so no formal Mary today. Lube stepped up and led some back-strengthening work instead to close us out.

COT

Announcements: Nothing stated.

T-Claps: None stated.

Prayer: Continued healing for Lube, coming off back surgery. Prayers for families navigating the school year kicking back into gear. Prayers for injured PAX working toward getting back out here with us.

Closing Remarks: Two men doesn’t fill a soccer field, but it still counts as a beatdown. Southwake’s oldest AO doesn’t need a crowd to keep going, just somebody willing to show up in the gloom. Grateful for Lube this morning.

YHC out.

🥏>⚽

/in , /by

Leading up to YHCs Q of Ultimate, a request came in from Abacus to allow for a soccer game to be played in the extra field.  The hope was to gain enough interest to have the soccer game fully populated while also easing the size of the Ultimate game.  Unfortunately, we didn’t get enough interest for the soccer game and 2 games of Ultimate took shape.  Kudos to Abacus for attempting to create some “game” diversity to perhaps draw a different group of enthusiasts and keep things interesting.

Warm Up: 

  • good mornings, willie mays haze, franks

The Workout:

  • 2 Games of Ultimate, 4 teams.
  • Variables for Gameplay
    • Game Start involved each team lining up at their endzone line with a sprint to the middle where the disc was set.  The first team to get the disc got to start their move to the opposing endzone.
    • On Score, there was no “kick-off”, instead the disc was immediately turned over to the opposing team to start their advance to the other side.
    • No Workouts on drops or scores were included
Mary: None

FNGs: Gatorade and Hotwheels

Announcements:

  • Sombrero getting close on a service day from the Town of Holly Springs
  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • No OYO – In F3 Speak that means Not On Your Own.  We are part of a community here and we should act as a shoulder to hold up the guy next to us.  If you need help, ask for it.  If you see someone in need, dont wait to be asked.  The cause for sudden loss of Hayden Panettiere (36) has yet to be determined but the news reports on her history with depression, alcholism, and domestic violence.
  • 2.0s return to school and some off to college.  Keep them safe and provide them with the strength required to get back into the swing of school.

@Abacus the OG @Send It @8bit @Rico @Mr. Terrific @Gump @Firstblood @goomba @Extra Butter @Banana Seat @Cupid @Ponzi @Bumblebee @GeekSquad @Red Light District @kazoo @Gillette @Flip Phone @Bleeder @arrowhead @Sombrero @FRAM @Breach @Play-Doh @Friday Night Lights @Wham-O @Jellybeans @Clunker @wildhorse @Jolly @rivers @duplo @WetBandit @heatwave @U.T.I.  and FNGs @gatorade @hotwheels

 

Inspired

/in /by

 

I’ve been out of town for a few weeks with work and some vacation.  I was keeping up with Slack to see all the great mumblechatter about the Qsheet and the push by Lipstick, followed by Sardine to lead.  I knew I wouldnt be around earlier in the week, looking down the line I could see these dudes werent playing around, not much was left but I did find Cletus open for Friday.  LFG

Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks
  • Mozy through the baseball field spectator area and train everyone on the workout for Thang 1

The Workout:

Thang 1: DORA Obstacle Course

From the far entrance of the Cletus baseball fields, pair up and switch off until DORA is completed.

Partner 1 starts on the DORA exercises – 100 Merkins, 200 LBCs, 300 Squats

Partner 2 makes their way to the center snack shack.  On the way they…

  • Complete Carioca in either direction, splitting the distance until they reach the bleachers
  • Picking either set of bleachers, go up and then down the entire height of the seats
  • Once complete, mozy to the dugout and complete ball walkers from one end to the other.  Balls2Walls while walking on hands.
  • Mozy around the snack shack and return mozy to Partner 1 to switch off

*** Quick Intermission for 15 Penalty Burpees for late arrivals ***

Thang 2: 7s on the Hill

We mozy’d from the far baseball entrance around the back of the fields to the small hill between 2 fields.

  • Bottom of Hill start with 1 burpee
  • Run Up Hill
  • Top of hill, 6 Big Boy Situps
  • Run Down Hill
  • Repeat adding/subracting 1 until the last round is 6 burpees and 1 Big Boy Situp.

Mary: Pickle Pounders, Heel Taps, Homer2Marge

Announcements:

  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • Skittles will be going on a mission trip in September

@Woody @Sombrero @Highlife (Raleigh) @Jolly @Skittles @BlueCrush @Wiggly @School Bus  @Lube @3rdDay @Firefly @rivers @wildhorse @Foot Fault @Shooting Blanks

Lost Treasure

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FNGs: 1 new guy who moved from Charlotte. Named him GeekSquad

Warm Up: gm, ssh, wmh, sir fazio, imperial walkers, hill billies, seal clap, overhead clap.

The Workout: Arrived at Mutiny early to check out what the site had to offer. I had a few ideas based on previous backblasts and google maps. Abacus and the FNG arrived so we started warm-ups.

Main Event:

20 AMRAP at the playground

10 squats, 10 lunges, 10 merkins, 5 pull ups, 5 burpees

Run to the stop sign next to the tennis courts and back to the playground.

10mins of Core (45 on / 15 off)

pickle pounder, lbc, 6 inch hold, heel taps and homer to marge

Mary: light stretching

Announcements: none

T-Claps (Recognition): Lipstick for picking a whole week of Q spots

Prayer: kids returning to school

Hills and Humidity

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FNGs: 2 Kimble and TestTube

Warm Up: none

The Workout: 6 mile route from Panera through the back entrance to the 12 Oaks clubhouse and back up to new hill and back to Panera. 

Mary: none

Announcements: Apex CSAUP coming up, Travis Manion run and ruck

T-Claps (Recognition): none

Prayer: PAX with new babies, active military

Leg Day at Sheepdog

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FNGs: No

Warm Up:  SSH, frankenstein, good morning, willy mayes hayes, some noname straight leg stretch

The Workout:  Though the end of this oppressive summer humidity can’t come soon enough, the focus for YHC is moving toward climate relief and higher mileage runs.  Time to prep the legs for the task ahead, so I copy/pasted a tried and true leg-centric workout straight from the P90X routine of ye olden days.

Proper form was stressed – quality over quantity.

  • Mosey to the benches on the side of the school for Bulgarian split squats, 15 ea.
  • Found a curb for calf raises.  25 each , I think.
  • Mosey to the rear of the school for Speed Skaters, 20 (?) each.
  • Mosey to the right side for People’s Chair, 60 second count.  YHC struggled with keeping proper form on this, validating his decision to work legs b/c they’re weak af.
  • Mosey to the front entrance for reverse lunges, 15 each.
  • Side step lunges, 15 each.
  • Mosey back to the start for single leg deadlift squats, 15 each

Mary:  Just stretching those legs out.

Announcements:  Nope

T-Claps (Recognition):  I had the pleasure of watching 16-Bit being a great example and role model to his son today.

Prayer:  16’s Dad’s health

Out of Time

/in /by

FNGs: wilson, Mr. Terrific’s neighbor

Warm Up: ssh, imperial walkers, hill billies, sir fazio, wmh, standard merkins

The Workout: The plan was to mosey to Veteran’s Park on the greenway from Purple Cobra. We stopped halfway for 15 LBCs and 10 merkins. Our next stop was the parking lot near the pavilion where each PAX found a parking spot and held a high plank as each person bear crawled to the last spot.

We moseyed to the pavilion for 10 prisoner squats, 10 split squats and 10 count preacher chair and 10 count balls to the wall. Next round we increased the count to 20

Headed to pier for 10 count of urkens, durkens and dips. Repeated for a 15 count. Found the railing for 15 count of inverted rows.

Before heading back we grabbed a rock for curl to overhead press and rut rows for 15 count. Increased to 20 count for an additional round.

Mosey back to Jones

Mary: ran out of time

Announcements:

T-Claps (Recognition): none

Prayer: upcoming travel for pax

One Big Circle

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FNGs:none

Warm Up: Discussed route and pace for runners and ruckers

The Workout:5 mile loop leaving Fleming loop park towards Judd Parkway to Academy St and back to Judd for 5 miles. Added an extra loop before we left the parking lot and on the return back to the park.  

Mary: none

Announcements: stay hydrated, go ruck raffle for q’em all challenge

T-Claps (Recognition):none

Prayer: flip phone’s family, popeye new baby boy, finkle’s friend with premature birth