Was looking forward to Qāing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that Iād map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.
Must Be the Warm Up! Multiple PAX ECād already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many ECāers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.
Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!
Must Be the Workout! This āone hourā run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you havenāt seen in a while, and finally, the shenanigansāask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.
Must Be the Mary! No, actually it couldnāt be, there was no Mary
Must Be the COT!
Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family
Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, thatās not what happenedā¦ But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.
Any Given Sunday BB
/in Any Given Sunday /QIC: 187PAX: Axe, Pikachu
FNGs:nope
Warm Up:Good morning, SSH and windmills
The Workout:6 mile loop
Mary:cool down
Announcements:ATT Long Run 27th, BRR hats see Slack Channel āBRRā
T-Claps (Recognition): Axe getting some PRās today!
Prayer:Pikachuās wife LeeAnn
Are you a Member of the Clergy?
/in Ground Pounder /QIC: Fanny PackPAX: 3rd Cousin, abacus, Big Ditch, Dusty, Fanny Pack, Farva, Forceps, Motor Boatin', Pumpkin Spice, Quiver, Shredder, Strawberry Hill, Wallaby
Sometimes when an FNG shows up, you gotta ask, “are you a priest or pastor, or member of the clergy?” Because we’re about to talk about rock spanks with consent and without consent and pickle pounders, etc. Today’s FNG Abacus, was not a member of the clergy so we had the “all clear” to commence with the best mumblechatter in Southwake. YHC sought to set the stage for ridiculousness by introducing the Bag of Wrenches (about a 30lb. bag of wrenches, literally) that would accompany us on our short journey today.
FNG’s:Ā Welcome aboard Abacus!!!
Warm Up: Shredder got us started off with SSH x 15 IC as YHC got some extra gloves for our FNG. This was followed by Good Mornings x 20 IC, Imperial Walkers into Hillbillies x 15 IC, Hand Release Merkins x 20, Seal Claps x 10 IC, Overhead Claps x 10 IC, Donkey Kicks x 20 IC, Hand Release Merkins x 10, Good Mornings x 10 IC.
The Workout: Mosey over for some rock work as Shredder and Pumpkin Spice shared the load of Bag of Wrenches.
Circle of Rock
2 Rounds of each: Squats x15, Rut-Rows x15, Hand Release/Release Merkins x 10 IC, Curls for the Girls x15, Tricep Extension x15, Rock Spanks x15 IC, Chest Press x25, Shoulder Press x15.
The circle of rock continued except 4 PAX stepped up to do 25 Curls for the Girls with the Bag of Wrenches, while the rest of the circle did AMRAP Ground Pounders the entire time. PAX not Curling or Pounding were Planking.
Wall of Pain
Each PAX took a turn doing 25 Curls for the Girls with the Bag of Wrenches while the rest of the PAX alternated between BTTW and People’s Chair. With 13 fellas…this took awhile!
Mosey to the playground with Shredder and 3rd Cousin grabbing the bag to travel. When we got there, 4 different PAX stepped up to be our “wrench curlers” while all others did AMRAP step-ups. PAX not curling or stepping, were planking.
Mary: LBC’s x20 IC, Homer to Marge X 20 IC, WW1’s x 20, Pickle Pounders x20 IC, short mosey back to the flag for Donkey Kicks x 10 IC. I told these guys not to leave open spots on the Q Sheet!
Announcements: Long Ass Run, March 27th. Downtown Train has an April “Neighborhood Challenge” coming up.
T-Claps (Recognition): Pumpkin Spice and Forceps for the double down and Pumpkin Spice will be on the VQ at Ground Pounder next week. That dude is gonna uncork it on us! Welcome Abacus (works in finance…close to Bean Counter…but).
Prayer: Motor Boatin’ and his new job, Pumpkin Spice has a friend who has recovered from a possible brain tumor, fellow PAX in Carpex with various injuries, those struggling with addiction, depression, mental illness, and grief. When we pray…God moves! YHC took us out.
Why Would 21 PAX Post for a Wednesday Run? Must Be the Sprints!
/in Running 4 the John /QIC: YogurtPAX: Axe, Bobby Boucher, Cupid, Dauber, Dumbo, Emeril, Full House, Katniss, Lipstick, Luigi, Mad Dog, Martini, Maybelline, McNugget, Pablo, Redenbacher, Roger Roger, Skidmark, U.T.I, Vasoline, Yogurt
Was looking forward to Qāing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that Iād map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.
Must Be the Warm Up! Multiple PAX ECād already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many ECāers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.
Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!
Must Be the Workout! This āone hourā run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you havenāt seen in a while, and finally, the shenanigansāask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.
Must Be the Mary! No, actually it couldnāt be, there was no Mary
Must Be the COT!
Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family
Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, thatās not what happenedā¦ But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.
FML Visits Sheepdog
/in Sheepdog /QIC: PikachuPAX: 187, Breach, Cancun, Cupid, Farva, Gump, Pikachu, Shredder
Saw a nice spot open on the Q Sheet for Sheepdog and decided to take it up with the shield lock. 187 stepped up and a co-Q it was!
FNGs:
Not today – maybe a good thing, who knows
Warm Up:
Newly named Australian Slaughter Starter – 20x Turkish Getups OYO
5x Burpees for Cupid coming in on two wheels
SSH x20 IC
Daisy Picker x10 IC
Frankenstein x10 IC
Sir Fazio x10 forward/backward
Seal clap x10 IC
Squatted overhead clap x10 IC
The Workout:
Mosey to the end of the parking lot and line up for 11s. Donkey kicks, sprint to other end, star jumps, mosey back.
Mosey to the nearby school wall – Preacher’s Chair x10 down the line, followed by Balls to the Wall x10 down the line
Mosey back to the parking lot for Freddie Mercury x10 IC before handing off to 187
Indian run to the back of the school
Build a bear on four square squares
First half of around the clock merkins
Mosey to nearby wall – spider man shuffle down the wall, plank shuffle back
Australian mountain climbers x10, squat jumps x10, australians x15, squat jumps x15
Mosey back to squares for second half of clock merkins
Mary:
Variety of core exercises at 10x IC
End with running in place up downs
Announcements:
Long ass run on ATT
Shield Lock TED talk on Tuesday
T-Claps (Recognition):
Shredder for holding down Sheepdog – an awesome AO for those that haven’t visited it!
Great to see Yogurt mid-way through his bike ride too.
Prayer:
YHC’s M
All the highlights
/in To Be Determined /QIC: PikachuPAX: 187, Big Ditch, Bondo, Cancun, Dahmer, Fanny Pack, Pikachu, Snap, Tetanus
YHC’s 2nd TBD Q of the year. Tetanus was kind enough to award me a sweet Staff / SYITG shirt after this one. Very snazzy!
FNGs:
None today
Warm Up:
Mosey to the end parking lot
SSH x20 IC
Daisy picker x10 IC
Good morning x10 IC
Sir Fazio x10 IC forward/backward
The Workout:
Mosey to the playground
4 corners on the soccer field loop – 5x pull ups each time past the playground, 5x merkins, 10x carolina dry docks, 15x squats, 20x freddy mercury IC at the respective corners. After 2 laps we mosied to the amphitheater
Partner up – alternate between dips and balls to the wall – dips IC as timer, 30x, 20x, and 10x
Mosey to the middle parking lot and grab a rock. Bearly curling down, crab soccer back
Mosey across the street to the pit for the big hill. 7s on the hill with derkins on the fence (top rung!) and monkey humpers at the bottom
Mary:
Mosey to the tennis courts
LBCs x20 IC
Pickle Pounders x10 IC
Sadly we were out of time
Announcements:
Long ass run on the ATT
T-Claps (Recognition):
Cancun – dude is killing it!
Prayer:
YHC’s M
Everyone Needs a Little Mercy
/in Disney /QIC: Fanny PackPAX: 187, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, Fanny Pack, Kid Cracker, Mad Dog, Nemo, POTS, Roger Roger, Sprinkler, Warbucks
A beautiful weather morning for 13 HIM to show up at the “Happiest AO in SouthWake”. YHC had pre-blasted that loud voices would be heard during a few audible exercises at Disney today. YHC had also heard that a decent contingent of Disney regulars had a pretty stationary (albeit painful) beating at Possum Trot the day before, so I decided to keep the feet moving. Fairly certain we got a bit over 2 miles.
FNG’s:Ā None
Warm Up: SSH x 40IC, Good Mornings x 20IC (always a crowd pleaser), Sir Fazio Arm Circles (F/R) x 10 IC.
The Workout: Counted off by two’s and formed two lines for a lengthy Indian Run to the front of the high school by the circle. Group 1 would bear crawl around the circle, while Group 2 did AMRAP dips on the nearby benches. We then rotated. Now it was time for voices to be heard. We stayed in our groups and each group took a turn doing an Indian Run line from the circle up the hill of the parking lot and return, while the other group did the “loud call”Ā AMRAP exercise. Warbucks called for group 2 to do Pickle Pounders while Group 1 was gone. Roger Roger called for Group 1 to do WW2’s while Group 2 was gone.
We basically repeated this sequence in a couple more spots on our travels today. Next, we went to the bottom of another hill around the side of the high school. Each group took a turn sprinting up and down the hill with 5 Star Jumps at the top. The group waiting did AMRAP LSF’s.
Back to the Indian Run lines…this time to the Abyss. Once again, Groups took turns going down the stairs and returning, while other group did the “loud call” AMRAP exercise. At the bottom of the Abyss, groups did Mickey Mouse Merkins.
Round 1: 3 Mickey Mouse Merkins at the bottom, Group 2: Burpees at the top, Group 1: Hand-Release Burpees at the top.
Round 2: 5 Mickey Mouse Merkins at the bottom, Group 2: Homer 2 Marge at the top (as Bondo said…everyone needs mercy sometimes), so Group 2 returned the favor this round.
Final Round: 7 mickey Mouse Merkins at the bottom, Group 2: Shoulder Taps, Group 1: Star Jumps.
We did one final whole group Indian Run back to the flag for Mary.
Mary: Zebra Kicks x 20IC, LBC’s x 20 IC, Box Cutters x 20IC, american Hammers x10IC (cuz everyone deserves some mercy).
Announcements: Long Ass Run, March 27th. Check the Slack.
T-Claps (Recognition): Great job to the PAX for picking up the six many times today…this is what we do men!
Prayer: Maggie Peterson., friend of Roger Roger with breast cancer. Pikachu’s M and some ongoing pain concerns. Bondo stepped up to take us out.
Partner Up
/in Thunder /QIC: DustyPAX: Boitano, Dusty, Foul Ball, John Deere, Kubota, Lipsync, Pikachu
7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.
FNGs: None
Warm Up:Ā Ā SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles
The Workout:
Starting at the playground:Ā Pax Partners up and take turns completing :Ā 5 sets of two exercises:
Partner 1 – 5 pull-ups, Partner 2 – 10 merkins
Jog to pavilion:Ā Continue with same partner, completing 5 sets of two exercises:
Partner 1 – 10 one leg step-ups, Partner 2 – Ā balls to the wall
Then completing 5 sets of two exercises:Ā Partner 1 – 10 dips, Partner 2 – Ā 10 Squats
Jog to baseball fields:Ā 5 sets of two exercises:
Partner 1 – 10 upright rows, Partner 2 – Ā diamond merkins
Jog to rock pule:
2 sets of four exercises:
10 curls
10 triceps presses
10 upright rows
10 shoulder press
Mary:Ā LBC’s, WWI, peter parkers, low slow flutters, plank holdĀ (repeat)
Announcements:Ā Long run coming up at the end of the month
Prayer:Ā Favorable test results for Pikachu’s wife, Peace and Gratitude
Rockin at the Grave
/in Kennys Grave /QIC: FinklePAX: Cancun, Finkle, Gamecock, H1N1
FNGs: none
PAX:Ā Ā @Cancun, @Gamecock, @H1N1, @Finkle
Warm Up: Mosey around parking lot followed by SSH’s, Good mornings, Windmills, Down Dog into Pigeon stretches, and ending with Imperial Walkers.
The Workout: We took a trip to the rock pile to do a circuit of rock exercises followed by a lap around the community center gym after completing each set.Ā The sets consisted of curls for the girls, overhead press, tricep extensions, all in cadence to 10.Ā Then rock merkins 10 each arm, ending with rut rows and a lap.Ā Next, we did a circuit of 10 WW2’s with a rock, bench press in cadence to 10, skull crushers to 10, and 10 bus drivers in cadence followed by a lap.Ā Next, round was a R/R of the first set with a lap.Ā Last set was all legs with rocks.Ā We did 20 sumo squats, 20 alternating lunges, and 25 calf raises in cadence and R/R before we took our last lap around the community center.
Mary: We did a merry-go-round of ab exercises to get those nice chiseled abdominals.
Announcements: Upcoming lunch this week at Mason Tavern in HS and lots of volunteer opportunities coming on slack.
T-Claps (Recognition): Good to see @H1N1 this morning.
Prayer: @Norm and family with Covid, @Finkle shared about a close friend in HS who just found out she has Covid as well.Ā @Finkle led the prayer time.
This was a really bad idea. Also, does it even snow in Australia?
/in Possum Trot /QIC: 16-bitPAX: 16-bit, Abe, Endo, POTS, Price is Right, Shiv, Sprinkler
To address the second part of the title first, yes, it does indeed snow in Australia.Ā When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped.Ā I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.
To the first point, yeesh, what was I thinking?Ā Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot.Ā I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary.Ā I finally decided on one because it didn’t seem that bad.Ā Boy, was I wrong.
Today’s workout was an ab beatdown.Ā It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body.Ā What I planned for was a tabata workout but it didn’t fully work out.
FNGs:
Not today
Warm Up:
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm Circles x10 IC forward and reverse
The Workout:
Expectations with the PAX were set.Ā We’d start with some “warm up” ab stuff and then get in to the meat of the workout.
Marionettes x10.Ā These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right.Ā A full cycle is 1.
Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.
It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off.Ā We’d do each exercise 6 times before moving on to the next.Ā The exercises were
Low slow flutter
Hello Dolly
Boat/Canoes
Gas Pumps
Australian Snow Angels
By round two of LSF I realized this might have been a bad idea.Ā There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on.Ā Then, about mid-way through Dolly, Shiv walked off.Ā YHC assumed he had just gone to water the trees and didn’t think anything of it.Ā A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there.Ā After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv.Ā Luckily Sprinkler and I found him running up and down the road by the ball fields.Ā He was modifying since he was struggling with the abs.Ā We were happy to see him and glad he was ok.
Upon returning YHC called an audible.Ā We would cycle through the remaining three exercises as the tabata timer clicked down.Ā We got through two more rounds before coming up on time.Ā No one was sad.
Mary:
The whole workout was Mary.
Announcements:
Nothing came up that was of any importance.
Prayer:
Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.
Prayers for Norm and his family as they heal through COVID.
It was great to get back out there and lead a workout.Ā I didn’t realize how much I missed it until I was back out there.Ā I look forward to see you all again more.
010000
Get WRECKED
/in Purple Cobra /QIC: PikachuPAX: 187, Bobby Dall, Cancun, Cupid, Full House, Pikachu, Warbucks
7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:
None today – would’ve been a fun one for them
Warm Up:
Slaughter Starter – 20x burpees OYO
SSH x20 IC
Daisy Picker x10 IC
Good Morning x5 on my up/down
Sir Fazio Arm Circles x10 forward/backward
Goofball x20 IC
The Workout:
Mosey to “that hill”
WRECKED:
Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)
Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats
El Capitan – lung walk up the hill, standard merkin every lung
Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps
Everest – lung walk up hill, squat every two lunges
Diamon Merkins x20
Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:
Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.
LBC x20 IC
Have a nice day
Announcements:
ATT long ass run
T-Claps (Recognition):
BURPEES!
Prayer:
YHC’s wife for test results
Bobby Dall’s co-workers family