24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”
FNGs: Nada
Warm Up:
Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees
The Workout:
Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.
Rock Push/Mini Dora: Fanny Pack
Group 1 moseyed to the rock pile for a rock push/mini Dora.
First a round of Balls to the Wall and rock chest presses, then
1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:
Groundpounder x 50
Curls for the girlz x 100
Triceps extensions x 150
Round 1 ends with an indian run down to the pit to switch up with Group 2.
Field of Dreams: Tetanus
Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.
First base (1’s) do Febreeze AMRAP
Second base (2’s) perform Catalina Winemixer AMRAP
Third base (3’s) perform Lt. Dan’s AMRAP
Home plate (4’s) complete 15 burpees
Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.
Final score 7-7
Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.
Mary:
low slow flutter (x20, x15, x10)
Freddie Mercury  (x20, x15, x10)
Homer to Marge  (x20, x15, x10)
Pickle Pounders  X20
Final Thoughts: “If you think you can, or you think you can’t, you’re right.”
“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”    -Dr. Joe Dispenza
Announcements:
Need volunteers for mulching
This Sunday food ruck hilltop needmore park to mommas house of thrift
Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)
Prayer:
Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter
Florence  work assignment in Wilmington
Little bit of this, Little bit of that…
/in Kennys Grave/by Banana Seat15 HIM chose to workout at Kenny’s Grave today. Here is what we did.
Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10
The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s
Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done
Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.
Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND
Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.
Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX
Thanks to 16-Bit for taking a group today.
BS Out!
Run and Upper Body Fun
/in Any Given Sunday/by VasolineFNGs: None
Warm Up: 10x Fazio Arm Circles (FWD & Reverse), 10x Imperial Walkers, 10x Hillbillies, 25x Straddle Hops, 25x Merkins
The Workout: 1st half: 4-mile jog starting by exiting Womble Park and making R on Grigsby Rd, R on Raleigh Rd, R on Holly Springs Rd, R on Bass Lake Rd, R on Stinson, back to Womble followed by 1 loop around the park and finishing up at the rock pile located at the end of the lower parking lot. 2nd half: 25x Merkins, Grab 1 medium rock and 1 large rock followed by 3 sets of 15x Curls for the Girls (Large Rock), 10x Overhead Tricep Extensions (Medium Rock), 10x Shoulder Press (Medium Rock), 15x Bentover Upright Row (Large Rock). After the 1st set completed 25x shoulder-width Merkins, 2nd set completed 25x narrow-length Merkins, 3rd set completed 25x wide-length Merkins.
Announcements:Â HSHM cancelled
T-Claps (Recognition):Â Successfully got through my first of many more Q’s to come…
Prayer:Â anyone suffering from the loss of a loved one or hospitalized/quarantined during these tough times; school children who will continue to stay at home for online learning that depend on school meals or may not have the most stable environment at home, anyone suffering from addiction of any sort, especially drugs and/or alcohol
I like big tires and I cannot lie.
/in Mutiny/by FramFNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10, Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout: YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions. Once the ME starts neither rocks nor tires touch ground. Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground. So during the rotation PAX had to pass the coupon to the next group. 5 burpees per drop to be tallied up and done at end…a few more audible mumbles. After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group. Big Tire Group. 3 PAX per tire. For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion. 3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC. 4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle. They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.
Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:Â Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.
Beautiful weather this morning! Overcast with a light drizzle. Could not get much better this time of the year!
/in NeedMore Ruck/by SprinklerRolled in to Hilltop Needmore Park to find none other than Pots. We chatted a few minutes and the PAX started rolling in. We packed up all of the Ruck packs and we are off at 6:00 am.
FNG: None
The Workout: We Rucked from NeedMore AO to Momas House of Thrift. Great mumblechatter along the way. Midget was his normal mouthy self this morning. We estimated we had around 400lbs or more we dropped off this morning. What a great way to start your Sunday off giving like we are called to do. Slid over to Dunkin wher Midget picked up the bill for coffee and donuts. Headed back to the Park and we ended up with a little over 8 miles. Way to show up this morning!!
Announcments: Mulch sign up
T-Claps: Midget for headlocking Hot Tub Time Machine and No Sugar to make the drive from Raleigh. Great having them join us this am. Midget for the hospitality at Dunkin. 8bit (2.0) for being so active and keeping us straight. Good Luck to him as he travels to NY.
Prayer: YHC took us out! It’s an Honor to Co-Q this AO with Pots!
Some Stones You Can Control
/in AO Post, Ground Pounder/by Fanny PackDistributive leadership opportunities were pre-blasted for Ground Pounder today. One of the best things we can do as men is recognize the strengths in other men around us and encourage them to lead alongside us. HIM’s need to be intentional about giving other men a chance to lead. One characteristic of YHC’s workouts is giving others a chance to take some leadership… and I’m not just talking about taking the cadence count when YHC is winded. Talking about intentional distribution here! 4 pax posted at Ground Pounder on a thick, foggy Saturday morning for some upper body blasting!
FNG’s: None
Warm Up: SSH x 20, Windmills, Merkins x20, SSH x15, Sir Fazios, Merkins x15, SSH x10, Frankenstein’s, Merkins x10.
The Workout:Â Mosey to the rockpile and select a rock. There were no Farva, Pikachu, or Shredder size rocks chosen today! Â Circled up for curls for the girls, Tricep press, squats, rut rows, shoulder Press. 5 burpees, 10 star jumps, and 5 double merkin absolutions. Each pax then took a turn moseying up the parking lot, doing typewriter on the curbs and going fast feet back before returning. Each time a man left, they would delegate leadership for exercise and counts to another pax in the circle. During this time, there were many, many rock exercises chosen , including some Mary-type exercises and burpees, Star Jumps and more through the two whole rounds we did this.
Next, pax were instructed to trade rocks for two, hand-held, well-controllable rocks. Oboe, always quick with a line says “here’s two rocks I can control” while positioning rocks appropriately.
Going to the wall, YHC led the pax in 20 IC Shoulder Press, 20 front raises, 20 lateral raises, and an each pax 20 count of BTTW.  We proceeded to repeat this two more times with 15 and then 10 counts, respectively. Finished with 5 counts of above exercises and a 20 count each pax of People’s Chair. Mosey on over for Mary.
Mary: 20 IC LBC, 15 IC LSF, 10 PicklePounders IC, and 5 IC Homer to Marge.
Announcements: Mulch, Food Ruck at Needmore tomorrow.
T-Claps (Recognition): the pax making it happen out there!
Prayer: DOA’s father in law battling cancer, Saadiq, guy living with Pumpkin Spice and light on his path forward. YHC took us out. Honor to lead.
Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!
/in AO Post/by KatnissEC:Â Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline
FNGs: Welcome @Fanta
Warm Up: Mosey to the far lot to keep the noise down a “little”. 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:
It was a celebration week for Sprinkler. He had his 1yr F3 anniversary this week and turned the big 50 today. RESPECT! What better way to celebrate than an F3 party! 41 STRONG today. Nice showing F3Southwake, way to end the HS Q-Duel week!!!
Count off by 2’s and divide up.
1’s with Sprinkler and 2’s with YHC:
1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s
Well the plan is below, but since we split up I can’t speak for both groups. I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!). I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well. The surprise for me was the Pavillion intermission which turned out to be a beast! We had a Round 3 planned just in case, but not a chance on that one! I’m sharing and saving the workout below because I would like to complete it as written sometime. It’s a great start to a CASUP if you ask me!
We even had an FNG today. Welcome Fanta, from San Diego and use to work for Pepsi!
Mary:Â 1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements: Bass lake mulch. Sign up!, Q-Duel coming to FV next week. Show some love, check Slack
T-Claps (Recognition):Â 41 strong!
Prayer: Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid. Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)
Cletus August 7th BTTW forever count!!!
/in Cletus/by KatnissFNGs: Nope
Warm Up: 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 15X Seal Claps, 15X Imperial Walkers, 15X Hillbillies, 15X SSH
The Workout: These guys came to play and added difficulty through out the workout. This Q needs to up his game!
Mosey to side of Rec Center
Thing 1:
10 Count BTTW by all Pax except Vasoline which was somewhere around 3-5 minutes of discussion before counting, 20X Derkins on fence first rung, 20X Derkins on second fence rung
10 Count BTTW by all Pax, 20X Erkins fence first rung, 20X Erkins on second fence rung
Thing 2
Rock work – 3 sets – 20X of everything in cadence – Overhead press, Ruck Rows, Curls for the girls, Tricep Press (added by AquaMan), Sumo Squats
Quick arrow sign creation to confuse Aquaman who pulled a lipstick on us. Then a fast 3 man Indian run around the baseball fields and back to check on Mary
Mary:Â 20 Pickle Pounders, Omnit Abs – 30 sec. Rocky Balboa’s, spoon hold, Russian Hammers repeat, Have a nice day!
Announcements: check Slack
T-Claps (Recognition):Â Vasoline for his slow BTTW count, Aquaman for adding in exercises, Oboe for getting a bigger rock in the middle of rock work!
Prayer: Unspoken and Spoken
Midget, your ride is waiting for hill work and EC……..???
/in Disney/by ShamWowQ-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX! It’s truly an international house of pain. YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….” I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.
PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.
Co-Q’d with the one and only Pablo Escobar! His triumphant return to Disney as Q was as expected.
FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/BÂ Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.
The Workout:
At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.
Group 1 – Broke into 2 smaller groups for 4 corners. 5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.
Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.
Groups did this for about 12 minutes and switched.
Overheard: “They’re dropping like flies”
Back to the Flag for Mary in our IR Groups 1 & 2.
Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!! Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today. All those in recovery and dealing with mental health issues. YHC took us out.
If You Build It They Will Come (Carrying Rocks)
/in To Be Determined/by Tetanus24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”
FNGs: Nada
Warm Up:
Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees
The Workout:
Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.
Rock Push/Mini Dora: Fanny Pack
Group 1 moseyed to the rock pile for a rock push/mini Dora.
First a round of Balls to the Wall and rock chest presses, then
1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:
Groundpounder x 50
Curls for the girlz x 100
Triceps extensions x 150
Round 1 ends with an indian run down to the pit to switch up with Group 2.
Field of Dreams: Tetanus
Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.
First base (1’s) do Febreeze AMRAP
Second base (2’s) perform Catalina Winemixer AMRAP
Third base (3’s) perform Lt. Dan’s AMRAP
Home plate (4’s) complete 15 burpees
Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.
Final score 7-7
Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.
Mary:
low slow flutter (x20, x15, x10)
Freddie Mercury  (x20, x15, x10)
Homer to Marge  (x20, x15, x10)
Pickle Pounders  X20
Final Thoughts: “If you think you can, or you think you can’t, you’re right.”
“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.”    -Dr. Joe Dispenza
Announcements:
Need volunteers for mulching
This Sunday food ruck hilltop needmore park to mommas house of thrift
Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)
Prayer:
Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter
Florence  work assignment in Wilmington
Sheepdog 8-7-2020
/in Sheepdog/by MartiniPAX:
Shredder (EC), Dovetail, 16-Bit, Fanny Pack, Martini (EC)
FNGs:
Not Today
Warm Up:
Lap around the lot, SSH, Good Morning, Windmill, Daisy Picker, Imperial Walker, Hillbillies, Sir Fozio Arm Circles
The Workout:
Round 1:Â Single Leg Squats x 10 (right then left), Merkins x 10 IC, Dips x 10 IC, Derkins x 10
Bear Crawl across drive way
Calf Raises x 10 IC, LBC x 10 IC
Lunge Walk back to starting position
Round 2:Â decrease each exercise by 2 reps
Duck Walk across driveway, Lunge Walk back
Round 3:Â decrease each exercise by 2 reps
Lunge Walk across driveway, Lunge Walk back
Round 4:Â decrease each exercise by 2 reps
Duck Walk across driveway, Lunge Walk back
Round 5:Â decrease each exercise by 2 reps
Bear Crawl across driveway, Lunge Walk back
Combatives – Blocking and Striking with Dovetail
Mary:
Reverse LBC x 15 IC, x 10 IC, x 5, IC
Heel Taps x 15 IC, x 10 IC, x 5 IC
Announcements:
Co-Q Duels next week, Mulching
Prayer:Â 16-bit Family member, unspoken