Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.
Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.
YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.
YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!
Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!
Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.
YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.
Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.
As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.
PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.
YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.
5:30am hit and we were off with the following workout.
Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.
Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.
The Workout:
Rock Curls
With the rock, performed 3 sets of 25 Curls in cadence
-Rock starting at top of the curl and half way down
-Rock starting at the bottom and curl half way to the middle
-Rock starting at the bottom and all the way to the top
-Happy Valentine’s Day…Love, Nemo
Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.
Pop a Squat and Core Speed
-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep
-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.
-Happy Valentine’s Day… Love, Yogurt
Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot
Bear Crawl Burpee Trains
Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10
-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.
-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.
-Happy Valentine’s Day…Love, Pikachu
mosey’d single file to the fence for the next group of exercises
Cupid Derkin Shuffles
-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence
-5 Derkins at the top then shuffle and move down a rung
-5 Derkins in the middle then shuffle and move down a rung
-5 Derkins at the bottom then shuffle and move back to the top
At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.
-Happy Valentine’s Day…Love, Banana Seat
People’s Suicides.. Get some Balls and Sprint
-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)
-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)
-Happy Valentines Day… Love, YHC
Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.
Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.
Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.
T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC
Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.
The Prison Yard 2/18
/in Prison Yard/by BreachPax of 9 got stronger in the Prison Yard on a mild February morning.
Double D, Fonzie, LED, FedEx, 8-Bit, Sprinkler, New Mexico, Dirty Pipes and Breach on the Q
Warm Up: Mosey around the parking lot and then circle up for some 22 rep counts of SSH, Frankensteins, and Imperial Walkers/Hillbillies
The Workout: 9 Stations (90 Seconds of work, followed by 15 seconds of rest to rotate)
Stations:
Tires
Flips
Sledge Hammer chops
Squats
Ropes
Double arm Slams
Waves
Weight Plates
Squat press
Squat Curl
Med Balls
Overhead Slams
Squat Toss
Kettle Bell
Swings
Sandbag
Reverse Curls
Tricep Extensions
Ab Roller
Jump Rope
Mary: 15 Burpees OYO for 3 pax members that were running behind today.
Announcements: Long Ass ATT Run on Sat 2/22
Prayer: Prayers for Forceps and his family and for a friend of New Mexico who is dealing with recovery from substance abuse.
The message for today was about slowing down and looking around. Live speeds by and if you don’t stop once and a while to enjoy it, it can blow right by you. Take the time to be in the moment and don’t let them all pass you by
Better late then Never
/in Kennys Grave/by ModifyFNGs: No
Warm Up: Quick lap around track with SSH, IW/HB, Good Mornings, 5 burpees.
The Workout: Kettle Bell Indian run down town with a stops at the springs: 11s (Turkish get ups/squats), parking lot 1: murkins, diamond murkins, and release murkins, parking lot 2: WW2, crunches, and a quick stop at the rails on the way back for erkins, derkins, and dips.
Mary: Have a nice day.
Announcements:
T-Claps (Recognition):
Prayer:
I was hoping for 5.
/in AO Post, Downtown Train/by Coal AshYHCs first Q in 2020 at Downtown Train. Decided we would go on a little field Trip. Seven PAX took on the challenge, worked hard, and hopefully got a little stronger this morning.
FNGs: None. Almost a year of Q’ing and still haven’t had an FNG.
Warm Up: Jog to Womble. Circled on tennis court for: 10 burpess OYO, Hangy things 10 count x 2, SSH x 25, Merkins x 10
The Workout: Mosey’d to rock pile for rock then headed to picnic tables for the following full body workout:
Round 1: Step ups with rock 3 rounds x 10, 20, 30. Between sets of step-ups SSHs in cadence x 30, x 20, x 10
Round 2: Irkins x 5, x 10, x 15. Between sets goblet squats with rock x 30, x 20, x 10.
50 LBCs in Cadence
Round 3. Dips in cadence x 10, x 15, x 20. Between sets of dips, curls for the girls in cadence x 30, x 25, x 20.
50 Mountain climbers
Round 4. Lunges x 5 each leg, x 10 each leg, x 10 each leg. In between sets American hammers in cadence x 15, x 20, x 25.
Feel like I am forgetting a round, but…
Returned rocks and lined up for hallelujah Indian runs. YHC was hoping to do this the entire way back to Downtown Train home base, but was running short on time and we eventually just pivoted to a brisk jog back.
Mary: Got back in time to honor Da Business’s request of 5 burpees OYO.
Announcements: Long run Saturday on the ATT, multiple distances available ending at Mellow Mushroom in Durham. Multiple 3rd F opportunities coming up. Greenhouse build 2/29.
T-Claps (Recognition): All PAX this morning for working hard.
Prayer: Minute of silence for Forceps and his family.
Last Man Standing
/in AO Post, Paradise City/by SkidmarkYHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.
This is also a great workout to prepare for the South Wake Beer Mile in October.
EC: Deadbolt, Mookie, Skidmark
FNGs: None
Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies
The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway
Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.
Return to basketball court
Mary: 10 minutes of stretching
Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.
T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!
Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions
Take your time, we will wait.
/in Any Given Sunday, AO Post/by Coal AshTen for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.
FNGs: Nope.
Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.
The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble
Mary:
Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.
T-Claps (Recognition):
Prayer: Forceps and his family
Intensity at Red October
/in Red October/by DauberFNGs: None
Warm Up: Partnered with Mutiny PAX. FedEx brought the following exercises: SSH, Sir Fazios, Moroccan Night Clubs, Imperial Walkers, and hillbillies. Three PAX for Red October.
The Workout: Dauber took the cards he made for Valentine’s Day and adjusted the number of reps by half.
Mary: Running late from all the intense KB and other exercises. Stayed under the shelter and did not join Mutiny PAX on the tennis courts. Light stretching, pickle pounders, H2M, 6 inches. Healthy mumble-chatter throughout while listening to Some classic Rock.
Announcements: ATT run, run support.
T-Claps (Recognition):
Prayer: Forceps and his family. 16-Bit traveling. Unspoken.
An honor to lead you men. -Dauber
Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP
/in AO Post, Ground Pounder/by MookieQ Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.
Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.
Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.
Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.
Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.
The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.
Station 1: All with Rock
Squats X20 on YHC’s Up and Down
Squat Presses X20 on YHC’s Up and Down
One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”
Finished up this station with Upright rows X20
Cusack’d to Station 2
Station 2: All with Rock
-Ground Pounders X15
-Simba’s X5 left to right\right to left
-Wonder Bras X20 in cadence
Cusack’d to Station 3 (Playground)
Station 3: (Playground) All with Rock
-Uneven Merkins on Rock X10
Derkins X10 in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position
Dips with Rock X15
Cusack to Station 4
Station 4: All with Rock
-Overhead Presses X20
-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)
-Tricep Extensions X20
Station 5: All with Rock
“Nemos”
-Start at top curl half way X25
-Start at bottom curl half way X25
-Start at bottom all way to top X25 (all exercises in cadence)
YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”
Station 6: (Back side of the bathrooms along the wall)
-Peoples Chair with Bus Drivers X15 in cadence
-Balls to the wall X20 in cadence
-Peoples Chair with Bus Drivers X15 in cadence
YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.
Station 7:
Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back
Rinse\Repeat
Back to the rock pile for 2 burn out sets of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).
Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!
Announcements: Check slack for 3rd F opportunities
T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.
Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.
Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..
/in AO Post, Cletus/by MookieQ Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.
Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.
YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.
YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!
Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!
Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.
YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.
Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.
As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.
PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.
YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.
5:30am hit and we were off with the following workout.
Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.
Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.
The Workout:
Rock Curls
With the rock, performed 3 sets of 25 Curls in cadence
-Rock starting at top of the curl and half way down
-Rock starting at the bottom and curl half way to the middle
-Rock starting at the bottom and all the way to the top
-Happy Valentine’s Day…Love, Nemo
Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.
Pop a Squat and Core Speed
-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep
-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.
-Happy Valentine’s Day… Love, Yogurt
Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot
Bear Crawl Burpee Trains
Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10
-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.
-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.
-Happy Valentine’s Day…Love, Pikachu
mosey’d single file to the fence for the next group of exercises
Cupid Derkin Shuffles
-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence
-5 Derkins at the top then shuffle and move down a rung
-5 Derkins in the middle then shuffle and move down a rung
-5 Derkins at the bottom then shuffle and move back to the top
At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.
-Happy Valentine’s Day…Love, Banana Seat
People’s Suicides.. Get some Balls and Sprint
-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)
-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)
-Happy Valentines Day… Love, YHC
Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.
Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.
Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.
T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC
Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.
Uturn DRP
/in U Turn/by DawgpoundFNGs: None
Warm Up:
Circled up for the following.
Bounce while YHC explained the format for today’s run. The 3 milers will start at 6:25 and will be lead by Sprinkler. The 5 milers will go out together and will have three pick ups. The first one being in 12 Oaks at the circle. The idea here is that this would be a long pickup but should be safer than Old Apex Holly Springs road. The second pickup would be at the corner of Irving and Green Oaks. The last pick up would be at the end. The hope/goal was that all pax would finish at roughly the same time.
Foot traces in both directions
Frankensteins
Hip Openers
The Workout:
We ran. Seriously for Uturn what do guys put in this section.
Mary:
Cirlced up for runners pose, and pigeon stretch.
Announcements:
Next Saturday is the ATT Long ass run.
Holly Springs Food Cupboard will be held the second week of October
T-Claps (Recognition):
Forceps
Q Source Message of the day:
Q 1.1 DRP (Daily Red Pill)
The daily commitment to accelerate Fitness, Fellowship and Faith
A man can not get right on their own.
“Going it alone, the Mascot is doomed to fail because no man can disengage the death grip he holds on his own status quo. Absent a Disrupter, a man willing and able to create a disturbance in his enervated life, he will remain just as he is, clinging to the capsized boat of his life and incapable of initiating the Movement required to Get Right.”
Mascot is a symbol of a something rather than the something itself.
The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment.
The mascot has to commit to Movement, not just its appearance.
He must decide to turn Pro rather than continue life as an Amateur
The HIM knows that proper personal alignment requires the constant honing that can only be done through daily practice. His focus Is on Preparedness.
An Amateur will start each day with the Blue Pill and live a life of seeming rather than being.
No man is too far wrong to Get Right. It takes just one small movement. The decision to take the Red Pill. To commit to your acceleration.
Prayer:
Forceps and his family
Like a Box of Chocolates
/in Crazy Ivan/by DauberFNGs: None
Warm Up: Seven PAX showed up after a pre-blast of sweets and sweat. Jog around parking deck; circle up by chair and mystery Valentine’s Day heart shaped box and executed the following exercises: 25 SSH, 10 Daisy pickers, 10 Don Quixotes, 10 O/H claps, 10 seal claps.
The Workout: PAX counted off and then paired up. Dauber went solo with an odd number of PAX. Each PAX went to the box of “chocolates “ and pulled out a card. 15 Cards total. Two exercises on each card: an exercise for KB and another one. Lots of mumble-chatter initially but it soon quieted down. High-tempo workout for sure – everyone kept moving the entire time.
Mary: No time left on the clock for her.
Announcements: ATT run, need support with water via bike (see Slack)
T-Claps (Recognition): First timers to Crazy Ivan (Snap?, Sassy, Noah’s Ark and LipSync)
Prayer: Raising up Forcep, his family, his son.
2ndF at Harvest Moon
An honor to lead. -Dauber