YHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.
Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.
Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.
3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.
Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…
Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…
The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.
Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.
Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.
Corner 1: Squats on YHC’s Up\Down X12
Corner 2: Squats X12, Star Jumps X12
Corner 3: Squats X12, Star Jumps X12, SSH X12
Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R
Round 2: Indian Run
Corner 1: Merkins X12,
Corner 2: Merkins X12, Diamond Merkins X12
Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12
Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12
Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front
Repeat Exercises from Round 1.
Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.
Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…
Announcements: Check local listings on Slack for 3rd F opportunities.
T-Claps (Recognition): All PAX getting after it in the rain.
Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.
Men- Always an honor to lead. Looking forward to many more in the coming weeks.
Only 12 poles…
/in Paradise City/by SnapFNGs:none
Warm Up:SSH, windmills, fazio arm circles, high knees, butt-kickers, and karaoke.
The Workout: Tabata style: 20 seconds of exercise, 10 seconds of rest, 3 sets each of 4 exercises for a total of 6 minutes per set of exercises.
Set 1 (lower body): Lateral jumps, Pop squats – wide squat followed by narrow squat (dubbed “Rice Crispies” by Dawgpound), jump lunges, sumo squats with kick
Ran to the top of the ramp for Set 2 (upper body): scorpion dry docks, dips, balls to the wall, and burpees.
Indian run around the park to the bottom of the ramp where we did 12s/ladder. Sprint to the first light pole, do one merkin jog to the bottom of the ramp for 12 star jumps all together, sprint to second pole, do two merkins, jog to the bottom for 11 star jumps, etc etc
Mary: started Mary going around circle and each pax picking an exercise and 10 count.
Announcements: New permanent F2 at Food Lion on Thursdays at 6
T-Claps (Recognition):
Prayer: Pikachu’s wife, Snap’s employment
There’s always one
/in Mutiny/by LEDFNGs:none
Warm Up:SSH,windmills, good mornings, fazio arm circles, imperial walkers, frankensteins all in cadence. 5 late arrival burpees.
The Workout: broke off in two groups as Banana seat lead the red October AO.
mutiny began by using the bleachers to do 15 dips with 20sec IC pulse. 15 wrk is with 20 sec low position hold.  15 seeking.  Mosey to end of track where we ran up the hill backwards, ran back down and did ascending monkey squats to 7.  Mosey to concession stand.  Paired up and P1 did 10 London bridge  while P2 did squats. X 2. Moved to curb and P1 did 15 Mike Tyson’s while P2 did reverse lunges. Repeat dropping reps to 7. Mosey to tennis courts did 4 corners shuffling from corner to corner. At 1st corner 10 calf raises, 2nd corner 10 calf raises 20 SSH. 3rd corner the previous 2 and 30 prisoner squats, 4th corner previous 3 and 20 shoulder taps in cadance.  During this exercise mumble chatter was heard that “there is always one”.  I assumed that was directed me.  Glad to be that someone.
Mary: started Mary going around circle and each pax picking an exercise and 10 count. Â Wondering where Red October was we went on search party and found them on other side of concession stand. Â Joined up and with 1 minute left did AMRAP burpees.
Announcements: 5:00 AO Prison Yard at the new hilltop need more park At clubhouse. There will be toys. Address will be in post.
T-Claps (Recognition):
Prayer: Frams wife and baby, sprinklers mom and family
1 lap
/in Red October/by Banana SeatFNGs: nope
Warm Up: same as mutiny
The Workout:
Head to track after warmup
6 stops – same side lunges tapping bell on ground on first long stretch. Switch sides after middle stop. Bell drag bear crawls on short sides. Straight arm bell over head lunges on far side.
1- IC full into half swings squat on 3 x20
2- plank pass through x20
3- squat curl up press x20
4- floor to snatch twist opposite side x10 each side
5- lunge row squat side with bell opposite arm out straight x10 each side
6- push up rows chest touches bell x20 each side (40 merkins total)
Mary:
Planked knee taps to bell tight core x20 IC
Midget love handles x15 each side
Russian skip twists x20 IC
Bell burpees 1 min (jump press)
Announcements:
Appalachian trail hike in June, Prison Yard at Hilltop Needmore Park (new AO 0500 start)
Prayer:
Sick families, new babies, injured PAX, Noahs Ark wife new procedure, Sprinklers family
Thanks to the two HIM (Yosemite and Farva) that took the 1 lap with me. Strong work!
BS out
Hanging By a Moment…7 PAX Make Some Memories @ AGS.
/in Any Given Sunday/by MookieYHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered? For YHC, this was a needed reminder and one all PAX should keep in focus.
Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks
FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.
Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.
The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.
Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.
Prayer: Continued prayers for Wallaby. Aquaman took us out.
Who’s here anyways?
/in Cletus/by AbeApologies for the late backblast. Better late than never? Let’s go…
FNGs: none
Warm Up: SSH x25, imperial walkers x10, hillbillies x10, Daisy pickers x10, fozio arm circles x10 forward x10 reverse, seal claps x10
The Workout: Mosied over to the parking lot with a rock pile. Pax were instructed to get a mediumish rock for many reps. One exercise at each corner, with lunges in between (added in some karaokes and Bernies to mix things up). Started with 10 reps at each four corners, then increased by five each round, up to 25 reps at the last round. Exercises were curls for the girls, triceps, bus drivers and ground pounders.
Moved over to the picnic area. Half of the pax held balls to the wall while the other half did urkins/durkins/dips/abyss merkins, 10 count, switching in between each exercise. Back to tennis courts for Mary.
Mary: Popcorn Mary, 15 counts. I’ve forgotten a few (let this be a lesson to post same-day). But there were some SSH, WWIIs, sweat angels, merkins and pickle pounders.
Announcements: Check slack for upcoming 3rd opportunities.
T-Claps (Recognition): All this HIM getting out there in the cold gloom this week.
Prayer: Wallaby for strength, soldiers and first responders.
Something New
/in U Turn/by Banana SeatSW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.
FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.
The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn
Cool Down:
Circle up 0700 for stretches and yoga poses
Announcements:
Lowes Food 2nd F on Friday’s
T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.
Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues
Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!
BS Out
Greenhouse Build @ HSFC
/in Faith/by DumboPAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).
What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.
We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!
3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)
/in Ground Pounder/by Forceps3 HIMs showed up to GP and mumble chatter started before the clock started.  Â
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
Mosey to playground wall:
T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.
Announcements: Play Set Build now scheduled for Feb 28th.
Prayer Requests:Â Farva’s neighbor had a house fire a couple days ago and lost everything.
Fanny Pack took us out.
Lots of 24 Reps Honoring Kobe in the Pouring Rain
/in Kennys Grave/by DauberFNGs: Â None
Pre-blast:  YHC wanted to honor a legend of the NBA, gone too soon, after seeing a bunch of tributes in CA last week while on a business trip.  I saw the forecast for 90% rain with temps in the low 60’s.  I knew there was a shelter at South Park but my F3 planning I did earlier looking up some new exercises were to be – better experienced in the elements.  The Black Mamba would have wanted it that way too.  I asked the PAX to come prepared for rain.
Warm Up:  Rolled up into the parking lot and recognized the Chocolate Fix bumper sticker on Modify’s car.  I had hoped he would be there since this AO was his baby.  Three more vehicles arrived filled with waves, fist bumps and smiles from Noah’s Ark, Sprinkler and Norm (who made it just in time as the clock struck 530 am).  A couple of PAX reminded me of the shelter option.  I politely declined and had the PAX jog to the basketball courts peppering them with Kobe stats for the next 20-30 mins.  At half court, we did the following exercises in 24 cadence counts:  SSH, seal clap/overhead clap combo, monkey jumpers, Don Quixote, Sir Fazio Arm circles.  Recovered with 24 merkins in puddles.
Lakers at Wizards 12/2/15
The Workout:  Found a new Indian run called the Mamba (it was just meant to be I guess) where PAX run in between brothers back to front.  I had calculated a nice 1.5 mile (total) run on the sidewalk of  S Judd Parkway SW.  The weaves were a bit dicey going on and off the sidewalk on to the wet/muddy turf so I called an audible having the PAX run and pass on the Right for safety halfway through the run.  Along the way, PAX executed 3 sets of 8 burpees OYO commemorating Kobe’s two uniform numbers.  I do not think the PAX were impressed with his stats but the idle mumble chatter led to some laughs and threats of throat punches.  We were jelling as a team!  Yay!  We found ourselves back at the basketball court and began 4 corners.  Four corners consisted of:  10 plank jacks ic, 20 monkey jumpers ic, and 30 squats.  The last 40 in the final corner was BTTW with each PAX counting ic to 8 for a total of 40 count BTTW – that sucked btw.  (I initially wanted single count; glad we did a 4 count). The PAX lunged, performed Frankensteins, bear crawled and karaoke’d around the 4 corners.  Mosey to shelter (FINALLY) for Mary.
Mary:  Lots of stretching, LBCs, WWIIs (24s) while YHC got emotional asking the PAX to think about the last few minutes Kobe had with his daughter while the helicopter they were riding on declared an emergency and crashed into the ground killing them both.  (UPDATE:  A day after this BB was written, a news report suggested the pilot did not declare an emergency and switched from VFR to IFR making an ascent through the clouds at 180 mph.  He was at 1400’ trying to maneuver over a mountain top at 2400’. Kobe may not have had any time to reflect.  I am sure there was anxiety in the cockpit, possibly fear.  Regardless, it was an awful event.)  I was saddened and shared my fear of losing a child before me one day.  I asked the PAX to take a minute while lying on the cool, DRY ground, and think about all of their blessings and what was important to them – their family.
Announcements: Â Come out Friday to Bombshell for a great cause with Breach and listen to our very own Crosby. Â Eagle Scout project on Saturday building a green house (10-2?). See Slack for details.
T-Claps (Recognition): Â The All-Star PAX who came out today in the pouring rain!
Shooting guard: Noah’s Ark
Point Guard: Modify
Small Forward: Dauber
Power Forward: Norm
Center: Sprinkler
Prayer:  PAX friend who lost a baby; Those couples who participated at Hope working on “relationships “ helping others and their own.  PAX injured.  Unspoken.  YHC took us out.
Honor leading you men in the gloom. Â -Dauber
You Ain’t Cool Unless You Pee Your Pants…
/in Speed Racer/by MookieYHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.
Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.
Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.
3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.
Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…
Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…
The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.
Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.
Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.
Corner 1: Squats on YHC’s Up\Down X12
Corner 2: Squats X12, Star Jumps X12
Corner 3: Squats X12, Star Jumps X12, SSH X12
Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R
Round 2: Indian Run
Corner 1: Merkins X12,
Corner 2: Merkins X12, Diamond Merkins X12
Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12
Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12
Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front
Repeat Exercises from Round 1.
Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.
Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…
Announcements: Check local listings on Slack for 3rd F opportunities.
T-Claps (Recognition): All PAX getting after it in the rain.
Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.
Men- Always an honor to lead. Looking forward to many more in the coming weeks.