Mumble mumble chatter chatter

/in /by

FNGs: None

11 HIMs showed up to GP and mumble chatter started before the clock started.  We may have had a record attendance outside of the anniversary event of GP.  

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield wipers
  • 10 x 3ct – 6 inches
  • 10 x 3ct – Low Slow Flutter
  • 10 x 3ct – Box Cutters

PAX pair up:

2 sets of Rock/Crap Planks w/ Bears

1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back

1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back

Mosey to the Wall of Pain

  • 55ct Wall Sits Prisoner style
  • 55 ct BTW

Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.

Mosey to playground for Aik’n Legs:

  • 20 x 3ct Step Ups
  • 20 x 3ct Prisoner Squats
  • 20 x 3ct Lunges
  • 10 x 3 ct Mnt Climbers
  • 10 LBCs  

T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP

Announcements:  Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night.  1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.

Prayer Requests:  For our military and the families of our military.  Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families.  Prayer is powerful and changes lives.

YHC took us out.

Bear crawl burpees, that’s enough of that nonsense.

/in /by

FNGs: none
Warm Up: Mosied across the bridge to the rock pile parking lot.
SSH x 25
Windmills x 10
Imperial walkers x 10
Hillbillies x 10
Good mornings x 10
We had a couple of late arrivals and mixed in two sets of five burpees, OYO.
The Workout: PAX were instructed to get a medium sized rock, with the caveat that there would be many reps. Seven of diamonds was the name of the game. I tried this at Carpex yesterday and liked it. Here’s how it went:
Ruh rohs x 7 at each four corners, with a lunge (lunch) walk in between.
Ground pounders x 14 at each four corners, with karaokes in between.
Tricep extensions x 21 at each four corners, with a lunge walk in between.
Curls for the girls x 28 at each four corners, with karaokes in between.
Mosied back across the bridge to the picnic shelter. 11s of dips and durkins.
I wanted to try something I saw in the F3 exicon; bear crawl burpees:

PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again.

We did that for a bit, with maybe four or five “Grizzlies” called out. But YHC’s distaste for burpees over took his love for the bear crawl and we scrapped it and headed back for Mary.
Mary: American Hammers x 10, Homer 2 Marge (SW-style) x 10, Plank 10 count, Pickle Pounders x 10, have a nice day!
Announcements: Carpex Ruck this weekend. Oboe’s band is playing at Slims tonight! Also, consider getting trained in CPR.
Prayer: Prayers for healing. Keep the troops safe.

QSWAP DAY 5: UTI ….. FOREVER MORE….

/in /by

A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

To Hell with Bluetooth

/in /by

Pax: Blue Hen, Emeril, Chips, Dumbo, Dauber, The Dawgpound, Earhart, Pablo, Cowboy, Nemo, Mookie and YHC

FNGs: Negative

EC: I heard something about hills? Dumbo, Emeril, Dawgpound, Cowboy, Nemo, Pablo

Warm Up: Jogged two laps around the garage

Circled up for; windmill IC x 20

Seal claps IC x 10

T claps IC x 10

Planks jacks IC x 20

Standard merkins x 20

The Workout: The plan was to play some stellar music as always.  I’m not into enya or the cranberries like some others, decided to go with 90’s alternative.  Blue tooth speaker wasn’t cooperating, had to use the ol’ reliable apple product solo.  Music must have been great since the singing was bellowing throughout the garage.

Stackem type workout with kettle bells focusing on form always starting with rows x 5 each arm.

Added clean and jerk x 5 each arm, then into arm press x 5 each arm, added reverse lunge x 5 each side, final round added front lunge without stopping at midpoint x 5 each side

Partnered up based on KB weight for two rounds of farmers carry.  Partner one carried to far end of the lot while partner two held balls to the walls until it was announced the 6 was in on the carry.  Partner one did 10 squats with KB, then circled back while partner two did Freddy mercury’s.  Rinse and repeat

Final round involved a circle of KB. Moved to the left two KB in round one and three KB in round two

curls for the girls x 30

tricep extensions x 30

halos 15 each direction

boobity boobities IC x 20

rut roh’s x 30

Goblet squats x 30
Mary: She ran screaming once she saw Emeril leading us in cookie pouches x 20
Announcements: 2/22 Long Ass ATT run, 2ndf to follow at Mello Mushroom.  Earhart will be Q’ing Ivan next week in part of the swap and hes ready!
T-Claps (Recognition):Earhart for telling us about ABC sports with discount KB
Prayer:Dumbo took us out

 

Thanks for joining me in my first KB Q.  Onward gents!

How could I forget?!!

/in /by

FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out

Full House

/in , /by

Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.

Warm Up:

Leg lifts, SSH, trunk twists.

2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps

The Workout:

4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps

Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )

Combatives:

Mechanical Advantage Control Holds, Theory and Application, parts I-III.

Mary:

Core incorporated. Good thing since we were outta time anyway.

Announcements:

Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)

T-Claps (Recognition):

Crab legs, successful carpal tunnel surgery for Dovetail’s M.

Prayer:

Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).

Abe Gets Hot for Teacher

/in /by

YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Band DAM at Disney

/in /by

FNGs: none

EC: ShamWow!

Warm Up:  Lap Around the soccer field, then moseyed to the parking lot for Windmills, Good Mornings, Fozio Arm Circles, Imperial Walkers and Hillbillies.

The Workout: The Pax then headed to the Abyss. Q brought some bands to do 30 reps of upright rows, curls for the girls, band pull apart, merkin bands, plank with hip extensions (great for the buns),  band squats, standing chest press, and split leg tricep extension and press (theses sucked). After each exercises we took a walk down the Abyss and came back up.

Mary:Pax then ran back to the soccer field,  which was completely dry,  to do multiple reps of low slow flutter, pickle pounders, dying cockroaches,  homer to marge with one leg variation, superman, and  chill cut hold.

Announcements: The swap with Carpex continues next week with guests posting in our hood. ShamWow! looking for some helping for short run Q’s for U-turn. Honor to lead. More bands to come in future workouts.

T-Claps (Recognition):

Prayer: Walaby and soldiers.

B.O.M.B.S and Biscuits

/in /by

EC: Nope although Shredder came “a running in” just before we circled up for Warm ups

FNGs: Nope

Warm Up: Perfect morning in the gloom with clear skies and a full moon.  PAX circled up for some:

Hairy Rockettes X 10

Deep Squat stretch with legs slightly wider than shoulders at a 10 count OYO (to stretch out the groin), or what I call the Lipstick Squat Stretch (similar to being in a position to make a “Stinky” out in the gloom)

Fazio Arm Circles X10

Then we mozey to the back of HRMS to get the blood pumping a bit. Stopped in the back lot of the school for some:

Imperial Walkers X10

Hillbillies X10

The Workout:

Chow Time!! We headed down to the track for a Bojangles Blueberry Biscuit……mosey in the corners and sprint down the stretch of the track followed by 5 burpees (the blueberries). Some found it to be satisfying….. others were a bit disappointed (sorry not sorry).

Then it was time to partner up for some Track B.O.M.B.S…One Pax runs clockwise around the track while the other runs counterclockwise. When they meet, they complete the first exercise in the B.O.M.B.S series, then continue their run until they meet again for the second exercise….and so on and so on….

-Burpees X20

-Overhead claps X40

-Merkins X60

-Big Boy Sit-ups X80

-Squats X100

That biscuit must have given these HIM some extra energy because we finished a bit early, so we returned in mosey fashion to the back parking lot for a round of “Evolution of Man”. Bear crawl for about 30 yards, followed by 30 merkins. Lunge walk 30 yards, followed by 15 squat jacks (like a SSH only sink into a deep squat when legs are apart).  End with a 30 yard sprint back to the starting line, followed by 15 overhead/seal clap combos.

It was time to mosey back to the COT for Mary, and not a minute to spare.  I could feel that biscuit hitting my lower intestines right about now.

Mary:

-Pretzel Crunches X10

-Homer to Marg X20

-Freddie Mercuries X10

-Low Slow Flutter X15

-Box Cutters X10

-Make Today Meaningful (2nd cousin to “Have a Nice Day”)

Announcements:

-Tomorrow is last QSwap at Carpex

-Oboe’s band is playing Saturday night in Raleigh….go check out a bada$$ band and support a HIM…

Prayer: Prayers for our military serving at home and abroad as well as the families they leave behind while serving our country

3rd Watch Co-Q

/in , /by

Pick’ed up the Q late for Warbucks so he could go beatdown the Carpex Guys. Put it out to my shield lock group if anyone would want to CO-q and Shredder took warmups and mary. We had 6 people and most of us were part of our shield lock group.

FNGs: None
Warm-Up: Joogged over to good-will for the warm-up, which consisted of Shredder leading Squats with Overhead claps, Sir Fazio Arm Circles, Imperial Walkers & Hill Billy’s
The Workout:
              Thang 1: 4 corners:  start at 5, go to 10. Monkey Humpers, Carolina Dry Docks, Prisoner Squats, Merkins
              Thang 2: Mosey to the Wall behind Harris Teeter, do 3 sets of alternating People Chair with claps, and Planks, BTTW and Freddie Mercuries, People Chair Morrocan Night clubs and LBC’s.
             Thang 3: Ran to the Bank for 2x wide grip merkins Dips and Derkins

Mary: Shredder lead mary with LBCs, Crab Cakes, Break Dancers, Embrace the Suck, and Have a nice day
COT: 6
Announcements: Continuance of Q Swapp week
T-Claps (Recognition): 3rd watch shield lock group with another strong showing, including honorary member Forceps. Also Good to See Bobby Dall again.
Prayer: Fanny Pack took us out: Booby Dall Family, YHC’s Wifes Aunt who is in hospital, our troops and their families, and prayers for a safe resolution of the current conflict

NMS: I have really enjoyed the shield lock challenge so far, our group is filled with people I did not know well in Southwake, so it has been great to get to know them better.