Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’ With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response. As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.
Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3
5:30 hit and we were off with the following warm-up.
Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20
The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.
Round 1
Corner 1- 5 Burpees
Corner 2- 5 Burpees, 10 Prison Squats
Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps
Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)
Round 2
Corner 1- 10 Burpees
Corner 2- 10 Prison Squats
Corner 3- 10 Star Jumps
Corner 4- 10 Broke Back Merkins (w\partner switch outs)
YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.
Soccer Field – Turn and Burn
For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.
Round 1
20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)
Round 2
20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)
Round 3
Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)
Round 4
Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)
Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter
Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.
Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.
T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3
Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.
Thank you as always for the opportunity to lead.
Standard Loop at the U
/in AO Post, U Turn/by RedenbacherFNGs: N/A
Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.
The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).
Mary: MIA
Announcements: Check Slack and FB.
Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!
Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken
12 Days of Christmas w/ Rocks!
/in Ground Pounder/by DauberIt was going to be a busy Saturday morning in SW Wake. I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater. We had only one taker. PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!
FNGs: None
Warm Up:
Jog around parking lot.
25 SSH
12 Good AM
12 Sir Fozio Arm Circles (F/B)
12 Don Quixotes
The Workout:
Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS). Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.
Day 1: 1 Goblet Squat
Day 2: 2 Tricep Curls
Day 3: 3 Rut-Rows
Day 4: 4 Bus Drivers
Day 5: 5 Frickin’ Burpees OYO
Day 6: 6 (Total) Midget Love Handles: 3 R, 3 L
Day 7: 7 Curls for the Girls
Day 8: 8 Toe Taps
Day 9: 9 Ground Pounders
Day 10: 10 Plank Holds – Touch Rocks
Day 11: 11 Overhead Presses
Day 12: 12 Wonder bras
Return Rocks. Mosey to Bathroom wall.
12 c BTTW
12 c People’s Chair
12 c Australian Mtn Climbers
Rinse and Repeat
Mosey to the shelter with blue ground.
Mary: LBCs, Plank holds, H2M, YOGA
Announcements: Snuggly 5K, Oakwood 24
T-Claps (Recognition): The PAX who kept compressions going on Sgt Pepper until EMS arrived.
Prayer: Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN
Honored to lead. -Dauber
Planning on Livin’ 3rd in 2020
/in Faith, News/by UTIYou saw the 2020 Leadership update from Pikachu, the 3rd F job desciptions, the pre-blasts about a meeting for 3rd F 2020 planning. So… what happened?
TL;DR
The Meeting – 12/18/19
Dahmer, Shredder, and Dumbo were the very first to answer the job ads for new 3rd F Site Qs. We started chatting and figured out that the best time to meet was going to be during the normal operating hours of the gloom. We set the date, the time, and the place. I opened the meeting up to the rest of the PAX so that we could get as much brain power and muscle on this as possible.
10 HIM answered the call to sacrifice 1st F and help kick-off 3rd F for 2020. The same names tagged in this BackBlast. Others sent their regrets and since the meeting more HIM have approached me with ideas and an eagerness to get involved. :heart warmed: This crew is astounding!
During the meeting, I threw down the vision that I prepared for the South Wake Leadership team for all in attendance to hear. I wanted their feedback and to start us off. This wasn’t a plan set in stone and for us to launch 2020 I needed everyone at the table. You can page through this awesome and ever-changing PowerPoint OYO – It has changed a bit since the meeting and will likely continue to change as we continue building this thing. https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit?usp=sharing
At the conclusion of the slideshow, the conversation started and everyone talked about their ideas. It became pretty clear where everyone fit in terms of their AOs. If you don’t recall from the job descriptions there is a slide called “AOs High Level” and one called “Site Q job descriptions” that go into detail. For this post the quick and dirty is that there are 4 AOs to start. The Heart (Community Outreach), The Mind (Q Source and Small-group internal reflection), The Cloud (tools of the trade and the media front-end to this operation), and The Accelerator (This group will be finding new ways to push us all in 3rd F and driving focus to things we already do for race support)
New 3rd F Site Qs
These are the guys to look to in key areas of focus as described above and in the slide deck. I will be supporting all of these efforts but these leaders will own their AOs and drive the agendas as they see fit. Like any site Q, they won’t do it all. They will be EHing South Wake PAX to take Q through the course of the year at specific dates and times. They will be creating the schedules and looking for HIM to help.
What’s Next
Everyone is hard at work thinking through what 2020 should look like. A list is being generated of past and new 3rd F efforts. We are making an effort to focus on South Wake exclusively but some exceptions will be made. We’ll aim to build a pre-arranged schedule that will include weekly activities (AO Mind Group Meetings perhaps), monthly activities (service outreach), quarterly (not sure yet) and yearly (race support stuff like CSAUPs or Wrightsville).
We’re going to bring all of that back to Dunkin’ on January 17th and aim to get it on the website around that time. Our meetings will be open so please join us if you would like to listen-in or contribute. We’ll be happy to have you.
Field Trip
/in To Be Determined/by AquamanEC: 187, Aquaman, Deadbolt, Mookie
FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).
On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.
Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.
Week 4 Day 5
/in I got 5 Onnit/by DawgpoundEC: Dawgpound, Emeril
FNGs: Once again I’m sad
Warm Up:
Onnit Warm Up 2
The Workout:
Work Fast Recover Faster 2
Mary:
Onnit Cool Down 2
Announcements:
Old School Q week
T-Claps (Recognition):
Prayer:
New Baby Winton
Sgt Peppers
Week 4 Day 4
/in I got 5 Onnit/by DawgpoundEC: Dawgpound, Buford
FNGs: Nope. Once again disappointed
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Old School Q week
T-Claps (Recognition):
Prayer:
New Baby Winton
Cletus gets a UTI (╬ ಠ益ಠ)
/in AO Post, Cletus/by UTIIt’s been a spell since Yogurt EH’d me for this Q. I want to thank him for bringing me this opportunity. I’m again very humbled by the turnout today. Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you. So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys. I feel humbled to have been the Q this morning and to witness it. I hope you got your money’s worth. The year isnt over yet!!! SYITG <3 UTI
EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline
YHC hit the olde snooze button this morning and barely made EC. In fact, I was late. I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time. Good work PAX!
FNGs: No Sir
Warm Up:
The Workout:
Thing 1
Thing 2
Thing 3
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Great 2nd F at Harvest Moon today guys!
Frozen Cheer
/in AO Post, Sheepdog/by DovetailColdest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.
Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell
The Workout:
Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs
Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.
Mary:
Low slow flutter
Box cutters
LBCs
Break dancers
Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.
Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.
Disney Plus Exclusive- Accountability in Cadence
/in AO Post, Disney/by MookiePre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’ With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response. As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.
Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3
5:30 hit and we were off with the following warm-up.
Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20
The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.
Round 1
Corner 1- 5 Burpees
Corner 2- 5 Burpees, 10 Prison Squats
Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps
Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)
Round 2
Corner 1- 10 Burpees
Corner 2- 10 Prison Squats
Corner 3- 10 Star Jumps
Corner 4- 10 Broke Back Merkins (w\partner switch outs)
YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.
Soccer Field – Turn and Burn
For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.
Round 1
20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)
Round 2
20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)
Round 3
Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)
Round 4
Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)
Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter
Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.
Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.
T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3
Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.
Thank you as always for the opportunity to lead.
Playing with a full deck
/in AO Post, Thunder/by DustyPax of four for a workout on a cold evening.
EC: 4 miles for John Deere
FNGs: None
Warm Up: SSH, Cherry pickers, Fazio arm circles, arm stretches
The Workout: Started with a run to get the blood pumping to fight the cold. Jogged along road about 200 yards, stopping at each light pole for merkins (1 at 1st pole increasing to 10 at the last. Mosey back to pavilion for main workout, using a deck of cards to direct the flow.
Rotating through pax picking a card, then leading group in 10 reps depending on card:
Jack: WWII
Queen: Mountain Climbers
King: Plank Hold
Ace: 10 count recover
Joker: Double Merkin Burpees
Mary: None as we just finished the last card at the 45 minute mark and Mary was mixed in.
Announcements: Suggly Sweater 5K this Saturday
Prayer: Gratitude and safe travels