20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot. Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.
Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)
Warm Up:
Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).
The Workout:
Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:
Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.
Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x. Thanks to all the PAX calling out cadence.
Move three rocks to the left, pick up rock, partner up. Lunge and John Cusack back to the rock pile (the long way)
Mary:
Bear Run (new?? Indian Run but with Bear Crawl instead of running) PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man. First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)
Announcements: Q Source at Stick Boy
Prayer: FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken
Fresh Blood
/in Speed Racer /QIC: LipstickPAX: 187, 3rd Cousin, Aquaman, Axe, Blue Hen, Da Business, Emeril, Foghorn, Lipstick, Moby, Pablo, Particle Board, Peak Week, Rut, Snap, UTI, Yogurt
EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond. SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee) 5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps. Mosey to back road by playground and partnered up. Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat) On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank. (switch and repeat) Next we mosey to the far lot and partner wheelbarrows 7 spots at a time. Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot. We repeated this twice for the full length of the lot. Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs
10’s all out
/in Possum Trot /QIC: BeaterPAX: 16-bit, Beater, Blue Hen, Cricket, Cupid, Doc, FedEx, H1N1, Katniss, Messi, Moby, Modify, Noah's Ark, Norm, Overachiever, Particle Board, Peak Week, Potts, The Natural, Trojan
20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot. Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.
Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)
Warm Up:
Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).
The Workout:
Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:
Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.
Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x. Thanks to all the PAX calling out cadence.
Move three rocks to the left, pick up rock, partner up. Lunge and John Cusack back to the rock pile (the long way)
Mary:
Bear Run (new?? Indian Run but with Bear Crawl instead of running) PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man. First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)
Announcements: Q Source at Stick Boy
Prayer: FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken
Big Reaction
/in Running 4 the John /QIC: LipstickPAX: Cowboy, Lipstick, Nemo, Pablo, Skidmark, Slide Rule, UTI, Yogurt
8 PAX for the John
Warm Up: SSH x25, GM x10. MH x10, Frankensteins x10, Butt Kickers, High Knees
The Workout: “The Dipper” Slide Rule decided to go reverse and kill all the strava segments along the way.
Announcements: Dad’s Camp on Saturday
T-Claps (Recognition): Nice Run Slide Rule see what happens when you put some effort into things! 🙂
Prayer: All those impacted by UNCC shooting, Crablegs – We are pulling for you and know God has a plan for you. Keep your head up when one door closes, another opens.
Eleven for 11’s
/in Nutcracker /QIC: NormPAX: 3rd Cousin, Blue Hen, Breach, Da Business, Flanigan, Moby, Norm, Peak Week, Philly Special, Puddles, The Natural
11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.
Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)
EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)
FNGs: None.
Warm Up:
The Workout:
Mary:
Pickle Pounders x22 IC (Breach)
Announcements:
Q Source to follow at Starbucks
See Slack/FB
Prayer:
The Natural – friends who recently lost a family member
Moby’s Dad is home
Shredder’s recovery
It’s an honor and a privilege to lead you HIM.
Tea for 3
/in Tea Time /QIC: DustyPAX: Dusty, John Deere, Skidmark
Pax of 3 enjoying the awesome weather this evening.
EC – 5-mile run, Skidmark biking to stretch the legs after racing this weekend.
Some modifications to Murph along with yoga to stretch the legs.
It was good to see Rams running around the track also.
FNGs: none
Warm Up: 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: 1 mile
Announcements: See Facebook and Slack
Prayer: Silent
All these walls for my balls
/in Purple Cobra /QIC: DumboPAX: 187, Aquaman, Axe, Buford, Cricket, Dahmer, Dawgpound, Deadbolt, Dumbo, Foghorn, Lucky Charms, M4L, Maybelline, Mookie, Nemo, Pablo, Pac-Man, Particle Board, Rainmaker, Roger Roger, Rut, ShamWow!, Tube Socks, Warbucks
24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect
With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.
EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.
Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.
Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).
Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth
It was an honor to lead you men this morning. I’ll do better next time.
Travis Manion WOD 4/29
/in AO Post /QIC: BreachPAX: Breach, LED, Lieutenant Dan, Slide Rule, UTI
PAx of 5 showed up at the RTP Frontier for the Travis Manion Workout of the Day (WOD)
Slide Rule, UTI, LED and Leuintent Dan from Raleigh
Breach on the Q
Warm Up: Jog around the parking lot and circle up for some SSH, Imperial WAlkers and Good Mornings
The Workout: 7 Stations Tires, Fire Hoses, Cynderblocks, Weight Plates, Pain Sticks, 2 x 4’s and Burpees
The workout consisted of 7 rounds of 29 squats with the various equipment and then 400-meter runs. Rinse and repeat.
Mary: Circle up for a moment of reflection, for the military which volunteers to protect our way of life. Freedom is not free and some pay the ultimate price in defense of things they feel are more important than they are.
Prayer: Closed in prayer
A Little Chilly This Morning
/in Mutiny /QIC: FedExPAX: Cupid, Dauber, FedEx, H1N1, Messi, Modify, Noah's Ark, Overachiever, Potts, Stovepipe
April 29, 2019 / in fitness, Mutiny/ QIC: Fedex
PAX: Noah’s Ark, H1N1, Messi, Modify, Dauber, Cupid, Stovepipe, FedEx, Potts, Overachiever
EC: H1N1, Messi, Overachiever
FNGs: Overachiever
Warm Up:
Lap around track
Calf raises
Side straddle hop
Fozio arm circles
Good morning
Imperial walkers
Hillbillies
Stretches
The Workout:
Started the workout with Captain Thor, in honor of Avengers End Game, which are 1 big boy sit up and then 4 American hammers, 2:8, 3:12……. We made to 10 sit-ups and 50 American hammers. Told the Pax they should have instant abs after that.
Then we moysed over to the rock pile where I told the Pax to pick a rock that is suitable to them. We then head over to the shelter where I told the Pax that we would be doing circuits with 3-4 exercises in each.
The circuits consisted of;
Circuit #1
Urkins
Derkins
Dips
Circuit #2
Shoulder press
Curls
Triceps
Circuit #3
Plank jacks
Plank push ups right leg up
Plank push ups left leg up
Mountain climbers
Circuit #4
Squats
Lunges
Skaters
People’s chair
Circuit #5
LBCs
Homer to Marge
Low Slow Flutter
We went through 2x running to each corner of the soccer field in between circuits
Mary: Done in the workout
Announcements: Check Slack and Facebook
T-Claps (Recognition): To Overachiever for not only being an FNG but also doing EC and surviving the workout
Prayer: Cupid’s friend who’s having surgery, friend that most of have in common that lost his wife on Easter morning, the Pax dealing with injuries and unspoken
VolunTold to run a Paradise City workout
/in Paradise City /QIC: EmerilPAX: Aquaman, Banana Seat, Crosby, Dawgpound, Doc, Draper, Emeril, Glass Jaw, Gumby, Katniss, Lipsync, M4L, Pablo, Pac-Man, Pumpkin Spice, Roger Roger, Snap, Yogurt
Sunday evening @Emeril sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.
Text went like this:
Emeril- Who has the Q at PC tomorrow?
Spreadsheet pic comes thru. 4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget: “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound: “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”
FNGs: GrubHub
Warm Up: On the jog. Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees
The Workout: 11’s on the hill by b-ball courts
Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,
Mary: Pigeon, Runners Pose, LBC’s, Clam Shells
Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q
@Yogurt continues sprint workouts after PC
T-Claps (Recognition): Cowboy for setting up the CPR class. Gumby for completing 8k
Prayer: Crablegs, can’t recall if there were others.
2 words “Sarah Beth”
/in Downtown Train /QIC: LipstickPAX: 187, 3rd Cousin, Abe, Axe, Brony, Da Business, Flanigan, Foghorn, Lipstick, Nemo, Peak Week, Pikachu
FNGs: N/A
Warm Up: Mosey over to “The Point” church lot. SSH x 50, Daisy Pickers x 15, Merkins x20, Shoulder Taps x15, Mountain Climbers x15, Nipplers x15
The Workout: This morning was about making the most out of our Steam Engine and not forgetting about the Caboose. Mosey down Raleigh St. and down HS Rd to the Mama Birds lot. I had a nice dream last night about Chips and in the dream I was asked to do something Chips would do. All I could remember was the suicides we did at Ting and Chips telling us we wouldn’t stop until we merlot. We did suicides end to end in the lot with Merkins x10 at one side and YHC choice at the other (LSF, American Hammer, H2M) We repeated until early morning Cigarette runs encroached on our lot. We mosey North on HS Rd until the cut in road to cemetery hill. YHC wanted to give the PAX a beautiful view perched up top cemetery hill this morning. We then did hill repeats with Burpees x5 at the bottom and LBC x15 at the top. We repeated until YHC felt it was necessary to head back to the station. 2.5-3 miles round trip
Mary: YHC did his best to lead the PAX in Yoga stretches to close it out
Announcements: Discounted Wrightsville Half/Full will end May 1st, Q Sheet– Sign up! Our Q sheet is embarrassing compared to CARPEX. I went out there and signed up for 3 workouts this week alone. I inspire you all to do the same!
T-Claps (Recognition): Peak Week and Foghorn with weighted vest. I told you all in the beginning you would hate me by the end, hopefully I met that expectation!
Prayer: Moby’s father Tom, Henry from 12 Oaks, Marriages
Always a pleasure to lead you men. Thanks Nemo for the opportunity!