EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!) Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.
FNGs: Shocker! (I’m so sorry)
Warm Up:
2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees
1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins
Grab a block / weight, and head off
The Workout:
Man it’s a long way from the parking lot to the play ground. Pax stopped along the way to learn the exercises-du-jour:
Goblet Squat: Keep weight vertical in front of you; forces good form with back
1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.
Finally arrive at playground. Pax splits into 4 groups, doing 1 of exercise above + pullups. All in reps of 12.
After completing all 4, meet up for 12 Catalina Wine Makers
Repeato
Part dos:
Mosey to front of school doing curls / triceps extensions with blocks. Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees? Block Burpees? whatever)
Pair up by speed. Pax1 runs a lap, Pax2 does AMRAP Blockees. Switch
Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before
Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)
Part tres?
A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”. You’re welcome @BlueHen
Mary:
Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:
Check Slack (and facebook, sigh).
First responder course Thursday
Breach doing an RTP workout next Monday
Carpex is doing a CSAUP that involves Trains. Sounds fun
T-Claps (Recognition):
Great to see Bernie & Pilgrim out on the regular. Miss working out with those guys.
Prayer:
Pilgrim’s dad & cancer issues.
Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle. What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship. Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.
Partner Ball Kicks
/in U Turn /QIC: PikachuPAX: 16-bit, Aquaman, Banana Seat, Bernie, Bulls Eye, Cowboy, Dahmer, Dauber, Deadbolt, Dumbo, Glamper, H1N1, Lipstick, Martini, Messi, Mookie, Norm, Oyster, Pablo, Pikachu, Pumpkin Spice, Slide Rule, UTI, WebEx
YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.
FNGs: N/A
Warm Up:
SSH x10 IC
Imperial Walkers x10 IC
Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:
Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:
Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:
First responder training. See online.
T-Claps (Recognition):
Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:
Banana Seat’s neighbor. Unspoken.
T-Claps for Jesus
/in Sheepdog /QIC: DovetailPAX: 16-bit, Dovetail, Martini, Norm
Warm Up:
Squat Walkers, Side-straddle hop, Chubby Checkers, mosey, then Indian bear crawl down there parking lot (in pairs, one partner bear crawl around the other, then holds plank while partner bear crawl around him). Mosey to the back.
The Workout:
11s with capoeira pushups on one end and burpee box jumps on the other.
Stations: single arm 35# dumbbell thrusters, ring rows, jump rope, and low slow flutter hold. Person doing dumbbell thrusters sets the pace and everyone rotates when they’re done.
Started with 10, then 8 on the next round, and 6 on the final round.
Combatives
Wing Chung punches, then add in wedging, then go to blocks with return strikes.
Mary:
LBCs, American Hammer, alt v-ups, Cobra
Announcements:
First of the Run the Springs races next weekend
T-Claps (Recognition):
Jesus (for saving us, obviously)
Prayer:
Martini’s mom awaiting test results following final round of chemo.
Triple Q – Nutcracker Style
/in Nutcracker /QIC: NormPAX: 3rd Cousin, Buford, Cowboy, Cupid, Martini, Norm, Slide Rule, Spanx, Steamboat, Wiggly, Yogurt
FNGs: None
Warm Up:
(Led by 3rd Cousin)
Mosey around the parking lot
SSH x 20IC
Michael Phelps x10IC
Daisy Pickers x10IC
Finkelsteins x10IC
Left Leg Stretch
Right Leg Stretch
The Workout:
Mary:
(Led by Spanx)
Announcements:
See facebook and slack
T-Claps (Recognition):
Great job 3rd Cousin and Spanx for stepping up to Q!
Tune in next week for another exciting edition of the Triple Q…
Prayer:
Cinder Blocks & Pull Ups & Sprinting Oh My!
/in Speed Racer /QIC: Slide RulePAX: Banana Seat, Bernie, Breach, Cowboy, Da Business, Forceps, Pikachu, Pilgrim, Shocker, Slide Rule, Spanx, Steamboat, The Natural, Wiggly
EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!) Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.
FNGs: Shocker! (I’m so sorry)
Warm Up:
2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees
1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins
Grab a block / weight, and head off
The Workout:
Man it’s a long way from the parking lot to the play ground. Pax stopped along the way to learn the exercises-du-jour:
Goblet Squat: Keep weight vertical in front of you; forces good form with back
1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.
Finally arrive at playground. Pax splits into 4 groups, doing 1 of exercise above + pullups. All in reps of 12.
After completing all 4, meet up for 12 Catalina Wine Makers
Repeato
Part dos:
Mosey to front of school doing curls / triceps extensions with blocks. Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees? Block Burpees? whatever)
Pair up by speed. Pax1 runs a lap, Pax2 does AMRAP Blockees. Switch
Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before
Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)
Part tres?
A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”. You’re welcome @BlueHen
Mary:
Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:
Check Slack (and facebook, sigh).
First responder course Thursday
Breach doing an RTP workout next Monday
Carpex is doing a CSAUP that involves Trains. Sounds fun
T-Claps (Recognition):
Great to see Bernie & Pilgrim out on the regular. Miss working out with those guys.
Prayer:
Pilgrim’s dad & cancer issues.
Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle. What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship. Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.
Monkey humpers for breakfast…
/in Disney /QIC: PabloPAX: 187, 3rd Cousin, Aquaman, Buttwax, Dumbo, Lipstick, Native, Pablo, Particle Board, Puddles, Rainmaker, Roger Roger, Warbucks, Yogurt
14 PAX, 5 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger. Q was happy to see Kotter, Buttwax, who showed up to complete his annual workout before returning to his “paid for” crossfit friends.
FNGs: None
EC: Aquaman, Dumbo, Warbucks, Yogurt, Lipstick
Fritter Status: No new fritters, but a few repeats and are fritter eligible: Dumbo, Yogurt, Lipstick, Warbucks
Kotter: Buttwax
Warm Up: Quick lap around the soccer field, circled up for exercises in-cadence: SSH x30, Imperial walker x15, Hillbillies x15, Sir Fazio Arm Circles forward and back x10, Seal Claps x10
The Workout: In the parking lot, PAX paired up into groups of 4 or 5 for an Indian Run to complete the first part of the workout. The first part was 2 laps of a circuit, with 4 pain stations, that went a long way around the soccer field so that we could include the hill on the green-way trail that leads up to the soccer fields. PAX, in their group, ran from the parking lot to the stop sign at the bottom of the hill, station 1, then to the start of the hill at the green-way entrance, station 2, then up the hill to the track around the soccer field, station 3, then back to the parking lot where we started, station 4. Exercises for station 1 and 3: 10 count of each diamond, standard, wide grip merkins. Exercises for stations 2 and 4: 10 monkey humpers and 10 star jumps. After completing the circuit, PAX lined up at the top of the hill in the parking lot that leads to the stop sign and were instructed that they would be doing an exercise together at the top of the hill, run down the hill to the stop sign, another exercise OYO, the run back to the top hill to hold plank or squat till the 6 was in. There were 6 rounds of this routine that started with 10 monkey humpers in-cadence at the top and 10 sumo squat jumps at the bottom. Repetitions for each exercise increased by 1 after each round. Last round, sumo squat jumps were skipped and PAX were instructed to run from the stop sign and back to the top of the parking lot for Mary.
Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury, pickle-pounder
Announcements: Check FB and Slack
T-Claps (Recognition): During the EC run Aquaman said he was on a secret mission, until Warbucks and YHC got him to spill the beans. He is not very good a secrets. Aquaman wanted to complete EC at a sub-8 minute pace and Warbucks and YHC were happy to help him complete that mission and paced him to the finish. Not only did Aquaman get sub-8, he completed EC with a 7:38 pace and a PR for 1 and 2 miles! Props to Aquaman for accelerating his fitness!
Prayer: Buttwax’s colleague and Raleigh Police Officer named Corey, 25 years old, was recently diagnosed with Non-Hodgkin’s Lymphoma; Young Clay who is battling with Cancer; Crablegs; Safe holiday travel; unspoken prayers
Get off of my lawn….
/in Running 4 the John /QIC: UTIPAX: Cowboy, Nemo, Redenbacher, Slide Rule, Snap, UTI
https://www.youtube.com/watch?v=055gPFJIx34
Warm Up: Daisy Pickers, Frankensteins, High Knees, Butt Kickers, light jog
The Workout: You’d of thought that it would be a little less smelly at R4TJ with certain company off frittering. The Holly Springs landfill continues to give and give. One of our newest PAX Snap informed us that he had a place along our route. To which our man Cowboy quickly replied, “you might want to watch out for this one guy we run with sometimes…” We were then onto our task of the morning – The Little Dipper. We had 5+ miles logged in the end. Lots of good Picking Up The 6 by Slide Rule and Snap. – https://www.strava.com/routes/17536755
Mary: She knows… She knows…
Announcements: FREE Safety Training at the fire station next Thursday. Bring smoke detectors to donate.
T-Claps (Recognition): Cowboy for setting up the safety opportunity at the fire station – let’s support him and the firehouse next week!!!
Prayer: Silent Prayers in COT but YHC extended prayers to all PAX over this holiday weekend. Stay safe and enjoy your families.
Post-EC: Nemo, Redenbacher, and YHC shared some sprints up Ting ramp in Yogurt’s honor.
Fuquay Varina – The Other Downtown
/in Possum Trot /QIC: Banana SeatPAX: Anchovie, Banana Seat, Breach, Buford, Coal Ash, Cupid, Dauber, Dawgpound, DoubleD, Dumbo, FedEx, Gump, H1N1, LED, Lipstick, Messi, Modify, Native, Noah's Ark, Particle Board, Pikachu, POTS, Rainmaker, ShamWow!, Spanx, Steamboat, Stovepipe, Warbucks, Yogurt
PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s
EC:
10 strong – Yogurt going for the fritter
FartSack:
Roger Roger (or possible kid issues)
Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot
Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10
The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)
Pledge of Allegiance
Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)
Mosey back up to Fidelity bank lot
Sneaky Gorilla x10
Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*
Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each
Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day
Announcements:
FB and Slack
Charity blurb for April
T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.
Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast
Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!
BS Out!
CarPex’s 777s at Thunder
/in Thunder /QIC: PikachuPAX: Bulls Eye, Dusty, Dutch Oven, Lipsync, Mookie, Peeping Tom, Pikachu, Sprinkles
Pax of 8 came out for a last minute announced Q of CarPex’s finest transplant (Peeping Tom) & YHC.
FNGs: N/A
Warm Up:
Mosey to field near Volleyball court
Circle up for:
20 SSH IC
15 Windmills IC
15 Standard Merkins IC
The Workout:
Mosey to horseshoe things
At each line do 2 double merkin burpee
At the end do 30 prisoner squats OYO
Going back do WWM at each line
Plank hold for the 6
20 Homer to Marge IC
Mosey to the rock pile
Every grab a non travelling rock
20 IC curls, rows, shoulder presses, triceps while randomly switching rocks each time
Replace rocks and mosey to the lone picnic table
At the table do 20 Derkin, Earkins, and Dips IC
At this point we transitioned to YHC for the 777s portion of the workout.
First 7:
Mosey to posts with metal bars for rails (go clockwise around the baseball fields to get there). 7 upright rows on the bars & 7 squats in the field – repeato each 3 times.
Second 7:
Mosey to the horeshoe pit. 7 shoulder taps, bear crawl to other end, 7 merkins, crawl bear back. Repeat both ends 3 times.
Third 7:
Mosey to the lower shelter. 7 IC balls to the wall, 7 IC wall sit. Repeato both 3 times.
Fourth 7:
Mosey to the tennis courts, line up on long end. 7 crab cakes, crab walk to other end, 7 LBCs IC, walk crab (backwards) back to start. Repeato each end 3 times.
Mary:
Have a nice day
Announcements:
See announcements post. Upcoming first responder training.
T-Claps (Recognition):
Bulls eye – being at Thunder solo + signing on to co-Q Crazy Ivan.
Prayer:
Crab legs, shredder, silent.
The Path to Nowhere
/in Purple Cobra /QIC: WarbucksPAX: 187, Chips, Dahmer, Dirty Pipes, Dumbell, Dumbo, Foghorn, Lipstick, Lucky Charms, Mookie, Pablo, Pac-Man, Particle Board, Sandlot, The Natural, Warbucks
YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.
EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187
Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward
Ran back path and crossed road to doctor’s office parking lot
The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.
Mosey back to start.
It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.
PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit. This was repeated until all eggs were collected and all exercises were completed. That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC
Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day
Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.
Prayer:
Injured PAX
Crablegs drug trial
YHC took us out.
Get off my playground you Grandpa
/in Tea Time /QIC: DustyPAX: Dusty, Pikachu, Skidmark, Spam
April 15, 2019 / Tea Time / QIC: Dusty
Pax: Dusty, Pikachu, Skidmark, Spam
Pax of four impressing the girls who shared the monkey bars with us at Womble playground
Warm Up: Run one mile
The Workout:
Strandard Murph: 100 pull-ups, 200 merkins, 300 squats
Mary: Run another mile
Announcements: See Facebook
Prayer: Crablegs, Shredder, Gratitude