Great Job today guys! 25 pax including 2.0 Sandlot
9 pax for EC- Fonzie, Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED
Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s
burpee break down
1st round
1- balls to wall shoulder taps while
2- jog to 1st line, 2nd line…3rd and 4th doing following respectively
4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run
Switch and repeat
2nd round
1-WWII
2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively
4 burpees, 8 squats, 12 in/outs, 16 merkins
Switch and repeat
4 corners modified
bear crawl to 1st line
10 star jumps
bear crawl to 2nd line
10 star jumps, 20 plank jacks
bear crawl to 3rd line
10 star jumps, 20 plank jacks, 30 SSH
bear crawl to 4th line
10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges
Mary: circles up and took turns through the pax calling set of 10 exercise including the following
alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins
Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after
Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment. Dumbos knee and quick healing
Pickle Pounders End Eventually
/in Crazy Time /QIC: PikachuPAX: Crosby, Gumby, Pikachu
Pax of 3 for a cold Crazy Time – last iteration in the current workout selection.
Warm Up:
1 mile run
The Workout:
Modification – playground was wet so we went under the shelter. 100 diamond merkins
200 pickle pounders
300 homer to marge
Mary:
1 mile run
Announcements:
For February Crazy Time will shift to:
1 mile run
100 burpees
200 shoulder tap balls to the wall
300 lbcs
1 mile run
Should be a fun month. You can blame Crosby for the burpees 🙂
Prayer: N/A
Surprise… it’s LipSync!!!
/in Thunder /QIC: LipSyncPAX: Aquaman, Bulls Eye, Crosby, Dusty, Gumby, Kubota, Lipsync, Pikachu
PAX of 8 came out to Thunder to find out who the Mystery Q was going to be
Warm Up
A fun jog up and over the tables under the pavilion to the field for warm up consisting of: Good Mornings, SSH, arm stretching, arm circles and chinooks.
The Workout
Run to the rock pile through and over the playground (including going down the slide) and grab a rock
Rock toss through the sand volleyball court
John Cusack to baseball field for some Jack Webs
Curls for the girls and overhead extensions while walking to next sand volleyball court for more rock tosses
Barely Curling up the parking lot with Crab Walk Rock Kicks back down
John Cusack, Curls for the Girls and Overhead Extensions back to rock pile
Ruh Roh’s and Shoulder press before tossing rocks back to the pile
Partner up and 10 count Double Merkin Burpees while hopping over partner in a Plank… than switch
Mary
LBCs, WWII, Low Slow Flutters, American Hammers and Have a Nice Days (with meditation, prayer, reflection and a car alarm)
Announcements
BRR reminders
We need to all become “Slackers”
Prayer Request
Crab Legs; wounded Police officers and their families; Kubota’s parents, aunts and uncles as they possibly start the process of moving their mother to an assisted living facility; Beaufort’s recovery from hip surgery and any others that I forgot.
Sideways rain and deep puddles
/in Disney /QIC: PabloPAX: Breach, Chips, Crab Legs, Full House, Kid Cracker, M4L, Nemo, Pablo, Slide Rule, Warbucks, Yogurt
PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.
EC: Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House
Warm Up:
With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:
The PAX split in to 2 groups and did an indian run over to the large parking lot. The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side. Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top). With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.
Mary:
Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:
see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:
Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,
Jello Legs
/in Kennys Grave /QIC: MessiPAX: 16-bit, Banana Seat, H1N1, Messi, Norm
A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.
Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps
The Workout:
Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.
PAX partnered up with 1 Pax going solo
100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.
200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest. Switch back and forth until reach 200.
300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock. Switch back and forth until reach 300.
FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.
Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.
Mary:
Completed the following exercises – 15 count IC
Dolly, LSF, and Rosalita Wip
Closed with 1 Corinthians 10:13. Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.
Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown. Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.
Does anyone know a good Gastroenterologist?
/in Running 4 the John /QIC: LipstickPAX: 187, Chips, Cowboy, Dawgpound, Double Doink, Lipstick, Peeping Tom, Redenbacher, Shredder, Straight Cash, UTI, Wiggly
Warm Up: Stretching, Frankensteins, Monkey Humpers, Quick loop around Ting
The Workout: 2x Hill Repeats up big hill on Bridgewater @ 70% up and cool down on downhill; Pick up the Six and head to back of Bridgewater to Powerline Sprint. 1x Powerline Sprint @ 85%; cool down jog back to Ting 4.5 Miles total
Announcements: See Announcements on FB or Slack
Prayer: Crablegs, Beufort, Construction accident in North Raleigh
She Thinks my Shoulders are Sexy
/in Possum Trot /QIC: LEDPAX: 16-bit, Beater, Blue Hen, Dauber, Doc, DoubleD, Dumbo, Emeril, Farva, FedEx, Flanigan, Fonzie, Garden Knome, Gump, LED, Messi, Modify, Motor Boatin', Pablo, Particle Board, Roger Roger, Slide Rule, Sugar, The Natural
9 pax for EC- Fonzie, Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED
Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s
burpee break down
1st round
1- balls to wall shoulder taps while
2- jog to 1st line, 2nd line…3rd and 4th doing following respectively
4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run
Switch and repeat
2nd round
1-WWII
2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively
4 burpees, 8 squats, 12 in/outs, 16 merkins
Switch and repeat
4 corners modified
bear crawl to 1st line
10 star jumps
bear crawl to 2nd line
10 star jumps, 20 plank jacks
bear crawl to 3rd line
10 star jumps, 20 plank jacks, 30 SSH
bear crawl to 4th line
10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges
Mary: circles up and took turns through the pax calling set of 10 exercise including the following
alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins
Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after
Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment. Dumbos knee and quick healing
Baby it’s cold outside and Biff is back
/in Mutiny /QIC: FedExPAX: Biff, Farva, FedEx, Fonzie, Gump, H1N1, LED, Messi, Norm, R22, Stovepipe
January 21, 2019 / Mutiny / QIC: Fedex
PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22
11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see
Biff back in the gloom!!
Warm Up: Started with a lap around the track then circled up for:
– SSH x 25
– Fazio Arm Circles 10 Forward 10 Reverse
– Imperial Walkers
– Hillbillies
– Stretches
The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island. The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.
– Standard Merkin
– Squats
– Mountain Climbers
– Diamond Merkins
– Wide Merkins
– Burpees
– Freddy Mercury
– Leg Raises
– LBC
– Military Merkins
– Dips
Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs
10 Rounds with Tyson at Purple Cobra
/in Purple Cobra /QIC: DeadboltPAX: Banana Seat, Bigalow, Deadbolt, Doc, Foghorn, Garden Knome, Lipstick, M4L, Motor Boatin', Pablo, Particle Board, Redenbacher
12 #HIM took the Red Pill on this 18 degree morning in January. YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout. I wanted to bring back an “old school” workout that I remember well. I also wanted to stick to one of my Q goals and always strive for “accountability partners”
Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant. Both we successful. Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny. I love you guys!
Warm Up: 5:30 on the dot. No FNGs. No Shovel Flag (my fault) and we were off. Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness. They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up). We circled up for some warmups – we need it
The Workout: This morning we would do “10 Rounds with Tyson”. Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot. The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up. The workout would include stops at each pain station in the loop. At each stop, the Pax would perform the exercise (15 reps) and move on. Pax broke in to groups of 2 with accountability partners. The exercises included:
I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes. With 5 minutes to spare – we picked up the cones and headed back to COT.
Mary: Not much time but we did
Announcements: Announcements on Slack and Facebook.
Prayer: Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer
YHC took us out in prayer
It is always an honor to lead you men. You all continue to inspire me and I am honored to know you all!
DB
Nutcracker 1/22
/in Nutcracker /QIC: BreachPAX: Blue Hen, Breach, Da Business, Dawgpound, Norm, Slide Rule, Wiggly
Pax of 7 came out in the Nutcracking cold
Slide Rule, Blue Hen, Norm, Da Business, Dawg Pound and Wiggly with Breach on the Q
Warm up– Run around the front of the school and circle up for 22 counts of SSH, Imperial Walkers/Hillbillies, Prisoner squats, Frankenstein’s and Merkins.
Workout– Mosey over to the rock pile with some fast feet, side shuffle and up and back up and down the parking lot. Grab a rock and circle up in the side parking lot. 22 count of curls for the girls, move 2 rocks left, Wonderbra’s, move 2 left, Triceps extensions, move 2 left goblet squats. Followed by traveling Merkins around the circle until we got back to our original rock. John Cusack back to the rock pile. Mosey through the parking lot with some weaving around the parking spaces and some backward running to the loading dock.
The school was nice enough to leave us some 4 x 4 so we used them Split into two groups, group1 did 22 counts of Australian mountain climbers while group 2 did prisoner squats, then we switched. Round 2 group did peoples chair while group 2 did 22 count American hammers while holding the 4×4 off the ground with their feet. Round 3 group one went back to Australian mountain climbers while group 2 did V-ins with your feet hanging over the edge of the loading dock. Finished up at the dock with some 22 counts Dirkins and dips off the milk crates. Mosey over to the basketball court.
Bunny hops around the perimeter of the court and circle up for 22 squat jacks. Catch me if you can run, the last man drops and does a Merkin and then run to the front of the line. Ran to the front of the school and took the stairs down to the playground area. Split back into 2 groups. Group 2 balls to the wall while group 2 runs to the top of the hill for 5 deep squats. Switch it up and repeat. On round 3 group 1 performed Merkins while group 2 ran and then switched. Mosey back to the front of the school for 22 counts of Irkins, Dips, and Derkins.
Mary– Circle up for 22 counts of reverse LBC’s Homer to Marge and side crunched, 22 both side.
Announcements: Crablegs shirt order ends Friday. Q-source with Norm this AM Dauber tomorrow morning and Breach at CBC at 8p. Blue Ridge Relay meeting at Black Dog bottle shop at 6p tonight and Tobacco Long run Feb 9th see Blue Hen for details.
Prayers for Crablegs and Buford for a speedy recovery. Closed in prayer.
Tea for One under a Full Moon
/in Tea Time /QIC: DauberPAX: Dauber
Warm Up: Static Stretches
The Workout: One PAX arrived 10 mins early (on-time) and began warming up in the -2.2 deg C temps under a gorgeous full moon. With no sign of other F3 bruvva, Dauber stepped in as Q and began the Murph:
1 Mile Run
100 Pull-ups ( 90% assisted)
200 Various Versions of Merkins (wide, diamond, hand-release, standard, derkins too)
300 Squats (standard, prisoner)
1 Mile Run (one minute slower)
Lots of time to take in the surroundings. I imagined what John Deere would be observing at this point: futbol lads practising on the pitch; less then a score of HSRC were scurrying about; a HSPD bobby was catching up on paperwork in his parked jam butty; and a scoundrel was vaping in the shadows of the clubhouse. Torn between the sordid cherry vape stench and a delightful wood-burning stove aroma, Dauber kept his olfactory sense in check and pondered if an F3 brother grunts while doing an exercise on an empty playground, does the grunt really account for a sound? I wish I had the playlist from Mookie at Any Given Sunday.
Mary: More Static Stretches
Announcements: None
Prayer: Unspoken
Cheers Mates! (Dauber Q)
No disrespect JD…safe travels