Today is Thursday, January 17, and it’s time for SouthWake to head North and Q the ever-early Back in Black (5:15 start!) 16 Pax showed up on a chilly morning, 7 SW regulars + 1 FNG (pretty sure that’s 50% SW….just sayin!) . A few minutes before kickoff, an emergency plan was discussed and a brief tutorial of how to properly do an Australian Clip Board & Nutcracker Merkin.
Hermes, Repeato, Straight Cash, Disco Duck, Peeping Tom, Light Bright, Staubach, Wiggly, Yoga Mat, Warbucks, Pikachu, Breach, Blue Water, Shut In, Slide Rule, you were all there.
And we’re off!
Emergency Plan:
In case of emergency, we’ll load up in Hermes’ truck, 2 men in back with downed Pax, 1 passenger calling 911, and Hermes driving us to Wake Med just up the road. Shut In would take over if Hermes is down.
Warm Up:
Quick lap around the small lot. SSH & Imperial Squat Walkers in Cadence to get loose.
5x Bobby Hurleys, then 5x Blue Devils (add a Turkish Getup to a Bobby Hurley…the Flop really captures the full Duke experience). In a surprise to all involved, Shut In and Hermes opted to actually do the exercise rather than stand and watch this year.
Circle up, all Pax do SSH while we introduce ourselves and pick 1x Burpee or Blue Devil. YHC is sorely disappointed more Blue Devils were not chosen, but if the Pax wants to start the day with 16 Burpees, so be it.
The Workout:
The goal of all SW Q’s when we come to Carpex is to work hard enough to slice through the mumble chatter. YHC figured the best chance of that was a mix of running and lots and lots of Burpees + Blue Devils. If you can’t breathe, you can’t chatter 🙂
Indian run to the larger lot and group in 4’s by speed. YHC got there early and set up 10 Traffic cones, zig-zagging the entire lot. Pax would run the long way to the next cone, do the workout, bear crawl around the island, work out, then run. Repeat until reaching the far side. The 10 workouts were, in order:
- 5x burpees
- 10x Nutcracker Merkins (one pax bench presses the other’s ankles, 2nd pax doing merkins…watch your nuts!)
- 15x Australian Clip Boards + 5x Burpees (ACB: 2 pax (the clipboards) form a platform by grabbing wrists; 3rd pax does upside-down rows (australian pull up))
- 10x Blue Devils
- 5x Double Merkin Burpees
- 5x Wide, Diamond, Military & Regular Merkins
- 15x Australian Clip Boards + 5x Burpees
- 10x Blue Devils
- 5x Burpees
- 10x Nutcracker Merkins
When finished, loop back and pick up the six.
At this point, YHC made a tactical error. I should have just repeated the lot workout, but I was told there were rocks and didn’t want to be accused of being boring.
Thang Pt 2:
Indian run to the rocks (farther away than I thought). Grab a Vanity Rock….Pikachu is very vain…. for a set of 16’s with WonderBras + Curls. We made it about 5 rounds in before having to audible away due to time.
Indian run back to the lot, clean up the cones, and Jailbreak to start
Mary:
5 mins of Yoga stretching followed by 25x Pickle Pounders
COT Proof:
COT Video
Announcements:
2.0 Dad’s workout Saturday; Looking for big turnout next Friday for Arena in DTRaleigh; QSwap ends tomorrow!
Prayer:
Ausfart, Buford, Crab Legs, Mission Trip, family
9/16 went for Coffeeteria. I look forward to QSwap all year, was a great two weeks guys!
Return of the BAM!
/in Disney /QIC: DawgpoundPAX: 187, Bobby Dall, Dawgpound, Deadbolt, Emeril, M4L, Mookie, Motor Boatin', Nemo, Pac-Man
EC: Deadbolt, Mookie, Pac-man (This is all that really counts since they are going for the fritter. Sorry Nemo). Nemo
Warm Up:
Quick lap around the Soccer fields. Circled Up on the Soccer fields. Plank for the six
Side Straddle Hops
1 Burpee
Good Mornings
2 Burpees
Hillbilies and Imperial Walkers
3 Burpees
Squats
4 Burpees
Windmills???
5 Burpees
The Workout:
Headed to the greenway path behind the soccer fields for 7s
Run to the bottom of the path do 6 Burpees
Run to the top of the path do 1 Squat Jump
Repeat decreasing the Burpees by one each time you got to the bottom and increasing counting down by one the Burpees and increasing the squat jumps by one at the top of the path.
Snake Indian Run from the greenway path the long way to the abyss. When I say long run I mean we ran to Fuquay to the abyss. Apparently Emeril does not like fun for there where extra 5 burpees for having to much fun.
Did three trips up and down the stairs.
At the top 10 squats
At the bottom 5 Burpees
Mary:
Ran back to the parking to circle up for the following:
Break Dancers
LBCs
Homer to Marge
Freddy Mercury
Announcements:
See Facebook and Slack
Last day for new shirt order
Prayer:
Matt and his son’s hockey teams travel to Florida
Buford and his recovery
Double D
First Responders
Back in Black (Carpex QSwap 2018)
/in AO Post /QIC: Slide RulePAX: Breach, Glass Jaw, Peeping Tom, Pikachu, Slide Rule, Straight Cash, Warbucks, Wiggly
Today is Thursday, January 17, and it’s time for SouthWake to head North and Q the ever-early Back in Black (5:15 start!) 16 Pax showed up on a chilly morning, 7 SW regulars + 1 FNG (pretty sure that’s 50% SW….just sayin!) . A few minutes before kickoff, an emergency plan was discussed and a brief tutorial of how to properly do an Australian Clip Board & Nutcracker Merkin.
Hermes, Repeato, Straight Cash, Disco Duck, Peeping Tom, Light Bright, Staubach, Wiggly, Yoga Mat, Warbucks, Pikachu, Breach, Blue Water, Shut In, Slide Rule, you were all there.
And we’re off!
Emergency Plan:
In case of emergency, we’ll load up in Hermes’ truck, 2 men in back with downed Pax, 1 passenger calling 911, and Hermes driving us to Wake Med just up the road. Shut In would take over if Hermes is down.
Warm Up:
Quick lap around the small lot. SSH & Imperial Squat Walkers in Cadence to get loose.
5x Bobby Hurleys, then 5x Blue Devils (add a Turkish Getup to a Bobby Hurley…the Flop really captures the full Duke experience). In a surprise to all involved, Shut In and Hermes opted to actually do the exercise rather than stand and watch this year.
Circle up, all Pax do SSH while we introduce ourselves and pick 1x Burpee or Blue Devil. YHC is sorely disappointed more Blue Devils were not chosen, but if the Pax wants to start the day with 16 Burpees, so be it.
The Workout:
The goal of all SW Q’s when we come to Carpex is to work hard enough to slice through the mumble chatter. YHC figured the best chance of that was a mix of running and lots and lots of Burpees + Blue Devils. If you can’t breathe, you can’t chatter 🙂
Indian run to the larger lot and group in 4’s by speed. YHC got there early and set up 10 Traffic cones, zig-zagging the entire lot. Pax would run the long way to the next cone, do the workout, bear crawl around the island, work out, then run. Repeat until reaching the far side. The 10 workouts were, in order:
When finished, loop back and pick up the six.
At this point, YHC made a tactical error. I should have just repeated the lot workout, but I was told there were rocks and didn’t want to be accused of being boring.
Thang Pt 2:
Indian run to the rocks (farther away than I thought). Grab a Vanity Rock….Pikachu is very vain…. for a set of 16’s with WonderBras + Curls. We made it about 5 rounds in before having to audible away due to time.
Indian run back to the lot, clean up the cones, and Jailbreak to start
Mary:
5 mins of Yoga stretching followed by 25x Pickle Pounders
COT Proof:
COT Video
Announcements:
2.0 Dad’s workout Saturday; Looking for big turnout next Friday for Arena in DTRaleigh; QSwap ends tomorrow!
Prayer:
Ausfart, Buford, Crab Legs, Mission Trip, family
9/16 went for Coffeeteria. I look forward to QSwap all year, was a great two weeks guys!
ThunderStock
/in Thunder /QIC: CrosbyPAX: Aquaman, Bulls Eye, Buttjoint, Crosby, Doogie, Dusty, Emeril, Gumby, John Deere, Kubota, Lipsync, M4L, Pikachu, Pony Boy, Quiver, R22, Short Pole, Tofu
4+ mile EC- John Deere, Crosby
EC- (add as others let me know)
Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:
Roxanne– 3:11(26)
M’erkins (during Roxanne)
Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)
Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”
Optional Mosey-
Flower– 3:26(30)
Squat up & Down squat hold
Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up
Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus
BRIEF STRETCH
Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder
Mary: OYO
American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)
X2
Cobra Stretch
PROTRACTORS 15/45/15/90
LBC
M’erkins x10
Diamond M’erkins x10
Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.
How hard can it be? This is a limited run AO
/in AO Post /QIC: LipstickPAX: Banana Seat, Blue Water, Crimson, Disco Duck, Dustbowl, Earhart, Ezkiel, Hanson, Hi Liter, HoneyComb, Hot Tottie, LED, Lipstick, Mohack, Moore, Nanjago, Peeping Tom, Pikachu, Rachet, Red Ryder, Revere, Runny, Sparten, Straight Cash, Sub, Theismann, UTI, WWW, Yogi
Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex. Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.
Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point. YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back. 2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once) 3rd exercise Bear Crawl Burpees. Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee. Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs. Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start. Mosey over to church and grab some wall. YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team
2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs
Do You Feel Lucky, Punk? Possum Trot 1/16/19
/in Possum Trot /QIC: DauberPAX: 187, Coal Ash, Dauber, Deadbolt, Doc, Farva, FedEx, Fonzie, Garden Knome, Gump, H1N1, Litter Box, Messi, Modify, Mookie, Pablo, Pac-Man, Particle Board, Stovepipe, Sugar, The Natural
Warm Up: PAX ran around tennis courts and circled up in main parking lot. 10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.
The Workout: PAX grabbed a medium-sized rock and circled up in main parking lot. Q led the PAX in the following continuous exercises with their rock: 10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees. Mosey to the hill. It was frosty with the temps hovering at 30 F degrees. PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips. With the frozen tundra, Q audibled and had the PAX not climb down the hill. Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks. Plank hold until the 6th came in. RINSE AND REPEAT 3X (four total). Q threw in 25 LBCs for fun on last set. Returned rocks and circled up in the tennis courts for Mary.
Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.
Announcements: Tee-shirt order(s); Q-Swap; Q-Source.
Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back). Sorry – no picture.
Prayer: Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers
EC: H1N1 and Mookie made sure the sixth was good during EC today – thank you! Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.
F2 – Catan Q-Source followed at Stick Boy.
QIC – Dauber, always a pleasure leading you men.
“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week
/in AO Post /QIC: LipSyncPAX: Art Vandelay, Buttjoint, Candy Crush, Dice, Disco Duck, John Deere, Kermit, Lipsync, Lucky Charms, M4L, Old Maid, Prepare to Die, Semper Fi, Slide Rule, Speed Racer, Spitz, Theismann, Traffic cone
PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute “warm up” with LipSync before Lucky Charm brought the pain
Warm Up
A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s
The Workout
Part 1 – LipSync
Grab a rock and line up for Barley Curling across the parking lot
Return to starting point with crab walk rock kicks
John Cusack to parking garage for rock Wonder Bra/LBC 11’s
John Cusack back to rock pile… return rocks… hand off to Lucky Charm for the real beat down
Part 2 – Lucky Charms
50 merkins
Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck
Grab a spot on the wall for shoulder tap balls to the walls
Carry you sand bag back down to the pile… the long way
Run to flag poles for Mary
Mary
More merkins and intense row boats from Lucky Charms
Announcements
Q Swap continues
Prayer Request
Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufort’s recovery from hip surgery and any others that I forgot.
Built Ford Tough
/in Running 4 the John /QIC: SkidmarkPAX: Cowboy, Dawgpound, Double Doink, Nemo, Oh Yeah, Redenbacher, Skidmark
Cold, Q-Swap, and Fritters couldn’t keep 7 men from R4TJ this morning. Q arrived to multiple Ford Trucks in the parking lot. Cowboy present and a very similar matching track of an unknown Pax. A big congrats to Nemo for the purchase of his gray F150. 7 Pax, 3 F150’s.
Warm Up: We just started running.
The Workout: Pax journeyed out of Ting, across Main St. and into Bridgewater for some hill repeats and runs. Q would call out a location and a pace (1/2 marathon, 10K, 5K, 75% sprint, etc.). As leaders reached the end they would circle back for the 6. Made it over to the back of Bridgewater for some hill repeats at different paces. Finished back at Ting with a grind up the ramp. All pax started and finished at the same time.
Mary: Dawgpound led the Pax in some stretches.
Announcements: See Pikachu’s posts in Slack and FB. Run for Dee Dee 5k. See Skidmark for details or check it out. https://www.eventbrite.com/e/3rd-annual-run-for-dee-dee-5k-registration-53217133880
Prayer: DoubleD, Buford, Raleigh Police Officer
Globo Gym Rates Increase
/in Purple Cobra /QIC: Straight CashPAX: 187, Deadbolt, Foghorn, Mookie, Pablo, Particle Board, Peeping Tom, Puddles, Rut, Straight Cash, UTI, Wiggly
PAX:
Deadbolt, Wiggly, UTI, Foghorn, Peeping Tom, 187, Mookie, Particle Board, Pablo, Puddles, Rut, Straight Cash
Warm Up:
Most in attendance started their warm-up within the confines of their motor carriage, while Peeping Tom endured the dry winter air and ran to the CoP. At 5:30 AM we dashed around the block and fell back into the CoP. From there we slow-rolled through SSH, Hill Billy’s, and Good Mornings.
The Workout:
(5:38 AM) Broke into 3-4 man accountability groups a mosied to a centrally located island. In our groups, we did 3 rounds of “4-Corners” consisting of 10x Squat Jumps=>Lunge Walk=> 20x Turkish Getups => Bear Crawl => 10x Burpees => Lunge Walk => 10x Merkins => Bear Crawl…
On the back stretch of each round we remarked how impressive we must appear to onlooking grocery shoppers and Average Joes alike. This abruptly ended when an elderly women passed in front of the group cautiously remarking “I thought you all were a bunch of zombies.”
Mary:
(6:10 AM) Repeat of the warm-up jog on Sunset and Holly Springs.
Announcements:
Prayer:
Pray for the shot Police Officer in Raleigh and newly shot trooper in Wilson and their families.
Keep Pushing the Rock Men
/in AO Post, Faith, Fellowship /QIC: DeadboltThere once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway.
Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”
God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”
What are you pushing the rock for? We may not know yet!
Deadbolt
Nutcracker found some monkeys
/in Nutcracker /QIC: FlaniganPAX: Blue Hen, Breach, Coal Ash, Da Business, Flanigan, Norm, Pikachu, Skidmark
Pax of 10 joined in the gloom at the nut for some fun
Flanigan (Q), blue hen and skid mark added EC, met up with pikachu, breach, Smithers, fomangu, coal ash, da business & norm
Warm Up:left parking and began jogging towards business park. Q had a stash of 10 beat down cards in his pocket.
The Workout:while running to the business park, stopped to perform random card from pocket. Got to park, bear crawled up the ramp, sprinted down and up hill, crawl bear down, repeat the deck in random order back to school
Deck; 15 obl crunches each side IC, 100 lsf IC, 25 monkey humpers IC in front of traffic, 20 Rosalitas IC, 14 Carolina dry docks, 15 hand release merkins, 25 shoulder taps IC, 100 fozzy arm circles IC, 200 m sprints, 75 m backwards lunges
Mary: finished the deck with 100 lsf and 100 arm circles
Announcements: q swap week, q source today and tomorrow
Prayer:breach took us out, prayed for coal ashes father having surgery today