Pax of 24 with an FNG for the First workout of 2019
Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG welcome to the pax (Ball Drop)
Breach, Flannigan and Peeping Tom on the Q
Warm Up: Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks
The Workout: Break into 3 teams of 8 for a relay style race down the backstretch
Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins. Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.
Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot. Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.
Peeping Tom Workout: Mosey to the playground with 4 35lb plates
Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back
Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks
Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.
Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer
Who needs a Fritter?
/in Running 4 the John /QIC: LipstickPAX: 187, Chips, Da Business, Emeril, Lipstick, Shredder, Straight Cash, UTI
Lower than normal attendance this morning at the John, we are factoring in the Fritter Craze. R4TJ may have to do a Bear Claw….
Warm Up: SSH x 20, Right over left and left over right hammy stretches, Phelps, Frankenstein’s x 10, Monkey Humpers x 10
The Workout: 5 Mile route from Ting to Womble and Womble out Bass Lake and back around to Ting
Announcements: Lot’s of things going on in South Wake, Q Swap, Breath-taker Auction, Workout Accountability tracker, Q Source- Shredder made a few nice comments around Q Source and we should all make it part of our routine to attend at least 1 a week or maybe even all 3 planned. My favorite part about what he said this morning “We are really good at the Fitness, pretty good at Fellowship, but not so good at the Faith” Let’s use this opportunity and new year to get together as brothers and discuss our faith and what we truly need help with. Fitness is our main goals but deep down we are all holding something back, that we need brother-ship and faith to help us out with.
Prayer: Doug Stein, Crablegs, Boy George Son, Double D Father, All the unspoken.
Fritter excitement
/in Possum Trot /QIC: LEDPAX: 16-bit, Beater, Blue Hen, Breach, Brony, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Dumbo, FedEx, Fonzie, Gump, H1N1, Hard Hat, LED, M4L, Messi, Modify, Natty Ice, Nemo, Obi Wan, Pablo, Peak Week, Pikachu, Pony Boy, POTS, R22, Slide Rule, Stovepipe, The Natural, Turtle Man
33 Pax’s 4-2.0s with 17 getting in some EC. start to new year!!
Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.
Group 1
Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot
1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other
Group 2
Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.
mosey to concession
bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC
mosey back for mary
Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.
1/1/19 Nutcracker Convergence
/in Nutcracker /QIC: BreachPAX: 187, Ball Drop, Blue Hen, Breach, Brexit, Cowboy, Dawgpound, DoubleD, Emeril, Flanigan, Foghorn, Forceps, Lipstick, Lucky Charms, Nemo, Norm, Peak Week, Peeping Tom, Roger Roger, Skidmark, Turtle Man, UTI, Warbucks, WebEx
Pax of 24 with an FNG for the First workout of 2019
Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG welcome to the pax (Ball Drop)
Breach, Flannigan and Peeping Tom on the Q
Warm Up: Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks
The Workout: Break into 3 teams of 8 for a relay style race down the backstretch
Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins. Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.
Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot. Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.
Peeping Tom Workout: Mosey to the playground with 4 35lb plates
Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back
Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks
Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.
Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer
Gumps Sinfulness
/in Tea Time /QIC: John DeerePAX: Crosby, John Deere
Johndeere 5Miles EC.
Warm Up: 1mile
The Workout: Murph
Mary: 1mile wrap up
Announcements: Gump was not there. Gump did not show up. Gump HC’d and then sinned. Was Gump taken by clowns?
Prayer: for Gump’s soul.
Tag Your It
/in Paradise City /QIC: DawgpoundPAX: 187, Blue Hen, Chips, Cowboy, Crosby, Dawgpound, Emeril, Flanigan, Foghorn, Ironic, Lucky Charms, Peak Week, Pikachu, Sharapova, Skidmark, Slide Rule, Yogurt
EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark
Yoga EC: Slide Rule, Emeril and Crosby
Warm Up:
Lap Around the Park with the following Stops
Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)
Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches
Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid
The Workout:
Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones. Each light pole do incrementing Burpees starting at 1 to 3. Head back and pick up the six
7’s up the ramp. At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire. — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.
Mary:
20 Cadence Count LBCs
Have a Nice Day
Announcements:
Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time. EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex. There are still opportunities to Q. Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation
Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein
The Last Sunday
/in Any Given Sunday /QIC: UTIPAX: Deadbolt, H1N1, Lift Kit, Lipstick, Messi, Nemo, Oyster, Peeping Tom, UTI
EC: Peeping Tom misunderstood the start time and got there a little early so he made lemonade, putting 2.5 miles on the board before we got started. Nice work!
Warm Up: 5x Burpees (We had some folks show up a little late) and 20x Side Straddle Hops
The Workout: We had two distance groups, one went for a 3 mile loop and the other a 6 mile loop. We stuck together for the first 1.5 miles when Oyster and Lift Kit peeled off down Bass Lake Rd. Peeping Tom and Nemo got out ahead of the 6 milers and inadvertently created a third group when they made a wrong turn. Much like the Disney movie we found Nemo (and Peeping Tom) in then end. (There is some sort of plot twist in here about Peeping Tom running off with Nemo… I’ll leave it alone… moving on!). The planned 6 mile route was made to avoid the mud at Sugg and Bass Lake but YHC couldn’t resist the opportunity to catch that sunrise that Mookie hyped-up when passing over the reigns. Fortunately, the mud was pretty tame and not much of an ordeal. Unfortunately the weather this morning was cloudy and overcast so there was no sunrise to be seen. Oh well, we went around the back entrance at Bass Lake, going down the hill and circling back to the greenway. Through the Somerset Stream neighborhood and on through Womble.
There were modifications and circling back for the 6 all along the route so we all ended up with variations between 3 and 9 miles. We had great support from Messi as he biked the 6 mile route with us. Circling back and checking in on everyone.
https://labs.strava.com/flyby/viewer/#2044219786?c=dnrfwpgy&z=E&t=1SAAvA&a=ilHYeShf2HkMvNd5xUjYeehg13ntmdd5
Mary: Is she in FiA?
Announcements: Welcome FNG Lift Kit. Oyster brought his father-in-law out for his first F3 experience. He came to us from Colorado, we let him know that F3 is a nation-wide organization and told him to checkout the website.
Prayer: Prayers out for Doug Stein who got injured at the Heartbreak/Soul Crusher challenge the other day. There is a sign-up genius out on the HSRC and “Try” club sites to support his family with meals. He underwent surgery on both legs and his wife is nearly ready to give birth to their second child. https://www.signupgenius.com/go/10c084dada923a13-meals1
GroundPounder 12/29
/in Ground Pounder /QIC: BreachPAX: AMD, Breach, Forceps, Nemo, Pony Boy, R22
Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]
U-Turn
/in U Turn /QIC: SkidmarkPAX: 187, Banana Seat, Bernie, Boy George, Doc, Farva, Forceps, LED, Lipsync, Maybelline, Nemo, Oyster, Psi, R22, Roger Roger, Skidmark, Slide Rule
17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.
Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs
Sheepdog – MACHs and Locks
/in Sheepdog /QIC: ShredderPAX: Beater, Dovetail, Norm, Patch, R22
Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22
WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings
WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.
Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.
Mosey to the front. Traveling derkins with lunges in between.
COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.
MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching
COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.
Git your motor runnin’… Head out on the highway…
/in Cletus /QIC: YogurtPAX: Brickhouse, Crab Legs, Da Business, Deadbolt, DoubleD, Draper, Forceps, Full House, Ironic, Lipstick, Lucky Charms, Slide Rule, UTI, Yogurt
Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…
You’ll want to CRANK UP the link below!
Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.
Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…