YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.
Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.
Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.
Warm Up:
Pax were asked to partner up with an accountability partner of similar speed and we were off.
We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.
Shake It Off – T Money (Taylor Swift)
We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).
The Workout:
We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.
Fourth Of July – Fall Out Boy
Kettlebell swings. These got old
The Man – The Killers
Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).
Blank Space – T Money
More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.
Rockstar – Nickelback
Pistol Rows at Dumbo’s suggestion. These also got old.
Thunder – Imagine Dragons
Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.
Like a Boss – The Lonely Island
Short song. Curls with partners running. Fun song to introduce the pax to.
Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)
Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.
I’m On A Boat – The Lonely Island
Another fun song to introduce the pax to.
In The End – Linkin Park
Single legged deadlifts.
Thunderstruck – AC/DC
Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:
Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:
See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:
Shredder, Crab Legs, unspoken.
Always an honor and privilege men – thank you.
The Few, The Brave, The Nutcrackers…
/in Nutcracker/by NormWarm Up:
The Workout:
Mary:
Announcements:
Prayer:
The Longest Balls……To the Wall
/in Purple Cobra/by FoghornPax of 17 came out in the gloom at PC. Good job men.
Warm Up: Jogged over to near Planet Fitness on Lassiter Road. A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.
The Workout:
Pax paired up with one doing exercises at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.
Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.
This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.
Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.
This was repeated with Peoples Chair 10 count down the line.
Jogged over to starting area for some Mary.
Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.
Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot. Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.
Prayer:Crab leads, Shredder, and unspoken prays.
Mutiny+Burpees= Lots of Mumble Chatter
/in Mutiny/by FedExPAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx
EC: LED, Fonzie
Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev, Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20
The Workout:
Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.
After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.
After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.
Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend
Strap on my strap on
/in Tea Time/by SkidmarkI can’t even begin to describe how the conversation came to being with regards to the title but I’m pretty sure it has nothing and everyrhing to do with what you’re thinking. 5 pax posted but 6 got stronger cause we’re more prepared to pick them up.
EC: Pikachu, Skidmark
Warm Up: 1 mile run
The Workout: Murph! 100 pullups, 200 meekins, 300 squats and pikachu with the vest.
Mary: 1 mile run
Announcements: See Pikachu’s announcements. Go to Q school.
Prayer: Shredder, Crablegs, internal battles
Leadership doesn’t mean being the best. It means bringing the best out in everyone else.
March Madness
/in Downtown Train/by Blue HenPAX: BlueHen, Da Business
QIC: BlueHen
The Fartsack was strong as the Q pulled into the empty parking lot. With 5 minutes to go Da Business pulled in and we were soon under way. After watching the tournament selection show the Q was motivated to put together a themed workout to get the March Madness week going. It was like old times at F3 SouthWake when we often had numbers less than five at a workout.
Warm Up:
Hot Lap
-ssh X 15
-good morning X 10
-windmill X 10
The Workout:
64. Merkins (10 wide grip, 10 hand release, 10 Carolina dry docks, 10 diamond, 10 regular, 14 partner merkins)
– Get your Ball (rock)
– Run to library bench with rock
32. Triceps (10 dips, 10 tricep ext., 13 dips)
-Run down library hill to clubhouse lot
16. Bicips ( 16 halfway, 16 top half, 16 full curls.
-run up Library hill, alternating with overhead cary between mailbox to stage in front of library
8. Jump up(onto stage) 8 balls to wall
-Run back to parking lot with rock
4. deconstructed burpees ( 8 merkins, 8 jump kicks, 8 jump squats)
2. Wheelbarrow
– each partner does the wheelbarrow
1. Low hold Merkin 64 count
RINSE & REPEAT RAPID FIRE in the lot
Mary: (64)
-20 Freddie
-10 six inch
-10 windshield wiper
-10 Ukrainian American hammer
-14 boat canoe
Announcements:
– considering starting a new site at holly ridge elementary/middle on Thursday at 5:30. More to come.
Prayer:
-CrabLegs, shredder, moby’s dad
Paradise City Cactus
/in Paradise City/by 187EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline
Warm Up: SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps
The Workout:
Parking Lot – Merkin Shuffel @ 3 count
Jog to bottom of Ting Climb and Partner-up
Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.
Jog back to bottom of Ting Climb
Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.
At tennis courts – 11’s with Merkins and Mountain climbers
At the tunnel – partnered up:
partner 1 runs to end of short path and partner 2 does peoples chair
partner 1 runs to end of short path and partner 2 does BTTW
Mary: Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII
Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday. Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer
Hills for Four
/in Any Given Sunday/by LipstickWarm Up: Various Stretching to get us loose
The Workout: PAX was on the lookout for Forceps, but with time slowing moving, it was clear our friend was not coming. H1N1, UTI and YHC took off on feet, and Messi led us by bike. We used a route out of the old Dawg’s playbook, and headed out Stinson to Bass Lake. We quickly moved down Bass Lake to Holly Springs Rd and took our left on Linksland for some fun on the hills. PAX was energetic and ready for Crossway. We hustled up and down the hills, with a quick pit stop for YHC about half way. PAX made there way to the Crossway exit and headed back down Main St. and back to Womble. 5.5-6 Miles in all.
Announcements: Sprint Tri: Looking to start some work in the pool, check the slack channel
Prayer: H1N1 travelling to Liverpool for work. YHC MIL had mixed results from the surgery. Please keep her in your prayers, as she will find out March 25 if she will require additional treatment beyond the surgery for her cancer.
Ascending Testicles, Boat/Canoe and Boney Bums
/in Ground Pounder/by ForcepsWarm up
10’s – Good Mornings, Fozzy Arm Circles, Cherry Pickers, Emperial Walkers, Hillbillies and Windmills. 20 SSH
The Workout
Mosey to the Wall for Ascending Testicles, BTTW and Wall sits (rinse and repeat).
3 sets of Boat Canoes during which Pikachu complained about his backside hurting from the concrete surface under his boney buttocks.
Mosey to the Rock Pile – rotate rocks between sets.
Mosey to the Playground
Announcements: ATT Half and Full tomorrow – Let’s get out and support our brothers
Prayer Requests: Continued prayers for Shredder, Crab Legs, Puddles.
YHC took us out
The Ferns Aren’t Up Either
/in U Turn/by SkidmarkEC kicked off at 5:15 with Piakchu and Skidmark going out on a little tour de’ Holly Springs. Not much happening in the Springs early but we did discover a missing sidewalk along Holly Springs Road. After a quick 4 miles we circled back to pick up the lads at Starbucks.
The goal today was to do some scouting for another route for U-Turn, something to change it up, add a little spice if you will. Maybelline, Warbucks, UTI, Sliderule, Pikachu, and Skidmark set off one direction while the other 10 Pax took to the standard 5 mile loop. I’m sure there was quite the conversation amongst those Pax.
The six of us set off Indian Run style. This lasted approximately .01 miles before we made a wrong turn leaving starbucks and circled the bank. The security footage by the ATM will make for a good BB photo I’m sure. After regaining our bearings we set-off. At the bottom the hill played a quick game of right-left-center and we were off.
I think we have a new U-Turn 5 mile loop that involves no crossing of 55. Highlights from the run include how Skidmark has the worst ideas. Indian run = fail. And apparently doing a Steeple Chase is a bad idea but a Rugged Maniac is a good idea.
As we closed out the route we made a trip past both Orange Theory and O2 fitness. No balls to the wall at O2 since no one was there. We thought the ferns had talked everyone’s ears off but the sign on the door indicated that O2 does not open until 0800 on Saturday. Guess Lisa and the ferns need their beauty sleep.
Warm Up: Good mornings, high knees, butt kickers, SSH, IW
The Workout: 5 mile loop for some.
Scout run: Left below Dicks. Left at the next traffic light. Stay straight until Ivy Arbor Way. Turn left onto Ivy Arbor Way. Follow Ivy Arbor into 12 Oaks. Run about 1/2 mile turn left and then a quick right. Do a little jig right there. Follow until the end of the road and make a left. Run up the hill to the traffic circle and make a left on Green Oaks. We ran Green Oaks to Thomas Mill and then the group split. Some ran up Thomas Mill and some ran all the way Irving by the Credit Union. Met back up to compare distances at Thomas Mill and Irving. Ran down past Starbucks to O2 and turned around. Ended up with 6 miles. The new projected route will be good route with sidewalks the whole way and light traffic. No crossing 55. Will need maybe 1 more scout run laster this week or next saturday.
Mary: She wasn’t at 02 either
Announcements: Next saturday yard work at Crablegs. More details this week. Crablegs putting together a team for ALS walk. More details to follow.
Prayer: Crablegs, Shredder, Runners tomorrow at Tobacco Road 1/2 and full
DJ Pikachu
/in Crazy Ivan/by PikachuYHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.
Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.
Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.
Warm Up:
Pax were asked to partner up with an accountability partner of similar speed and we were off.
We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.
Shake It Off – T Money (Taylor Swift)
We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).
The Workout:
We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.
Fourth Of July – Fall Out Boy
Kettlebell swings. These got old
The Man – The Killers
Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).
Blank Space – T Money
More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.
Rockstar – Nickelback
Pistol Rows at Dumbo’s suggestion. These also got old.
Thunder – Imagine Dragons
Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.
Like a Boss – The Lonely Island
Short song. Curls with partners running. Fun song to introduce the pax to.
Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)
Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.
I’m On A Boat – The Lonely Island
Another fun song to introduce the pax to.
In The End – Linkin Park
Single legged deadlifts.
Thunderstruck – AC/DC
Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:
Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:
See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:
Shredder, Crab Legs, unspoken.
Always an honor and privilege men – thank you.