I said to do this but I meant for you to do that

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Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s.  I said count off but I meant just get into a group of 3’s.
8’s.   Bottom of the parking lot do x1 Merkin.   Team of 3 Indian Run to top of parking lot.  7 Turkish getups.  Indian run back down.  x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs.   Still in teams of 3.   1 Pax at the top doing squats.  1 at bottom doing star jumps.  Timer is 3rd PAX running down stairs.  Swap/rotate/repeat

Sharknado –   I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday.  Maybe Banjo will show up.  “Show up, try to keep up”.  6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie.  Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week.  Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

“That’s No Moon!”

/in /QIC:
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Warm Up: Mosey to Ampitheatre

•  SSH

  • Cotton pickers
    The Workout: alternating Q lead workouts

• Round the clock Merkins 2/4/6/8/11
• Protractors 15° 45° 90° back down back up back down
• American Hammers
• D’erkins 10
• Step ups
• LBC’s
• Mosey to Playground for a Full up & Down Six Pack
• Mosey back to Ampitheatre Balls 2 the wall shuffle
• Mosey to otherside of soccer fields for some Catalina Wine Makers
• Ran the length of Stinson – Grigsby -top of BB fields exercise at each light post
• S. Merkins, Wide Merkins, LBC’s, Peter Parker’s, Plank-Side plank-Plank-Other side Plank- R leg L arm- L leg R arm, Knuckle Merkins, Mountain Climbers, Homer 2 Marge, Box cutters, Low Slow Flutter
• Mosey to rocks for Jesus Press
• Mosey to Tennis courts for Single court suicides
• Double down Merkin Burpees 10 count

Mary:
Announcements:
Prayer:

Nutcracker 10/23

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Backblast…. more need to post
10 pax, Flanigan (Q), breach, dawg pound, slide rule, Buford, Jenny Craig, chicken foot, da business, puddles, fng-lemon
Jog warm up
Circle up for ssh x 20, cotton pickers x 10, mountain climbers x 20, merkins
Partnered up, one medium rock per group, went to the front of the school
One jogged a lap while other began squats with rocks x 100, 150 merkins, 200 wonder bras with rock, 250 curls with rocks. At the end, each did 30 rock curls in cadence.
Returned rocks
Mary; low slow flutter x 20, dead cockroaches x 10, WWII x 20
COT
Prayer for crab legs
Flanigan-Out

 

The Shirtless Wonder Strikes Again

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Warm Up:  15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q…  So a new exercise was born.  You may have guessed how this works.  Fozio arm circles while you good morning).  People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout:  Crossway!!!  Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements:  Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer:  Wolfie and his mom.  Continued plans for support, see M4L

Fenway Park Celebrated at Possum Trot

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Warm Up:  Jog around the tennis courts; circle up at lower area.  10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

 

The Workout:  Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO.  Q asked if anyone knew the height of the famed Green Monster:  37 feet.  We found a wall and held B2W for a Dauber 37 count.  Partnered up and headed to the paved road.  Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly:  100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back.  Recovery – 10 counts were called out after completion of each shared exercise.  Green Monster back to the wall for B2W, this time with Gump counting to 37.  Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight.  PAX moseyed to the Rock pile and circled up with a Med-large rock.  MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it.  Each PAX called out various 10-count exercises utilizing the rock.  After each rock exercise was completed, Dauber rotated the PAX position.  Exercises included:  curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync.  (Rumor has it, he brought over MN from Mutiny).  PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises.  PAX returned rocks to the pile and headed to the tennis courts.

 

Mary:  Each PAX called out a core exercise performing 10 reps.  Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements:  Added new announcement of “recognition.”  Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018.  We are surrounded by “awesomeness “ – incredible men doing incredible things.  Well done!  Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer:  Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another.  Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together.  Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers.  Double D prayed us out.

Honored and humbled leading this fine group of men as always.  -Dauber

Deflated Turkish Getups

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It was announced that right before we started that the YHC had just returned from a long trip up in New England and thus the workout was going to be themed as such.

Warm Up:

We took the usual loop except this time we circled up almost right in front of Average Joe’s Gym.

Imperial Walkers ICx12

Hillbillies ICx12

Mosey over to the Goodwill parking lot.

Moroccan Night Clubs ICx11

Good Mornings ICx11

The Workout:

We stayed in the Goodwill parking lot for “Patriots Dora”.

Partner 1 did a lap around the perimeter while Partner 2 started with the following:

Plank Jacks – 50

American Hammers – 100

Turkish Getups – 100

Squats – 200

These were done cumulatively switch after each lap.

 

Mosey over to the Jiffy Lube guardrail.

Partner 1 – 87 erkins and 87 dips

Partner 2 – 28 LBCs OYO

These were done cumulatively and partner 2 was the counter for switching.

 

YHC led the PAX the long way back towards the flag for Mary around and behind Harris Teeter but then paused at the wall at the end of the complex.

1 round of Crazy Indian.  Then we officially headed for the flag.

Mary:

We circled up for the following exercises:

WWIIs x12

Boat Canoes ICx12

Homer to Marge ICx12

Standard Merkins on Q’s up and down to 10

Announcements:

HSHM is still coming…

There is a GoFundMe page set up for Wolfie’s move.

Prayer:

People recovering at the coast

Clay

Fallen Trooper Conner

Don’t do drugs….

/in /QIC:
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3 of Holly Springs finest we’re giving a person/his car a good going over in the car park at Womble for the full duration of our workwork….. good men serving our community.

 

pax of 4 came to get stronger

Warm Up: 1st Mile
The Workout: Murph
Mary:2nd Mile
Announcements: nothing to really report – JohnDeere immigration interview seemed to go well, not been deported yet….
Prayer: Silent Prayers….

Amazon Has Compression Pants

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Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

Sheepdog – Winter is Coming

/in /QIC:
PAX: , ,

Pax of 3 – Martini, Sketch, Dovetail

WARMUPS
Jog the circle
Curb step-ups
Side straddle hop
Lunges
Moroccan nightclub
Imperial Walkers
Hillbillies
Good mornings
Michael Phelps
Walking Samson stretch

THE THANG
Jog to the back
Pike push-ups, then wall step-ups
Pike push-ups, then wall steps with knee strike
Feet-on-the-wall merkins, then box jumps
Dips, fast and then slow

2x: Broad jumps, then bear crawl back
Broad jumps, then high knees back
Squat front kicks

CQC: MACH techniques 1-4

ABS
LBCs
One down, two-ups
X-man crunch
Stretching

CoT
Carey Allen (Boy George) – situation with his dad up in Michigan, feeling helpless, needing peace and guidance.
Martini’s mom (lives in Apex) just diagnosed with cancer, still awaiting some test results.
Dovetail and his wife driving to Miami this week.
Shailee & Josh (friends of Sketch’s wife) just moved to Apex from AR for a new job, new place, and all new people.

2 years of the Chu – Part 1/2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety