Pax of 32 for a cold wet Monday morning workout in the gloom
Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,
Breach on the Q
Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.
Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.
Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.
Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.
Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH
Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.
Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.
Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.
“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week
/in AO Post/by LipSyncPAX 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/by SkidmarkCold, 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/by Straight CashPAX:
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/by 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/by FlaniganPax 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
Buttjoint Returns
/in Tea Time/by SkidmarkTea Time tonight with some slightly modified plans for some. Several ran EC.
Warm Up: 1 mile
The Workout: 3 pax performed the murph with 1 modifying. 1 pax did a bunch of core work.
Mary:
Announcements: see Pikachu’s novel. Run for Dee Dee 5k March 30. Ask Skidmark or Buttjoint for details.
Prayer: prayers for friends and family to cope with life’s stressors
Disney Qswap
/in Disney/by Pablo33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap. Q was Shut-in. Backblast is from memory and a few days old. If you were missed, please let me know and I can add you.
Warm Up:
SSH, fazio arm circles forward and back, overhead hand claps
The Workout:
Mosey to the big parking lot for exercises. Run around the big lot stopping at the islands to conduct hand release merkins. Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back. Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:
QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,
Prayer:
crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,
Wolverine (Q Swap) 1/14Â
/in AO Post/by BreachPax of 32 for a cold wet Monday morning workout in the gloom
Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,
Breach on the Q
Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.
Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.
Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.
Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.
Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH
Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.
Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.
Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.
Bolt, Colt, and Dolt 45s
/in Mutiny/by GumpPAX of 10. Welcome FNG Garden Knome!
After the Q went to Q School, he dug deep in to the F3 Exercise list.
Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:
Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer
Is Lipstick a Super Hero
/in Paradise City/by SkidmarkWhere does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.
Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.
10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark
Breathtaker present
Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.
The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.
Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.
Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.
Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover
Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.
Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.
Q took the group out in Prayer.