No Time for Name-o-Rama

/in /by

Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

Fritter

/in /by

The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Jack Bells

/in /by

Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.

Warm Up:

SSH x15 IC

Daisy Pickers x10 IC

Windmill x10 IC

The Workout:

Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:

Walk to 1st parking lot line – x10 Kettle Bell swings

Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.

Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:

3rd Line – 10x Deadlifts

4th Line – x10 LBCs w/Kettle Bell held over chest

5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)

Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.

Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:

After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.

Announcements:

2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing

CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing

QSource is starting in 2019 – 3 options:

*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu

*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber

*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach

Prayer:

Crab legs

Noah’s Ark

Ausfahrt

Everybody Knows Me Marshmello

/in /by

Meet in the bandshell to listen to some Marshmello.  I guess we also decided to workout.  It was an upside down pyramid where the high reps where the base.  Jump ropes made a comeback.  This kept the heart rate up.

There was some mumble chatter at one point in time, but then a apple fritter was offered to shut the pax up.  Yet at Dunkin no one wanted the apple fritter.  I did though discovery the reward for the South Wake triple.  The apple fritter.  Now I just need some good workouts Wednesday and Thursday to be the rest of the “fritter”.

Also we may be doing Name O Rama Wrong.  Stated from Chips is the book says it should be Hospital Name, F3 Name and age.  We tried fixing it with a second Name O Rama, but there was one pax that refused to change.  I won’t name names, but it was Emeril.

Warm Up:

Quick run around the soccer fields to pick up anyone who was lost and wanted a good workout.
Circle Up for the following:
Jump Rope
Good Morning
Fazio Arm Circles
Daisy Pickers
Frankenstiens
HillBillies
Imperial Walkers

The Workout:

Upside Down Pyramid
    20 Swings; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 3 Turkish Getups Each Arm; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes
    20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes
    20 Swings; 60 Jump Ropes

Mary:

No Time. — Though after the CoT wrapped up we did some stretching.  This was to keep Chips legs fresh this weekend.

Announcements:

See Kenny’s Grave BB from yesterday.  🙂

Prayer:

Safe travels for all (Pumpkin Spice)
Crablegs
Double D wife

GunSlinger

/in /by

Warm Up:

Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles

The Workout:

The was some new workouts so yours truly demonstrated them before we got started.

New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

Mary:

Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose

Announcements:

CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow

Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart

Shake It Off

/in /by

EC: Nemo, Dawgpound

Warm Up:
Quick lap around the parking lot
Circle Up:
  Side Straddle Hop
  Imperial Walkers
  Hillbillies
  Good Morning

The Workout:

Kettlebell Pyramid:
  3 Turkish Getups Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
  3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
  3 Turkish Getups Each Arm; Sprint

Mary:
No Time for Mary today.  We had a lot to do

Announcements:
CSAUP December 15th.   Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month 

Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan

Didn’t Even Have to Poop

/in /by

Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.

Warm Up:

Lipstick circled us up for some arm and leg stretches followed by:

SSH x20 IC

Daisy Pickers x10 IC

Then we grabbed our kettle bells for the beginning of legs.

The Workout:

Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.

Deep squats x20

Curtsey squats x20

Lung walk rest of the way down the parking lot.

Deep squats x20

Curtsey squats x20

Box cutters x20 IC to give the legs a break

Lung walk back down half way and hand it off to YHC.

We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.

We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.

After a 5 count we went back the other way, doing Turkish Getups this time.

By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.

Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground.  5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.

Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.

Mary:

YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:

The Frosty CSAUP Dec 15th – Womble, 6AM

Christmas Party at Nemo’s Saturday.

2nd F at Dunkin after.

Prayer:

Lipstick’s grandmother – prayers for the family.

Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.

YHC took us out – always an honor and privilege men.

Space Junk In the Sky

/in /by

The Big question was “What is the bright Star in the sky?”.  Did Cletus see it too?  It may have been hard with all those broke back mountains.  It also looked like Flannagin was at Cletus.  Did he not get the memo that today is Friday not Tuesday.  Back to the Star in the sky we are not 100 percent sure what it exactly it was.  After loading the Sky Walker App after the workout we still don’t know what it was.  I know I shouldn’t be ending sentences with was, but ehh.  I’m going to say it was a UFO.

Music Playing was Dawgpounds HSHM Mix.  This includes a lot of Alternative Music.  Miley Cyrus did sing “Party in the U.S.A”.

Warm Up:

Quick run around the soccer fields

The Workout:

Stretching to get limber for the race
Another Quick run around the soccer fields

Mary:

More Stretching

Announcements:

HSHM tomorrow.  Everyone Good luck

Prayer:

All the runners tomorrow

1 Kettlebell, 4 PAX, and a Parking Lot…

/in /by

Early Morning texts started flying amongst Wescott #HIM at 4:33am this morning. Midget started the thread with a simple “Let’s do this.” In true M4L fashion, he not only managed to wrangle  Wescott clowns, but also several F3 Southwake PAX to participate in Raleigh workouts throughout the week, and also inspired the “Sir DawgPound” to join the kettlebell workout today,  allowing YHC the opportunity to make a guest appearance at Crazy Ivan this morning. With the leg feeling good, HC’d on EC with Deadbolt the night before. By 4:55am, we were ‘rolling’ and off to what would be the start of a great morning.

Arrived at the back Womble parking lot by 5:05am, started the Garmin and off we went. Took off to the right side of the soccer fields up Stinson en route to Main Street for the standard route. It had been awhile since experiencing an EC run and enjoyed the cool air and the relief of being able to run for the first time in a while. I had also forgotten how much I missed the comical exchanges that take place on these runs. You don’t exactly get quality Deadbolt commentary while running on a ‘dreadmill’ at the Fern. First mile was a solid 10:15 pace, but quickly picked up in mile 2 as we went sub 10, with a sub 9 in the last quarter mile to end the run.

As we ended the run in the back parking lot of Womble, we were quickly greeted by Pikachu and Pipe Dream, who were ready to see what the guest Q had planned for Crazy Ivan this morning. Armed with only 1-25lb kettlebell among the 4, YHC had to adapt and rely on gloom instincts to devise a beat down. Fortunately, Womble offers many amenities that create a ‘beat down friendly’ environment. Curbs and parking spaces would be the perfect backdrop for some strong work and great mumblechatter among the PAX.

At the start of the workout, YHC announced that since he hadn’t run in a while, we’d do a quick circle around the soccer fields to start the warm up, and was quickly corrected by DB, who reminded me that we just did a 2mi EC. Yep- short term memory is rusty, but it was go time. 4 PAX took off around the soccer fields and returned back to the lot for the following warm up.

Warm Up: Imperial Walkers x10, Hillbillies x10, Moroccan Nightclub x10, Goofballs x10 (shout out to Nemo), Michael Phelps, Clockwork Merkins x10, 5, 10, 5, 10. Lunge Walks from the end of the parking lot to the Speed Bump  w\Franksteins back to the middle of the lot.

The Workout: PAX occupied the curb with backs facing the soccer fields. With both hands on the curb, PAX held plank and curb walked it over  to the left, making periodic stops for Erkins x10 as they continued along the curb to the end (Total 50 Erkins (5) stops).  As we reached the speed bump, gave a quick 10 count and then proceeded to do some air squats 1 set x10. From the speed bump, PAX proceeded to occupy the parking spaces to the right. YHC called for some build-a-bears for the way back to the starting point. First PAX started to bear crawl the parking spaces (skipping one in between) while remaining PAX SSH’d waiting for their turn. Front PAX held plank while waiting for the remaining PAX to finish. Total of 13 Parking Spaces back to the starting point.

Quick 10 count, then PAX proceeded to the opposite curb for another set of curb walks, only this time inserting sets of Dips at period stops (5 stops x10 dips per stop). At the speed bump, a quick 10 count and lunge walked back , stopping at the midway point for a plank hold and alternating calf stretches, then followed to the end with Frankensteins.

With only 1-Kettlebell, did several rounds of kettlebell\core exercises alternating in a 1 to 3 ratio.  Rotating so everyone gets a turn.

First Round: Kettlebell Swings x 10 in cadence, while 3 PAX did LBC’s x10 (all in cadence)

Second Round: Kettlebell Tricep Extensions x10 in cadence, while 3 PAX did WWII’s

Third Round: Kettlebell Bicep Curls (5 each arm) in cadence, while 3 PAX did American Hammers

Fourth Round: Kettlebell Goblet Squats x10 in cadence, while 3 PAX did Homer to Marge

Fifth Round: Kettlebell Shoulder Presses x10 in cadence, while 3 PAX did Freddy Mercury’s

Quick 10 Count, then PAX did a lunge walk back to the midway point of the parking lot and occupied a parking space. Bear Crawled across to the opposite curb and then quickly turned into Derkin position with feet on curb and hands on pavement. Wall walked with period stops for Derkins x10 (5 stops 50 Derkins). Reached the speed bump, did a quick 10 count and then alternated lunge walks with Frankensteins back to the starting point.

Mary: Since we started with Clockwork Merkins, it only seemed fitting to end with some Clockwork Shoulder Taps. Starting at 12, proceeding to 3, then 6, and finishing with 9.

Announcements: HSHM next week. U-Turn tomorrow- standard loop, Any Given Sunday open for business 6am Sunday.

Prayer: M4L’s friends who were recently injured in a car accident as well as a Wescott Neighbor, who is recently undergoing treatment for thyroid cancer.  Deadbolt took us out in final prayer. Thank you to all veterans for their service.

Upper Body Kettlebell to keep those legs fresh

/in /by

Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family