Nutcracker Backblast 2/5/2019

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Pax of 16 for a Tonka toy workout

Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash

Flannigan and Breach on the Q

Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies

Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.

Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.

Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.

Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.

Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.

 

F3 nutcracker

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Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut

Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby

Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20

The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this,  Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.

John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs

 

make it a quality week men!

 

out

Nutcracker 1/22

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Pax of 7 came out in the Nutcracking cold

Slide Rule, Blue Hen, Norm, Da Business, Dawg Pound and Wiggly with Breach on the Q

Warm up– Run around the front of the school and circle up for 22 counts of SSH, Imperial Walkers/Hillbillies, Prisoner squats, Frankenstein’s and Merkins.

Workout– Mosey over to the rock pile with some fast feet, side shuffle and up and back up and down the parking lot. Grab a rock and circle up in the side parking lot. 22 count of curls for the girls, move 2 rocks left, Wonderbra’s, move 2 left, Triceps extensions, move 2 left goblet squats. Followed by traveling Merkins around the circle until we got back to our original rock. John Cusack back to the rock pile. Mosey through the parking lot with some weaving around the parking spaces and some backward running to the loading dock.

The school was nice enough to leave us some 4 x 4 so we used them Split into two groups, group1 did 22 counts of Australian mountain climbers while group 2 did prisoner squats, then we switched. Round 2 group did peoples chair while group 2 did 22 count American hammers while holding the 4×4 off the ground with their feet. Round 3 group one went back to Australian mountain climbers while group 2 did V-ins with your feet hanging over the edge of the loading dock. Finished up at the dock with some 22 counts Dirkins and dips off the milk crates.  Mosey over to the basketball court.

Bunny hops around the perimeter of the court and circle up for 22 squat jacks. Catch me if you can run, the last man drops and does a Merkin and then run to the front of the line. Ran to the front of the school and took the stairs down to the playground area. Split back into 2 groups. Group 2 balls to the wall while group 2 runs to the top of the hill for 5 deep squats. Switch it up and repeat. On round 3 group 1 performed Merkins while group 2 ran and then switched. Mosey back to the front of the school for 22 counts of Irkins, Dips, and Derkins.

Mary– Circle up for 22 counts of reverse LBC’s Homer to Marge and side crunched, 22 both side.

Announcements: Crablegs shirt order ends Friday. Q-source with Norm this AM Dauber tomorrow morning and Breach at CBC at 8p. Blue Ridge Relay meeting at Black Dog bottle shop at 6p tonight and Tobacco Long run Feb 9th see Blue Hen for details.

Prayers for Crablegs and Buford for a speedy recovery. Closed in prayer.

 

Nutcracker found some monkeys

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Pax 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

Lonely Nut

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What’s better than two nuts?  One more

Warm Up: jogged around parking lot, triangles up for SSH x 20 IC, windmill x 10 IC, Moroccan night club x 20 IC, LBC x 20 IC
The Workout:went to rock pile for medium sized rock, John cusack to the track. Since only 3, odd man lunged walked across field while holding rock. Other two partnered up for bull frogs x 15, wheel barrow to bear crawl to lunge walk, ran back. Each did this x 3

next, jack webb variations 1:3 merkins:curls up to six, then down the ladder merkins:triceps with the rocks. Brought rocks to the pile, jogged to front for COT
Mary: American hammers x 10 IC, dying cockroaches x 10 IC, homer to marge x 10 IC
Announcements:south wake shirt order, Q school, Q source today at star bucks
Prayer: prayers for neighbor scott, lost his father unexpectedly on New Year’s Day, Buford for a safe and quick recovery

 

pax: Flanigan (Q), da business, dawg pound

1/1/19 Nutcracker Convergence

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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

Nutcracker 12/18 Backblast

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Pax of 8 for Nutcracker

Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby

Breach on the Q

Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins

Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.

Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers

Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.

Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up

Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack

No Nutcracker on Christmas day 12/25

Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.

Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.

Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.

Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.

Nutcracker ’55’

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PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural

Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55

The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.

Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers,  and 2 others….

Announcements: CSAUP Dec. 15th – see your favorite social media for details.

COT: Breach closed with prayer.

Blockness Monster (Nutcracker 11/27) Backblast

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Pax of 11 for some fun with cinderblocks

Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby

Breach on the Q

Warm Up:  Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.

The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins

John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats

Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.

Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.

John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.

Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.

Mary: 20 counts of LBC’s,  Leg Lifts and Hello Dollys

Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.

Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.

Nutcracker Backblast 11/20

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Pax of 8 Tuesday nutcracker

Q led by Flanigan
Pax; breach, natural, chips, cowboy, norm, dawg pound, Buford

Warm Up:Ran out of school to green oaks parkway. Stopped at ends of guard rails for ssd x 20, plank jacks x 20, prisoner squats x 20, made way to Rovysks

The Workout:

Russian typewriter up the ramp

Top of hill, ran down suicide style, sprinting to top. Did this from top and bottom. Back at top, Russian typewriter to bottom.

Head back to school, ends of rails did lbc x 20, dips x 20, Freddy Mercury x 20, derkins x 20. Crossed new hill, big boy sit ups x 20 at the naturals request

Mary:

Back at school, lsf x 20, dead cockroach x 20

Prayer:

Crab legs and a lot to be thankful for

COT