Give Em 4, they take 6…

/in /QIC:
PAX: , , ,

“Mook- I want to start from AGS tomorrow with a 4-mile route…you got one?” This was the text that came through on my phone Saturday morning as my 2.0- Sprinkles and I headed down Stinson already mapping out Sunday’s run. “Already way ahead of you ShamWow,” I said in a mutter that prompted Sprinkles to ask who I was talking to.  Although I was originally calculating a 6mi run, including a trips to Rhamkatte, Cemetery Hill, and Library Hill, it could just as easily be converted into a 4 mi route with just Cemetery Hill and leaving hill repeats at Library Hill for those wanting 6mi.

With the route mapped, sent a pre-blast alerting PAX of hill work with a 6am start time. Arrived to Womble to see the that Aquaman and ShamWow’s vehicles were parked, but no sign of them. Probably out getting some extra miles. Planted the flag and then see Redenbacher rolling in then followed by Oboe, and Pablo. Was a little disappointed not to see the Sir DawgPound this morning. Rumor was yesterday that he was gonna be a AGS, but I guess he was saving it for what he has planned at Paradise City tomorrow.

5:57am- No ShamWow. Specifically planned the 4mi route for him. Later learned he did the 4mi route with Aquaman, but unfortunately had the start time wrong. I guess if he showed to AGS more often, he’d know it starts at 6, but we’ll let this one slide this week.

6:00am- We start on time. YHC instructed PAX to follow with a light jog to the baseball field parking lot to circle up for the following…

Warm Up: Imperial Walkers X10 slow cadence, Good Mornings X10, Hillbillies X10. PAX continued with a light jog to the Ivan lot for some stationary high knees X10, Hacky Sacks X10, Prison Squats X10. Squat Hold while I explained the route.

The Workout: All PAX were in for the 6mi route that went as follows…took a right from the Ivan parking lot onto Stinson. Followed Stinson all the way up and headed left on Bass Lake Rd. Continued to the light and headed straight into Rhamkatte Village. Proceeded up Jones Hill Road onto Old Ride Dr and did a lap around the townhouses before heading out of the development and taking a right back onto Holly Springs Road. Proceeded toward Main Street and took a left onto Raleigh St, and then a quick right onto Earp. Yep- here it comes, Cemetery Hill. It should be noted that prior to this segment, Pablo and Oboe had been solid in picking up Redenbacher and I through the run to this point. Cemetery Hill was no exception and all PAX put in a solid effort. With the side walk construction still going on on the other side of Holly Springs Rd, YHC decided to lead PAX back down Earp and avoid traffic traveling behind us on Holly Srpings Rd and given that there was no side walk on the other side. No rinse repeat on Cemetery Hill, but would head to the library via Main Street for 2 trips up and down Library Hill.

With 2 rounds of the hill behind us, YHC instructed PAX to head back onto Raleigh St and then take the long way back to Womble up Grigsby and then around the furthest side of the baseball fields back around Womble and then around the soccer fields back to the flag.

Mary: YHC lead a series of stretches inspired by his recent PT visit.

Announcements: ShamWow BRR training runs throughout today. Check Slack.
T-Claps (Recognition): All PAX tackling the hills today
Prayer: Crablegs for safe travels as he continues his inspiring journey across the country. PAX who are injured and healing. YHC took us out.

Will the real Pikachu please stand up?

/in /QIC:
PAX: , , , , , , , ,

YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Got any good CDs?

/in /QIC:
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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

South Park One PaX Show

/in /QIC:
PAX:

Pax: Decoy
Warm Up: 2 mile EC run followed by side straddle hops, cotton pickers, imperial walkers, and good mornings.
The Workout: Merkin Mile (1 mile run with 25 merkins every quarter mile for a total of 100 merkins). 11’s with LT Dans and Monkey Humpers.
Mary: LBC, WW1, Freddy Mercury, Fancy Flutter Kicks, and American Hammers. Worked for 4O seconds with a 20 second rest. Did each one twice.
Announcements: Community 5k next Saturday in Wendell.
Prayer: Friends and family suffering from cancer and some pax recovering injuries or traveling over the next week.

Don’t Stop Believing

/in /QIC:
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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

WOW, lots has changed…

/in /QIC:
PAX: , , , , ,

 

 

 

 

 

 

Saw that Lab Rat posted that he needed someone to Q the workout at Morning After. I had never been to Morning After but, I grew up in Garner and knew Vance elementary school even if it had been 30 or so years since I had been out that way, so I figured why not. Met Toro in the park parking lot, however, I did not know that they meet in the school parking lot, luckily he was texting with Tent City and we got corrected even if a few minutes late to start.

FNGs: None
Warm Up: Wander behind the school, was looking for a rock pile but it was pointed out that it was in the front of the school so we circled up for warmups. 15 ssh, 10 Merkins, 15 Imperial Walkers, 10 Sir Fazio Forward and backward then 15 good mornings to finish up.

The Workout: Wandered back to the front of the school to find said rock pile.

  • Thang 1: Diego 123, 100 Rock Curls, 200 Triceps Extensions, 300 Rock Squats
  • Thang 2: 4 Corners, Start at 10 at each corner, subtract one every circuit till done. Jump Squats, Monkey Humpers, Hillbillys, and LBC

Mary: 15 Freddy Mercuries, 15 Homer to Marge, and Have a nice day
Announcements: 9/11 Stair Climb
T-Claps (Recognition): Tent City for recruiting 5 FNG’s in his past 2 months with F3. Chicken Hawk and Toro for their second post.
Prayer: Stove Pipe with an upcoming Job Interview,  Tent City with an Interview at a school for his kids.

NMS: This was my first-time Q’ing someplace I had never scouted out at all. thanks to Stove Pipe for helping me finds things and being ready to lead if I had not made it. A lot has changed in the area since I grew up in Garner, but 1010 and old stage still was familiar, always good to go back to your hometown area.

Strava Link

HIIT me baby one more time

/in /QIC:
PAX: , , , , ,

FNGs:
Warm Up:

Mosey, then a quick warmup since I suspected we would run out of time (and we did)

Trunk twists, windmills, jump steps, then add in 2 jump steps plus knee strike.

Plank out, back in, stand up, kick

The Workout:

3 rounds, each round has sets of 30-20-10 reps with decreasing length runs (something like 400-300-200m) each set. For the sets of 30 and 20, break it into sets of 10. So for example: longest run, then 30 of each (broken into sets of 10, but no rest in between), then medium run, then 20 of each, then shortest run, then 10 of each.

Round 1:
Jumping lunges
Hindu push-ups
American hammers

Round 2
QBox jumps or step ups
Erkin
Imperial Walker’s in cadence

Round 3 (ran out of time before getting here)
Bobby Hurley
Rows with bands or TRX
Boat canoe

Combatives

Wrist locks

Mary:

5-count Pax round-robin

Announcements:

  • 9/11 stair climb coming up
  • raising for Noah’s Ark’s wife’s treatment
  • Q-Sheet! Martini has the Q next week (16th) and the 30th, so, the 23rd is still open!

T-Claps (Recognition):

Beater’s first 5-pack!

Prayer:

Noah’s ark, Crab legs, R22

I Run. It Hurts. And I like it.

/in /QIC:
PAX: , , , ,

PAX: Snap, Cupid, Third Cousin, Slide Rule, Bernie

1st time BackBlasting, 2nd time Q’ing.  Yogurt was begging for a game of Ultimate earlier in the week, but he and the rest of the team didn’t show.  Probably too dark this time of the year anyway.  The 4 of us hit it hard at the track and stayed out of the wet grass.  We’ll be feeling it tomorrow morning…

FNGs: None

Warm Up: Side straddle hops, overhead claps, seal claps, Good Mornings, Windmills

The Workout:

Blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

PEAK 8 on the track: 30 second sprint as fast as you possibly can, recover for 90 seconds (or just puke, whatever feels better), repeat 8 times

Another blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

Announcements:  Derek Davis Memorial Run a week from Saturday, run it or volunteer for it.

Prayer: Cupid’s work

Today’s workout was sponsored by the # 11.

/in /QIC:
PAX: , , ,

4 Pax showed up on this hot and muggy morning from some 11s.

FNGs: Nope
Warm Up: Lap around the track, 11 SSH, 11 Imperial Walkers, 11 Hill Billies, 11 Good Mornings, 11 SFAC, 11 Annies.
The Workout: Moseyed over to the rock pile for medium size rock.  We had 5 sets of 11s planned out but quickly found out that 11s with burpees takes awhile to get through.  First set, 11s with tricep extension/burpees, running across parking lot between each action.  Second set, 11s with Curls/Merkins, again running across parking lot between each action. Returned rocks, and a quick lap around the parking lot for good measure.
Mary: 11 LBC, 11 American Hammers, 11 Heal Taps, 11 Sweat Angels, 11 Homer to Marge, 11 count for Have a Nice Day.
Announcements: Slack/FB
Prayer: For those affected by the past week’s tragedies.

No Beauties but there was a Beast at Disney

/in /QIC:
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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!