Field Trip Bring your Permission Slips

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

I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?

EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen

FNGs: Brownie
Warm Up:

Formed an Indian Run with 16 folks.  Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins

The Workout:

We gathered at the railing.  What a beautiful railing.  The turns the straight away.  So nice.

Plank Hold until your turn.  Bear Crawl up the ramp.  The whole ramp.  Nothing but the ramp.  Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next we had to get back down the ramp.  What goes up you must come down.  This time we plank hold until your turn and Crawl Bear down the ramp.  Plank hold until the last Pax made it.  Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.

Next was lunge walk up the ramp.  Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp.  10 to the left 10 to the right.

There was still time so we did a bit of runs up the entrance to Rovisys.  Run to the third street lamp on the left.  10 Merkins.  Run back down the hill.  Run to the second street lamp on the left.  10 Squats.  Run back down the hill.  Run up to the first street lamp.  10 LBCs

It was then decided to head back to Oakview.  I gave the choice of A and B on the method to get back.  A was Indian Run, B was Fellowship Run.  They Pax selected C… There was no C option so Scout Run.

Mary:

Scout Run back to Oakview.  It turned into a Fellowship run at the end.  We made it back in time with a couple minutes to spare.

Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day

Announcements:

Meg’s Smile.  Still need volunteers for Saturday

T-Claps (Recognition):

Prayer:
Double D and his family
John Deere
Crablegs

Workout in the Alley – Watch out for Cockroaches

/in /QIC:
PAX: , , , ,

FNGs: None

5 Pax showed up and flew the coop for an old school Alley beatdown brought to you by H1N1 – 3 Pax for EC (Cupid, Overachiever, and H1N1) – 1 Pax for ECEC (Cupid).

Warm Up: The Q decided it best to warm-up along the way in route to the Alley workout.  Began in the parking lot with 10 cadence count of BTW followed by feet shuffle on the parking lot bumpers on our way out of the Nest.  Along the way to the alley, the Pax stopped periodically and performed the following warm-up exercises – SSH x 10 IC; Good mornings x 10 IC; IW and HB x 10 IC; and Daisy Pickers x 10 IC.
The Workout: Upon arriving into the Alley, the Q pointed out today’s workout will involve the use of 3 cement filled cinder blocks.  The workout went down like this —

  • Round 1 – 3 Pax performed goblet squats with cement cinders while 2 Pax sprinted to the end of the alley and performed 10 merkins and then sprinted back.  Stations were rotated until each Pax completed 2 sprints through the Alley.
  • Round 2 – 3 Pax performed feet shuffle using the cement cinders while 2 Pax sprinted to the end of the alley and performed 10 LBCs and then sprinted back. Stations were rotated until each Pax completed 2 sprints through the Alley.
  • Round 3 – 3 Pax held the plank position with the cement cinders while 2 Pax sprinted to the end of the alley and performed 5 burpees and then sprinted back.  Stations were rotated until each Pax completed 2 sprints through the Alley.

The Pax then began the return to the nest but not without some more exercises along the way.  Step ups – 10 L and 10 R.  Erkins and derkins 10 count each, then rinse and repeat.

Mary: Upon the return to the nest, finished up with feet shuffle using the parking lot bumpers and concluded with a final 10 cadence count of BTW.
Announcements: Deadbolt 5 year anniversary Q at Disney; see facebook and slack
T-Claps (Recognition): Cupid for ECEC
Prayer: Double D and family (father passed away); travels for Crablegs as he continues his tour across the country bringing awareness to ALS

UTI’s Paradise City Dress Rehearsal – ***Eeeaarkkk*** Is this thing on?

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

EC:  Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)

FNGs: Uh Uh… not a one

Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits.  Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started.  Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).

The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run.  The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo.  The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp.  Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run.  YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp.  A Jail Break broke out after the final turn towards the ramp.

YHC handed out the instructions for what came next.  PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S.  (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH).  Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign.  At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way.  Once at the top, repeat in reverse down the hill.  Swap out the bear crawl with a crab walk down to the bottom.  Plank at the end for the 6.

A very quick count-off from Aquaman and we were headed up the ramp again.  This time it was a mozy to the back lot near the dumpsters.  Quickfeet down the curb until we reached a natural stop as the curb curved.  Mozy to the next corner.  On the Mozy, more dissent from a troublesome Lipstick.  Handed him 5 Merkins for the trouble.  (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins.  30x Squats at the corner followed by a mozy down to the tunnel.

Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat.  We engaged in a little contest to see who could sit in the People’s Chair the longest.  It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs.  Ultimately, Yogurt won!  Another competition followed.  Balls-to-the-Wall FTW.  Down to two, we had Pablo and Lipstick trying their hardest not to pass out.  Lipstick took the win!

Mozy to COT for Mary.  She never shows up to Run 4 The John but Paradise City is her thang.

Mary:  EC runners were put on the spot to help round out our morning.  Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess).  Lipstick brought the Pickle Pounders (So predictable :-P).  Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one).  Yogurt finished it off with some American Hammers.

One last competition… YHC took the win on the biggest sweat puddle.  Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.

Announcements:

  • Meg’s Smile Auction.  Check-in on the volunteer opportunities but otherwise make an effort to show up.  It’s a good time with a good cause.
  • Margarita 5k event was mentioned – https://www.eventbrite.com/e/raleigh-margarita-madness-5k-run-tickets-54114664418/amp
  • Chat about form over reps.  It should be cool to have someone point out an issue with form to you, you cant always see these things yourself and its better if you can work to correct it rather than risk injury.  Plus, if you do it right – the workout should be better and better for you too.
  • Some folks are thinking of heading to Atlanta following BRR to meet-up with Crablegs at his final game on the tour.  Hit Slack to dig up more details and to confirm who is going.
  • PAX in attendance – if there was something more that I missed please let me know and I will update the post.

T-Claps (Recognition):  Nothing was put out there today per se…  I’ll send T-Claps to Abe who was getting it done out on the road today.  Great work Abe!

Prayer:  Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy

Sometimes Randomness Works

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

FNGs: None
Warm Up: Downtown Train warm-up lap, 5 burpees oyo, Fazio arm circles (forward/backward), overhead claps, seal claps, Michael Phelps

The Workout: YHC had a plan in mind for the workout, but at some point during Dora decided to scrap the plan and go off the cuff. It was somewhat random, but worked this time.

Pax moseyed to rockpile. Each grabbed rock and proceeded to sidewalk adjacent parking lot. Got in pairs for Dora. Exercises for Dora were overhead press (100), tricep extensions (200), curls for the girls (300). While Pax#1 was doing exercise, Pax #2 ran to bottom of hill (forward), then back-up backwards, rock in hand. After everyone finished, held plank for group 10 count.

Moseyed over to parking garage. Pax stayed in groups which split to opposite ends. Did leap frog burpees to meet partner somewhere in the middle for paddy cake merkins and leap from burpee back to starting location. Pax then grabbed some wall space for various exercises….peoples chair x 3 (group 10 count each round), irkins x 2 (25 reps each), step-ups x 1 (25 each leg), balls to the wall x 1 (group 10 count).

Mary: Pax circled for Mary and each called their favorite Mary exercise which included LBCs, plank (group 10 count), Homer-to-Marge, American hammers, dying cockroach, Freddy Mercury, and…

Announcements: Still need some volunteers for Meg’s Smile Charity Auction event next Saturday and golf tournament on Monday. See Wiggly and Slide Rule for details.

T-Claps (Recognition): Slide Rule and Sub (and coming down from Carpex this morning) for ECEC; Slide Rule wearing breathtaker.

Prayer: Crablegs, 30 seconds of silence for anyone needing prayer.

Thanks for the hardwork this morning men!

 

That was the Warm-up?

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

Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning.  Thank you FedEx/LipSync for the opportunity; always an honor to lead you men.  Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.

FNGs: None

Warm Up:  Jog around track.  Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches.  Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course.  Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set.  And THEN the workout began.  Shoulders burning.

 

The Workout:  Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat.  (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot.  Squat hold for 6.  Frankensteins to the round-about.  PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded.  Mosey to the rock pile for medium or smaller rock.  Lined up in one line on soccer field.  Executed the following rock exercises (10 count/10 count cadence):  curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side.  Took 5 steps in between each set making our way to the other side of the pitch.  Dropped rocks.  Jog to the center pitch, come back; jog to the end of the pitch, come back.  Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks.  John Cusack to the center point in field.  On your six.  Executed the following rock exercises:  chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head).  John Cusack to rock pile.  Squat hold for 6.  Run sideways L/R back to the tennis courts for Mary.

Mary:  Yoga poses and have a nice day.

Announcements:  Sasquatch- See FB/Slack.  Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites.  Funeral/wake for Double D’s Dad today in Garner at 11:00 am.  PAX – please use q-sheet sign-up

T-Claps (Recognition):  all the PAX who gave 100% today

Prayer:  Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family.  Q took us out in prayer.

Dawgpound at AGS

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up:

Frankenstein Kicks
High knee pulls
High Hip Pulls
Merkin Form
  • Hands Under Shoulders not up by your ears
  • Full Range of Motion
  • Elbows Stay close to your side
  • Flat back including lower back.  This is where I struggle when I’m tired.  Your butt should be tight and you core should be engaged
  • Head up, Don’t bend your head down
10 Merkins
Squat form
  • Shoulders stay over Hips
  • Do not role lower back forward
  • Keep a straight back
  • Squat down

10 Squats

The Workout:

One Indian run team
Start at parking lot run to Y at baseball field
10 Merkins
10 Squats
Indian Run left of baseball field to entrance of Wimbledon Park
10 Merkins
10 Squats
Indian Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Indian Run to Bass Lake hill loop
10 Merkins
10 Squats
Hill loop repeat until 6:45
10 Merkins
10 Squats
Fellowship Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Fellowship Run to entrance of Wimbledon Park
10 Merkins
10 Squats
Fellowship run to Y at baseball field
10 Merkins
10 Squats
Fellowship run to parking lot taking a detour around the soccer fields
10 Merkins
10 Squats

Mary:

Sorry no time

Announcements:

Check Slack

T-Claps (Recognition):
Prayer:

Double D and his family
Crablegs

Where is Everyone? Single Again

/in /QIC:
PAX:

Warm Up: Jog around the carpool line followed by imperial walkers, daisy pickers, arm circles, and Michael Phelps
The Workout: Super 21 with Merkins and WW1, after set 7, 14, and 21 completed a 100 foot jog with 21 squats, 21 monkey humpers, and 21 lungs each leg than 100 foot jog back for the next round of 7.
Mary: Wasn’t needed after 231 WW1.
Announcements:  JOCO t-shirt pre-order has six days left.  Get your order in!  Community 5k coming August 17 for Globulin’s nephews eagle scout.  Will be taking the week off from The Station and Santa’s Workshop to let some soreness in the bottom of my right foot hopefully go away.
Prayer: Family and Friends battling sickness and injuries.  F3 brothers traveling for work or vacation.

Young Grasshopper

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

FNGs: Adam is a 21 year old Ohio State Buckeyes fan who works in the field of oncology and enjoys martial arts and long walks on the beach – Welcome “Grasshopper”

9 HIMs showed up this morning at GP.  Pikachu posted barefoot having doubled down.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Moroccan Night Clubs

The Workout

Mosey to the wall of pain

3 sets of 45 ct wall sits (Al Gore, Moroccan and Prisoner style). Pikachu forgot how to count to 5 again and Doc was up to his antics with his unconventional methods as well. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets). YHC suggested large but not XL rocks however 90% of the PAX chose not to listen and selected boulders.  YHC had to ask the PAX what XL rocks look like if these are just large.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders (they don’t count if the rock doesn’t touch the ground)

Move it up to the parking lot for 4 sets Rock Press; 3 sets of 10 Extended Rock Windshield Wipers

Partner up for 4 sets Rock Planks & Rock Crab Planks.  One partner planks while the other lunge walks/Frankensteins to the speed bump and back.

Return the Rocks and circle up at flag

Aik’n Abs

  • 20 LBCs
  • 10 3 ct Pickle Pounder
  • 10 WWIs
  • 20 H2Ms (10 standard, 5 single leg)

Aik’n Arms

  • 15 Shoulder Tap Planks
  • 15 Merkins
  • 15 Plank Jacks

Aik’n Legs

  • 10 – 3 ct High Knees
  • 10 – 3 ct Split Jacks

Split Jacks pushed young Grasshopper over the edge and he had to take some time to recover during COT. 

Announcements:  Megan Smiles Charity Event still needs volunteers (July 20th & 22nd).  Greenville’s Sasquatch CSAUP end of July

Prayer Requests:  Pumpkin and his family of 7 are flying to the land of weed (Coloroado) for a 2 week workcation.  3rd Cousin’s Father-in-law passed away at the young age of 63. Prayers for Double D and his family as his father passed away this week. Forceps house is back on the market as contract fell through.

YHC took us out.

Fourth of July Hangover

/in /QIC:
PAX: , ,

FNGs: None
Warm Up: 1 lap around islands, side straddle hops, fozzie arm circles, imperial walkers/hillbillys
The Workout: 100 mountain climbers, 100 plank jacks, 100 dips, 100 American getups, 100 merkins, 100 overhead claps, 100 American hammers, 100 squats, 100 American nightclubs, 100 American situps shared between partners
Mary:
Announcements: check slack
T-Claps (Recognition):
Prayer:

They let Midget Q Ivan

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

YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.

EC: Dawgpound, Pikachu, Emeril, Shamwow!, Buford, Dahmer, Pablo, Dumbo, Yellow Card
FNGs: None
Warm Up:

530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer

The Workout:

Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left

Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-

Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left

Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call

Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had

Mary:
Announcements:

Sasquatch 7/27
Bourbon bourbon/ meg smile

T-Claps (Recognition):

SlideRule

Prayer:

Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over

Midget’s Words of Wisdom:
It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.

Aye.
M4L