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, Frankensteinā€™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, Wonderbraā€™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.Ā  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 LBCā€™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.

 

Tea for One under a Full Moon

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PAX:

Warm Up: Ā Static Stretches

The Workout: Ā One PAX arrived 10 mins early (on-time) and began warming up in the -2.2 deg C temps under a gorgeous full moon. Ā  With no sign of other F3 bruvva, Dauber stepped in as Q and began the Murph:

1 Mile Run

100 Pull-ups ( 90% assisted)

200 Various Versions of Merkins (wide, diamond, hand-release, standard, derkins too)

300 Squats (standard, prisoner)

1 Mile Run (one minute slower)

Lots of time to take in the surroundings. Ā I imagined what John Deere would be observing at this point: Ā  futbol lads practising on the pitch; less then a score of HSRC were scurrying about; a HSPD bobby was catching up on paperwork in his parked jam butty; and a scoundrel was vaping in the shadows of the clubhouse. Ā Torn between the sordid cherry vape stench and a delightful wood-burning stove aroma, Dauber kept his olfactory sense in check and pondered if an F3 brother grunts while doing an exercise on an empty playground, does the grunt really account for a sound? Ā I wish I had the playlist from Mookie at Any Given Sunday.

Mary: Ā More Static Stretches

Announcements: Ā None

Prayer: Ā Unspoken

Cheers Mates! Ā (Dauber Q)

No disrespect JD…safe travels

What was that last thing we did?

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EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!! Ā 21 degrees with an FNG that’s pretty cool. Ā Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path. Ā When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles. Ā Turn and run backwards up two light poles. Ā Don’t turn around and run forward two light poles. Ā Then turn around and repeat till you reached the top of the hill. Ā Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders

1 PAX for 3 miles, Leg Work, and Inspired Reflection at AGS

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Rolled into AGS 10 minutes before start time, planted flag, and waited for PAX looking to close out a very productive week with some pre-Championship Sunday miles. 6:30 hit and it became clear that YHC was on a solo mission at AGS. Having endured the fritter, a double-dose of Carpex Phoenix and Dad-2.0 workout the day before, the legs were still a little tight and required some much needed stretching. Instead of running the 6 mi hill route I had planned for this morning, YHC called an audible and decided to do a 3mi-figure 8 leg workout around the Womble-fields, with a mix of music and inspiration speeches playing in the headphones throughout the workout.

Warm Up: 12- Good Mornings, 12-High Knees (stationary), 12-Imperial Walkers, 12-Hillbillies, 12-Squats, Michael Phelps, Right Leg over Left, Left Leg over Right for a 12-count

The Workout: 3 mi- figure 8 walk with leg exercises at each of the 4 corners (counts representing the jersey number of the 4 starting QB’s for today’s Championship games). Corner 1 (Drew Brees-9 Squats), Corner 2 (Jared Goff-16 Lunges), Corner 3 (Patrick Mahomes-15 Hacky Sacks), Corner 4 (The GOAT-12 Calf Raises). Rinse-repeat 3 times.

During the walk, I had the unique opportunity to listen to some memorable speeches I hadn’t heard in a while. Started with the classic Valvano ESPY speech, where he reminded that there are three things we all should do every day. No.1 is laugh. No. 2 is think. No. 3 is you should have your emotions moved to tears-happiness or joy…you do that seven days a week, you’re going to have something special. Another notable speech was one delivered by Admiral William H. McRaven. If PAX reading this have not heard this 2014 University of Texas Commencement that went viral, I’ve included a link here:Ā https://www.youtube.com/watch?v=pxBQLFLei70

One of the best commencement speeches I have ever heard and offers great life and business lessons.

Mary: 8-(consecutive) Merkins

Prayer: Prayers for injured PAX, DoubleD and his Dad, CrabLegs.

Groundpounder 1/19/2018

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Pax of 6 for Ground pounder:

Shredder, Pikachu, R-22, Doogie, Dovetail

Breach on the Q

Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.

The Workout: Run up the bleachers, at the top 10 Irkins at the bottom 5 burpees. Reapeat for 3 cycles. Mosey over to batting cage fast feet around the perimeter. Mosey over to the fence. Traveling planks around the fence until the bricks stop. Mosey over to the rockpile.
Grab a rock and circle up for around the world. 22 curls for the girls..rotate to the left..22 count tricep extensions rotate..11 up and over merkins…rotate 11Ā  Wunderbras… rotate 11 Wunderbras.. rotate..11 up and over merkins back home for another set of 22 count curls for the girls.
Mosey to the picnic tables for around the world core..22 counts of shoulder taps, pickle pounders..American hammers.. crab cakes. Diamond merkins and reverse hop bridges. Move over to the curb for 22 counts of step ups..11 right 11 left. 22 counts of irkins and dips.
Mosey over to the disc golf circle for a little duck duck goose. 1 duck runs around the circle and chooses a goose. If the goose catches the duck choosesse his exercise. If the duck gets back to his spot first he chooses for the goose.
Mary: 5 Turkish get ups and 22 cadense count of SSH.

Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.

Commodore Computers Still Exist

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Warm Up:Ā Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout:Ā Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary:Ā American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer:Ā jobs were preserved, travel mercies, foster care situations, unspoken

We start at what time?

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Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

Leg Day at Ivan

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The third week of the fritter ended with three Pax joining the foundation. Ā This should be the last heavy leg day until we get through Wrightsville.

EC: Deadbolt, Pac-man, Mookie, Chips, Roger Roger, Wiggly

Warm Up:

Squatter Pyramid
Reverse Merkin
Moā€™Rockin Night Club
Daisy Pickers

The Workout:

2 Rounds of the following:

30 Swings
5 Man O Maker
60 Jump Ropes
10 Each Side BriefCase
10 Each Side Haloā€™s to a Lunge
50 Jump Ropes
10 Each Arm Bent over Row
10 Each Leg Single Leg Deadlift
40 Jump Ropes
10 Double Arm Shoulder Press
10 Kettlebell Sumo High Pull
30 Jump Ropes
10 Each Side Side Step Kettlebell Swing
20 Kettlebell Deadlift
20 Jump Ropes

Mary:

LBC
Low Slow flutter
Homer to Marge
Baby Turkish Getups
LBC
Have a nice day

Announcements:

See Facebook or Slack Announcement section
Fritter Foundation shirt for sale to those who qualify.

Prayer:

Message: Ā “Be first. Ā Don’t wait for things to happen to you.”

Buford
Officer from Raleigh recovering from being shot
All first responders

Sheepdog – ā€œ donā€™t be ninjā€™inā€

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ā€œDonā€™t be ninjā€™in nobody who donā€™t need ninjā€™in.ā€ Diamond Dave

9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).

Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Ā Rotated after each completed lap. One round

Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Ā Pikachuā€˜s announcements really help.
Prayer: Beater took us out. Spoken and unspoken.

South Wake Invades Dante’s Peak

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QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.

The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.

Warm Up:

Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.

Circle up for:

SSH x15 IC

Daisy Pickers x10 IC

Mountain climbers x10 IC

Standard Merkin x5 on Q’s up and down

Windmill x10 IC

Mosey down to end of parking lot

The Workout:

Pax lined up shoulder to shoulder facing backĀ  the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.

Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):

  • Squats x15 IC
  • Low Slow Flutter x10 IC
  • Pickle Pounders x10 IC
  • Plank hold
  • Squat hold

Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.

Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs

Merkin x1 Rock Press x3

Run lap around the lake

Merkin x2 Rock Press x6

Run lap around the lake

Merkin x3 Rock Press x9

Run lap around the lake

4:12 through 10:30 were done without the running in the interest of time.

Mosey back to flags.

Mary:

Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.

Some planks IC wrapped us up:

Standard x10

Right arm up x10

Right arm and right leg up x10

Standard x10

Left arm up x10

Left arm and left leg up x10

Chill cut pickle pounders x10
Announcements:

See FB/Slack for South Wake announcements

Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details

Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.

Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:

Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)

Crab Legs – ALS

DD, Water Wings

Matlock – praise for being back out after being on IR with a back injury for a while

 

QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!