9-11 Stair Climb
Warm Up:
There was none. I guess the first flight of Stairs
The Workout:
Stairs, Stairs and more Stairs
Mary:
Some abs where done after some Stairs
Announcements:
Prayer:
Are you guys crossfit?
4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.
- Warm Up: 1st mile
The Workout: the standard 100 pullups, 200 merkins, 300 squats. Pikachu, John Deere, and Skidmark all wearing vests. 2nd mile under beautiful lightning. Serious EHing tonight. Expect a FNG soon.
Mary:
Announcements: 9/11 stair climb tomorrow.
Prayer:
Midgets Daisy Dukes
7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.
Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.
Warm Up:
½ mile jog
½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles
The Workout:
Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.
Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises
Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).
Mary:
Freddy Mercury
Good Mornings
Stretches
Yoga
Announcements:
911 Stair Climb tomorrow
Looking for 2 new Q’s to take over Wednesday evenings at Thunder
Prayer:
Blessed are the peacemakers, for they will be called children of God.
Matthew 5:9
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer
8 PAX for Any Given Sunday- Broken Play Run-Fake 23 Porta John Blast with a Backside Dauber Reverse
Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.
Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.
The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.
YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…
Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.
A good run all around with great #HIM and of course some quality mumblechatter.
Mary: Had to skip due to time crunch
Announcements: 9/11 Stair Climb
Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.
14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?
Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event. Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.
Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L
The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.
Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.
Announcements: 9/11 Stair Climb
Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.
And on that note…
Warm Up: Led by Stovepipe as YHC was en route. Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers
The Workout: PAX adopted a rock and partnered up. All exercises 15 reps with the rock except merkins.
- Shoulder press
- curls for the girls
- tricep extensions
- sumo squats
- standard merkins
After PAX went through the list, partners switched rocks and did the run through again.
Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S. Almost had a merlot.
Mosey back to the front lot for build a bears
Mary: Flutter Kicks IC x 40
Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken
Crazy Ivan – Angry Music
As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us! After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.
Warm Up:
Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)
Michael Phelps
The Workout:
Mosey to the playground – Start the hard stuff on the speaker
Station 1:
Plank Jacks / Merkins
Station 2:
Lunges with kettlebell twist / Kettlebell Swings
Station 3:
burpee snatch
Station 4:
TRX Superman / TRX Rows
Station 5:
TRX Chest Press / TRX T’s & I’s
Station 6:
Battle ropes
Station 7:
Sumo squat with kettlebell
Station 8:
10 OYO Pullups (this was the count between stations)
20 count to catch our breath
Circled Up for a “Finisher”
IC 2 Plank Jacks
IC 2 Merkins
OYO 2 Star Jumps
Repeat X8
Mary:
Pax Members called out exercises but had to involve a kettlebell.
10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers
Dauber then led us through some Yoga moves for a good cool down and stretch.
Announcements:
9/11 Stair climb at NC State
Prayer:
BRR team competing this weekend and kids in sports.
Speed Racer took us out in Prayer.
Crazy Time – Sketchy White Van Edition
YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins (the push up)
300 squats
YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:
2nd mile
Vests:
YHC for the 1st half of the workout.
Announcements:
We were off to attend the special Q’s of the morning.
Prayer:
None
Cletus – Noah’s Ark 1 year anniversary & birthday Q
Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.
Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.
Sheepdog – MACH 1&2
PAX OF 3: Norm, Dovetail, and Shredder
Warm Up: light run around the school, side straddle hop, chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers, squat imperial walkers, squat hillbillies.
The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups. Worked through MACH 1 and 2 while odd man out did random excersises.
Mary: low slow flutter blitz
Announcements: 911 climb.
Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.