Hit the skids

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

FNGs: None
Warm Up: SSH, Sir Fozie arm circles (10 forward / 10 back) Windmills, single leg dead lift.

The Workout: 4 cones spaced 75 feet apart in a square. cone 1 > PAX choice, Cone 2Ā  > Abs, Cone 3 > Biceps/Triceps, Cone 4 > Chest and back. Group split into teams of 2 and a group of 1.Ā  Each Cone had an additional 44lbs tractor weight. Once the timer started tractor weights could not touch the ground, penalty for dropping was 5 burpees per drop.Ā  A skid was placed at Cone 1 and pushed/pulled to the next cone with the tractor weight. Partner helped without picking up the skid. Once the skid hit cone two the 2nd tractor weight was added and the next group pushed/pulled the skid. This rotation continued around all four cones.Ā  The next pass around the cones we dropped off one weight and continued the rotation. The HIM’s owed 50 burpees at the start of the workout and each pass of the skid deducted the overall burpee count for the 30 min ME.Ā  As the team got the jest of the activity it became very clear that we have conceptual thoughts about how the theories of E=M2 works in physics, but we were very challenged in practical application of the theory.Ā  POTS worked the skid and weight with out a buddy to help and we lost one tractor weight early. 55 burpees before we made one pass and another drop put us at 60.Ā  We got better as the time passed, but a PAX that shall not be named (POTS) maybe dropped two weights accidentally on his mosey to the next cone.Ā  At the end of the 30 min we owed 10 burpees from an apex of 60.

Mary:Ā  Korean Wars (20 count) Ball Diamonds (20 count) Side Raises / Oblique V-ups 10 each then switch sides.

Announcements:Ā  Mulch..Mulch…Mulch.
T-Claps (Recognition):Ā  Thanks Sprinkler for bringing the coupons.
Prayer: Families trying to figure out school and working parents, First responders, People in isolation. Unspoken

The Beatdown as promised

/in /QIC:

EC:Ā  Fram, LED

PAX:Ā  Fram, LED, H1N1, Messi, POTS, Sprinkler, Martini

Warm Up:

Mosey around the tennis court

Circle up for SSH, Sir Fozie Arm Circles, Windmills, Good Morning, Imperial Walkers, Hillbillies, Daisy Pickers

The Workout:Ā  As promised, there was not coasting into the weekend.

Headed down to the concession stand where we splint into 2 groups of 2 and 1 group of 3.

DORA 1-2-3:Ā  each group performed a cumulative total of 100 merkins, 200 LBC’s and 300 step ups on the wall.Ā  The groug with 3 did 150, 300 and 450.Ā  One PAX from each group took off running up the hill and back down as the other PAX performed the exercise.Ā  When PAX 1 returned, they swapped places and PAX 2 took off running the hill.

Round 2:Ā  100 erkins, 200 reverse LBC’s and 300 calf raises – did not quite make it all the way through the second round

Mary:

Taken care of with the workout

Announcements:

Q sheet has plenty of openings, mulching, 16-Bit looking to add a member to BRR team

T-Claps (Recognition):Ā  Fram and POTS for getting after the EC and POTS for taking us out

Prayer:Ā  Sickness, siutation in the country/world

Honored to Lead!

“I feel the need for speed.” – Said no possum ever.

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

FNGs: None

Warm Up: 2 PAX for EC. 8 PAX took the DRP for today.Ā  20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 count cadence good mornings, 10 count cadence daisy pickers, Quad and Hamstring stretch.
The Workout: First half of ME: 7 speed and power plyometric exercises for 30 sec timer per exercise. 10 sec rest in between. 1. Jump Squat 2. High Knees 3. Tuck Jumps 4. Calf Raises 5. Lateral Bounds 6. Butt Kicks 7. Jump Lunges.Ā  PAX rotated as rabbit in the middle,for the pace setter per exercise. Rinse and Repeat 3x. 14 min and 20 sec total cycle.

Second half of ME: Two groups of three and one group of two. Three stations: Bridge Hill Sprints, Grab bag of weights for upper body and 20 yard sprints. Hills and sprints did 3 reps before rotating.Ā  Weight group did variety of upper body exercises called out at random from PAX. Each round the reps were reduced by one. Two hills , two sprints then working our way down to 1 rep.

Mary: Yoga stretches focusing on hip flexers,quads, hamstrings and lower back.
Announcements: Dead Bolt 6 year anniversary at Cletus on Friday. CSAUP coming in the fall and Q-swap. (Banana Seat)
T-Claps (Recognition): LED, FRAM and FED-EX helping family in need with furniture in Angier.
Prayer: Clay Jensen’s family, Crab legs struggling with health, Dead Bolt’s daughter in third week of Nursing at Wake Med. Tension and depression in society and in homes during this time.

Take me out to the ball game

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

This morning YHC promised some fun at the workout while everyone was gathering around.Ā  Not “fun” fun but actual fun.Ā  I hope I delivered on that.

FNGs: Not today

EC:Ā Norm

Warm Up:

Lap around the tennis courts and then circle up in the parking lot for:

SSH x20 IC

Frankenstein x10 IC

Butt Kickers x10 IC

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Merkins x10

The Workout:

A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall.Ā  We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.

Afterwards we headed down to the softball field and met at home plate.Ā  PAX counted off to establish batting order and instructions were given.Ā  Each one would get up to bat and hit the ball.Ā  We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing.Ā  If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees.Ā  Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount.Ā  Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more.Ā  I think in all we made it through 16 batters.

After the first time through the line up we “ran the bases”.Ā  Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home.Ā  Afterwards we started back at the top of the lineup.

Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…

Mary:

YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W.Ā  It’s an 8 count exercise.Ā  I’ll let the exicon describe it:

“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ā€˜em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip ā€“ We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”

We did 10 of those.Ā  I like them, they’re fun.Ā  After that it was 10x American Hammers and then HAND.

Announcements:

Bass Lake mulch again this weekend.Ā  There were several HIM that signed up but now can’t do it so there are open slots for those interested.

New COVID friendly BRR guidelines came out yesterday from the race director.

Prayer:

1st responders.

Crosby has been sick.Ā  Hopefully he recovers soon and can get back to his regular not posting.

 

Thanks for the privilege of leading you all this morning.

010000

Possum Trot

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

FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

Just Like Gonorrhea

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

After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.Ā  Over two miles were put in during the course of the workout.Ā  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.Ā  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.Ā  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.Ā  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.Ā  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.Ā  The plan was to do this all the way up the hill.Ā  This is where we got our backblast name, as everyone started to talk about the burning in their legs.Ā  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.Ā  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.Ā  Each PAX counted to 10 as we held it up there.Ā  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.Ā  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.Ā  Back across for three dirkins.Ā  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.Ā  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.Ā  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.Ā  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.Ā  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.Ā  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.Ā  We’ll be working on a 1.67 mile section of the road.Ā  LED will have bags and vest and potentially gloves but please try to bring your own.Ā  2.0s over 12 are welcome according to NCDOT regulations.Ā  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

010000

I Got 99 Merkins but a Hill Ain’t One

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

YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather PrinceĀ  (HSRC), unspoken.

2 PAX for a soggy wet morning

/in /QIC:
PAX: ,

When I woke up this morning the rain was coming down. I initially thought why I signed up to Q. I already had a couple of text messages sayingā€¦.Iā€™m out this morning. So, I got up and headed that way. I had pretty much made my mind up if no one shows I will head home. It was raining hard. As I was headed West on Wake Chapel Road with my turn signal on to turn left low and behold a car was turning into Action Park. I was likeā€¦.NO I want to go back home. Oh well, Fanny Pack did not disappoint and fartsack like others I will not NAME: F_N__E? _E_? lol

FNG: None

Warm Up: Moseyed a lap around the tennis courts. SSH-20, Imperial Walkers 15, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed down to the concession stand. Around the clock Merkins, 12/3/6/9. Over to the wall for 15 count Dips, Urkins and Derkins. Rinse and repeat. Headed to the concession stand where Fanny Pack took over. Peoples Chair while the other one bear crawled around the building. Then together BTTW IC for a 15 count. Rinse and repeat.

Lunged walked to end of parking area. 15 Squats IC bear crawl back. Rinse and repeat. Back to the wall for Dips, Urkins and Derkins. Rinse and Repeat. Moseyed to the rock pile by the tennis courts. By this point we were co-Qing the workout. 15 count IC curls for the girls, ground pounder, over head triceps, dead lift, bus drivers, wonder bras Rinse and Repeat. Great mumble chatter this morning with Fanny Pack.

Mary: Wind Mills, Plank Jacks, Squats with long hold and Have a Nice Day.

Announcements: See Slack and Facebook

T-Claps: Fanny Pack for getting out in the rain and pushing me to be better this morning!

Prayer: All those affected by Corvid-19 virus. Sickness, job loss, business owners suffering, and thing will never be the same. This has for sure brought families closer together however prayer for needing a break from one another. Prayer for Fanny Pack nursing a hamstring strain.

Remember, no storm lasts forever, Hold on. Be Brave. Have Faith! Every storm is temporary and we never face the storm alone. God is with us. Always.

Privilege to lead with Fanny Pack!

This is the way

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

FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.

20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:

20 count ic up hill twice between
American hammers

Mountain climbers

Lsf

Lbs

15 ic bear crawl to bathroom and back

Erkins

Derek inā€™s

Dips

Wall planks up downs

10 count ic 10count high knees in between

V ups

Boat canoes

Heel taps

Peter Parkerā€™s

10 count burpee break down run backwards between. Sections

rock work curls, presses, squats, triceps, ground pounders

Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.

Told you Iā€™d get it up…. Possum Trot 3/4

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

FNGs: None
Warm Up: SSH, IW/HB, Frankensteins, Cotton Pickers, Indian run with ā€œdrop and give me 5 merkinsā€ down to the concession stand. ā€œMusical conesā€ – bear crawl to cones, whoever is last gets 10 burpees while ā€œwinnersā€ get monkey humpers – remove one cone rinse and repeat until final winner is crowned…. with more burpees.

The Workout: Theme of the day was about picking up the six, specifically not letting another PAX struggle with life alone.

So we partnered up and did three workouts where failure was inevitable. Balls to the wall until someone bails, broke back merks until someone bails, and forward facing Bubba/Forrest Gumps (deep squat holds with interlocked hands holding each other in balance). Which ever partner group bailed out first, the other PAX got to do burpees while the ā€œfailingā€ group recovered. The point being for all of us to encourage, cheer on, not allow the others to fail and when they did we pay the price for them to help carry the burden. PAX suffered through two rounds of that only to be greeted by the tennis court marry go round of stomach pain-

starting at one corner, WW2 x 10, bear crawl to next corner, American Hammers x 10, bear crawl to net, low slow flutter x 10, bear crawl to corner, LBC x 10, bear crawl to corner, heel taps side to side x 10, partner carry the long side back to start – rinse and repeat

Mary: we listened to NEEDTOBREATH ā€œhard loveā€ while squat holding. Message is in the song

Announcements: usual

T-Claps (Recognition): all you legends!

Prayer: