Yo Joe! 13 PAX take on Cobra Commander and Embrace the Suck..

/in , /by

Q Tour continues and this week found YHC close to home with a trip to Purple Cobra. Pre-Blast for this week’s workout showed a picture of a contemplative Cobra Commander from the early 80’s GI Joe cartoon. He was sitting on a Cobra throne exploring any one of a dozen highly ‘motivating’ possibilities. This was how YHC was feeling Monday morning, trying to keep with theme of changing things up and keeping the planned workouts on tour unique.

As a product of the 80’s, I used to watch GI Joe religiously. Back in the day Cobra Commander used to put Duke and the boys in compromising situations inflicting his wrath of terror. This dude was a straight up a$$hol3. Not exactly what was trying to lay down this morning for PAX, but it was gonna suck and we were gonna make all 45 minutes count.  Nemo and Pots approached YHC as he was working through the Weinke he put together asking for a heads up about this morning’s plan, the following exchange went something like this…

Nemo- “Hey Mookie, what kind of a pre-blast can you give us about this morning”

YHC- “Did you read the pre-blast with Cobra Commander?”

Nemo- “Yes- I used to love GI Joe”

YHC- “Yeah, Cobra Commander was such a dick, right?”

Nemo- “Yeah he was..”

YHC- “There’s your pre-blast”

At this point a crowd started to form. DawgPound, Redenbacher, and 187 were finishing the last steps of their EC runs. Dumbo fresh off a Disney vacation came rolling in with Pablo. We even got a visit from Rainmaker, who noted he was starting back up to posting again. Both site Q’s-Warbucks and Foghorn showed, along with Bobby Dall.  Lucky Charms was also present and accounted for.

5:30am hit and it was showtime..

Warm Up: YHC lead PAX with a nice brisk jog down the parking lot and up along Sunset Lake Rd via the side walk and back down to the Wells Fargo lot where we circled up for the following exercises.. SSH X25, Imperial Walkers X10, Hillbillies X10, Good Mornings in Cadence X 10, Fazio 10F\10B, Seal Claps X10.. 2 Burpees OYO, mosey to the next corner of the lot 4 Burpees OYO, mosey to the far corner of the lot 6 Burpees OYO, and one more final mosey to the last corner for 8 Burpees OYO back to the start. Mosey’d out of the lot and formed 2 lines, one behind YHC and one behind 187.

The Workout: Led PAX behind Harris Teeter in dual Indian Runs to the loading dock behind the cleaners and pet store. Instructed PAX to grab a rock for each hand similar in weight and ones that they can easily grip. These will be your rocks for the series of exercises YHC had planned. All PAX gathered rocks and remained on plank with rocks in hand while waiting on the six.

Rock Webbs (1:2 Ratio)

YHC called for a series of Rock Webbs, where PAX would perform Merkins with hands over rocks, which were on the ground. After 1 Merkin, we’d rock press to 2 in cadence. YHC took PAX to 5 Merkins and 10 Rock Presses for now, saving the best for last for later. Upon completion, instructed PAX to the walls for a set of Balls to the Wall X20 in Cadence. PAX returned to their rocks and with a “Let’s go… Bring your rocks,” from YHC and we were off to the ramp for some exercises and sprints.

Rock Solid Merkin Sprints 

Partner Up…

Round 1

Partner 1 at Bottom of Ramp performs Rock Presses (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 5 merkins, sprints back (switch)

Round 2

Partner 1 at Bottom of Ramp performs Rock Lateral Raises (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 10 merkins, sprints back (switch)

Round 3

Partner 1 at Bottom of Ramp performs Rock Front Raises (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 15 merkins, sprints back (switch)

Round 4

Partner 1 at Bottom of Ramp performs Rock Rows (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 20 merkins, sprints back (switch)

Out of all the planned items for this morning, this next decision was the most questionable. YHC instructed PAX to drop their rocks and get back into their lines for another dual Indian Run. This time the lines would flow into the Planet Fitness lot and around all 4 corners. YHC was not planning for the parade of sad clowns rolling in around 5:50 to water their Ferns at Planet Fitness this morning, which detoured our lines slightly to side walks and out of harms way. All still accounted for and back to the rocks. PAX grabbed rocks and mosey’d back to the loading dock with a plank hold for the six.

Finish What We Started..Rock Webbs continued.

When all PAX were in, YHC continued his Rock Webb count to 6 Merkins 12 Rock Presses (IC). At 8 Merkins and 16 Rock Presses, instructed PAX back to the walls for Balls to the Wall IC X20 and an extra People’s Chair X10 IC. Back to the rocks and then continued 9 Merkins 18 Rock Presses IC. At that point, YHC got up and hadn’t gotten in 2 steps before Oliver Twist in the form of DawgPound demanded that we couldn’t end that way. “Please sir, I want some more” is what he said although I could be mistaken as I was somewhat hallucinating after that 18 count. That’s the thing about accountability, you’ll have dudes call you out if you don’t finish what you started….Here we go Dawgpound, just for you..10 Merkins 20 Rock Presses (IC). YHC was never so glad to return rocks at an AO in his life. Shoulders at this point were on fire.. I think at one point this last series had affected Dumbo to the point of confusion as his Merkins and Rock Presses looked more like Squats.

2 lines…Let’s Go. Indian Runs to back beyond the flag to the spot where Mary would be performed. Before we got to Mary, we had one more series. Plank hold for the six..

Merkin Tap Jail Break

From plank, PAX performed a series of 10 Merkins, hold, then transitioned to Shoulder Taps X20 IC, mosey 70 yards down the lot. Plank hold for the six. From plank, 10 more Merkins and 20 Should Taps in cadence. YHC usually likes a good jail break at the end of Cobra, so that’s what we did.

Mary: LBC X20, Low Slow Flutter X20, Homer to Marge X20, Pickle Pounders X20, Pigeon Stretches, Downward Dog, one last Shawshank.
Announcements: YHC needs someone to cover Ivan as he had a conflict. Potts later volunteered to cover Q. Check him out on Friday!
T-Claps (Recognition): All PAX pushing each other this morning and holding each other accountable, including YHC. 187, Redenbacher, and DawgPound for getting some EC.
Prayer: Continued Prayers for Forceps and his family. Prayers for Wiggly and his family. First Responders and Military. All Unspoken. YHC took us out!

Always an honor to lead. Thank you for allowing me the opportunity this morning!

Purple Cobra

/in , /by

11 PAX came out to the Cobra today for some full body bear crawling kind of fun. Good work men!!

FNGs: none
Warm Up:

-Side straddle hops

-good mornings

-Imperial walkers

-hillbillies

The Workout:

Partner up

Partner 1 lap/bear crawl around Dunken while other partner engaged in the exercise

-Standard Merkins

-Squats

-Burpees

-LBC

-Shoulder taps

-Standard Merkins

Mary:

-Freddie Mercury’s

-LBCs

-Pickle Pounders

-have a nice day

Announcements: Long ass run this weekend (see Slack)
Prayer:

Forceps and family

Military law-enforcement and first responders

5 HIM at the bank braving the cold(60) and rain.

/in /by

FNGs: none

 

EC:  Warbucks and Fullhouse

Warm Up: PAX did a hot lap around the Teeter. Moseyed under the cover of Wells Fargo bank to perform Imperial Walkers, Hillbillies, Fozio-Arm Circles, Windmills, Goodmorning and static hamstring and quad stretches.

The Workout: The bands came out for side squats followed by banded merkins(20 reps) for 5 set. These were followed by Curls for Girls, Banded Side Straddle Hops, Shoulder Presses, more Banded Side Straddle Hops, Tricep Extensions, Band Pull Aparts, Chest Press, and Flys.

Mary: Flutter kicks, Dying Cockroaches, Homer to Marge, Modified LBC’s.

Announcements: More to come on the food pantry volunteering opportunity. Dee Dee 5K.  Great job men and kudos to braving the weather.

T-Claps (Recognition): Marathon madness crew that went out at 5:00am

Prayer: Quiver’s family and unspoken

Better Get Warm in a Hurry

/in , /by

EC: 187, Warbucks

A dozen pax converged at the Teeter for a very cold (24 degree game time temp) Purple Cobra led by YHC. It was so cold I was tempted to start the AO about two minutes early to get back to my warm house 2 minutes earlier. We are certainly blessed in this life by our warm homes and families. The goal: Keep moving quickly!

FNGs: Not today, son!
Warm Up: 5:30 hit and we quickly circled up for SSH x 30, GM’s x 10, Overhead Claps x 10, Seal Claps x 10, Mountain Climbers x 20, Daisy Pickers x 10.
The Workout: Not nearly warming up yet so, YHC called Indian Run behind the stores and onto the GCF lot. Time for some DORA.

Runners proceeded right out of the lot on down to the dead end at the bottom of the hill. Partners completed 100 Merkin, 200 BB sit ups, and 300 prisoner squats. This took roughly 26 mins. for future reference. Plank holds for the 6 while Deadbolt led a minute or two of various plank holds.

Now much warmer, we kept it moving. The next Thang was a series of exercises done in the GCF lot in the following order: Pax do 10 Irkins, run to island and perform fast feet around the island ( I’m told this is called a New Mexico special) run to 2nd island, repeat New Mexico special, the complete 5 Sumo squat jumps. Return the same way we came.  Repeato and repeato a 3rd time only now lunge walks between islands.

Pax then did Indian run back to flag for some Mary.
Mary: LBC’s x 13. (Thanks  to the HIM who picked up my count as I was coughing up something nasty during this), Shoulder Taps x 13, Freddie Mercury x 13, and Catalina Wine Mixers (YHC called “ Tasters”, one day I’ll get it right) x 13. Have a nice day!
Announcements: Kosher has put out on Slack a 3rd F opportunity for us all. Take a look.
T-Claps (Recognition): Abe gave YHC a shout out for picking up the Q on the fly yesterday at Downtown Train. This is what we do brother!
Prayer: Continued prayers for Kosher’s cousin dealing with loss, our military and 1st responders, particularly police in Hawaii at this time. YHC took us out.  It was an honor to get stronger alongside you HIM’s this morning.

3rd Watch Co-Q

/in , /by

Pick’ed up the Q late for Warbucks so he could go beatdown the Carpex Guys. Put it out to my shield lock group if anyone would want to CO-q and Shredder took warmups and mary. We had 6 people and most of us were part of our shield lock group.

FNGs: None
Warm-Up: Joogged over to good-will for the warm-up, which consisted of Shredder leading Squats with Overhead claps, Sir Fazio Arm Circles, Imperial Walkers & Hill Billy’s
The Workout:
              Thang 1: 4 corners:  start at 5, go to 10. Monkey Humpers, Carolina Dry Docks, Prisoner Squats, Merkins
              Thang 2: Mosey to the Wall behind Harris Teeter, do 3 sets of alternating People Chair with claps, and Planks, BTTW and Freddie Mercuries, People Chair Morrocan Night clubs and LBC’s.
             Thang 3: Ran to the Bank for 2x wide grip merkins Dips and Derkins

Mary: Shredder lead mary with LBCs, Crab Cakes, Break Dancers, Embrace the Suck, and Have a nice day
COT: 6
Announcements: Continuance of Q Swapp week
T-Claps (Recognition): 3rd watch shield lock group with another strong showing, including honorary member Forceps. Also Good to See Bobby Dall again.
Prayer: Fanny Pack took us out: Booby Dall Family, YHC’s Wifes Aunt who is in hospital, our troops and their families, and prayers for a safe resolution of the current conflict

NMS: I have really enjoyed the shield lock challenge so far, our group is filled with people I did not know well in Southwake, so it has been great to get to know them better.

Christmas Eve with Dora

/in , /by

EC: 187, Redenbacher

FNGs: Not today

Warm Up:

Standard PC lap around the gas station and circled up for:
SSH x 20 IC
Good morning x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 10 IC
Moroccan Nightclub x 10 IC

The Workout:

Lined up for an Indian run behind Harris Teeter and over to the Goodwill parking lot. PAX partnered up for a Dora style workout.
Partner 1 did exercises while partner 2 runs to end of the dead end section of Lassiter and back to Goodwill until all exercises were completed. Dora consisted of:

100 Star Jumps
200 LBC’s
300 Prisoner Squats

Rinse and Repeat:

100 Merkins
200 WW II
300 Freddy Mercury

Quick feet on the curbs and mosey back to the flag

Mary:

Dying cockroach x 15 IC
American Hammer x 15 IC
Pickle Pounders x 15 IC

Announcements: Check Slack and Facebook.

T-Claps (Recognition):

Prayer: PAX with new babies, PAX traveling for the holidays, unspoken.

YHC took us out. Always an honor to lead

F3 is like a box of chocolates…

/in , /by

EC: Axe, Dahmer, UTI, 187

ECers returned to the lot to watch Quiver, Maybelline and Tetanus roll in.  The mumble chatter was ON so it wasn’t until near start time that we started to talk about who was Qing.  Someone proclaimed that Gump was slated for the Q.  We found ourselves left high and dry like an adult man waiting for a bus with a box of chocolates in his lap.  What do you do when you find yourself waiting with a snack.  You start eating it!  Sometimes a workout can be like a box of chocolates.  The Q sheet tells you one thing but you really never know what you are going to get!

FNGs: Not Today!
Warm Up:  187 Opened the box – SSH, Merkins, Imperial Walkers, Hill Billies

The Workout:

1st Chocolate – 187 flavored, aftertaste of exotic animals (no Dodo birds!?)

  • Duck Walk / Bear Crawl return
  • Alligator Walk with escalating Merkins / Bear Crawl return
  • Reverse Crab Walk / Bear Crawl return

2nd Chocolate – UTI flavored (ew…), the buttered popcorn jellybean of chocolates

  • Mozy towards the GCF
  • Carioca from the Christmas Tree Tent for 1/3 of the length of the lot and reverse for the next 1/3
  • Mozy Backwards until the end of the lot
  • 20x LBCs
  • Skip our way to the rock pile
  • Grab a rock, 15x Tricep Extensions, 20x Curls for the Girls, 20x One hand overhead press (10 each hand), 30x Goblet Squats
  • Repeato the Rock Workouts
  • Mozy to the ramp behind the new burger joint
  • 3x Pair off and switch – Peoples Chair / Backwards run up the ramp

3rd Chocolate – Dahmer flavored, tastes like pennies

  • Mozy to the dumpster niche behind the pet store
  • Pair off and switch for the following – Repeato 2x
    • Balls to the Wall / 20x Merkins
    • Peoples Chair / 10x Burpees
    • Australian Mountain Climbers / 15x Peter Parkers

Mary:  We aren’t smart men, but we know what love is… WE GAVE MARY ALL THE CHOCOLATES (Don’t tell Jenny)

  • Box Cutters (cardboard), Homer to Marge (lots of hair!?), Pickle Pounders (dill), Dying Cockroach (protein), Flutter Kicks (watered down), and at least 2 other chocolates that I can’t remember
  • If you stuff them all in your mouth at once it makes a fine blend

Announcements: Xmas Party, Oakwood 24 – see the slackverse and M4L for details
T-Claps (Recognition):  Tetanus – He has only been F3ing for a short time but he is on the Q sheet for Tiger Blood this week.  He says he is on rev5 of his winky.  Come show him some support!
Prayer:  Continued thoughts for Quiver and for our missing Q who was not feeling well this morning – Feel Better Gump!

9 for Hamburger Hill

/in /by

FNGs:None

 

EC: 187,Fullhouse, Maybelline

Warm Up: 5:30 start time and  PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.

The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.

After that we returned the rocks, moseyed in front of HT and  did 25 OYO dips on the park benches.  About that time for Mary!

Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.

T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.

Quote of the day: Can’t repeat here.  Honor to lead.

Prayer: Walby spoken and unspoken prayers.

Jump Around!

/in /by

EC: 187, Axe, Skidmark

FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…

Ran to bank parking lot circled up

JR -OYO

SSH -x20

JR – OYO

GM – x10

FAC – x10

JR – OYO

Seal Claps -x10

JR – OYO

 

The Workout: Mosey to loading dock and divided into 2 groups

Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat

Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat

Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat

Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat

Mosey to hill for 7’s

Merkins at the bottom JR and the top

Head over to GCF parking lot for leg and core burn out with scooters.

Group 1 ran around jiffy lube/ group 2 rode scooter push or pull

Group 1 plank hold/ group 2 crab walk with feet on scooter

Group 1 JR/ group 2 seal crawl with feet on scooter

Around the world:

Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse

repeat in plank position and pass scooter with feet
Mary:LBC x20

Low slow flutter x20

Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family

Purple Cobra BBlast

/in /by

FNGs: No
Warm Up:  SSH x 20 IC, Frankenstein x 10 IC, Mountain Climbers x 20 IC

The Workout:

Jog to back wall behind Teeter – 4 stations 3 rounds all at 20 count – BTTW, People’s Chair, Star Jumps and Monkey Humpers
Jog to GFC – Dora with 50 Merkins, 100 LBC’s, 100 Squats with Jump Rope @ 30 count after Lap around Jiffy Lube

Mary: Round the Clock Merkins (all hours), Ab’s – PAX Choice and ended with Jack Web 1:3 to 10.
Announcements:  Richmond runners, Christmas Party and Frosty
T-Claps (Recognition):
Prayer: Warbucks baby boy, College Suicide (Pots brought this up – its more common than one may think), Richmond Runners, Quiver starts new job in Dec.