Cram it up your cramhole, La Fleur!

/in , /by

In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

/in /by

Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six.  Finish our first and only lap with “Dodge” 20x monkey humpers IC.  Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls.  Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers: unspoken, Q took us out

Goodbye Fart Sack – Hello Q Spot

/in /by

FNGs: No.

Warm Up: Yes.

  • Mozy out in front of Globo Gym aka Planet Fitness
  • Good Mornings
  • Windmills
  • Imperial Walkers
  • Hillbillies
  • SSH
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to the rocks

The Workout: 3 Socially Distanced Pain Stations / 1 Runner

  • 3 PAX hold down pain stations with continous 10 counts while “The Runner” completes a lap and tags a pain station.  “The Runner” takes the tagged station.   The new “Runner” makes a loop and tags the next pain station.
    • The Rocks @ the Teeter – Dealers Choice 10 Counts, just keep moving
    • The Rail @ Jiffy – 10 Counts, Erkins, Derkins, Dips
    • The Wall @ GCF – 10 Counts, People’s Chair / Balls2Walls / WW2s / LBCs
  • YHC called an audible after a few rotations and brought the pain stations together…  It was lonely and why not 2nd F a little to pass the time.
  • Closed it down
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up to the top of “the same hill you ran last week”™
  • Mozy to Mary

Mary: Homer 2 Marge, 6 inch leg lifts, Pickle Pounders

Announcements:

  • Assistance requested this weekend at The Food Cupboard – Check the 3rd F channel and check out Dumbo for details.
  • YHC just got back out into the gloom officially.  Purple Cobras needs some love.  Q Sheet is pretty lonely.

T-Claps (Recognition):  Cupid for holding this site down during the dry times.

Prayer:

  • Officer down in Grand Strand, Hightower – prayers for family, friends, and PAX
  • Covid-19, Government Leaders, all of those impacted to-date

Three shalt be the number thou shalt count, and the number of thy counting shall be three.

/in , /by

3 PAX enjoyed the cool and beautiful weather of this morning’s gloom, and it was refreshing to say the least. We were not set up to complete the IronPax challenge (though we were forewarned by @Cupid), so perhaps we’ll visit the Trot of Possum tomorrow. In the meantime, we improvised with an audible four corners, some wall and guardrail work, and finished with a visit to Mary. We also managed to get in 1.4 miles of actual running…ok maybe more of a mosey, but we elevated our heart rates nonetheless. 

FNG’s: Nope

Warm Up: Mosey to the parking lot of many businesses, including Butcher’s Market, Town Hall Burger, and PF. The following exercises were completed IC x 20: SSH, Good Mornings, Moroccan Night Clubs, Imperial Walkers, and Hillbillies. Maybe some others but it was early. 

The Workout: With no real Q to speak of, we quickly decided on the Q by committee format, and called an audible four corners that would utilize all PAX infinite wisdom and knowledge. It went something like this: 3 rounds of four corners that consisted of the following, mostly IC x 20: Diamond Merkins, LBCs, Jump Squats, Plank Jacks, Burpees, American Hammers, H to M variations, Peter Parkers, Squats, and WWII’s. As a side, the smell of stank was emanating from the dumpsters outside of Eggs Up, so a merlot was sure to occur if we hung around there any longer.     

After four corners, we moseyed to the guardrail where we completed 3 rounds of the following exercises IC x 20: Irkins, Dips, and guardrail pull ups. This is probably named in the Exicon but YHC couldn’t find it…similar to Pole Dancing but different. 

Following the guardrail work, we moseyed to the back wall of the dry cleaners. Thankfully the dumpsters were recently emptied because it wasn’t nearly as bad as in the past. PAX completed the following 3 rounds of exercises IC x 10: BTTW (one round of Mtn Climber BTTW), People’s Chair (w/ Seal Claps, Moroccan Night Clubs, and one leg holds), Curls for the Girls (1/2 curl, 1/2 to full curl, full curl), Tricep Extensions, Bus Drivers, and One Arm Curls.

Mary: With 6 minutes to spare, there was plenty of time to mosey back to the “flag” and visit with Mary. Completed the following exercises IC x 20: American Hammers, Mountain Climbers, and WWI’s followed by stretching and mumblechatter to close things out. 

Announcements: The mulching project continues at Bass Lake, IronPAX Challenge is ongoing, and BRR this weekend.

T-Claps (Recognition): Good luck to all PAX running BRR this weekend. 

Prayer Requests: Bondo’s granddaughter Piper is healing and gaining weight; all people looking for work during Covid; PAX healing from physical, emotional, and psychological injury; our country’s leaders that they may make smart and informed decisions; unspoken.

Bondo took us out. 

Great Q by committee, thanks for holding YHC accountable. Always an honor. 

IsaWhaa?

/in /by

YHC checked a few times last night to see if anyone was stepping in to Q Purple Cobra. The Q sheet has continued it’s struggle and was still open this am at 0430. Pre-blast on Slack and I was off to see who might show. EC was solo – but somewhere passed by 187 as he rolled in to HT Lot along with Cupid and Oboe. We had a team! Let’s do this.

FNGs: Nope
Warm Up: Mosey over to Goodwill, circle up. Varying warm-ups – SSH, Frankenstein, Good Morning, Daisy Pickers, SSH, OHC/Seal Clap, SSH.
The Workout: Not sure what to expect, we did a solo Dora’s. We would do the work in 25 reps starting in GW lot and then jog down to bottom of the hill around the corner. Repeato through 100 Merkins, 200 LBC, 300 Prisoner Squats. We did a double-time runs for about the last 200 and moved up to sets of 50.  With time left, I offered up the exercises to the other 3 PAX.

Cupid – 50 Dippy Dips at Jiffy Lube; 187 2 Sets Shoulder Taps, Mtn Climbers and Pickle Pounders (1st time 10, 2nd 15 IC); Oboe – BTTW 20 count down the line

Mary:  Helped 187 w/ his 25 Merkins for Mental Health and PTSD awareness, 15 Box Cutters, Have a nice day
Announcements: “Q-Swap” next week – bring clothes and toiletries for Healing Transitions – starts Monday in Holly Springs
T-Claps (Recognition): These 3 guys for coming out and pushing this morning.
Prayer: Moment of silence, YHC took us out.

Filter or Cowboy Style?

/in /by

The air was thick down in the Teeter bowl this morning.  Cigarette butts were abundant among the parking spaces that were used just about all through the workout. Mumblechatter surrounded cigarette style preference, proper exercise form, slow bear crawlers, and the size of sweat stains. “Hey, can get that last drag?”  “You got menthol filter over there?” “Nah, this ones cowboy style.” “ How many merkins on these burpees?” These were only a few of the mumblechatter examples as we moved constantly throughout today’s AO.

EC: YHC, 187, and Aquaman. Why did we take the Wescott hill route.

FNG’s: None, but Bullseye is officially an FNG behind the wheel with his permit now!
Warm Up: Mosey around the lot a bit stopping for Good Mornings, Sir Fazio’s, Squatted Seal And Overhead Claps, Frankenstein’s, and Imperial Walkers.
The Workout: Bear Crawlers Choice as we laid down some tracks along the parking spaces. Each pax in a parking spot. First pax calls an AMRAP exercise and bear crawls to the end.  Continued this procedure for the whole workout. The only break in action was when we hit an island, we all jailbreaked to the end of the lot, moseyed back to our spots and continued. Did this twice. Lunge walked back the second time. All kinds of exercises were called. Merkins, Irkins, dirkins, dry dicks, squats, lunges, pistol squats (ouch!), Shoulder Taps, WW1s and 2’s, Pickle Pounders, H2M, LBC, LSF, Guantanamo’s, burpees, Star Jumps, absolutions, Peter Parker’s, Box Cutters, Boat Canoes, American Hammers, mountain climbers, Freddie Mercury’s, wine mixers, plank holds, side planks, and several more.  The pax altogether called out a solid workout!
Mary: During the Thang.
Announcements:  Mix it up, get to other AO’s this week.  Mulch continues. Q Swap at the end of August.
T-Claps (Recognition): Lots of sweat stains on the lot this morning.  Great work HIM’s!
Prayer: Military, first responders, teachers to have peace and service during uncertain times.

I discovered today we could not do this routine all the way to the end of the lot.  We got about 2/3. Thanks brothers for helping me learn new things each time I Q. Honored to lead.

Escalations at Purple Cobra

/in , /by

FNGs: None

Warm Up: Moseyed over to the hill for 15 SSH IC, 10 Sir Fozio Arm Circles F+R, Michael Phelps, 20 Mountain Climbers.

The Workout: Escalating Doras.

50 merkins, 100 squats, 150 LBCs.

100 peter parkers, 200 squat jumps, 300 reverse LBCs.

50 burpees, 100 star jumps, and most of the planned 150 big boy situps…we ran out of time.

Mary: Moseyed back to the start for 10 pickle pounders IC.

Announcements: Dumbo Anniversary Q at Disney

Prayer: Wisdom for our nation’s leaders, COVID-19 vaccine effectiveness

Loaded Dice at Purple Cobra

/in , /by

FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.

Memory is fleeting…

/in , /by

Been a while since I posted or Q’d PC, on the way in I saw 187 running, but when I got the flag he was not there, however, he timed it perfectly and showed up with 2 mins to spare and then we were off.

FNGs: none
Warm Up: Mosey over to the front of the Jiffy Lube and circle up for a warm-up of SSH, SirFazio Arm Circles, Imperial Walkers, Good Morning
The Workout:

Thang 1: Short Mosey to the goodwill parking lock then Partner up, 1 partner does 10 count Balls to the Wall, 20 count Shoulder tap and holds Peoples Chair, while the other partner crosses the parking lot and does 15 merkins, 15 lbc’s and 15 start jumps, repeato 3 times.

Thang 2: Short Mosey to behind town hall burger for 7’s of Squats and Freddy Mercury’s

Thang 3: Short Mosey to bending the Jiffy lube for 2 rounds of 10 Irkens,  15 Derkins, and 20 Dips

Mary: Back at the flag, we did some arm stretches,  Pigeon and runners pose, then a 2 rounds of popup mary
Announcements: New AO’s: Need More Ruck 6:00 am Sunday at Needmore Hilltop Park.  Unnamed Banks Road Elementary AO, Mondays 5:30 AM
T-Claps (Recognition): The Pax for dealing with my forgetfulness this morning.
Prayer: YHC’s Friend Duane Lindsey who passed from ALS on Sunday, for his Wife and Family.  All of our First responders.

Do that on your own time

/in , /by

FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers