DEPLOY THE B.L.I.M.P.S!!!!!

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

FNGs: NOPE

Warm Up: Windmills, Good Mornings, Fozio Arm Circles

The Workout:

Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…

Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.

Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.

DEPLOY THE B.L.I.M.P.S!!!!!

This morning was about form and YHC asked that PAX “slow it down now”.  We would complete these exercises together so we can take our time.  I also told the PAX to let me watch the time… big mistake, read to the end…

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Before returning we completed 20x Low Slow Flutters

We ran out to the church lot entrance and completed 20x SSH

Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill

What hill you ask?  Well “the same hill you ran last week”™ of course!!! – Sprint up the hill 1x to say we did

Run back for Mary

Mary:  Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees

Bobby Dall called out the Burpees at my request.  187 was apparently watching the time and noted that it was the end of the workout.  We did the Burpees anyway 😛

Announcements:  3rd F gearing up for 2021 – join us, lead something

T-Claps (Recognition):  187, thanks again PAX for all the prayers and support

Prayer:  YHC took us out

I Can’t See, but I Can Smell!

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

A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

Purple Cobra BB

/in , /QIC:
PAX: ,

FNGs: None
Warm Up:

SSH – IC – 20
Imperials – IC – 10
Indian Run to back of Teeter
Mountain Climbers – IC

The Workout:

partnered up/group (TBD Size)
PAX 1) handwalk BTTW while Pax 2) Nipplers; switch
PAX 1) handwalk BTTW while Pax 2) Shoulder Taps; switch
PAX 1) handwalk BTTW while Pax 2) Catalina wine maker; switch
Indian Run to hill by Town Hall
partnered up/group (TBD Size)
PAX 1) Start at bottom bearcrawl up Pax 2) Run to top start Star Jumps; switch
PAX 1) Start at bottom backwards crabwalk Pax 2) Run to top start Monkey Humpers; switch
Indian Run to GoodWill
PAX 1) Squats Pax 2) Duckwalk to curb and back; switch (2-3 rounds time pending)

Mary: Ab work
Announcements: None
T-Claps (Recognition):None
Prayer: 187’s wife Tracey surgery Dec 4th, Fannypack’s M, PAX traveling, Military

So You’re Saying You Were All Just Standing There?

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

It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…

FNG’s: Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them.  Between each round was a 15 ct. IC LSF as we waited for the six.

Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!

Cram it up your cramhole, La Fleur!

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

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

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 /QIC:
PAX: , , ,

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 , /QIC:
PAX: , ,

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 /QIC:
PAX: , , ,

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

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.