Posts

Thankful

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

FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Lipstick Delegation Tour Day 5

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

EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.

SSH x100 I mean what else would we start with?

Imperial Walkers x15

Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow

*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.

No whammy no whammy no whammy

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up:

Mosey lap around the parking lot. YHC confirmed that

YHC confirmed that 16-bit was running the Holly Springs Half Marathon, so per the pre-blast promise the workout had to stay HS Half friendly. This played into the selection for the main event.

SSH x15 IC

Cherry Picker x10 IC

Standard Merkin x10

Breakdancer x10 IC

The Workout:

Mosey over to the wall and YHC retried his trusty NCSU deck of cards.

Different suites as follows:

Diamonds – Diamond Merkins

Hearts – Balls to the Wall IC

Clubs – Squats (would have been Star Jumps if 16-bit wasn’t there)

Spades – dealers choice

All numbered cards were that many reps, all face cards were 10. Pax were teased about there being jokers but weren’t told what they were until we found one half way through.

Jokers – 5x Double Merkin Burpees. Shuffle the joker back into the remaining cards

Pax were told that the deck workout would end when only 2 cards were in the deck. We ended up drawing 14 Jokers for 70 double merkin burpees! Lots of calls for no whammy by the end.

Mary:

Circle up in the parking lot.

Low slow flutter x10 IC

LBC x10 IC
Announcements:

HS Half is THIS Saturday. Come cheer. Groundpounder is canceled.

Frosty CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for getting after it with the half this weekend. Hopefully the workout lived up to the promise.
Prayer:
Quiver & his family

Delegation Tour Day 3

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

EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Yes there was Ivan on the 8th

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

EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu

FNGs: None…. This seems to be a trend
Warm Up:

Mountain Climbers
Bat Wing
Randy’s
Good Mornings

The Workout:

Partner up by Kettlebell Weight

Repeat 3 times
20 Merkin on bell press
10 Rows across each arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 2 Times
10 Axes each side
10 Halo’s each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Mary:

2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups

Announcements:

Frosty 12-7

T-Claps (Recognition):

Prayer:

Veteran’s Day Kettle Bells

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PAX: , , , ,

Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

Ultimate at Mutiny!

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

FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

Successful Launch of Red October – New AO in FV

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

Red October made her maiden voyage on a gorgeous, crisp, autumn morning with pleasant temperatures in the 60s!  Dauber was giddy with excitement about bringing all of his kettlebell knowledge he had learned while under the tutelage of Sir Dawgpound and Nemo during many early morning study sessions at Crazy Ivan.  Unfortunately, Dauber arrived to the launch site at 5:29 and dawdled getting over to the circle of 16 PAX eager to start their Monday off right.  Double D penalized the lads with 5 burpees OYO for his “tardiness” and handed off the warm-up duties to Sprinkler.

FNGs: None.

Warm Up:  As announced through social media, Red October would join the Mutiny PAX for both warm-up and COT.  Sprinkler was “volun-told” to lead us and did an amazing job.  We warmed up with the following exercises:  quick jog around path, SSH, merkins, Fozio Arm Circles, Daisy pickers, IW and HB.

The Workout:  PAX of 7 moseyed with kettle bell in hand to the tennis courts.  A brief discussion about technique and modifications ensued with nods from all PAX eager to begin their KB work out.

The following exercises were executed using a kettle bell:

10 count Goblet Squat, 10 cadence count merkin-tap, 10 count swing (Rinse and Repeat)

10 count Bent-Over row, 10 cadence count chill cut plank-tap, 10 count halo (R & R)

10 count Lawn mower pull (L&R), 10 cadence count OH press, 10 count Midget love handles (R & R)

10 count figure 8 (5L, 5R), 10 cadence count twists back to center, 10 Arm thrusters (L,R) (R & R)

10 count pulls, 10 count straight leg/tricep pull, 10 rear lunges (L,R) (R & R)

PAX divided into pairs (Forceps had to depart for a flight); PAX without KB executed LBCs, PAX executed farmer’s walk back and forth with two kettle bells at their sides.  Crab walk to center and back from opposite sides of tennis courts.

BTTFence for a 30 cadence count

Mary:  Red October PAX were joined by Mutiny PAX after Mutiny PAX played with some cement blocks and drank lattes watching Red October PAX get sweaty.  40 count Jack Webb’s in the grass with some AB exercises too.  Double D rocks!

Announcements:  HSHM, F3 Christmas party, CSAUP

T-Claps (Recognition):  LED and his SHOCK ABSORBERS handling all of the kettle bell weight PAX ordered!

Prayer:  Double D took us out with words of wisdom.  Unspoken, spoken.  16 Bit leg issue, Quiver job/home sale.

A sincere thank you to those PAX who came out today for a different workout in FV and those PAX who sent kind words my way in preparation for this AO.  A true privilege to lead you men. – Dauber

Rockin’ n Blockin’ a Mutiny

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PAX: , , , , , , , , ,

FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

Oh where does that mysterious path go?

/in /QIC:
PAX: , , , ,

I was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.

FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:

10 pullups

2 PAX doing swing crunches, others holding plank. 3 rounds each.

Indian run to mysterious new ramp on the path behind Kenny’s Grave.

Bear crawl up path. Every step, 1 merkin.

This was a looooooong path.

10 star jumps at the top.

Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.

Indian run back to Kenny’s Grave.

Parking lot speedy foot work for a lap.

Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken