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Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

A trip to the Five & Dime

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23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

That Was A Crazy Game Of Poker (Martini’s Virgin Q)

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PAX: Yosemite, Cricket, Norm, 16-Bit, Martini

FNGs:None

Warm Up:Lap around the parking lot, 15 SSH, 10 Cotten Pickers, 10 Windmills, 10 Good Mornings

The Workout:Each PAX was dealt 5 cards.  One at a time, a Pax would turn over a card.  The suite of the card would determine the exercise (hearts = cardio, spades = legs, club = abs, diamonds = upper body) and the face value of the card would determine the quantity of the exercise to be completed.  After all five cards were filled, the Pax with the best had would name an exercise.  Winning PAX would complete 5 of the exercise and the remainder of the PAX completed 10.  Yosemite won the first hand and chose Australian Mountain Climbers.  Norm won the second hand an chose Monkey Humpers.   To their credit, both winning PAX completed all the reps with the remainder of the PAX.  At Norm’s request, ee did a lap around the track between hands.
Mary: LBS, Reverse LBC, Homer to Marge, Have a Nice Day
Announcements: None
T-Claps (Recognition):None
Prayer: Circket’s Sister broke both of her arms, Norm’s buddy in the hospital with blood clots . . . it seems like there were one or two more that I cannot remember.

You’re late, burpees it is, even when it’s the Q

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No excuses for being late, even for the Q.  Sorry fellas, hope I made it up to ya.

FNGs: N/A
Warm Up: Lap around the track, 10 burpees for being late, 25 SSH, Good mornings, Stretches
The Workout:

Count off 1-7, Then some combination of this: #1 took a lap around the parking lot, rest Balls to the Wall & Captains Chair. #2 took a lap, rest SSH & squats. #3 took a lap, LBCs. #4 took a lap, Merkins & Shoulder taps. #5 took a lap, Star jumps and Squats.  #6 took a lap, Homer to Marge. #7 took a lap,  WW2.

Moseyed over to the hill for 7s. Burpees at the top, squats at the bottom.

Rinse and Repeat.  Called an audible to Merkins for second round of 7s.

1 final group lap for fun.

Mary: Heal Taps, Reverse LBC, H2M, Good Morning
Announcements: FB/Slack
T-Claps (Recognition): N/A
Prayer: Sugar’s friends niece had cancer around her heart, Norm’s friend with blood clot, Martini’s friend who lost her spouse.

The Nest Inaugural

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EC: Cupid, H1N1, Pikachu

FNGs: None

Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.

The Workout:

Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.

Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.

We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.

At Corner 1, 50 squats, hold squat.

Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.

Bear crawl to Corner 3, 50 star jumps, hold squat.

Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.

We then moseyed back to the wall for Ascending and Descending Testicles, round 2.

Finally, moseyed to the shelter.

20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.

10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.

10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.

Mary:

The Elements song, every time elements was said we did a burpee. 31…ish.

10 Heel Taps IC

10 Dead Cockroaches IC

10 Pickle Pounders IC

Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark

T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.

Prayer: Warchild’s family, Noah’s Ark’s wife

Parental Advisory: Explicit Lyrics at Crazy Ivan

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FNGs: Nope

EC:  Run: Pikachu, Sliderule, Dahmer.  Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees.  Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups.  While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats.  While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings.  While partner does swings other partner does suicides
Round 4: x50 each arm KB Press.  While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

The Shortest Straw Has Been Pulled for You

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Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

010000

The Rock and the Boulder

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EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify

Only One More Year of Hate

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A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

Nice Ass POTS

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I wanted to provide the PAX that are doing the Triangle Tri and Run the Quay tomorrow a friendly workout that should loosen everyone up.

EC: 16-bit, Dawgpound, Chips, Aquaman, Lucky, Pikachu, Skidmark, Bullseye, Nemo
FNGs: None
Warm Up: None
The Workout:
Yoga with Kassandra Minimal Cues.  She says at the beginning you know the part we skipped that with the minimal cues she expects us to be more advance.  🤷‍♂️

Mary: None (Kassandra did this part too)
Announcements:

Run the Quay
Triangle Tri

T-Claps (Recognition): None
Prayer:

Unspoken
Accordian’s Daughter
All injured pax