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Fire Dept Fun

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PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.

Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20

To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.

Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.

Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.

Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips

Mosey back Indian run with 3 burpees at end before advancing.

Mary
LSF x15 IC
Corkscrews x10 IC

Announcements
See FB and Slack, phone down challenge, WB runs

Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.

Way to start the day men!

BS Out

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

Take Care of My Baby! says R22

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Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

  • Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
  • Bear crawl and crawl-bear back while one PAX carried and shared Baby
  • Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
  • Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
  • Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

Jello Legs

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A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.

Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps

The Workout:

Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.

PAX partnered up with 1 Pax going solo

100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.

200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest.  Switch back and forth until reach 200.

300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock.  Switch back and forth until reach 300.

FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.

Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.

Mary:

Completed the following exercises – 15 count IC

Dolly, LSF, and Rosalita Wip

Closed with 1 Corinthians 10:13.  Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.

Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown.  Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB

We start at what time?

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Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

South Wake Invades Dante’s Peak

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QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.

The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.

Warm Up:

Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.

Circle up for:

SSH x15 IC

Daisy Pickers x10 IC

Mountain climbers x10 IC

Standard Merkin x5 on Q’s up and down

Windmill x10 IC

Mosey down to end of parking lot

The Workout:

Pax lined up shoulder to shoulder facing back  the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.

Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):

  • Squats x15 IC
  • Low Slow Flutter x10 IC
  • Pickle Pounders x10 IC
  • Plank hold
  • Squat hold

Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.

Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs

Merkin x1 Rock Press x3

Run lap around the lake

Merkin x2 Rock Press x6

Run lap around the lake

Merkin x3 Rock Press x9

Run lap around the lake

4:12 through 10:30 were done without the running in the interest of time.

Mosey back to flags.

Mary:

Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.

Some planks IC wrapped us up:

Standard x10

Right arm up x10

Right arm and right leg up x10

Standard x10

Left arm up x10

Left arm and left leg up x10

Chill cut pickle pounders x10
Announcements:

See FB/Slack for South Wake announcements

Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details

Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.

Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:

Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)

Crab Legs – ALS

DD, Water Wings

Matlock – praise for being back out after being on IR with a back injury for a while

 

QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!

Pole 2 Pole – KG Version

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Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”

Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)

Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play

Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca

Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.

Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.

Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15

Verse : Ephesians‬ ‭4:31-32‬ ‭NKJV‬‬
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
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Announcements– see slack and FB

Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women

After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.

BS Out!

How hard can it be? This is a limited run AO

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Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex.  Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point.  YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back.  2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once)  3rd exercise Bear Crawl Burpees.  Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee.  Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs.  Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start.  Mosey over to church and grab some wall.  YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

 

Compression packages

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U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford