Tag Archive for: Bobby Dall

3rd Watch Co-Q

/in , /by

Pick’ed up the Q late for Warbucks so he could go beatdown the Carpex Guys. Put it out to my shield lock group if anyone would want to CO-q and Shredder took warmups and mary. We had 6 people and most of us were part of our shield lock group.

FNGs: None
Warm-Up: Joogged over to good-will for the warm-up, which consisted of Shredder leading Squats with Overhead claps, Sir Fazio Arm Circles, Imperial Walkers & Hill Billy’s
The Workout:
              Thang 1: 4 corners:  start at 5, go to 10. Monkey Humpers, Carolina Dry Docks, Prisoner Squats, Merkins
              Thang 2: Mosey to the Wall behind Harris Teeter, do 3 sets of alternating People Chair with claps, and Planks, BTTW and Freddie Mercuries, People Chair Morrocan Night clubs and LBC’s.
             Thang 3: Ran to the Bank for 2x wide grip merkins Dips and Derkins

Mary: Shredder lead mary with LBCs, Crab Cakes, Break Dancers, Embrace the Suck, and Have a nice day
COT: 6
Announcements: Continuance of Q Swapp week
T-Claps (Recognition): 3rd watch shield lock group with another strong showing, including honorary member Forceps. Also Good to See Bobby Dall again.
Prayer: Fanny Pack took us out: Booby Dall Family, YHC’s Wifes Aunt who is in hospital, our troops and their families, and prayers for a safe resolution of the current conflict

NMS: I have really enjoyed the shield lock challenge so far, our group is filled with people I did not know well in Southwake, so it has been great to get to know them better.

Throwback 5 – Day 4 – Disney

/in , /by

Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Late Disney backblast

/in /by

FNGs:none
Warm Up: lap around the soccer field, in cadence: SSHx20, IWx10, HBx10, good mornings x10, arm circles x10f&b, seal clapsx10, overhead x10
The Workout: mosey to the abyss for standard Dora 1-2-3 (merkins, LBC, Squat).  PAX did NOT share reps.  Exercises done at the top and 5 star jumps at the bottom.  Mosey to the park for 2 sets of 10: irkins, derkins, dips, Bulgarian squats.  Mosey to the wall for BTTWx10 and people’s chair x10.  Mosey to flag for Mary
Mary: LSF x10, H2M x10, Box Cutter x10, Pickle Pounder x10
Announcements: none
T-Claps (Recognition):
Prayer: unspoken

12 Days of “Lit” Q Christmas

/in /by

Q promised to keep the PAX moving this morning and move we did.  12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.

FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.

The Workout: Indian run over to the school parking lot

12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.

  • 1 Burpee
  • 2 Wide plan merkins
  • 3 Star jumps
  • 4 Monkey humpers, IC
  • 5 Diamond merkins
  • 6 Plank jacks, IC
  • 7 WWII’s
  • 8 Shoulder taps, IC
  • 9 Prisoner squats
  • 10 LBC’s, IC
  • 11 Mountain climbers, IC
  • 12 Side straddle hops, IC

PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips.  Partner up, first partner starts exercises, second partner runs loop around parking lot and switch

Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count

Announcements: Christmas party this weekend

Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice

9 for Hamburger Hill

/in /by

FNGs:None

 

EC: 187,Fullhouse, Maybelline

Warm Up: 5:30 start time and  PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.

The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.

After that we returned the rocks, moseyed in front of HT and  did 25 OYO dips on the park benches.  About that time for Mary!

Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.

T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.

Quote of the day: Can’t repeat here.  Honor to lead.

Prayer: Walby spoken and unspoken prayers.

Jump Around!

/in /by

EC: 187, Axe, Skidmark

FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…

Ran to bank parking lot circled up

JR -OYO

SSH -x20

JR – OYO

GM – x10

FAC – x10

JR – OYO

Seal Claps -x10

JR – OYO

 

The Workout: Mosey to loading dock and divided into 2 groups

Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat

Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat

Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat

Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat

Mosey to hill for 7’s

Merkins at the bottom JR and the top

Head over to GCF parking lot for leg and core burn out with scooters.

Group 1 ran around jiffy lube/ group 2 rode scooter push or pull

Group 1 plank hold/ group 2 crab walk with feet on scooter

Group 1 JR/ group 2 seal crawl with feet on scooter

Around the world:

Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse

repeat in plank position and pass scooter with feet
Mary:LBC x20

Low slow flutter x20

Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family

I can see clearly now…

/in , /by

FNGs: Not today!

EC: Dumbo & Emeril

Warm Up: SSH, Imperial Walkers, Hillbillies, Bat Wings (Arm circles F/R, seal claps, overhead claps)

The Workout: Mosey through the dark to the abyss. The PAX were nervous to run through the dark based on the mumble chatter but YHC had a plan. Partner up at the top of the stairs. Partner 2 holds Partner 1’s legs. Partner 1 does 5 dirkins then Partner 2 does 5 squats. 3 sets of this and then switch positions. 2 complete rounds are done. Now I can see clearly for some stair work. Partner 1 goes down the stairs and back up while partner 2 does a plank exercise. 3 rounds are done with mountain climbers, plank jacks and plank hold. Indian run to the football stadium.

Starting at the entrance to the stadium, Russian dips followed by balls to the wall and then another round of Russian dips. YHC did this because Thang 1 didn’t take long enough and the PAX noticed! Next we did 3-4 loops on the stairs doing 5 burbees at the bottom of the stairs, 10 big boy sit ups at the top and 15 jump squats at the bottom of the second stairs. On the Indian run back to the flag we stopped for a set of people’s chair.

Mary: Each PAX called an exercise – Homer to Marge, floor wipers, LBC, Freddy Mercuries and something else I can’t remember

Announcements: Interwebs

T-Claps (Recognition):

Prayer: Bobby Dall and Pablo’s Mothers

It’s an honor to lead you men. I’ll try to do better next time.

Hallelujah Suicides

/in , /by

Had 5 strong PAX put in in hard work this morning at Disney. We all definitely got our money’s worth.

FNGs: None

EC: 187, Pikachu

Warm Up: Lap, 10 burpees OYO, toe touch (10 second count x 2), daisy pickers x 11, SSH IC x 31, good mornings x 11

The Workout: Hallelujah Suicides…

YHC had PAX lineup on one end of the soccer field for suicide ladders. Running from line to line was done with arms lifted overhead, hallelujah style. Each time we reached a line we did an exercise increasing in reps each line. At each return to the start line we did 3 burpees. Once you got to the far side of the field, 50 mountain climbers and hold plank for 6. We did 3 rounds, up and back for each round, of the following exercises:

Round 1: Peeping lipsticks x 5, merkins x 10, monkey humpers x 15 (repeat)

Round 2: Squat jumps x 5, diamond merkins x 10, Lunges x 15 each leg (repeat)

Round 3: Happy jacks x 5, Wide-Arm merkins x 10, squats x 15 (repeat)

Ended with a cool down lap.

Mary: LBCs x 31 IC

Announcements: Dec 7 CASUP, see slack/facebook for upcoming events

T-Claps (Recognition):

Prayer: Deadbolt took us out.

ABSolutely Intimate Pickles

/in /by

YHC arrived to an empty parking lot. Flag planted, Tracer vest buckled, and a quick warm-up before heading out on what looked like a solo EC run. But 187 emerges from the darkness with a few minutes to spare. We return to find POTS and Slaughter in the parking lot chatting about the safe side of the train tracks in Greenville. Bobby Dall rolls in and with a little over a minute to go, Banana Seat makes a surprise appearance. 0530 hits and we were off for a core focused beatdown.

EC: 187 (+commute), Warbucks
FNGs: Too scared
Warm Up:
Warm up lap around parking lot.
Circle up for:
Goofball x20 IC
SSH x20 IC
Imperial Walkers x10 IC
Hillbilly x10 IC
Good mornings x10 IC
Sir Fazio arm circles x10 fw/x10 bw IC
Overhead claps x10 IC
Morrocan night clubs x20
Randy’s x20 (YHC called these Ralphies, but corrected it. Their brothers, close enough..)

Mosey over to urgent care parking lot, taking great care to be safe.

The Workout:
YHC advised PAX to partner up, but it turns out we didn’t need partners.

Thing 1: 4 Corners of Abs
PAX ran to corner 1, do exercise, corner 2, do exercise…, until all corners were covered. 3 rounds were performed with reps 20, 25, and 30. Some interesting mumblechatter broke out about eye contact during pickle pounders.

Corner 1: LSF
Corner 2: Pickle Pounders
Corner 3: (American) Hammer Time
Corner 4: LBCs

Carefully cross the street and head down the trail to nowhere.

Thing 2: Muddy BTTW Tunnel
YHC found some wall and instructed PAX to hold BTTW while person at the end of line bear crawls under PAX to front of line, indian run style. This was done by a few PAX, but the mud made bear crawling too slippery for 187 so we modified to bear crawl in front of PAX. After 1 round, we moved to people’s chair. Several rounds were performed. This is where YHC has a partner exercise planned, but audibled for time sake.

Mosey back toward flag and line up on long stretch of parking lot.

Thing 3: Stack-em up Hundreds
PAX found a spot on their 6 in a parking spot, out of the way of any traffic. 1 set of Hundreds was performed, then run to the other end of the parking lot for 15 merkins. Run back to other end of lot for another set of Hundreds, then back across for 15 merkins + 15 squats. Back across for 50 homer to marge + 50 LBCs (100 total) and run back across for 15 merkins + 15 squats + 15 burpees.

Time was up, so a quick mosey back to the flag for an out of breath COT.

Mary: Not today. We got plenty of core work in during workout.

Announcements:
Q-sheet is empty, let’s fill it up for the rest of the year. Only 9 more weeks!
Purple Cobra will need some Q’s while YHC is out after baby is born.
Frosty Dec 7th, Christmas party Dec 14th.

T-Claps (Recognition): Banana Seat for making the trek out to Purple Cobra, the premium Tuesday AO.

Prayer:
Praise for Slots new baby!
Banana Seat’s 2.0 battling sickness.
YHC’s M for remainder of pregnancy.
YHC brother in-law’s father passed unexpectedly.

YHC took us out.

Is this even safe?

/in /by

EC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?

FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:

PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school.  From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.

PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end.  One cycle through.

Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.

At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.

Mosey to the stairs. Squat hold for the 6.

YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.

Next all PAX down the stairs, return back up with Bunny Hops for each step.

Mosey back to the flag!

Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.