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So about that deck of cards…

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

FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

Three’s Company at the Nest: No Shenanigans Needed

/in /QIC:
PAX: , ,

FNGs:  None

Drove in early to Falcon Park in low 50 degree weather with the threat of rain looming all around FV.  I saw Norm’s truck and thanked God for someone showing up.  He wrapped up an EC run before joining me.  At this time I saw Boy George enter from the woods.  A short cut?  Unknown.  Those woods would come in handy as I soon realized I needed to adjust gross weight.  I asked Norm to began promptly at 530 if I was detained.  Luckily, I made it back in time and grabbed some Purel before leading the PAX in a warmup.

Warm Up:  Nice jog around the Falcon Park block.  PAX were in a good mood and rain was holding off.   Circled up for the following exercises:  Good AM, Don Quixote, Daisy Pickers, Hillbilly, Imperial Walkers, Sir Fazio Arm Circles, O/H claps, Seal Claps and Ospreys.  Michael Phelps.

The Workout:  Had lots of options running through my mind after I had picked up the Q from Martini the night before who needed a replacement due to work requirements.  I asked the PAX to do a modified Dora consisting of 100 Merkins, 100 LBCs, and 100 Squats.  One PAX would run around the parking lot and then we would rotate.  Norm thought I had said 100, 200, 300 and was in beast mode knocking out the exercises as we quickly determined he did a lot of reps!  Shout out to Norm!  Once the reps were completed, we moseyed to the brick wall.  Note to self:  make sure the wall is high enough for BTTW.  Executed BTTW and People’s Chair with a 20 cadence count.  Worked on some leg stretching with alternating straight and bent leg L, R.  Legs were feeling good.   Lined up at the end of the parking lot and executed bear crawls to the opposite curb.  10 erkins before heading backwards in a crab leg crawl.  Began three core exercises including hello dollies, 6 inch leg lifts and H2M in 10 cc.  On our feet for karaoke to the Right.  Toe taps for a 10 count.  Karaoke back to the Left.  Alternating Lunges back to the curb.  Mosey to the club and executed an old basketball drill jumping as high as you can 10 count on the wall.  I jumped the least high for sure.  Mosey to the curb and executed dips.  If you are still reading this, come out to TBD tomorrow and wish me ‘Happy St. Joseph’s Day’.  I will buy you a coffee/breakfast beverage at 2nd F post TBD.  Talked about proper hand placement on the curb preventing injury to the sac on the shoulder.  (saw it on you tube yesterday, has to be true).  Back to the brick wall for Carolina dry docks.  Time was running by quickly. Had PAX sprint across the parking lot to the Handicap sign.  Final exercise before Mary:  50 SSH in cadence.  Still no rain.  God is great.

Mary:  Lots of stretching.  Great mumble chatter with updates from home/home front.

Announcements:  Movie night CANCELLED (found out later in the day the theater was closing).

T-Claps (Recognition):   Both Boy George and Norm for getting out in the gloom during this difficult time with COVID-19.   Norm for EC/extra reps during Dora too.

Prayer:  Our Families.  All of us impacted by COVID-19.  Injured PAX.  Unspoken.

HAPPY ST. PATRICK’S DAY

2nd F at Panera Bread.

 

An honor to lead.  -Dauber

Did you find that in your shoe?

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

FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

Standard U-Turn with Minimal Kisses and Hugs

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

FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Fast moving PVC

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

Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

A Rucking Headlock… 9 PAX spring forward at AGS

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

Pre-blast for AGS called for a main event ruck with a running option. A few Slack posts revealed that Coal Ash would be getting running miles for those not wanting to ruck. With the time difference, YHC didn’t know what to expect, but did expect a few PAX to show. Rolled into Womble around 5:50am to find a few dudes with headlamps fleeing Womble on foot (no cars) getting early miles.  Parked and quickly saw Dauber on the right side of Knight Rider.  Planted the flag and then saw a few trucks started to roll in and quickly had a Sprinkler sighting, then followed by Oboe. Master Shake rolled in as well. I haven’t seen him in several weeks and having missed his appearance last week. It was good to see him back in the gloom.

Double D also came ready to ruck and later discovered that he was the recipient of a Brutus “the Barber” Beefcake-sized headlock\sleeper hold by Sprinkler. Exchanged a few fist bumps with Double D and Sprinkler before Double D inquired, “who’s truck is that?”… “Oh, that’s Vasoline…”

Boy George also came rolling in. This dude was on the second to last leg of a 48hr Goggins challenge. Not sure if he was awake, but his eyes were open and he was responding to visual cues and verbal commands. To round out the field, Midget came rolling in equipped with 3 ruck sacks ready to go. 6am hit and we were ready to go.

Warm Up: Boy George did a solo mission run around the soccer fields, while YHC lead PAX with a light mosey to the opposite end of the parking lot, with alternating lunge walks to the center. Circled up for SSH X10, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10…Midget, nice of you to join us, Fazio Arm Circles 10F\10B. Prisoner Squats X10 on YHC’s up\down. Squat hold for the routes.

The Workout: Only 2 runners. No sign of Coal Ash, unfortunately. Master Shake and Vasoline did the standard loop around the lake, while rucking PAX took the greenway to the lake (bypassing the lake segment) and continued through the backside of Sugg Farm. Lots of great mumblechatter along the way. Did not have an opportunity to get in between Sprinkler and Double D until the end of the ruck as we made our way down Grigsby, but that is when we discovered that Midget’s texts in a group chat got a 1-way ticket to vibrate on Sprinkler’s phone last night. Hopefully, more rucks will be planned in the future at AGS. Great fellowship and a great opportunity to connect with PAX at a different pace than a standard running or high-intensity AO. Arrived back to the flag about 2 min past 7am and performed a series of stretches, while waiting for Master Shake and Vasoline to come in. Great 2nd F followed at Sir Walter, where Oboe, Midget, and YHC got a visit from Skidmark.

Mary: Good Mornings X10 IC, Right over Left\Left over Right. Planked Calf Stretches. Downward Dogs and quad stretches.
Announcements: Mule next Saturday. Tobacco Rd. Half Marathon next week
T-Claps (Recognition): Master Shake and Vasoline holding each other accountable on the run this morning. Boy George completing the Goggins 48 hr challenge. All PAX battling the time change to post this morning.
Prayer: Prayers for Forceps and family. Those battling health issues. Sprinkler’s friend, Laredo, who has battled recent tragedies. YHC took us out.

3 Ring Circus at U-Turn, but No Dumbo…

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

Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.

Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance,  including DawgPound, Pablo, and Emeril.

6:00am hit and after confirming no FNG’s we were off with the following warm-up.

Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.

The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.

Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.

Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other

Prayer: Continued prayers for Forceps. YHC took us out.

Welcome to The Nest…A retreat where comfort is a state of mind

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

Q Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.

Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.

About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.

Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater  field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.

As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.

5:30 am hit and it was go time.

Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:

SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home.  Let’s mosey..

The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.

Round 1

Corner 1- 10 SSH

Corner 2- 10 SSH, 15 Hand Release Merkins

Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down

Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence

Round 2

Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3

After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.

Round 3- Erkin X20, Derkins X15, DipsX20

Mosey straight across the field and back to the wall

Round 4- Erkins X20, Derkins X15, and Dips X20

Mosey straight across the field and then back around the park beyond the playground and back to the flag.

Round 5- Curb Appeal

Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.

Exercise set:

1 Burpee

1 Burpee, 2 Erkins

1 Burpee, 2 Erkins, 3 Derkins

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins

Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six

Round 6-  B2W and People’s Chair

B2W- 20 Count in Cadence

People’s Chair- 10 Count in Cadence

Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.

Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.

Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.

You get 5 and you get 5!

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

FNGs: none
Warm Up: SSH x10, Frankensteins x10, high knees / butt kickers
The Workout: Ruckers had already started early at 5:30, looking to get 5.5 miles. Went down the greenway and around Bass Lake.

All runners were going for 5 miles. Ended up with 5-6 by picking up the six (good work doing that by all HIM). Went out to Holly Springs Rd, through Sunset and up Bass Lake Rd hill. Yogurt joined us for COT.
Mary: Naaaaah
Announcements: Vote on Tuesday! BRR teams are forming.
T-Claps (Recognition): Coal Ash for going the distance today (over 10 miles).
Prayer: Forceps, Wallaby, Crab Legs

Stone Cold Quartet @ KG

/in , /QIC:
PAX: , ,

Great work getting out into the gloom this morning guys. Thanks for the opportunity to sub in as Q today for an injured Yosemite. (Heal up quickly bro.) — In case you’re wondering, it was cold(er) this morning (40 degrees), and the 4 of us worked out with rocks = “Stone Cold Quartet”. Get it? Never mind. Here’s what went down…

FNGs: None

Warm-Up:

Mosey around the parking lot – up and down rows
Row 1: High Knees
Row 2: Karioka left
Row 3: Karioka right
Row 4: Butt kickers
Run backward back to SP
SSH x 20 IC
Hillbillies x 20 IC
IW x 20 IC
Good Mornings x 15 IC
Sir Fazio Arm Circles x 10 IC forward – R&R in reverse
Windmills x 15 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC

The Workout:

Mosey to the rock pile – grab a rock and partner up. – Super easy with only 4 people.
Partner 1 runs around the Rec Center while partner 2 does rock exercise then runs with the rock in the opposite direction of your partner until you meet up – hand off the rock – partner does rock exercise while other partner runs. Once each partner completes the exercise the round is complete. Runners and those doing exercises stay together throughout. (We wound up getting about 2 miles of running with the laps around the Rec Center.)
Round 1: Curls for the Girls x 20 IC
Round 2: Tricep Extensions x 20 IC
Round 3: Goblet Squats x 25
Round 4: LBC’s x 20 IC
Round 5: Overhead Press x 20 IC
Round 5: Bus Drivers x 20 IC
Round 7: Ruh Roh’s x 20 IC
Return your rock and mosey to the bleachers…
Irkins x 20
Dips x 20
Derkins x 20
Single leg step-ups for 45(ish) seconds each leg.
Too bad we ran out of time because everyone really loved those single-leg step-ups (thanks Boy George).
Mosey back to SP…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC
Freddie Mercuries x 20 IC
Heel Taps x 20 IC
Low Slow Flutters x 20 IC
Windshield Wipers x 10 IC
Have a Nice Day

Announcements:

3rd F Survey on FB/Slack
Memorial Service on Sat. at Hope – dress is casual

T-Claps (Recognition):

Boy George, Gamecock and Sprinkler for getting out there and pushing hard this morning.

Prayer:

Forceps and family
Boy George – family vehicle died and have to look for a replacement
Sickness and injuries (hence the low turnout)