Tag Archive for: Breach

Ultimate Frisbee

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13 PAX  for some fun!

EC: Buttermilk, Norm, Martini, R-22, Beater and Breach

FNG– None

Warm Up:

SSH, Imperial Walkers, Hillbillies and 5 burpees OYO due to a tardiness

The Workout:

We broke off into teams, light color vs dark color shirts. It was very hard to see the frisbee this morning. I think the dark team won…just saying. Once the frisbee hit the ground…many times these exercises followed: merkins, lunges, diamond merkins, SSH and mountain climbers.

After talking with Yosimite I had the frisbee. Made contact with a few PAX and I had one that had cones…Great, everything was covered. Not exactly, HIM showed but forgot the cones! Not calling any names.

Mary: No time left.

Announcements: Buttermilk’s Church, Hope Community (Mina Project) is having a fundraiser. Selling boxes of cookies home-made. Support this worthy cause by sending Buttermilk message for order. Discussions of the safety of PAX playing ultimate since it’s so dark. Several are exploring some other options. More information to follow.

Prayers: Forceps Family, Armpits brother-in- law has MS/not doing well, Norm travel mercies rest of the week and Unspoken

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

Light it up!!

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FNGs:1 FNG. (Armpit) 5 for EC.  Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October

one person did battle rope twist while the others did the exercise 20 count IC

Rows

Squats twists

Push up drags

Burpee press

American hammers

Leg raises

Curls for girls

Step ups

side bends

Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4

Half burpees curls

Mary:

all in 20 count Cadence

lsf/6 inches/ hello dolly

lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.

Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues

What’s the Deal with Cusack and Rocks? 9 PAX Fly Some Kites at Possum Trot

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Q Tour continues, and YHC saw a place on the Q sheet Sunday after Banana Seat called out the need to fill in all those pink spaces for this week. Yeah, I’d be fresh off a business trip the day before, but I’ve got many more to go before completing the SouthWake cycle. May as well cross another off the list if its available. YHC has a love hate relationship with Possum Trot. It’s dark as $hIt out there in the winter and in the summer, its riddled with fire ants and other nasty things Dauber makes us run through when he Q’s. That hill to the guard rail is always sketchy too, but it does have several amenities that can provide a perfect formula for beatdowns, especially long running lanes by the baseball fields and a wide open set of tennis courts.

One of YHC’s personal favorites of all time was when DoubleD brought a whole firehouse kit, complete with hoses, water jugs, and barbells. He had us running up and down the lane to put out a fictitious fire. This was on a muggy morning and remember thinking, WTF. No way I could have duplicated that this morning with limited supplies and imagination, but knew I had to do something with overhead work to simulate kite flying, keeping in line with the spirit of this Q and AO.

Pre-Blast showed YHC flying a kite. The picture was taken about 3.5 years ago on a beach, where YHC was flying a kite, not because I like flying kites, but because that was the activity I chose rather than wanting to jump in 30 degree waves with my son in Maine. Also, partly because YHC was 225lbs and didn’t have the energy or the want to run around. At the time, YHC thought he was operating at 100%. Great job, great kids, supportive wife, but no energy or desire to do anything extra. Was definitely missing something, but health and connections outside of work took a backseat, gradually leading to sad clown syndrome and deep denial. YHC was comfortable and have learned that when you are comfortable, you don’t grow so to battle that, YHC is trying new things like trying to Q all the SouthWake AO’s and beyond that Q 1-2 times a week (all with the aim of each workout being unique).

Arrived to the parking lot and got concerned as the only person YHC had seen was H1N1. It was early though and while H1N1 was out getting his early EC, I took the time to get the lay of the land and place some cones out by the baseball fields. Got back to the car and it was 5:23, still early, but no cars. Guess these guys in Fuquay do it differently, maybe more fartsacks than I thought. Then the headlights started to flow in. Banana Seat, Noah’s Ark, Sprinkler, Breach, 8-Bit, Midget, FedEx. H1N1 arrived back somewhere in between Banana Seat and Breach.

5:30 hit and asked PAX if they brought their lawn chairs and kites. If they didn’t, M4L had a lawn chair in his trunk. All those who wanted to be comfortable could sit in the lawn chair and fly a kite, all others could follow me for some quality work in the gloom.

Warm Up: Skinny loop around the tennis courts and into the courts for some alternating side shuffles are around the baseline, weaving in and out of each court. Led PAX back out of the courts to circle up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X20, Fazios 10F/10 Back, Seal Claps X20. SSH X20. Fellowship run back around the tennis courts to retrieve a rock.

The Workout:

PAX retrieved rocks (some extremely larger than others- Breach) and cusacked them down with tricep extensions in cadence to the concession stand. Circled up for some squats on YHC’s down and up. Placed rocks down and did some modified clock work merkins, where PAX placed both feet on the rock and did 10 merkins on YHC’s down, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins.

Mosey’d over to the concession wall and did some B2W’s in cadence to 20 and then back upright for People’s Chair in cadence to 20.

Rinse\Repeat one more time (2 Rounds Total)

Cusacked the rocks outside the fence and gathered around the first cone that was layed out for some Rut Rows X20 on YHC’s up, Cusacked to the next cone 15 yard further down and performed rock curls starting position at the bottom to the middle X 20. Cusacked the rocks to the next cone 15yards futher and performed rock curls from the top to the middle X20, and then cusacked 15 more yards further and performed rock curls from the bottom all the way to the top X20. Cusacked back to the start

Partner Up: Partner 1- Squat Hold with the Rock; Partner 2- Suicides to each of the cones and switch

Rinse\Repeat (2 Rounds Total)

Cusacked the rocks all the way back to inside the tennis courts and had PAX line up along the baseline for some deconstructed Jack Webbs. On the baseline PAX performed uneven merkins on the rock with left hand on rock\right hand on baseline. Performed 5 on each side for a total of 10. Moved the rock out of the way and performed lunge walks to the other side of the same court. Knelt down for some Jack Webbs X20 in cadence. Mosey’d back to the start.

Rinse\Repeat but this time up’d the uneven Merkin count to 20 total and 40 Jack Webbs in Cadence. Cusacked the rocks back to the pile. Instructed PAX to get into an Indian run from the tennis courts and encircle the entire lot in front of the tennis courts. Mosey’d back inside the tennis courts

Mary: Plank hold for the six. Shoulder Taps X15 in cadence, Right Arm up\Right foot up, Left Arm Up\Left Foot Up. It was damp and rainy, so had to flip em all over on their six for American Hammers X20 and a quick transition to Pickle Pounders X20. Downward Dog and a gradual roll up into a Shawshank. (Have a Nice Day upright).

Announcements: 3rd F opportunities on Slack. Forceps’ son, Jon’s service is next Saturday, Feb 29th from 12-2 at Hope Community Church.
T-Claps (Recognition): Those getting out and after it in the rain
Prayer: Prayers for Forceps and his family. Lipstick’s family and his sister. Wallaby and those battling substance abuse issues. All those unspoken. YHC took us out.

First Appearance of the Steel Mace

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Snow came the day before. Still 10 men braved the chilly weather to come see the steel mace!!

FNGs: Nope
Warm Up:
Quick lap to warmup
Circled up for the following
Good Mornings
Fazio Arm Circles
Leg Swings both directions both legs
BackStroke
The Workout:
Counted off by three. We had four stations, but I wanted groups of three since there were three Pax present that had already did a steel mace workout. They should be the Shepard for the steel mace. The goal was to keep the legs fresh for tomorrow’s long ass run.

3 complete circuits. Each Station was 2 minutes and 15 seconds. Each pax did 5 to 10 reps each exercise. After completion keep on going till the timer sounds.

Station 1:
Stairs — Run them or carry a bell. Just get up and down them.

Station 2:
Kettlebell
LawnMowers
Push up On the Bell
Push Press
Chest to Chest in bridge

Station 3:
Battle Rope and Core
Battle Rope
Midget Love Handles
Midget Getups
Midget Cookie Pouches

Station 4:
Steel Mace
Upper Cut
Bent Over Rows
Side Paddle Overhead (No lunge)
Kayak
Ballistic Curl

Mary:

Circled up for some stretching:

Leg across and open up the hips. Like getting in a pigeon pose but keep the leg straight
Runners pose and open up the hip
Runners pose concentration on going deeper
Fire Hydrant Circles
Fire Hydrant Kicks

Announcements:

ATT run tomorrow

T-Claps (Recognition):
Prayer:

Wallaby as he comes home from Rehab
Forceps and his family
John, Deadbolt’s friend that is battling cancer

The Prison Yard 2/18

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Pax of 9 got stronger in the Prison Yard on a mild February morning.

Double D, Fonzie, LED, FedEx, 8-Bit, Sprinkler, New Mexico, Dirty Pipes and Breach on the Q

Warm Up: Mosey around the parking lot and then circle up for some 22 rep counts of SSH, Frankensteins, and Imperial Walkers/Hillbillies

The Workout: 9 Stations (90 Seconds of work, followed by 15 seconds of rest to rotate)

Stations:

Tires

Flips

Sledge Hammer chops

Squats

Ropes

Double arm Slams

Waves

Weight Plates

Squat press

Squat Curl

Med Balls

Overhead Slams

Squat Toss

Kettle Bell

Swings

Sandbag

Reverse Curls

Tricep Extensions

Ab Roller

Jump Rope

Mary: 15 Burpees OYO for 3 pax members that were running behind today.

Announcements: Long Ass ATT Run on Sat 2/22

Prayer: Prayers for Forceps and his family and for a friend of New Mexico who is dealing with recovery from substance abuse.

The message for today was about slowing down and looking around. Live speeds by and if you don’t stop once and a while to enjoy it, it can blow right by you. Take the time to be in the moment and don’t let them all pass you by

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

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Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Prison Yard Debut 2/13

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Pax of 8 got stronger for the official debut of The Prison Yard

Dauber, Double D, Sprinkler, Ball Drop, Banana Seat, New Mexico, and FedEx with Breach on the Q

Warm Up: Jog around the parking lot then circle up for 22 rep count of SSH, Frakeinsteins, Imperial Walkers/Hillbillies and Good Mornings.

The Workout:

6 Sets of 3 Exercises with 15 seconds of rest between each set

Set 1 ( 15 Squats, 15 Merkins, 15 Mountain Climbers )

Set 2 (12 Shoulder Taps, 12 Plank Jacks, 12 Up and overs)

Set3 (12 Thrusters, 12 Lunge jumps, 12 Biceps Curls with the pain sticks)

Set 4 (15 V-ins, 15 LBC’s, 15 WWII’s)

Set 5 (10 Irkins, 10 Dirkins, 10 Dips)

Set 6 (Start with 6 burpees and increase 1 burpee each set)

Announcements: Double D mentioned the Appellation trail opportunity Check slack for details)

Prayer: Go out and be kind to people, prayers for Fram as his wife as they get ready to welcome thier new daughter to the world.

1 Year for Downtown Train

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1 year ago I launched Downtown Train with 3 things in mind.  I wanted to provide a 0530 start option (Paradise City as still 0545) for those of us with a little less flexibility in the early morning.  As much as I appreciate running, I wanted to provide a boot camp centric option with less miles.  And, I was excited about the parking deck (although I wish it had a couple more levels for some serious fun).  This has been a great AO.  We have our regulars and also tend to attract a diverse crowd every week.  Numbers have stayed low with other more well-known options drawing the large crowds.  That has worked well for those of us who enjoy a smaller group.  I have really appreciated the number of different guys who have stepped up to lead this AO, and having Coal Ash step in as co-Q.  Overall, solid 1st year for Downtown Train and here’s to many more great rides.

FNGs: not this trip
Warm Up: usual loop around downtown, circle up at the flag for 3 rounds – SSH, Good Mornings, Fazio Arms then SSH, Good Mornings, Mt. Climbers then SSH, Good Mornings, Goof Balls
The Workout: headed around the side of the deck and to upper level and started the 1st of 3 sets.  Lined up and did some shoulder burn.  Keeping the arms up, we did Fazios front, hold, Fazios reverse, hold, Seal Claps, hold and then Overheads.  Ran length of deck and knocked out some SSH as promised, then recovered on job and worked through the set a couple times.  Then we changed it up a bit with a shortened version of a Nemo favorite, the Red Barchetta.  Ran length of deck, SSH ICx50, return.  Ran length again and kept back and forth stopping for Mt. Climbers ICx40, LBC ICx30 and Merkins ICx20.  Some other stuff worked in there too but that was the basics of it.  Then we headed to lower deck and lined up on the wall.  Big focus again on really pushing our limits as we rolled through as follows with all in 15 count or ICx15: BTTW into plank hold, then shoulder taps, hold, then nipplers, hold, then bear crawl.  Recover back to wall, rinse and repeat.  Changed it up a bit on final set working in some people’s chair and merkins.  Guys were really pushing themselves through this set and it was pretty awesome to see the energy.
Mary: a couple quick rounds, keeping feet off the ground for 6 inch hold, low slow flutters to LBCs then some Homer to Marge
Announcements: plenty on slack and the calendar
T-Claps (Recognition): everyone who has taken the Q in year 1 for Downtown Train as there have been a lot of guys lead and a lot of great variety
Prayer: YHC shared a message about he importance of intentional communication with others in your life and the value of letting conversations be a little uncomfortable, prayers some spoken and many unspoken and YHC took us out.  Honor to lead this morning and great effort by all.

Prison Yard Workout 2/4

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8 men and one late comer got up early for a Prison Yard style workout at the Crooked Creek pool. The weather was outstanding and the tools of the trade were on display.

Fonzie, Sprinkler, Double D, Farva, FedEx, Fram, Banana Seat, and Oyster(he got lost)  with Breach on the Q.

Warm Up: Run around the parking lot and circle up for 22 counts of SSH, Frankensteins, Good Mornings and Imperial Walkers and Hillbillies.

The Workout:  Round robin of stations 2 rounds each set is 90 seconds followed by 25 seconds to change stations.

Stations are as follows.

Tires

Leg Press

Chest Press

Ropes

Squat double waves

Split Jack Waves

Plates

Russian Twist Press

Plate Figure 8’s

Jump Rope

Jog jumps

1 leg alternate jumps

Pain Sticks

Squat thrust with a merkin

Overhead press

Sandbag

Twist and Pull

Squat and clean

Barbell

Side to Side twists

Squat and push

Med Ball

Lunge and Twist

Up and Over Merkin

Announcements: Travis Manon Event on Friday at Bombshell Brewing from 6p-9p. For every pax member that shows up, Breach will donate $5 to the cause.

Prayer: Be respectful of those around you and remember that the person you encounter may be having the worst day of their life and are acting emotionally. If we slow down and take a second to understand we may be able to make a positive influence in their life.

Be with those that are sick and let them get better fast to get back out in the gloom.