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Friday Fun Run

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QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Indian Run Stackem Up Suicide for Fritters

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Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

GroundPounder 12/29

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Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]

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Sheepdog – hoot

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7 Pax and an ominous 🦉 braved the rain.

EC: 2 miles; Beater, r22, Shredder

Warm Up: light jog  around the parking lot and then PAX circled up.  Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings. All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls.   Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region. Prayer: we talked about intentionality, “picking up the six” outside of the gloom AND who’s got your six? Prayers for those deployed, family members who’ve passed away, those fighting cancer and serious illnesses, and for Beater’s friend’s daughter.

Nutcracker 12/18 Backblast

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Pax of 8 for Nutcracker

Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby

Breach on the Q

Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins

Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.

Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers

Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.

Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up

Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack

No Nutcracker on Christmas day 12/25

Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.

Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.

Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.

Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.

12 Days of Christmas, Foxworthy Style

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EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Redneck 12 Days of Christmas

Nutcracker ’55’

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PAX: The Dawg Pound, Breach, Flanigan, Buford, Foreceps, Da Business, Norm, and QIC The Natural

Warm Up: 20 SSHops IC, 20 Merkins, 15 BBSit-Ups = 55; 20 Imp. Walkers/HillBillies IC, 20 Shoulder Taps IC, 15 WWIISit-Ups = 55

The Workout: Mosey to the four-square courts/hill for 11’s of Merkins, BB Sit-ups with a Burpees ladder at the top of the hill included (totalling 55 of each exercise); Mosey to pick up CMUs (blocks) and on to the parking lot – partner 1 run a block to the end of the parking lot while partner 2 AMRAP exercises with a block. When partner 1 returns, switch and partner 2 runs to the end of the parking lot and retrieves the block while partner 1 AMRAPS – rounds of exercises included Curls (2X), Block Squats, Overhead Press, Block Swing, Bent Row, Shoulder-to-Shoulder, Tricep Extension, and block Monkey Humpers. Stopped in the middle to ‘rest’ with 55 Low Slow Flutter IC. Mosey back and return blocks.

Mary: Around the horn exercises 10 reps each – Burpees, Homer to Marge (2x), Merkins, Pickle Pounders, Mountain Climbers,  and 2 others….

Announcements: CSAUP Dec. 15th – see your favorite social media for details.

COT: Breach closed with prayer.

Blockness Monster (Nutcracker 11/27) Backblast

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Pax of 11 for some fun with cinderblocks

Flannigan, Peak Week, Norm, Buford, Slide Rule, Da Business, Blue Hen, Crablegs, Banana Seat, Moby

Breach on the Q

Warm Up:  Jog around the front parking lot and circle up for 20 counts: Imperial Walkers, Hillbillies, Good Mornings, Frankensteins and Side Straddle Hops.

The Workout: Every man grabs a block, the block cannot touch the ground unless its part of the exercise or the pax drops for 10 merkins

John Cusack over to the side lot and circle back up for 20x Curls for the girls, Tricep extensions and goblet squats

Block on the shoulder and mosey to the loading dock, 20x big boy sits up with feet in the block, 10 counts Blockees, 20 count peoples chair with a block in the lap and 20 count balls to the wall on top of the block.

Block on the shoulder mosey over to the basketball court for some Blocktamano. Pax circles up and holds block out in front of themselves, one man drops his block and runs around the circle hitting each block as he runs by until he gets back to his block. Each pax member runs around the circle, first clockwise, then counter-clockwise. Paused for 20 count derkins called out by Flannigan.

John Cusack to the Stop sign, 20 count irkins called out by Slide Rule on the block and 20 counts LBC’s called out by Buford.

Block on the shoulder, mosey back to the front of the school and circle up for Block Webs to 5.

Mary: 20 counts of LBC’s,  Leg Lifts and Hello Dollys

Announcements: CSAUP coming up, check Facebook for details and to sign up, Banana Seat going to look into getting us into the 5k at Wrightsville for free like last year and Crablegs is going to try and run it. Wrightsville 1/2 sign up and looking into shirts.

Prayer: Be thankful and be present, try to help those in need and look in just a small way try to make someone’s day better. There is never too small of a good deed.