Tag Archive for: Brony

Tower of Power/Pain

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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

High Leg Kicks

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4 pax this morning on a lovely, dry February morning. YHC thought he was gonna be by himself as Pax didn’t roll in until 5:25. Guess when Midget buys fritters everyone goes there. Shovel flag planted and we were off.

Warm Up: 10 slow squats on the Q’s down and up. 10 cc Side kicks each leg and 10 cc front to back kicks each leg. Just FYI Brony can put his leg above Peak Week’s head. Simply amazing.

The Workout: Brony and Peak Week off for a ruck. 187 and Skidmark did some hill and speed work. No burpees, merkins, or any of the sort. Varied the pace from 1/2 marathon to mile pace around Bridgeewater with lots of hill repeats. Covered about 4 miles.

Mary: Some stretching to work the tightness out and try to get as limber as Brony.

Announcements: Nothing new

Prayer: Shredder, Crablegs, Buford healing

Record Attendance at Ivan

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It was a big day.  Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle.  Audible to the following Dora to get things started.

Partner Up.  Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses.  While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following.  I’m going to miss something so I apologize ahead of time.

10 Man O Makers.  Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups.  This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.

Fly like an airplane

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PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.

The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.

Warm Up:

YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies

Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC

The Workout:

With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.

Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.

PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.

Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.

Mary:

Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day

Announcements:

NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.

Prayer:

Moby’s Dad, Injuries: Dumbo, Brexit, other PAX

YHC took us out.

F3 nutcracker

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Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut

Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby

Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20

The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this,  Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.

John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs

 

make it a quality week men!

 

out

Disney Qswap

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33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

Catnip

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#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.

We Pickle Pound This Town

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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.