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What a Playlist!!

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The music was fantastic choice this week.  I have already been contacted by numerous Pax for the playlist so here it is:

EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs:  Maybe next time
Warm Up:

Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull

The Workout:

3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At this point a challenge was laid.  If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.

Well we all failed.  It was then modify for the last 30 seconds.  I think we failed again, but I was feeling generous.  The pax decided on no Turkish Getups.

7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At the end of this round the exercise was Mountain climbers.  Like the ones we did in high school where the foot moving forward actually touches the ground.  Though looking at this video that isn’t what see is doing.  I guess I was taught incorrectly in school.

When doing it the Dawgpound way it makes the exercise a bit harder.  Well we failed here too.  Couldn’t muster two minutes.  I was though feeling generous again.  The pax decide on no Mickey Mouse pushups.  I don’t know why they didn’t choice Turkish Getups again.

3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

Mary:

Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching

  • Downward Dog
  • Hip openers
  • Pigeon Pose
  • Runners Poss

Have a nice Day

Announcements:

Paradise City Fitness challenge
October 12th Family Picnic

T-Claps (Recognition):
Prayer:

All Pax in recovering from BRR and Stair climb.

Disney post stair climb

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

Pax:  Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up:  Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs

T-Claps (Recognition):  Thank you Crab Legs for sharing about your trip and the people you met.  Your courage and theirs in fighting ALS are truly inspirational.  If you haven’t given to help the fight for ALS please consider doing so.
Prayer:  Chips lead us in a mighty prayer.

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

17 AT THE NUT FOR A VQ

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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

9 x 4 + 1

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EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)

FNGs: None

Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick.  Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary.  I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one.  Here’s how it went down…

The Workout:

Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens,  Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)

Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)

Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)

Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack

Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back

Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back

Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock

Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back

Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court

Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO

Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.

It was a great honor to lead you all today, each one of you has an impact on my journey and so many others.  Great work out there and way to push each other, I appreciate you all!

Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!

Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken

False Advertising for Cobra

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FNGs: none
Warm Up:

  • Quick Lap around the parking lot but not too long as the Q wanted to be sure he could cadence count
  • SSH x 20 I.C.
  • Fazio Arm Circles x 20 I.C.
  • Prisoner Squats x 20
  • Standard Merkins x 20
  • Mountain Climbers x 20 I.C.
  • Left foot over right stretches – reverse
  • Right arm across body stretches – reverse
  • Michael Phelps

Workout:

  • Pax Count was 14 – choose an accountability partner to hold you accountable on form, reps and everything else
  • Thing 1:  Deconstructed Burpee Ladder (reps were 16, 12, 8)
    • Squats
    • Leg Thrusts
    • Merkins
    • Reverse Leg Thrust
    • Squat Jumps
  • Indian Run to Bottom of Hill by Planet Fitness
  • Thing 2:   Play with cards you are dealt
    • Hearts – Side Straddle Hop (in Cadence)
    • Spades – Burpees
    • Diamond – Diamond Merkins
    • Clubs – Jump Squats
    • Face Card – Sprint to the top of the hill

Mosey back to flag for Mary / Cot

Mary:

  • Not much time but pax led Homer to Marge x 20 I.C. while YHC got his phone
  • Time’s up – 6:15 on the dot

Announcements:

  • Check slack and facebook but
  • 9/11 stair climb coming up at Carter Finley
  • Middle Creek Elementary Beautification service project Saturday morning – 187 has your Q
  • Southwake Picnic in October – more details coming

T-Claps (Recognition):

  • Welcome back for a short visit to our brother Roger Roger – we miss you in the Gloom every day
  • 187 for absolutely killing it
  • Extra Credit Crew was
    • 187
    • Axe
    • Dawgpound
    • Buford
    • Roger Roger
    • Warbucks
    • Deadbolt

Prayer:

  • Prayers for Noahs Arc M (Michelle) as she is getting treatment at the Mayo Clinic
  • The Rangers returning home (Per Darby)
  • Crablegs
  • The Carpex Pax member that lost his Mother
  • The Fishermen from Jacksonville and Fairfax Fire departments lost at sea
  • YHC took us out

What an honor to lead – thank you all

HOLD IT!

/in /QIC:
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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

No Beauties but there was a Beast at Disney

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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!

Better Late than Never – UvU3

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UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Rockin’ Good Time – UvU2

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Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!