Tag Archive for: Cupid

Dorian are you here yet?

/in /by

YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

/in /by

FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

We Gave All The F’s

/in , , /by

FNGs: None

Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick.  These two…

The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him).  People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂  We proceeded along the red line in the image.  For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering.  All of our food choices were poor leading up to this 7:15pm run.  With heavy stomachs and some cautious moments we pressed on.

About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called.  You may remember it from a previous R4TJ that he Q’d.  He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course.  There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR.  As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick.  And now, a word from our sponsor…  HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team

Image result for homegrown pizza

Mary: Let’s steal this section for the 2nd F portion of our evening.  The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR.  As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks.  The 2nd F continued on until we transitioned into 3rd F.  Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source.  Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.

At some point we managed to get “serious” and start our 3rd F through Q-Source.  The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation.  You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it.  Empathy is key and avoiding the role of dictator is a must.  Great leadership by Dumbo through the content.  This guy is always on point.

If you guys arent Q-Sourcing, give it a shot one of these weeks.  Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter.  It’s worth-while just being in the room and thinking through these concepts week on week.

Announcements: Oct 12th Picnic, 9/11 stair climb

T-Claps (Recognition):  Dumbo – moving us through QSource every week.  Staying on top of the content and always keeping the conversation spirited and collaborative.

Prayer:  Those in the path of the hurricane.  BRR participants.  Noah’s Ark and his wife Michelle

10 PAX Took a Tour of Falcon Park

/in /by

FNGs:  None

Warm Up:  Circle up and greeted all of the brothers attending the Nest.  Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV.  Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB,  all in cadence and ended with some Michael Phelps.  Five burpees because of a tardy PAX.

The Workout:  Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest.  Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished.  Mosey to a short wall and executed two sets of 10 derkins , dips and irkins.  Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables.  Hold Al Gore until all PAX completed.  Mosey to the brick wall by baseball field.  On the way, we executed Frankensteins and lunges.  At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair.   Mosey to the inclined driveway with some butt kickers thrown in.  Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign.  Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots.  Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back.  Executed 25 more SSHs making sure the heart rate was up.  Partner up for 10 broke back merkins and 10 paddy cake merkins.   Got on our six for 25 WW IIs and 20 LBCs.  Somewhere around here, Overachiever walked away to his car.  Sent Cupid to check on him.  (Thanks BS for alerting Q that we had lost one.)  It was muggy with high humidity although temps were in the high 60s.  PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever.  Q had PAX get up and mosey to the parking lot.  It was getting close to COT.  Q wanted to personally check on PAX who was down.  Directed PAX to get water and the circle up for COT.  BS was befuddled having never heard a call for water during a morning Q.  I needed one and thought it was best for all.

Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT.  Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count.  Rinse/repeat.   Something new.  Instructed PAX to call out one 10 count core exercise.  We executed Cockroaches, pickle pounders,  merkins, boat canoes, side heel taps, box cutters, H2M, to name a few.  Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.

Announcements:  9/11 convergence, hurricane preparedness

T-Claps (Recognition):  h1N1, Fromunga (any PAX who did EC today)

Prayer:  PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken.  Thank you Fromunga for taking us out.

 

An honor and a privilege getting in front of you men leading this workout.  -Dauber

40’s?

/in /by

YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

BB a day late but a year better

/in /by

FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

17 AT THE NUT FOR A VQ

/in /by

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

Broken Promises, Re-Runs, No Regrets….

/in /by

Pre-Blast the night before offers up an ‘easy’ run for Sunday’s edition of AGS. YHC sends out early knowing that Bender Street is in play Saturday night at Bombshell. Midget SC’s and YHC knows what’s up. There will be some Billy Jean choreography playing on FB before the night is over…and yes- no Midget come 6am.  The thing is, YHC sends these pre-blasts for a reason. They may not resonate with all PAX, but they have meaning to what the workout will be the next day. The picture depicts a solitary sad clown flying a kite. For YHC it has meaning. This was the last picture taken before making the decision to hit the reset button… A do-over of sorts.

Every time I roll into that parking lot at Womble, I hit the reset button. I reset what happened the week before and I prepare for what is coming at me in the week ahead. The intent is always to advance forward. When I roll in, I know I’m getting at least 6mi as Redenbacher is parked. No signs of life, but I know he is there somewhere getting 3-4. Plant flag and Boy George Rolls in. He already has scheduled run. Unaware, he has 10 miles lined up and asks if I’m considering Soul Crusher. I reply with an unfortunate no. The rain from the prior days cancelled out that option and we’d be taking it to the streets for hill work. Just as I finish up that dialogue, DawgPound quickly inquires, “Are we really doing Soul Crusher? …because if we are, I’m getting in my car and leaving.” I’ll admit, I don’t know everything about running, but I do know that muddy trails make for injuries and with 2 weeks to BRR, none will happen on my watch. With that, YHC already had an alternate plan. Unfortunately, this may very well be the 4th week in a row we couldn’t put the lake in play due to rain, but given the upcoming BRR, hills would be the perfect formula for this morning’s run. UTI and Oboe quickly join and Cupid rolls in with Backstroke (canine 2.0), who does a perfect Lipstick impersonation 2 minutes before the start. Now its a Sunday as Maybelline and Nemo emerge.

6 o’clock hits and we were off with the following warm up….

Warm Up: Light jog around the Womble lot. Circle up for exaggerated prison squats (2 count on the down 1 count on the up) X10, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Mountain Cljmbers X10, Frankensteins to the far end of the lot with alternating Butt Kickers. Carioca to the starting point. Squat Hold to explain the route.

The Workout: With Cupid and Backstroke the only ones to Ruck this morning, YHC provided the running route for the 7 PAX looking for miles. This morning’s route would offer 3, 4, and 6 mile routes as they would be Hill segments on Library Hill, Cemetery Hill, and Bass Lake. All 7 PAX opted for the 6 mi option so were ALL IN on the 3 segments. With a sly look and shades of sarcasm, UTI opens up and says “nice to see you are original and repeating what you did last week.” SHOTS FIRED…It must be told that UTI is an avid reader of YHC’s backblasts. While a reader, he wasn’t yet a do’er so today he’d be in it for the long haul. He later proclaimed that his comments were meant to somehow talk me out of the intended route. One thing about YHC is that he is stubborn and when its layed out in the circle, it gets executed. Route would start at Womble Tennis lot and continue through the baseball fields. As we made our way out of the fields, we would advance right onto Grigsby, then Raleigh and eventually onto Main St., where we would detour to the Library. At Library Hill we would continue on the down slope all the way to the speed bump warning. With all PAX at the speed bump line, we’d all ascend at a strong pace to the top.

This is where it got interesting, as Oboe, as if shot out of a cannon, set the ‘standard’ on that segment along with strong efforts by all PAX. YHC then directed PAX to drop off their library books and advance the long way around the lot to the drop off and back up toward the DTT AO meeting spot onto Earp. As we approach Earp, we proceeded left to the Cemetery. At this point, we had Nemo, UTI, Maybelline, and Oboe ahead with YHC, DawgPound, and Redenbacher at the crossroads of really? and yep- let’s do this… Nemo came back to pick up the six and now it was on… Strong push up the hill with Redenbacher finding another gear to the top. As we all stood triumphant at the top, we looked ahead and realized… WTF.. this thing is a damn half pipe. Rolling with it, we descended and climbed to the the stop sign at Main St. Continued up Earp and then a right on Bass Lake. At that point, YHC knew his perfect 2 month streak of 1 hour 5-5+ mi AO’s was in jeopardy. With Bass Lake left, I inform UTI and Maybelline that we may be over if we make it all the way to the Bass Lake lot. We had 17 min left at that point, so we’d be cutting it close with 2 and change left. PAX continued on Earp, circled back for the 6 and then proceeded down Bass Lake. As we made our way down, DawgPound made a detour down Stinson, with remaining PAX moving forward. Told UTI, who was ahead, we’d stop at Salem Ridge and then head back, leaving us 200 yrds short of what YHC had planned. All PAX made it to Salem Ridge and extended beyond to the lot before proceeding back up Bass Lake.

At this point, I’m not sure what happened, but the push from the remaining PAX was incredible. Maybe it was the right song in a play list, maybe PAX wanted to get back to the lot before 7:15, but somehow we found a groove in that last segment and pushed each other to an 8:43 pace before hitting Stinson. Finished the route to the flag, some getting a 10K, others 7 and 9 with EC.

Overall- just flat out strong efforts.

Mary: Stretches OYO
Announcements: ShamWoW has PC tomorrow.
T-Claps (Recognition): All PAX getting miles in on a Sunday. Maybelline 2 weeks in a row putting in some quality hill work post-rehab
Prayer: Noah’s Ark and his M, Michelle. Continued prayers for health and healing. Those on IR. YHC took us out.

Fast Dealer……recover on the plank jack.

/in /by

6 PAX for Ground Pounder…

13plus Miles EC for Pikachu and Cupid… much respect

FNGs:none

Warm Up: 10fwd/rev arm circles, 10 Cotton Pickers / 3 long good mornings.

Mosey to back wall of toilet block.
The Workout:

DECK OF CARDS – face cards 10, total 94 reps per suit

hearts = Plank Jacks cadence

diamond = what else, ‘the diamond merkin’

clubs = balls cadence

spades = box cutters

the deck was delt in record time (sub 25min!), mosey to rocks, size was described as ‘one you would want to take home’ then back to the wall.

PAX in line, each called a 10 count rock move… then right shuffle, 1 PAX bear crawls to the end for their rock. Rinse and repeated 4 times…. totaling 240 rock reps, many new ones were learnt…. good times. Return rocks

Mary:

20 American Hammers, Dauber made side comment…. I did not hear but figured it required more Diamond Merkins until he failed…. 33- RESPECT.
Announcements: to early in the morning for me to remember, check out Slack, FB other workouts.
T-Claps (Recognition) 13plus Mile EC’s
Prayer: Noah’s Arc wife, General…..

Your social schedule for the next year…

/in /by

FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!