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Partner Chase BLIMP!

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

EC: Cupid, H1N1

FNGs: None

Warm Up: 20x SSH IC, 15x Good Mornings, 10x Sir Fozio Arm Circles F+R, 15x Imperial Walkers IC

The Workout:

Moseyed to the wall for:

BTTW, each PAX counts to 10

People’s Chair, each PAX counts to 10

Repeat for 8 count then 6 count.

Circled up so YHC could explain the next exercise…partner chase BLIMPS! (5x Burpee, 10x Lunge, 15x Imperial Walker, 20x Merkin, 25x Plank Jack, 30x Squats). Partnered up and partner 1 took off around the block. Partner 2 did the first exercise and caught up to Partner 1, who then did the same thing. Got through BLIMP before we ran out of time.

Back to the wall to finish off BTTW and People’s chair for 4 count and 2 count. Lots of mumblechatter on the 2 count probably made it longer than the 4 count.

Mary: People’s choice! Did each exercise 15xIC: Dying Cockroach, BS Heel Taps, and Freddie Mercury.

Announcements: Check Facebook, Slack

T-Claps (Recognition): All PAX for the solid effort put in with this humidity. I was soaked.

Prayer: Daily life, Finkle’s class

Will the real Pikachu please stand up?

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

YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Got any good CDs?

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

20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

I Run. It Hurts. And I like it.

/in /QIC:
PAX: , , , ,

PAX: Snap, Cupid, Third Cousin, Slide Rule, Bernie

1st time BackBlasting, 2nd time Q’ing.  Yogurt was begging for a game of Ultimate earlier in the week, but he and the rest of the team didn’t show.  Probably too dark this time of the year anyway.  The 4 of us hit it hard at the track and stayed out of the wet grass.  We’ll be feeling it tomorrow morning…

FNGs: None

Warm Up: Side straddle hops, overhead claps, seal claps, Good Mornings, Windmills

The Workout:

Blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

PEAK 8 on the track: 30 second sprint as fast as you possibly can, recover for 90 seconds (or just puke, whatever feels better), repeat 8 times

Another blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

Announcements:  Derek Davis Memorial Run a week from Saturday, run it or volunteer for it.

Prayer: Cupid’s work

Better Late than Never – UvU3

/in /QIC:
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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

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

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!

Ultimate at Mutiny – Blind as a Bat Edition

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

EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

Let’s get to it… Slide Rule this one’s for you! ;)

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

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

What’s the count?

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

EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt

FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.

Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.

What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!

Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.

Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.

Mary: Cupid led some planks with arm raises on each side while I got my phone.

Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.

 

8 showed up for a Tour of Kenny’s Grave

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

FNGs:Nope
Warm Up: Short run around parking lot with a stop at the community center for 25 SSH-IC, 15 Imperial Walkers-IC, 15 Hill Billies-IC, 15 Daisy Pickers-IC, various stretches.
The Workout:

Moseyed around the community center to the B-Ball Court.  End-Middle-End, 10 Merkins – Bear Crawl – 10 Shoulder Taps-IC – Bear Crawl – 10 Burpees.  Repeat on the trip back to the other end.

Moseyed on over to the rock pile.  3 sets of 15/10/5 – Curls for the Girls/Triceps extensions/Rut-Rows/Bus Drivers.

Moseyed back to the main parking lot for 4 corners. 20 SSH-IC – Lunge walk – 10 Merkins – karaoke – Turkish 7s on the hill – sprint – 20 LBC-IC.

Moseyed around the parking lot and back to the concession stand for 20 count BTW, 20 count People’s Chair, 20 Count BTW with shoulder taps, 20 count Peoples’s Chair with overhead presses.

Over to the pavilion for 2 sets of 10 Erkins/Derkins/Dips.

Mary: 15 Box-Cutter-IC, 15 LBC-IC, 15 Heal Taps-IC, 10 Low Slow Flutter-IC, 10 Homer to Marge-IC, 10 H2M-Left Leg Up-IC, 10 H2M-Right Let Up-IC, Have a nice day.
Announcements: Sup Workout 8/3. $15 (see slack/FB for more details)
T-Claps (Recognition):
Prayer: Young girl have heart surgery today. Ruby who has stage 4 cancer.

 

We missed a few locations at the park and will hit those in the weeks to come.  As the new site Q I look forward to leading you men as often as I can and I thank you for the opportunity to do so.