Posts

Dora, Rocks and Nutcracker

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

FNGs:  None

Warm Up:  Drove into the Nut parking lot and saw 7 men ready to go.  Doc and Yogurt pulled in right before go time.  Planted shovel flag.  Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q.  Clock struck 530 on a cold (mid 30’s) early morning.  Set out for a nice run around the school.  Flanigan shared he and Nemo had got some early miles in.  I reminisced about previous beat downs here with Moby.  Circled school and headed to parking lot next to fence/rock pile.  The following exercises got us going:  25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers.  Partner up.  One partner went and got a medium sized rock.  Other PAX held plank.

The Workout:  Pre-blast touted using rocks during a Dora.  Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow.  Instructed PAX to complete the following with rocks as a team of two:  200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC.  PAX not using a rock, ran a lap around the outside parking lot.  T-claps for Flanigan helping Pots and me out complete our reps!  We had a few more minutes and conducted the following exercises with rocks:  6 inch hold with rock over chest, 10 chest presses.  PAX without rocks did LBCs.  Return rocks.  Headed to front parking lot with shovel flag.

Mary:  Air was better without the smell of diesel (bus warming up).  Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury.  YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)

Announcements:  CSAUP run ATT, CPR training, Carpex swaps

T-Claps (Recognition):  PAX coming out today (half of them were over 50!  RESPECT!). And Flanigan for helping with some extra reps.


Prayer:  PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken.  Sprinkler took us out.

 

An honor and blessing to lead men. -Dauber

Nimble Minds

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

FNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy.  Mosey around a downtown loop with more traffic than expected, then off to the parking garage.

The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces.  Not particularly acrobatic or graceful, but got the job done.  Duck walked back.

Moseyed to the stairs.  YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck.  At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.

Time for some upper body focus.

PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered).  Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.

Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm).  Some decent mumblechatter but very limited counting by the time we got to 10.

Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.

Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.

Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB

T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year

Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.

It was a pleasure to lead.  Aye!

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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

46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

12 Days of Christmas w/ Kettlebells

/in /QIC:
PAX:

1 PAX at Red October.  Fartsack was real.  Weather conditions poor.  PAX on vacation.

FNGs: None
Warm Up: Joined Virgin Q Fram with Mutiny PAX
The Workout: 12 Days days of Christmas with kettle bells

Day 1:  1 Burpee

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Upright Rows

Day 5:  5 Goblet Squats

Day 6:  6 (Total) Midget Love Handles (3R, 3 L)

Day 7:  7 Curls for the Girls

Day 8:  8 Lawn mowers (4 L, 4 R)

Day 9:  9 Step Ups with 2 KB

Day 10:  10 Simbas

Day 11:  11 Wonder bras

Day 12:  12 Swings

Additional kb exercises until Mary.  Exercises included swings, halos, Figure 8s, thrusters, curls

Mary:  Mutiny PAX joined Red October for Mary.  25 LBCs, 10 box cutters, 10 H2M, 10 FM, YOGA

Announcements:  F3 cadre updates – lots of cool things happening; F2 updates too for 2020; Cletus new time 0530; Old School Qs all next week M-F.  Find something you are passionate about and get involved.  Freed to lead.

T-Claps (Recognition):  PAX who came out in 41 deg F raining conditions.

Prayer:  PAX injured, PAX friend having knee replacement surgery; Sprinkler’s dad, Oboe’s dad, Family & Friends around the holidays.  Unspoken.  Remember those hurting around the holidays.  Merry Christmas to all.

 

Standard Loop at the U

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

FNGs: N/A

Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.

The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).

Mary: MIA

Announcements: Check Slack and FB.

Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!

Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken

12 Days of Christmas w/ Rocks!

/in /QIC:
PAX: , , , ,

It was going to be a busy Saturday morning in SW Wake.  I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater.  We had only one taker.  PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!

FNGs:  None

Warm Up:

Jog around parking lot.

25 SSH

12 Good AM

12 Sir Fozio Arm Circles (F/B)

12 Don Quixotes

The Workout:

 

Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS).  Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.

Day 1:  1 Goblet Squat

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Bus Drivers

Day 5:  5 Frickin’ Burpees OYO

Day 6:  6 (Total) Midget Love Handles:  3 R, 3 L

Day 7:  7 Curls for the Girls

Day 8:  8 Toe Taps

Day 9:  9 Ground Pounders

Day 10:  10 Plank Holds – Touch Rocks

Day 11:  11 Overhead Presses

Day 12:  12 Wonder bras

Return Rocks.  Mosey to Bathroom wall.

12 c BTTW

12 c People’s Chair

12 c Australian Mtn Climbers

Rinse and Repeat

 

Mosey to the shelter with blue ground.

Mary:  LBCs, Plank holds, H2M, YOGA

Announcements:  Snuggly 5K, Oakwood 24

T-Claps (Recognition):  The PAX who kept compressions going on Sgt Pepper until EMS arrived.

Prayer:  Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN

Honored to lead.  -Dauber

Dec-16 Murph

/in , /QIC:
PAX: , , ,

Pax of 4 on a warm night for a Murp workout.  Some modifications, but solid workout for all.  One Pax did not interact much with the group and must of been having a bad day – hope your week gets better!

FNGs:  None

Warm Up:  Run one mile

The Workout: 100 pull ups, 200 push ups, 300 squats

Mary:  Run one mile

Announcements:  see slack and facebook

Prayer:  Silent

Simbas? WTF!

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

A foggy morning for a start of Mutiny/Red October.  Forceps led the warmup before taking 4 PAX to Mutiny.  Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup.  Great seeing R-22 back in the gloom!  He’s getting ready for Wrightsville!

FNGs: None

Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout:  Lots of 3 (10 count exercises) with Rinse & Repeat.

Exercises included:  Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R

Lawn mower pull (R/L), Rut-rows, tricep extension. R&R

Figure 8s, Bus Drivers, Midget Love handles. (R&R)

Simbas – new exercise.  Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R

Mosey to wall (without kb).  15 count BTTW, 15 count People’s Chair.  R&R increasing count to 20; the 25.

20 count kb swings.  R&R.

Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press.  R&R.

Mary:  Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.

Announcements:  Holiday party.

T-Claps (Recognition):  CSAUP PAX; great to see R-22 back out in the gloom.  EC – LED, others?  Thanks for coming down to Mutiny Forceps!

Prayer:  Dauber led us out.  Reach out to someone over the holidays; sadness and sorrow for many.  Raise them up.  Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured.  Unspoken.

 

Thank you men for the privilege to lead you this AM.  -Dauber

Week 2 Day 3

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

EC: Emeril, Dumbo, Flanigan
FNGs:  Nope
Warm Up:

We went right into Onnit Yoga

The Workout:

Onnit Yoga

Mary:

We did Onnit Yoga, so no.

Announcements:

CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family

Cyber Monday Shopping

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

FNGs:  None

EC:  Not exactly sure.  But Slide Rule was on his six mumbling about questioning whether or not he had made the right decision this morning and a few other PAX looked shwetty (Abe, Coal Ash, Nemo perhaps).

Warm Up:  PAX of 9 came out for some Cyber Monday shopping with Dauber.  Took a tour of downtown with a nice jog to get the body warmed up.  Headed down to check out the deals happening with Dawgpound and the Pax doing Onnit.   A gaggle of shoppers out early this morning looking for sales in the cozy garage.  Lots of kettlebells, yoga mats, a piece of furniture and electronics.  We continued on our jog window shopping the brick and mortar shops on Main Street.  Pace Yourself Run Company had the best holiday lights in their window.  Headed back to the parking lot for the following warmup exercises:  In cadence – 25 SSH, 10 Don Quixote, 10 Daisy Pickers, 10 Fazio Arm Circles (F/B), 10 O/H claps, 10 Seal Claps, static hamstring stretching (L/R) and some Michael Phelps.

The Workout:  PAX followed Dauber (who removed his bulky sweatshirt hoodie) for a nice jog that included some karaoke (both sides) around the library down library hill.  Doc caught up to Dauber and mentioned the pace.  Pulled into the neighborhood’s clubhouse.  I remembered my first Downtown Train (inaugural) and Nemo brought us down here for some Jack Webb’s.  No fond memories voiced  but I did hear some concern about the wet grass. (I’m doing laundry as I write this BB hoping to Shout out the mud stains on the knees).  Jack Webb’s 1 merkin : 3 air push ups (from your knees).  On your six for 25 ic LBCs and 25 SSH ic.  Mosey / jog back up library hill and waited for the 6 at the top of the hill.  Frankensteins were added.  Dauber made sure all PAX were OK and then called a jail break to a parked trailer.  Coal Ash turned it into high gear beating out all the PAX.  Recalling doing rock exercises with Forceps, Dauber had PAX pick a medium sized rock and then had everyone circle up for the following 10 ic count exercises while rotating rocks:  Rut-Ros, Curls, Tricep Extensions, GroundPounders, Wonder Bras, Toe Taps, Side Turns, Toe-taps, Bus drivers, O/H presses.  PAX got on their 6 with the rock and executed the following 10 count ic exercises (rotating rock afterwards):  H2M, Tricep extension, Straight arm Reverse Curl, Chest press, WW IIs, 6 inch with rock above chest, legs up 45 degrees with rock above chest, rock straight out over your head with legs 6 inches of the ground…return rocks to rock pile.  Mosey to library amphitheater for 25 c BTTW and 25 c People’s Chair.  Rinse and repeat increasing count to 30.  FUN!  Mosey to shovel flag for Mary.

Mary:  Yoga stretches.  Runners, Pigeon, Child’s Pose.   Have a nice a day.

Announcements:  Holiday party.  CSAUP.

T-Claps (Recognition):  PAX who did EC today.

Prayer:  Unspoken.  Dauber took us out.

This is always a privilege leading you me.  When I am not leading Red October, I am trying to get around to other AOs.