Fritter excitement

January 2, 2019/in Possum Trot /QIC: LED
PAX: 16-bit, Beater, Blue Hen, Breach, Brony, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Dumbo, FedEx, Fonzie, Gump, H1N1, Hard Hat, LED, M4L, Messi, Modify, Natty Ice, Nemo, Obi Wan, Pablo, Peak Week, Pikachu, Pony Boy, POTS, R22, Slide Rule, Stovepipe, The Natural, Turtle Man

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.

1/1/19 Nutcracker Convergence

January 1, 2019/in Nutcracker /QIC: Breach
PAX: 187, Ball Drop, Blue Hen, Breach, Brexit, Cowboy, Dawgpound, DoubleD, Emeril, Flanigan, Foghorn, Forceps, Lipstick, Lucky Charms, Nemo, Norm, Peak Week, Peeping Tom, Roger Roger, Skidmark, Turtle Man, UTI, Warbucks, WebEx

Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up: Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins. Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot. Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout: Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Tag Your It

December 31, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Blue Hen, Chips, Cowboy, Crosby, Dawgpound, Emeril, Flanigan, Foghorn, Ironic, Lucky Charms, Peak Week, Pikachu, Sharapova, Skidmark, Slide Rule, Yogurt

EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark

Yoga EC: Slide Rule, Emeril and Crosby

Warm Up:

Lap Around the Park with the following Stops

Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)

Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches

Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid

The Workout:

Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones. Each light pole do incrementing Burpees starting at 1 to 3. Head back and pick up the six
7’s up the ramp. At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire. — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.

Mary:

20 Cadence Count LBCs
Have a Nice Day

Announcements:

Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time. EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex. There are still opportunities to Q. Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation

Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein

Up for something new?

December 26, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Accordian, Blue Hen, Chips, Cowboy, Dawgpound, Dumbo, Emeril, Lipstick, M4L, Moby, Mookie, Peak Week, Peeping Tom, Pikachu, Skidmark, Slide Rule, Straight Cash, UTI

Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.

Accountability

December 22, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Brexit, Cowboy, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Full House, Hasselhoff, Nemo, Oh Yeah, Pac-Man, Pikachu, Pilgrim, Psi, Roger Roger, Sassy, Shredder, Skidmark, Slide Rule, Slurpee, UTI

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Everybody Knows Me Marshmello

December 21, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Chips, Dawgpound, Emeril, Pumpkin Spice

Meet in the bandshell to listen to some Marshmello. I guess we also decided to workout. It was an upside down pyramid where the high reps where the base. Jump ropes made a comeback. This kept the heart rate up.

There was some mumble chatter at one point in time, but then a apple fritter was offered to shut the pax up. Yet at Dunkin no one wanted the apple fritter. I did though discovery the reward for the South Wake triple. The apple fritter. Now I just need some good workouts Wednesday and Thursday to be the rest of the “fritter”.

Also we may be doing Name O Rama Wrong. Stated from Chips is the book says it should be Hospital Name, F3 Name and age. We tried fixing it with a second Name O Rama, but there was one pax that refused to change. I won’t name names, but it was Emeril.

Warm Up:

Quick run around the soccer fields to pick up anyone who was lost and wanted a good workout.
Circle Up for the following:
Jump Rope
Good Morning
Fazio Arm Circles
Daisy Pickers
Frankenstiens
HillBillies
Imperial Walkers

The Workout:

Upside Down Pyramid

20 Swings; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 3 Turkish Getups Each Arm; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 5 Man O Makers; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 10 GunSlingers; 60 Jump Ropes

20 Swings; 15 Sumo High Pull Deadlift; 60 Jump Ropes

20 Swings; 60 Jump Ropes

Mary:

No Time. — Though after the CoT wrapped up we did some stretching. This was to keep Chips legs fresh this weekend.

Announcements:

See Kenny’s Grave BB from yesterday. 🙂

Prayer:

Safe travels for all (Pumpkin Spice)
Crablegs
Double D wife

Twinkle and Shimmy

December 20, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Blue Hen, Chips, Dawgpound, DoubleD, Dovetail, Emeril, H1N1, Messi, Moby, Norm, Peak Week, R22, Slots, Wiggly

18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement.

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today.

BS out

Snake

Pffffttttt….. You Call That A Tag!?

December 18, 2018/in Purple Cobra /QIC: UTI
PAX: 187, Banana Seat, Brickhouse, Chips, Dawgpound, DoubleD, Dumbo, Emeril, M4L, Nemo, Pac-Man, Peeping Tom, Rut, Straight Cash, UTI, Yogurt

Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly. I remembered all of the workouts and counting was on point.

4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
11s – Star Jumps > Sprint > Mountain Climbers
4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂 Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

#MumbleChatter about Purple Cobras being closed next week for Christmas Day. I hear Average Joe’s might be open…
Brickhouse’s son has officially left for service with the Marines
Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

Mike Lee, Pastor at Hope
Double D’s wife, recovering from surgery
Noah’s Ark headed for surgery

VS

NO CONTEST!!! – UTI WINS!

Glow Ball

December 17, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Brony, Chips, Cowboy, Dawgpound, Doc, Emeril, Homie, Ironic, Lipstick, Lucky Charms, M4L, Moby, Peak Week, Pumpkin Spice, Shredder, Skidmark, Slide Rule, Straight Cash, Tailpipe, UTI, Wiggly, Yogurt

Dawgpound posting for Blue Hen

Warm Up:

The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.

Boat Canoe X 20 (Fan Favorite)
Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
Good mornings X 20
Merkins X 20

The Workout:

From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.

Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).

Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.

After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.

Mary:

6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).

Announcements:
Prayer:

It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.

GunSlinger

December 14, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Banana Seat, Chips, Dawgpound, Peeping Tom, Pumpkin Spice

Warm Up:

Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles

The Workout:

The was some new workouts so yours truly demonstrated them before we got started.

New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

Mary:

Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose

Announcements:

CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow

Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart

Posts

VS

NO CONTEST!!! – UTI WINS!