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Diego!!! They keep coming in!!

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PAX: LED, Fonzie, Potts, Dauber, Doc, Banana Seat, Noah’s Ark, 16-Bit, Cupid, Norm, FedEx, R-22, Stovepipe, Modify

EC: LED, Fonzie, Cupid

FNGs: None today

I was excited to be back from vacation and getting to Q Mutiny on a somewhat less humid morning.  When I pulled into the parking lot I was surprised to see a good number of vehicles already parked, I was assuming that LED’s post of an earlier start time and more miles for EC got some Pax out of bed, but I soon realized that some of the vehicles belonged to some early birds working the track. Sadly they were not F3 and I was thinking that maybe we’d be our regular group of 6-8 but as 5:30 approached more cars started to pull in for a total of 14 Pax and, since I didn’t put up a pre blast, at 5:29 Banana Seat yells out “ Who’s Q-ing this thing?” I step forward and circle everyone up for warm up.

Warm Up: SSH, Cherry Pickers, Fozie Arms Circles, Stretches, Lap around the track

The Workout: Told the Pax to partner up, P1 had to go to rock pile to pick a rock while P2 did squat hold. Decided to do a Diego, which is like a Dora but just a harder.  The exercises consisted of 100 merkins, 150 overhead press with rock, 200 LBC, 250 curls for the girls with the rock and 300 squats with the rock. After picking up the 6 and returning the rocks we moseyed over to the tennis courts for some suicides which consisted of bear crawl to end of first court to do 5 burpees and then crawl bear back, then sprint to the end of second court do 5 burpees and run backwards back.

Mary: American Hammers, Homer to Marge, LBC, Pickle Pounders, etc……

Announcements: Follow Crablegs on social media as he travels across the country to different baseball stadiums on ALS baseball tour

T-Claps (Recognition):

Prayer: Crablegs while he and family travel, Noah Ark’s wife recovery, Shedder and all that are injured

A trip to the Five & Dime

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23 HIM’s posted in the gloom at the Trot this morning for a little arm work with a little gray block of cement!

FNGs: None

Warm Up: Led by FedEx – 5 burpee penalties were doled out to all pax who showed up to run EC while remaining pax held squats, SSH, Good Mornings, IW, Hillbillies, Michael Phelps, Fozio AC forward / reverse all in cadence. YHC added an additional 5 burpees in honor of Puddles who had requested on Tuesday that the pax perform burpees on his behalf since he had to return to his new abode in Beaufort, NC. We miss you Puddles!

The Workout: Two year F3 anniversary for FedEx and Double D who co-Q’ed a trip back in time to the days of the local Five & Dime. Cinder blocks were conveniently placed across the parking lot and Pax were instructed to push, pull, drag, or get cinder block anyway they so chose across parking lot to tennis courts without block leaving the asphalt. Once inside all Pax lined up at one end and a series of sets of 5 & dimes were called by YHC across the courts of curls for the girls, overhead presses, uneven merkins, blocks around the waist, rut rows, box jumps and plank jacks on blocks. At each end FedEx called an exercise with or without blocks of balls to the wall, mountain climbers on blocks, LBC’s, American hammers, wonder bra’s, etc, and then the series of 5 & dimes resumed back to the opposite end of courts. After a several trips to the Five and Dime blocks were then carried back out off the courts to be pushed, pulled, dragged back across the lot to YHC’s truck to be loaded up for another day! An audible was called for 10 burpees OYO after loading up the blocks.

Mary: Led by FedEx for a series of LBC’s, American hammers, pickle pounders, Homer to Marge, WWII’s

Announcements: Both FedEx and YHC expressed our thanks for this group of friends who inspire and challenge us here in SouthWake. YHC encouraged the Q’s to mix up their workouts by adding whatever they so choose and to think outside the box like assigning penalties to those who performed EC. Yoga tonight at Snap Fitness, Deadbolt’s & Gump’s 5 year anniversary Q at Womble on 7-19-19 – don’t miss it! The Arena workouts every Friday at 2:30 PM – try to do our best to give back to those men at Healing Transistions

T-Claps (Recognition): Mookie sporting Breath taker this week. Strong work Mookie!

Prayer: Robinson family whose husband/father very recently suddenly passed away, Noah’s Ark’s wife FedEx led us out in prayer.

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.

Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Last Week Was Better

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Yoga EC: Skidmark, Dawgpound, Emeril, Bullseye, Aquaman, Lucky Charms

EC: Cowboy, Buford

FNGs: None
Warm Up:
Circled up in the parking lot so we can walk to the playground together.  Circled up at the playground for the following

Side Straddle Hop
Good Mornings
Daisy Pickers
Merkins
Revers Merkins

The Workout:

Split up into pairs for the following stations.  Each team went through once and then we had a little more time so you got to work on what you felt you needed most.

Station 1 Timer:
Box Jumps
Plank Jacks

Station 2:
TRX Atomic Push Ups
KB Swings

Station 3:
TRX Row
KB Pistol Row

Station 4:
TRX Y to I
KB Double Arm Press

Station 5:
Pull Ups
Gun Slingers

Station 6:
Battle Rope
Jump Rope

Station 7:
2 Arm Deadlift, Clean, Clean Squat

Station 8:
Row, Kneeling Clean press and Stand Flow

Mary:

Circled up for the following:
Around the world
Halos
Midget Love Handles

Announcements:

See Facebook/Slack

T-Claps (Recognition): None where recognized at the workout.
Prayer:

Safe travels for Emeril’s Family
Emeril’s bachelor weekend
Midget and his closing
All Pax coming back from injury

TBD Part Deux

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Co-QICs: Doc and Aquaman

11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.

FNGs: Welcome FNG ‘Krusty’

Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy

The Workout: Indian run to Ivan parking lot.  Pattycake merkins (5 each set), repeat as pair at the back runs to the front.  Completed 1 circuit.

Mosey to the rock pile, forward, backward, carioca.  Take a medium rock into the parking lot next to the baseball diamond.

Corner 1: 10 squats with rock overhead.  Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.

Corner 2: 10 wonderbras.  Bear crawl pushing rock to corner 3.

Corner 3: 10 curls, 10 overhead press, 10 tricep press.  Crab walk with rock on stomach full length of parking lot to corner 4.

Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.

Mosey with rock to small hill next to baseball diamond for 7s.

Squat curls at the bottom, overhead press/tricep press at the top.  YHC lost the count at some point and 7s became 8s; modify as necessary.

Mosey to rock pile to return rocks, continue to tennis courts.

Burpee ladder: sprint to half court, return and do 5 burpees.  Sprint full court, return and do 5 burpees.  Rinse and repeat.

Merkin ladder: sprint to half court, 5 merkins.  Return, 5 merkins.  Sprint full court, 5 merkins.  Return, 5 merkins.

Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.

Mary:  low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.

Announcements:  See Slack and FB

Prayer:  Brony led us out.

Excellent work gentlemen – thanks for supporting the new AO.  Aye!

Purple Cobra VQ

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19 PAX made their way to Purple Cobra for Axe’s VQ!

 

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog  little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

 

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

Parental Advisory: Explicit Lyrics at Crazy Ivan

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FNGs: Nope

EC:  Run: Pikachu, Sliderule, Dahmer.  Yoga: Lucky, Skidmark, Dawgpound and Emeril

Warm Up:

Jog the parking lot, butt kickers and high knees.  Round 2 Karaoke
Fazio Arm Circle
Seal Claps
Merkins x20

The Workout:
Partner Up
Round 1: x50 each PAX Pull-Ups.  While partner does pull-ups other partner does Kettle Bell Twist
Round 2: x75 each PAX Goblin Squats.  While partner does squats other partner does Kettle Bell Lunge Walk
Round 3: x100 each PAX Kettle Bell Swings.  While partner does swings other partner does suicides
Round 4: x50 each arm KB Press.  While partner does presses other partner does WWII
Ground Pounder in cadence x20
Ran back to parking lot for quick Mary

Mary:
Pigeon Stretch
Fazio Arm Circles
Imperial Walkers

Announcements:

Everything else is on Slack

T-Claps (Recognition):
Bullseye won Breathtaker for the week – Additional T-Claps for SlideRule, 16-Bit, Wiggly and Pikachu for kicking in.

Prayer:
Noah Arc’s wife is dealing with a lot of pain and Doctors are trying to figure out why
Midget so he can stop running his mouth at the workouts and actually start to push himself

A Bone in Hand

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PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.