Tag Archive for: Dumbo

R4TJ: Perfecting the Pete Rose Slide

/in /by

Minimum, four, maximum, as many as you can fit.

^^^ Nick Offerman, the morning after his bourbon by the fire.  R4TJ brought it!

Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!

The Workout: Since Crossway was last week and its so dark out we opted for a run down Main.  The route stretched into Womble where we took the big loop and came back to Ting.  We each came in between 3.1 and 5.5 miles.

Mary:  Enough about Mary!  We get it, there is just something about Mary…

Announcements:  The title of this post is a joke but in all seriousness we had a fall this morning.  I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing.  This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real.  You can’t always see ice, leaves are down, etc.  Be careful!

Prayer: Quiet group this morning, lots of shivering, not much else.

Purple Cobra BackBlast

/in /by

Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

Saddle up partner

/in /by

25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.

EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.

Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure

Civics 101: 535 @ Possum Trot

/in /by

Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

Upper Body Kettlebell to keep those legs fresh

/in /by

Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family

Dazed and Confused

/in /by

Nemo had been out all week due to illness. Still wasn’t 100% but knew I needed to get back out there and sometimes a good sweat helps speed up recovery. I was a little dazed and confused, and had serious vocal deficiency, but as always the PAX picked me up as needed and we had a solid Disney post.

EC alive and well with Nemo, Deadbolt and Warbucks on the run.  Oh, and I think 187 was there too but he was so far gone I never really had visual proof he ran the loop.  Strong pace out there this morning 187.

Warm Up: Quick lap around the soccer fields followed by SSH and Good Mornings. On the jog to the baseball lots we worked in a Warm-Up-o-Rama.
The Workout: Looking for some balance we headed off into the dark to the Abyss. Partnered up with partner 1 running down and up while partner 2 did an exercise. This was not a Dora and there was no count.  It was all about form and quality, as well as personal accountability.  Each did sets of the following – merkins, squats and LBC – with the alternating lap of the stairs this added up to 9 round trips on the stairs.
Mary: Jog back to the start for plank-o-rama
Announcements: HSHM practice run Saturday, many great options to post Fri, looking for pushers for 5k Sunday, PSA from New Mexico to promote reduced speeding in neighborhoods (this is a big problem in Woodcreek as well)
Prayer: Family in Indiana that lost their children to a car accident while they were walking to the bus, Crablegs, brothers on the IR to get better.  New Mexico took us out in prayer with a much appreciated moment of silence to start – always great to have New Mexico out there for the hard work and presence he brings.

ENERGY! 10/30/18

/in /by

Warm Up:

Warm-up jog, some kareoca mixed into the jog. Returned to flag area.  Circled up for some SSH, Good mornings,  Turkish get-ups (yeap,  my favorite), imperial walkers,  hill billies.

The Workout:

-Merkin mile. 4 sets of 20 merkins.  Each set followed by an about .25 mile.

-Picked up a couple of similar rocks and headed to do some Tabata stations.

-Tabata stations-  50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins,  burpees, squats,  shoulder press, triceps extensions,  jump squats,  Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.

-Suicides- headed over to GWC. Partnered up.  One person ran the lines while the other curled for the girls with the rocks.

-Returned rocks.

-7’s- squats on one side, run to the other side,  hand release merkins.

Returned to flag area for Mary.

Mary:

WW II’s, LBC’s.

Announcements:

HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.

Speed4Need. City of Oaks 5k, half and full marathon.  Need people to help push chariots.

Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change.  We can not control situations, people or things.  We can just change our thoughts.  Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:

Prayers to Double D and family, Dogpound’s wife and family.

Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.

Thanks for allowing me to lead today gentlemen.  Always an honor!

Like a Virgin

/in /by

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place.  The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

Plates and Indian Runs

/in /by

Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins.  We did this for 2 laps to make sure everyone got their merkins in.

 

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

 

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

 

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

Guest-Guest-Guest DJ

/in /by

Emeril was supposed to be guest DJ.  He didn’t show.  The backup guest DJ was supposed to be Midget and he didn’t show.  Thank you Apple Radio station Rock Workout.

Warm Up:

Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers

The Workout:

100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

50 Kettlebell Swings  (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

25 Kettlebell Swings  (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

15 Midget Love Handles
20 Tricep Presses

20 Midget Love Handles
20 Tricep Presses

30 Frog Jumps
25 Frog Jumps

Mary:

Leg Stretching this Q needs to run tomorrow
Announcements:

Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order

Prayer:

Crablegs
Clay
Eastern Carolina