Emeril – Page 24 – F3 South Wake

Q-Swap Week – Disturbing the Peace

January 7, 2020/in Convergence /QIC: Warbucks
PAX: 16 Steves, 187, Banana Seat, Bartman, Beef Cake, Bobby Boucher, Burt, Cataracts, Chicken Little, Coney, Crimson, Dawgpound, Earhart, Emeril, Full House, Hamm, Hanson, Imp, Kosher, Lipstick, QWERTY, Redenbacher, Revere, Schlitz, Short Circuit, Silver Fox, Slide Rule, Sour Mash, Term Paper, The Joker, Track Star, Traffic cone, Triple Lindy, UTI, Viking, Wahoo, Warbucks, Wiggly

YHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.

FNGs: Nope

ECP: Wahoo, Hamm, The Joker

EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187

7.5 miles: Revere, Hanson

Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.

A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:

Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps

Mosey back to shovel flag.

The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.

Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.

Thang 3:
Evolution of man (crawl, walk, run) x2 rounds

Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*

Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds

Mosey back to shovel flag for COT.

Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow

T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.

Prayer:
No prayer requests, YHC took us out.

Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.

Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo

January 6, 2020/in Paradise City /QIC: Lipstick
PAX: Bernie, Buford, Cowboy, Dawgpound, Dumbo, Emeril, Lipstick, Lucky Charms, M4L, Pablo, ShamWow!, Snap

FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed

3 Year Mixed Bag

January 5, 2020/in Any Given Sunday /QIC: Slide Rule
PAX: Breach, Dawgpound, DoubleD, Dumbo, Emeril, Fonzie, Forceps, LED, M4L, Master Shake, Mookie, Oboe, Pablo, POTS, Slide Rule

Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney. It sucked. I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done. Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone. I think he was afraid I was going to fall out and hurt myself going up/down the stairs. I also think he was right to be afraid of that.

It’s been a great 3 years. One of my fond memories was training for my first HSHM. That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler. As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning. The Fritter Goobers + POTS went on a Ruck. Not sure how far they went. At some point they stopped for refreshments. I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson. Starting at the bottom of the hill stop sign:

Run hard to Ivan parking lot; recover back to stop sign
Run hard to Cletus parking lot; recover back to stop sign
Run hard to Grigsby stop sign; recover back
Hard to Grigsby; recover
Hard to Cletus; recover
Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run. One of the best I’ve ever been at. Too often it’s just “name / age / f3 name; quick announcement; let’s go”. This morning we actually talked a bit about what we’re doing and why. I really appreciated the time.
T-Claps (Recognition): Oboe was a man on a mission this morning. Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut. I know life hit him pretty hard for a while. I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom. It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Week 5 day 2

December 24, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Buford, Cowboy, Dawgpound, Deadbolt, Dumbo, Emeril, M4L, Pablo, Pikachu, Roger Roger, Skidmark

EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

Wallaby and his family
All Families during the Holidays.

Week 5 Day 1

December 24, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Dahmer, Dawgpound, Emeril, POTS, Pumpkin Spice, ShamWow!

EC: Dawgpound, Emeril
FNGs: Once Again no
Warm Up:

Onnit Warm Up 2

The Workout:

Persist and Endure 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

All Families during the Holidays.

Week 4 Day 5

December 20, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Blue Hen, Brony, Dawgpound, Deadbolt, Emeril, Flanigan, Java, Pablo, Peak Week

EC: Dawgpound, Emeril
FNGs: Once again I’m sad
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton
Sgt Peppers

Week 4 Day 3

December 18, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Blue Hen, Buford, Coal Ash, Dawgpound, Emeril, Flanigan, Java, Pumpkin Spice

EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:

Yoga Baby

The Workout:

Onnit Yoga 2

Mary:

Yoga Baby

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 2

December 18, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Dawgpound, Emeril, Java, Pumpkin Spice

EC EC: Emeril
EC: Emeril, Dawgpound
FNGs: Once again no, but Dumbo took one to PC
Warm Up:

Onnit Warmup 2

The Workout:

Persist and Endure 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 1

December 18, 2019/in I got 5 Onnit /QIC: Dawgpound
PAX: Blue Hen, Buford, Dawgpound, Dumbo, Emeril, Flanigan, Java, M4L

EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday.

T-Claps (Recognition):
Prayer:

All families during the Holidays

Week 3 Day 2

December 11, 2019/in I got 5 Onnit /QIC: Emeril
PAX: Deadbolt, Dovetail, Emeril, Pumpkin Spice

EC: Deadbolt, Emeril
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Work Fast Recover Faster

Mary:

Onnit Cooldown

Announcements:

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

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