Posts

Brand New AO > Tequila Sunrise (F U-Turn)

/in /QIC:
PAX: , , , , , , ,
We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Single, Double, Triple

/in /QIC:
PAX: , , ,

FNGs: none

PAX:  @Martini, @Norm, @Finkle, @K I T T Y L I T T R
Warm Up: Mosey around the park track, in cadence SSH, Good Mornings, Daisy Pickers, Imperial Walkers, Hillbillies, tricep/shoulder stretches
The Workout: We went down to the ball park and did 5 rounds of singles, doubles, and triples.  Each Pax took turns being the batter and calling out single, double, or triple then pulled randomly that amount of exercises out of the hat.  If they called a double and drew diamond merkins and squats, then the batter would run, crab walked, bear crawled or lunge walked around the bases twice  and the other players were left at home plate doing diamond merkins for the first lap around the bases and then squats for the second time around.  We did 5 rounds of this and that took us to the end of Mary.
Mary: incorporated into the Main Event
Announcements: Saturday morning AO for running at Flemming Loop Park, SIHP June 12th
T-Claps (Recognition):
Prayer: @Martini’s shoulders, @Finkle’s friend of the family Ashton, @Fumunga and 2.0, @Norm’s wife going out of town for funeral.

2 Goofballs

/in /QIC:
PAX: ,

FNGs: none

Warm Up:
Warmup lap with side shuffle, carioca, high knees, butt kickers.
Circled up for: SSH, Windmill, Moroccan night clubs, goofballs

The Workout:
Walk like an Egyptian to end of parking lot and back
Indian Bear Crawl to end of parking lot and back

Moseyed around baseball fields stopping for exercises along the way.
Lap 1: 5 burpees, 10 shoulder taps IC, 15 monkey humpers IC, 20 LBCs IC.
Lap 2: Same as above, but stacked exercises as we went along.

Headed to playground for 3 rounds of 20 knee tucks and 10 merkins.

Mary:
LBCs, box cutters, low slow flutter, heel taps, american hammers, pickle pounders, superman

Announcements:
SHP bed build next weekend.

T-Claps (Recognition):
All those tapering for Wilmington.

Prayer:
Finkle’s mom recovery after fall

YHC took us out.

Tennis at Shady Acres

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

FNGs: none

PAX: @Endo, @Fumunga, @MadDog2020, @POTS, @Sprinkler, @Breach, @Bob Barker, @Deadbolt, @FRAM, @Finkle

We had half of our PAX out today with respect and @Breach called the sight Shady Acres Retirement workout.
Warm Up: Mosey around tennis courts, Sir Fazio Arm Circles in cadence 10 forward and backward, Daisy Pickers, Good Mornings, toe touches, quad stretches, groin stretches
The Workout:

No Run 4 corners (adapted from @Gamecock yesterday at the Nest)  We did stacking merkins, angle grinders, plank jacks, and jack webbs.  Very nasty and our mode of transportation was doing Indian Bear Crawl Nippler Taps around the tennis court.

F3 Tennis – we had 2 teams of 5 and one ball.  Ball could only bounce once unless passed to another teammate and then back over the net.  No doubles lanes allowed and the ball had to stay in the two serving squares.  We had to do a penalty exercise if the ball was dropped or didn’t make it over the net.  @Breach racked up a lot of penalties.
Mary: We played F3 tennis till it was time.
Announcements: SIHP event coming up.  Sign-up genius available.
T-Claps (Recognition):
Prayer: @Deadbolt’s friend passed away suddenly, @Fumunga and M are coming up on new baby due date.

My Little Friend

/in /QIC:
PAX: , ,

We kept it leg friendly today, but that doesn’t mean easy.

FNGs: None
Warm Up: SSH, Imperial Walkers, Willie Mays Haze, Frankenstein, Michael Phelps
The Workout: A four corners stack, but we substitute the mosey between each corner with something different with the Kettlebell.

Stack 1: Merkins, Nipplers, Carolina Dry Docks, Angle Grinders. Move between each corner with a kettle bell bucket brigade.

Stack 2: LBCs, Plank Hold, Meat Gazers, Outlaws. Move between each corner with a kettle bell lunge walk, indian run style.

Stack 3: Hover Merkin, Squat hold seal claps and overhead claps, Jack Webbs, Balls to the wall. Move between each corner with John Cusack.

Mary: Done during round 2

Announcements: Sign up for Sleep in Heavenly Peace 4/24.
T-Claps (Recognition): H1N1 with the EC
Prayer: Finkle’s mom recovering from a shoulder injury

False Alarm

/in /QIC:
PAX: , , ,

FNGs: None

PAX: @Fumunga, @Finkle, @Norm, @Snuggles

This was an emergency Q.  So I co-Q’d with @Fumunga as he had to leave to check on his M
Warm Up: Mosey, SSH, Daisy Pickers, Good Mornings, Imperial Walkers, maybe Hill Billies
The Workout: Mosey over to the rock pile John Cusaked over to the playground and we did 4 rounds of colt 45’s, overhead press, tricep extensions, rut rows, 10 pull ups, 10 irkens, and 10 dirkens.  By the time we got through this we John Cusaked back to the rock pile and wrapped up the morning.
Mary:  We did merry go round exercises so everyone could share in the ab exercises.
Announcements:
T-Claps (Recognition): T claps for @Fumunga going home quickly to check on prego M and coming back to workout in record time!
Prayer: @Finkle’s mom – fell and tore her rotator cuff, @Fumunga and his wife getting ready for new baby.

Batter Up!

/in /QIC:
PAX: , , ,

FNGs: None

PAX: @Finkle, @Fumunga, @K I T T Y L I T T R, @Gamecock
Warm Up: Mosey around the parking lot, in cadence SSH, Daisy Pickers, Good Mornings, toe touches (middle, left over right, right over left), quad stretches
The Workout:

Batter Up!  – It was a glorious morning for some time out on the ball field.  YHC had 16 wonderful exercises all lined up for business on cards in a hat.  Each batter would draw an exercise out of the hat for a single.  The PAX had to sprint the bases/crab walk/lunge walk/bear crawl while other PAX were at home plate doing the exercise.  Once all exercises were done we put the cards back in the hat and did a double with the batter now drawing 2 cards and doing the exercises.  Batter now had to go around the bases 2 times and PAX did one exercise per each lap around bases.  We were gonna do triples but ran out of time.  NUTS!
Mary: Something about Mary…we did round robin
Announcements:
T-Claps (Recognition):
Prayer: @Fumunga’s wife is getting close to having a baby in a few weeks.

Rocking the Wall on 3/25/21

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

FNGs: None
Warm Up: Mosey to bus stop parking lot.  SSH, Frankenstein’s, Daisey Pickers, Good mornings, Imperial Walkers, Hillbillies, Shoulder stretch all I/C
The Workout: PAX grabbed all sizes of Rocks.  Breach decided to grab a small boulder. Mosey to the RR next to splash pad. We did a wall sit and passed each of the rocks waist high to the man next and piled them up at the end, then sent the rocks back to the start. 3 rounds waist, chest and overhead. Two sets of SLT abs I/C. Back to the wall and passed the rocks underneath the legs, Overhead with press and chest press. Two sets of SLT abs. Back to the wall and bicep curl, front raise then two sets of abs.   (Martini and Norm ran more miles and joined the group for a final wall sit and COT.

Mary:
Announcements: 2nd F at Panera
T-Claps (Recognition):  Sprinkler and Breach for posting with Fram’s 4 day Q streak.
Prayer: Breach Traveling and unspoken

Lucky 7’s at Possum Trot 3/24/21

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

FNGs: None
Warm Up: Mosey across bridge to shopping mall parking lot. (SSH, Frankenstein’s, SFAC, Imperial Walkers, Hillbillies, Good Mornings, Daisy Pickers all I/C). Mosey to Bank and say Pledge of Allegiance. Mosey down to bottom of hill.
The Workout:  Lucky 7’s > at the bottom of the hill was an AB exercise for 7  reps. Run to the stop sign at top of the hill and do 7 reps of various styles of Merkins. There were 7 PAX so we made it one time around on each person calling out their exercise.
Mary: None
Announcements: Several but they had passed.
T-Claps (Recognition):  Endo for finishing the circuit.
Prayer: unspoken

Egg-cellent Adventure

/in /QIC:
PAX: , , , ,

The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.

FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5

Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .

Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.

Finally back to Falcon Park for 5 minutes of Mary

Announcements: 3F opportunities on Slack

T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.

Prayer: Kitty Litter and Re-engage class, all others unspoken