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Did you find that in your shoe?

/in /QIC:
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FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

Hey Pax, Can Someone Give Me a Ride to…

/in , /QIC:
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YHC discovered a new way to get someone to a workout.  There’s the standard EH. Then there’s the “smack talk ‘em into it”. Finally, there’s the I locked my keys in the car, need a ride to the AO, and btw…I’m supposed to Q. That’s where I was after some miles at U-Turn this AM. But Sprinkler came to the rescue to give me a lift. Without my shovel flag, gloves, dice, winky, and other non-sweated through gear in my locked car… we began the AO at 0730.

FNG’s: nada
Warm Up: SSH x30, and then 10 counts of: IW, HB, Good Mornings, Frankenstein’s, Moroccan Night Clubs, Seal Clap, and Overhead Claps.
The Workout: To the rocks men!  YHC called a series of exercises with 20, 15, and a few 10 counts of the following:

Rut Rows x 3, Ground Pounders (only 1x), Squats x 4, Curls for the girls x 3, Tricep Press x 2, Bus Drivers, Wonder Bras, Shoulder Press x 2, Toe Taps, and, of course, in true GP fashion…the Rock Spanks! Pax switched rocks frequently.

Pax bring rocks to parking lot with everyone on their six. 6 rounds of Chest Presses and 6 rounds of ab work all with rocks. Ab work was 10 cts., presses were 10,15,20,20,15,10 counts.

Over to the bleacher area…an area apparently historically underused at this AO judging by the mumblechatter. Let’s open up this can!

Pax grab a fistful of fence for 30 count fence squats.

Half the pax engaged in a bleacher close grip Merkin ladder up and down the bleachers as the “timers”. Remaining pax did AMRAP dips at the knee wall. Switch.  Arms spent!

20 count step-ups at the knee wall.

We moseyed over to the restroom hut for some alternating series of People’s Chair and BTTW.  3 rounds of this with all pax counting the time with 7 counts, then 6, finally 5.

Moseyed back to the flag.

Mary: YHC realized we skipped dirkins, so we did 10 of those IC. Finished with 5 burpees OYO.
Announcements: Lots of things to get involved in on Slack. Wilmington race coming up.
T-Claps (Recognition): Needless to say…Sprinkler for making my Q happen. Farva… for always choosing a rock that makes the rest of the pax suffer…I mean…get stronger. Martini for doing a triple down after running like 14 miles or something this morning.
Prayer: Those sick and the hysteria that seems to follow Corona Virus situation. DOA’s family with sickness and M close to giving birth. Laid hands on our brother Forceps. Honored to lead… even without my car, keys, or gear!

New Route to Crossways

/in /QIC:
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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

Uturn DRP

/in /QIC:
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FNGs: None
Warm Up:

Circled up for the following.

Bounce while YHC explained the format for today’s run.  The 3 milers will start at 6:25 and will be lead by Sprinkler.  The 5 milers will go out together and will have three pick ups.  The first one being in 12 Oaks at the circle. The idea here is that this would be a long pickup but should be safer than Old Apex Holly Springs road.  The second pickup would be at the corner of Irving and Green Oaks.  The last pick up would be at the end.  The hope/goal was that all pax would finish at roughly the same time.

Foot traces in both directions
Frankensteins
Hip Openers

The Workout:

We ran.  Seriously for Uturn what do guys put in this section.

Mary:

Cirlced up for runners pose, and pigeon stretch.

Announcements:

Next Saturday is the ATT Long ass run.
Holly Springs Food Cupboard will be held the second week of October

T-Claps (Recognition):

Forceps

Q Source Message of the day:

Q 1.1 DRP (Daily Red Pill)

The daily commitment to accelerate Fitness, Fellowship and Faith

A man can not get right on their own.

“Going it alone, the Mascot is doomed to fail because no man can disengage the death grip he holds on his own status quo.  Absent a Disrupter, a man willing and able to create a disturbance in his enervated life, he will remain just as he is, clinging to the capsized boat of his life and incapable of initiating the Movement required to Get Right.”

Mascot is a symbol of a something rather than the something itself.

The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment.

The mascot has to commit to Movement, not just its appearance.

He must decide to turn Pro rather than continue life as an Amateur

The HIM knows that proper personal alignment requires the constant honing that can only be done through daily practice.  His focus Is on Preparedness.

An Amateur will start each day with the Blue Pill and live a life of seeming rather than being.

No man is too far wrong to Get Right.  It takes just one small movement.  The decision to take the Red Pill.  To commit to your acceleration.  

Prayer:

Forceps and his family

3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)

/in /QIC:
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3 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings,  10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats

The Workout

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
  • 4 sets of 10’s – Trunk Twists
  • 4 sets of 10’s – Rutrows
  • 4 sets of 10 x  ct – Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Scissor kicks

Mosey to playground wall:

  • 20 x 3ct Alternating Leg Step Ups
  • 10 Derkins
  • 10 Erkins
  • 10 Merkins
  • 20 Dips  
  • 10 x 3 ct Plank Jacks
  • 10 Merkins (wide grip)
  • 10 x 3ct Lunges
  • 10 x 3ct Rockies
  • 10 Carolina Dry Docks
  • 20 Homer to Marge (10 standard, 5 alternating single leg)
  • 10 Rockies
  • 10 WWII’s
  • 20 – side Crunches (10 each side)
  • 20 – side Leg lifts (10 each side)

T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.

Announcements: Play Set Build now scheduled for Feb 28th.

Prayer Requests:  Farva’s neighbor had a house fire a couple days ago and lost everything.

Fanny Pack took us out.

Murph is Back

/in /QIC:
PAX: ,

After a few weeks of trying something different, the Murph is back on Monday evenings.  Just can’t beat the results of this workout.

Pax of two enjoying 60 degree weather in February.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  None

Prayer:  Silent

Championships don’t count if you weren’t on the field

/in /QIC:
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As I drove from Panera after another morning of recruiting from U-Turn, I realized my own hypocrisy.  Moving forward, I will not recruit for the Saturday double down unless I am doing so myself. 

FNG: Schroeder (courtesy of a DOA Headlock).  Schroeder is full of talent – a musical savant on the piano,  a supervisor at the nuclear power plant.

10 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 4 sets of 20 – Standard Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Rocky’s
  • 10 x 3ct – WWII’s

Mosey to the Wall of Pain

  • 1 set of 50ct Prisoner style Wall Sits and 1 set of 50 ct Al Gore Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground wall:

  • 2 sets of 10 x 3ct Alternating Leg Step Ups
  • 2 sets of 10 Merkins, Derkins, Erkins and Dips  

Mosey to picnic area for some dice rolling

10 Plank Jacks, 8 Burpees, 6 American Hammers, 10 Split Jacks, 7 Diamond Merkins, 4 x 3ct Lunges, 11 Mountain Climbers, 8 x 3ct Rockies, 5 Dips, 9 Mountain Climbers

Mumble Chatter was on full tilt – lots of comments about how size matters, potential concussions, buses being driven into ditches, and we all learned Pikachu practices handless BTWs and that Garner feels high school football championships are more important than teaching students how to count. 

T-Claps for those who doubled down this morning.

Announcements: Play Set Build rescheduled due to weather, no 2.0 workout today.

Prayer Requests:  HIMs that are dealing with injuries especially Aquaman,  DOA’s daughter has broken arm, Sprinkler and his family, R22’s daughters friend dealing with cancer

YHC took us out.

It was probably the trails.

/in , /QIC:
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Five PAX at AGS for some chilly birthday miles around Bass Lake. Thanks for coming out for a run Redenbacher, 187, Oboe, and Forceps!

Two noticeable absences that I won’t mention by name;)

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers, 5 burpee penalty for some tardiness.

The Workout: Womble>Greenway>Around Bass Lake>Greenway>Womble

Mary:

Announcements: ATT Run Feb 22

T-Claps (Recognition): Redenbacher, 187, Oboe, and Forceps for coming out in the cold for a run.

Prayer: Injured PAX

Doubling Down With QIC Triple Lindy

/in /QIC:
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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.