24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)
13 PAX showed up for a Virgin Q by YHC. It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.
Warm Up:
Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.
Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC
The Workout:
YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.
PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.
It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.
On the mosey, we partnered up and did the following on arrival:
Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.
Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.
25 LBC’s IC then moseyed back to soccer field for Mary.
Mary:
In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:
Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.
When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).
With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.
Announcements:
Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).
Prayer:
Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!
It was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyone if you were there and not on the list let me know so I can add. We had 19 strong.
Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles. Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x. On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong. On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count. On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer
Thanks for all the hard work out there this morning. Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.
Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.
The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)
New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.
Welcome FNG Boogie
Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)
The first AO to see the rise of the Tiger Hawks! The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning. Thanks for modeling Warbucks
EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House
Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks. The rest of us rallied at Starbucks for a 3-mile loop through the business park.
Warm Up: Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops
Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace. He is a resident of Holly Springs and is in sales. Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV
The Workout: Traditional U-Turn 5mi route was mapped and offered and for the masses. Plenty of turning for the 6 going on along the way. A few went “off the map” to hit their personal targets. Great work to all #HIM for braving the below freezing morning.
Mary: Nope! No Girls allowed.
Announcements: Nope! and very sorry to have passed over this. I guess I was getting cold? Excited to run? Still really bad at being a Q? As always keep an eye on your social media platform of choice. Please toss them out on the BackBlast post.
Prayer: Again – BAD UTI, BAD UTI – Skipped over Prayer. It wasnt intentional… Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded. For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.
PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.
EC: Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House
Warm Up:
With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:
The PAX split in to 2 groups and did an indian run over to the large parking lot. The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side. Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top). With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.
Mary:
Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:
see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:
Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,
Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.
Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.
10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark
Breathtaker present
Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.
The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.
Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.
Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.
Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover
Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.
Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.
Q took the group out in Prayer.
U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.
Fartsacks: UTI – Alarm Misfire??
Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford
#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.
A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.
Let’s go.
Warm Up:
– Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it
– Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20
The Workout:
– After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)
– Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.
– After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.
Mary: – Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.
Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week
Prayer: Buford surgery today, Ausfart
– Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18
– Welcome FNG, Particle Board.
– Love Q Swap Week, let’s keep crushing it!
– Attack the day with an enthusiasm unknown to man.