Goose – F3 South Wake

South Wake Invades Dante’s Peak

January 18, 2019/in AO Post /QIC: Pikachu
PAX: Banana Seat, Blue and Out, Blueprint, Crosby, Goose, Hanson, Hottie Tottie, Imp, Kubota, LED, Lipstick, Lucky Charms, Ma Bell, Matlock, Open Out, Parker, Pikachu, Puddles, QWERTY, Red Ryder, Skidmark, Snots, Sooey, Sub, The Commish, Two Factor, UTI, Water Wings

QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.

The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.

Warm Up:

Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.

Circle up for:

SSH x15 IC

Daisy Pickers x10 IC

Mountain climbers x10 IC

Standard Merkin x5 on Q’s up and down

Windmill x10 IC

Mosey down to end of parking lot

The Workout:

Pax lined up shoulder to shoulder facing back the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.

Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):

Squats x15 IC
Low Slow Flutter x10 IC
Pickle Pounders x10 IC
Plank hold
Squat hold

Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.

Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs

Merkin x1 Rock Press x3

Run lap around the lake

Merkin x2 Rock Press x6

Run lap around the lake

Merkin x3 Rock Press x9

Run lap around the lake

4:12 through 10:30 were done without the running in the interest of time.

Mosey back to flags.

Mary:

Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.

Some planks IC wrapped us up:

Standard x10

Right arm up x10

Right arm and right leg up x10

Standard x10

Left arm up x10

Left arm and left leg up x10

Chill cut pickle pounders x10
Announcements:

See FB/Slack for South Wake announcements

Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details

Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.

Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:

Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)

Crab Legs – ALS

DD, Water Wings

Matlock – praise for being back out after being on IR with a back injury for a while

QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!

Wolverine (Q Swap) 1/14

January 14, 2019/in AO Post /QIC: Breach
PAX: 1-4, Angry Elf, Banjo, Beaner, BoGo, Breach, Build A Bear, Calahan, Doogie, Flacco, Flea, Flip Flop, Goose, Hello Kitty, HoneyComb, LED, Liverpool, Ma Bell, Ollie, Parker, Pikachu, Pivot, Prodigal, Random House, Rooney, Saber, Shut In, Slide Rule, Sub, The Commish, Warbucks, Water Wings

Pax of 32 for a cold wet Monday morning workout in the gloom

Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,

Breach on the Q

Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.

Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.

Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.

Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.

Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH

Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.

Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.

Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.

Thunder Up

June 20, 2018/in Thunder /QIC: Pikachu
PAX: Boy George, Dauber, Dusty, Goose, Gump, Hello Kitty, Lipsync, M4L, Noah's Ark, Pikachu, Shredder, Skidmark, Spam, Tofu, Yellow Card

QIC: Hello Kitty

YHC is hungry for Qs this week, and the chance for another evening post presented itself down in So. Wake territory, so, to Thunder it is for a 1900 tip-time.

15 gather around a pair of shovel flags, YHC can tell the red carpet has been rolled out, and after a recon mission, we’re off (leaving a cooler at the flags with cold water along the way).

Warm-up:

Mosey to the field for: SSH, Sir Fazio, Mountain Climbers and Imperial Walkers
Grab a rock and move along over to the lot.
Quick feet, curls, quick feet, triceps, quick feet, press, quick feet, rows.
Curb mountain climbers (CMC), curls, CMC, tricpes, CMC, quick feet, CMC, press, CMC, rows.

Thang:

Head to the playground for that nice plush surface area free of sand spurs.
Partner up for Dora 1-2-3 (my second go-around today). Running partner to the flag/cooler and back while teaming up for 100 merkins, 200 squats, 300 LBC.
With great work accomplished YHC thinks he’s got to bring a Kitty Classic and little Carpex flair to So. Wake. Bull in the Burpee Ring, HIMs abound and the competitive juices (along with sweat) really flowing.
The group of bulls then mosey to the bottom of a hill (located by the field) for 4 rounds of hill bear crawls with 10 star jumps at the top.

Mary:

A round of Mary as called by the local pax, ending on Bonnie’s torture by YHC.

COT: 15 strong, and Announcements/Prayers.

NMS:

Per Midget’s request, YHC shared a little bit about what Chinese Downhill spoke about at the Carpex convergence this morning.
Thanks for letting me come down and host a beatdown with you fine HIMs this evening.

Tclaps,

Kitty

Dovetail First Q

June 15, 2018/in Sheepdog /QIC: Dawgpound
PAX: Breadsticks, DoubleD, Dovetail, Goose, Gump, Lipsync, Noah's Ark, R22, Yogurt

BB for Sheepdog this morning! My first Q! Much thanks to Yogurt (Joe) for the warm-up, and great support from the rest of you!

Warmup
Hillbillies
Samson stretch
Squats
Sumo squats
Short run
Plank-walk Merkin (we named it Typewriter, comment if there’s another official name. Basically side-step with hands for 3-count, then push-up)
Situps, in-and-outs, v-ups (10 each) x 2, with 10 Hindu push-ups (Dive Bombers) after each set
Short Indian run
Squat jumps
Partner push-ups (horse stance supporting partners legs; needs a name, maybe Horse Merkins?)
CQC – Handshakes and wrist locks

CoT: Yogurt led devo on finding the calm in the midst of a busy, media-filled day. Double D’s nephew got his job back, prayers for a straight road. Prayers for injured members.

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