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3+ miles of Indian Runs!!!

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

EC: Aquaman, Bullseye, Dahmer, Shamwow

FNGs:None

This is gonna be short and to the point.
Warm Up:Mosey to greenway with various stretching and exercises along the way. Windmills, high knees, butt kickers…..you get it, we were getting ready to run a bit.
The Workout:Took off out the green way in a 2 group indian run. YHC instructed that every time “DROP” was heard, PAX was to drop and do 2 DBL Merkin Burpees then continue as you were. In addition, at YHC’s direction we did various exercises together, never leaving the six. Merkins X20 in various forms, Derkins X20 at the bridge, step ups on the equipment, LBC’s IC X20 X20. I think there were other exercises but who’s counting. If you really want to know, you  should have been there! We went 1.5mi out and stopped at bottom of hill on the way back. YHC thought it would be a good idea to instruct everyone to run to top, do 5 burpees, down 5 burpees, up 4, down 4 and so on. that didn’t last long…….Indian run back for mary.
Mary:Low slow flutter, LBC’s, Boat Canoe (my fave ;)) Have a nice day
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out

Sometimes Randomness Works

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

FNGs: None
Warm Up: Downtown Train warm-up lap, 5 burpees oyo, Fazio arm circles (forward/backward), overhead claps, seal claps, Michael Phelps

The Workout: YHC had a plan in mind for the workout, but at some point during Dora decided to scrap the plan and go off the cuff. It was somewhat random, but worked this time.

Pax moseyed to rockpile. Each grabbed rock and proceeded to sidewalk adjacent parking lot. Got in pairs for Dora. Exercises for Dora were overhead press (100), tricep extensions (200), curls for the girls (300). While Pax#1 was doing exercise, Pax #2 ran to bottom of hill (forward), then back-up backwards, rock in hand. After everyone finished, held plank for group 10 count.

Moseyed over to parking garage. Pax stayed in groups which split to opposite ends. Did leap frog burpees to meet partner somewhere in the middle for paddy cake merkins and leap from burpee back to starting location. Pax then grabbed some wall space for various exercises….peoples chair x 3 (group 10 count each round), irkins x 2 (25 reps each), step-ups x 1 (25 each leg), balls to the wall x 1 (group 10 count).

Mary: Pax circled for Mary and each called their favorite Mary exercise which included LBCs, plank (group 10 count), Homer-to-Marge, American hammers, dying cockroach, Freddy Mercury, and…

Announcements: Still need some volunteers for Meg’s Smile Charity Auction event next Saturday and golf tournament on Monday. See Wiggly and Slide Rule for details.

T-Claps (Recognition): Slide Rule and Sub (and coming down from Carpex this morning) for ECEC; Slide Rule wearing breathtaker.

Prayer: Crablegs, 30 seconds of silence for anyone needing prayer.

Thanks for the hardwork this morning men!

 

They let Midget Q Ivan

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YHC knew he had a lot left in the tank but his son’s and 6 others commitment to get a 5 pack w/ EC and 2 for fritter drive him out of bed-
Love a little chit talking amongst others- kept my distance this morning-
Picked up yellow card- damn it is a 33 minute commitment was running few minutes late dropped him right behind Buford and told him to #getafterit- turned around to check the facilities at hunt center for lucky charms- since he was out of town – asked if would do him a favor- they were slacking – doors to bathrooms were propped open- unreal.
17 pax were already gathered- took few kettle bells out ‘tomater’ and planted the F-3 flag and glad site Q has a F-3 flag after being a site Q for over a year. Thanks Pablo.

EC: Dawgpound, Pikachu, Emeril, Shamwow!, Buford, Dahmer, Pablo, Dumbo, Yellow Card
FNGs: None
Warm Up:

530- and Emeril warms us up with 5 exercises and YHC takes over- little jog around the lot-
Stretches-
Left/ right 10 count
Shoulder stretch – kid cracker fav
Michael Phelps
Towel ringer

The Workout:

Main event-
1st set-15/10/5
Squat
Squat/ curls 4 girls
Squat/ curls 4 girls thruster
Over head
Triceps extensions
Suitcases right n left

Sun was coming out so we jogged and moved the kettle bell for better view- YHC instructed all to look enjoy the sun so may be they will not feel the pain-

Next round 15/10/5
Ww1
Low slow flutter
Turkish get ups
Curls right left

Pax were really loving the Turkish get ups. Ran a lap and half way thru ran back wards to view the sun- good call

Soccer drill- quick feet on kettle bell
My favorite ABSOLUTION
Asked BS to help out w/ cadence for last 7 (15 total)
All the time we had

Mary:
Announcements:

Sasquatch 7/27
Bourbon bourbon/ meg smile

T-Claps (Recognition):

SlideRule

Prayer:

Crablegs
John Deere
Emeril’s dad
Dumbo to find energy and do a good workout and not be soo sad about vacation is over

Midget’s Words of Wisdom:
It has been a fun week and 4 more Q’s to go – thanks for putting up with my chaos.

Aye.
M4L

5th Q of the Week

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Thx for a late text from Lipton that alarm was set n syitg.. I always cherish my time conversation with this guy, man is regimented and buttoned up- texted Emeril if he can grab yellow card- of course he complained bitched n moan about getting no sleep but like always he did pick yellow car. Thanks
Pre blast n got some folks fired up/ scared but full disclosure- we were mostly using our feet- and YHC always loves Disney-
Pre Murph- with my man Lipton- he was waiting we chatted a bit and ask if South Wake was bringing beverages as part of workout?😉
Started the run and 1/2 way thru the great conversation YHC had to pull lipstick n go behind the bush-
Carried on with the Murph and some deep life conversation- very impressive to do pull ups while bar is swinging.
Ec runners start showing up-

EC: Warbucks, Yellow Card, Emeril, Dawgpound, Buford, Katniss, Pablo, Dumbo ( oh never mind) he needed a EC rest 🙂  Dawg thinks Pikachu was there, but not sure.

It is main event time – got 21 dudes waiting to #getafterit
We go for a mosey around the circle and we do count off and by that time we saw this dude and of course said hello and said come on join us and 1st he hesitated but just jumped in- well now we have 22- time to circle up and disclaimer.
Promised him- #neverleaveyouwherewefoundhim

We were running stoping to pick up the 6th n making our way to #turkishgetuphill- just named that hill n Jamison
Exersice in the way-

FNGs: Yellow Submarine
61 yr young about to get married- lost his wife if 35 yrs – dog of 20 yrs- writer- May be he can help midget ( got his work cut out)- worked for beetles for 15 years #submarine

Warm Up:

Side Straddle Hops
Quick Feet
Merkins

While doing merkins created 4 groups of 5 runners for our Indian run and also reminded all pax to have inside voice
And wait for further #wawd at the stop sign.

As we are running towards tukishgetuphill- another ‘emil’ runner
Told him 2 join n he said sure.. well 2 dudes just by leaving the compound.

Bottom of the hill- Pablo read him disclaimer- every time we stopped 10 front jumps – Pikachu called them

The Workout:

4 groups of 5+
2 groups go left when you meet the group coming from other direction perform
10 frog jumps and #turkishgtup
Make a left on Wesley ( emeril) not that hard no chaos-
Do not leave 6th behind push ur self on Indian run – very simple but effective

We did 2.5 laps – pax were gassed/ oxygen was low/ mask were ordered/ used/ pax were using fng n cotters as excuses to slow down but guess what ?? We all got what we put in- just like life.
T claps to fng submarine and dead bolt to keep his dbshuffle going.
Gathered back at stop sign I hear few guys/ think they were tired-
Midget 11 mnts let’s head back
Carpex mumble chatter
Yellow card- 1 Indian run-
No guys- we have time and we are using every darn minute-
4 mail boxes 3629- Indian run as hard as u can and 10 Turkish get ups-
Emeril n pickachu team only did 3 mail boxes- oh well
Back at the bottom-
Indian run back to the flag- few stops to pick up the 6th ( squats/ frog jumps)
Come to the very bottom- face each other 10-11 on each side and perform squats-
Jail break to the flag-

Mary:

Coffee was for pickachu
We lost Emil ( lime) he had to head back but warbucks stalked him and posted we should nag him back to f-3

22 were there and 2.75 miles were covered and some went home and napped-

Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
Emeril’s Dad

Quote: Life is hard but it is harder when u r stupid and around stupid ppl- Yellow Submarine

Bullseye’s B-Day Party!

/in /QIC:
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QIC: Bullseye

FNGs: Tony the Teacher, Pistorius
Warm Up:
The Workout: EC: Dahmer, Warbucks, Aquaman, Pikachu; Distances between 3-14 miles were had. The 6 was picked up!
Mary:
Announcements: Happy Birthday Bullseye!
T-Claps (Recognition):
Prayer: Aquaman took PAX out.

Kettlebell Boot Camp

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PAX: , , , ,

Five men got stronger at TBD.  Excellent work gentlemen!

FNGs: Nay
Warm Up: SSH, daisy pickers, arm circles, seal claps, merkins.

The Workout: Partner up.  Each partner group has a kettlebell and a coupon (rock).  Mosey to the Ivan parking lot.

Greta 1-2-3.  Partner teams complete 100 squat-to-press with kettlebell, 200 one-arm kettlebell curls, 300 kettlebell sit ups.  While partner 1 does the work partner 2 takes the coupon for a run around the parking lot, leaving the coupon at the half-way point for partner 2 to pickup during the next lap.

Animal walk: bear crawl three parking lot spaces, 5 merkins done together; crab walk three spaces, 5 merkins done together; duck walk three spaces, 5 merkins done together.

Return the coupons and head to the picnic tables for irkins, derkins and dips X 15 each.

Mary: Mosey to the tennis courts for a plank-o-rama including plank jacks X 15, mountain climbers X 15, Rocky Balboas X 15, Homer-to-Marge (on Snap’s down AND up) X 15, Freddie Mercurys X 25.

Announcements: Use the Q sheet

Prayer: Words of wisdom shared by YHC about distinguishing what is urgent from what is important.  Busy lives often drive us to focus on what is urgent, but doing so without careful attention will cause us to miss what’s important – and it’s often the case that the urgent issues, in the long run, aren’t all that important.  F3 is my opportunity each morning to focus on what is important.  Circled up for Grace and Gratitude – thanks given by all PAX for family, F3, the opportunity to exercise the mind and body each morning.

Thanks for the opportunity to lead.  Aye!

Week of the Midge Day 2

/in /QIC:
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EC: Emeril, M4L, Yellow Card, Cowboy, Buford, Dawgpound, Brony, Blue Hen, Flanigan, Moby, Peak Weak

FNGs: None
Warm Up:
Everyone picked up new bricks and ran to the basketball courts to circle up.  All exercises where done with the bricks.   The new bricks are brought to you by Midget 4 Life.

Fazio Arm Circles Forward and Backwards
Hands overhead and did circles  — I don’t know the official name
Simbas
Good Morning
Merkins

The Workout:

Jogged to the track for as folks count off by fours.  Even number went one direction odd numbers went the other.  We ran with our bricks until we meet a fellow pax.  Then we did 10 Partner Merkins.  We repeated this two times.

Next up where trips across the fields
Bear Crawl with the Bricks
Bunny Hop with the Bricks
WheelBarrow with the Bricks
Lunge Walk with One Brick

Next everyone lined up shoulder to shoulder.  The guy at the end of the line did a bear crawl to the front.  Everyone did curls with the Bricks.  Then we shifted down one spot.  Ever other shift we did the exercises with air.  After everyone Bear Crawled we did Crab walks and Wonder Bras

Mary:

Circled up at the Basketball Courts for the following:
Carolina Dry Docks
Hammers
Pickle Pounders

Announcements: Nadda
T-Claps (Recognition):  12 Oaks Representing
Prayer:

Moby’s Sister in Law recovering from surgery
Emeril’s dad recovering

My dog ate my homework… 6/29 U-Turn

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FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Two Big Bowls of Quinoa – aka 1776 workout

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First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

Not Much Talk But A Lot Of Sweat!

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

FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!