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7/11 in the City

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

FNGs: Nope
Warm Up:

SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:

7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.

7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:

Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:

Picnic this weekend.

Q swap w/CarPex
Prayer:

Emeril’s sister and friends.

Drowned Rats at the Yard

/in /QIC:
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15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

Tennis at the trot

/in /QIC:
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FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Gloves were a good idea

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

FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.

Always take the stairs at “The Happiest Place on Earth”

/in /QIC:
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PAX of 15, with quite a few for EC, decided to swallow that red pill and post at Disney, “The Happiest Place on Earth”.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for 90 minutes of running in circles around the track, boring…

EC: Cupid, Dahmer, UTI, Quiver, Deadbolt, Pablo, 187, [Lipton and Midget with the Murph, which does include 2 miles]

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x10; Hillbillies x10; Windmill x 10, Sir Fazio Arm Circles 10F, 10R, Seal Claps and Overhead claps.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school to the ticket booth and entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, and Dips.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of monkey humpers,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 5-6 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped at the back of the school for some additional exercises.  Partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of an exercise; partners switched places and repeat.  Exercises were mountain climbers, shoulder taps, Merkins, and American Hammers   PAX regrouped into an Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: Pickle Pounders x20; Homer to Marge: 10 regular, 10 right leg up, 10 left leg up; HAVE A NICE DAY!

Announcements: None

T-Claps (Recognition): All the PAX posting, bringing out new and old faces

Prayer: Countdown’s father’s death anniversary, India, Laettner’s lab work

Disney: The View From The Train

/in /QIC:
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FNGs: nada

Warm Up:

– Good Mornings

Bobby Boucher pulled in late.  He pre-blasted that he would be bringing his wife to the airport.  YHC elected to ignore his burpees.

– SSH

Began a run of a non-conventional loop.  Wanted to nod at the traditional Disney workout but give it a little twist.  Quick Stop by Laetner’s car as he pulled in late for 10 burpees.  He will not be ignored.  Continued on the jog and stopped at the greenway entrance.

– Squats

Return to the main lot

– Goofballs
– Frankensteins

The Workout:

Recover on the jog running towards the opposite entrance.  On the main stretch carioca both sides, quick feet on the curb.  Continued mozy until we got to the small curved lot on the opposite side of the baseball diamonds.

Main Attraction – Bearcrawl Burpee Train – Line up and bear crawl from bottom of the curved parking lot towards the top.  This is completed in an indian run fashion.  When the guy in the back reached the front a burpee was compelted.  This continued until the end of the lot.  END OF THE LOT – Run to the start and RESET!

Replace bearcrawls with lunge walks.  Backwards running got you to the front of the line.  PAX were voluntold to call the workout when they reached the front of the line.  Many of the standards were brought out.  DawgPound flexed his Exicon muscle and broke out absolustions (brutal).

Back to the main lot.  We swapped out 1 group hit the wall for Balls 2 the Wall / group 2 did a workout on the short wall.  Short wall workouts included – Box Jumps, Dips, Step Ups

Mary: Has a back muscle fetish…

  • Superman
  • Flying W
  • Flying T
  • T Merkins

Announcements:  Bed building postponed, race weekend

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition):  Thanks to Shammy for passing the torch, looking forward to my time ahead at Disney!  Thanks to the PAX that showed for the first day.

Prayer:  YHC took us out

The Dawgpound has the Fastest Feet in South Wake

/in /QIC:
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Crazy Ivan Backblast

FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

Crown Hunting

/in /QIC:
PAX: , , ,

FNGs:

Not today
Warm Up:

SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:

Pre-blasted route targeting some Strava Segments.
Mary:

Yoga back in the parking lot
Announcements:

3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):

187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:

Fumunga and his M who are expecting

Fumunga’s friends for infertility