Posts

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

Q school 2020 KickOff

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

Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

Building a Flow with your Host Dawgpound

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

It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

Mike..Mike…Mike..HHHHHUUUMMMPPPPPDDDDDAAAAAYYYYYYY!!!!!!!

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

EC: @Reddenbacher, @Emeril, @Deadbolt – Ran EC in reverse.

FNGs: Mike Sheridan –  Now known as Alamo

Warm Up:
Jog to soccer field.  SSH, Good Mornings, Windmills, Daisy Pickers

The Workout:
Originally I was going to utilize the @Deadbolt special and do four corner repeats in the big parking lot followed up with some Abyss training.  But during my EC run I came up with a new plan to keep everyone moving (Pakistani Runs) and hitting all the great rides Disney has to offer.

Ride 1 – Started at the soccer field after warmups.  Balls to wall on the fence, run to midfield 15 Merkins, run to the other fence Preachers Chair. Back to midfield for Merkins.  Noticed someone standing near the bathrooms waiting on us and as we got closer realized it was @Crablegs.   5 burpees for everyone.

Ride 2 – Next stop the abyss.  One line Pakistani Run partner up on the way.   1 partner LBC’s at the top while the other partner ran down into the abyss and did 10 star jumps.  Back to the top and swap.
Round 2 partner 1 did squats while partner 2 ran down and did Merkins.  Swap.   Core work while we waited for the 6.

Ride 3 – One line Pakistani Run to the Big Parking Lot.  4 corners.  Corner 1 at the start 3 burpees.  Jog/run to corner 2 6 burpees.  Lunge walk corner 3 9 burpees.  Jog/run to corner 4 12 burpees.
Core work while we waited on the 6.

Ride 4 – Mosey to the hill behind the big parking lot.   Partner up again.  Partner 1 run to the top of the hill while Partner 2 did Prisoner Get Up Squat Jumps (PGUSJ), one of my new favorite exercises that @Dawgpound introduced to us last week.

Ride 5 – Mosey to the stairs behind the school.  5 Turkish get ups.  Run up stairs and around to the football field benches near the ticket booth.  Dips until the 6 showed up.  @Dawgpound ran us thru some of the best Russian Dips ever.

Pakistani run back to the big parking lot because @Midget for Life left his sweatshirt.  FNG was pretty tired at this point so @Dumbo stopped to provide encouragement while Pax ran ahead to parking lot entrance and did more Squats followed by the @Nemo special Goofballs led by @Midget for Life.  FNG caught his breath so finished the Pakistani Run back to the flag.

Mary:
Downward dog calf stretches.  Pigeon.

Announcements:
Thursday 1/30 4pmish – Help Snap move out of his office into storage down near @Pikachus house
Long Ass ATT run – 2/22 7am
Brought Mike into the circle to name him. After he gave us his background info I was ready to call him Hump Day but @Dumbo asked one more question.  “What was your first job?”.  Mike’s answer was “I worked at a rental car agency”.   @Dumbo appropriately named him Alamo

Feb 2nd – Greenhouse build at HS Food Pantry.  HC for a count. Don’t want to overwhelm the kid running it.

T-Claps (Recognition):
All the Pax for continuously encouraging Mike/Alamo throughout the workout.  I heard so many Mike, Mike, Mike… that thought for sure we’d name him Hump day.   Special thanks to @Midget for Life and @Dumbo for working with him.
@Dumbo for going to Central Prison on Tuesday to meet with those in prison and helping to run a bible study.  While there he found out they’ve been doing F3 3 times a day.

Prayer: @Quiver has a family friend that is 70 and was just diagnosed with ALS, @Crablegs, men at Central Prison, @Snap, @Wallaby

David Goggins Stay F’ing Hard

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

EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

QSWAP DAY 5: UTI ….. FOREVER MORE….

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

A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

Abe Gets Hot for Teacher

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

YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo

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

FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop  Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed

3 Year Mixed Bag

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

Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Week 5 day 2

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

EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

Wallaby and his family
All Families during the Holidays.