Posts

_4aae5bec-f68f-4547-8a06-b518201cc373

Did you know that hill is almost 400 meters long?

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

FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

South Wake Invades Dante’s Peak

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

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!