Mookie – Page 16 – F3 South Wake

Posts

Where My Dogs At? Good Guy Miles for 4 PAX at AGS..

February 23, 2020/in Any Given Sunday /QIC: Mookie
PAX: Mookie, Oboe, Redenbacher, Vasoline

No Q Tour travels this morning for YHC. It’s Sunday and as site Q of AGS, there was planning involved, but nothing that would require a walk through. Pre-Blast offered ‘Good Guy’ miles, nothing too crazy, no hill repeats, no Crossway, no slippery bridges…just straight flat road miles for all those in need of a shake out run from the day before, figuring there may be a need given the Strava feeds. A 3 mi EC was also planned for those in need of extra mileage. Certainly, YHC was in need of more miles this week having traveled on Monday and Tuesday, but who else would show?

Only received an Aquaman “SC” from the night before and a M4L- “Asking for a friend” rucking request, but you probably know how that ends.

Arrived to Womble around 5:20. Redenbacher was already there. Planted the flag, grabbed the light up vest and we were off. A nice even paced jaunt up Stinson to Rogers St. and then onto Main past Sir Walter (where M4L would have stopped for coffee if he showed for the ruck) and behind the parking deck where Ivan meets. Have big plans for that AO this coming Friday after taking a closer look at the surroundings this morning. Proceeded straight past Downtown Train and then a right on Earp, following all the way to a right on Bass Lake and then Stinson back to the flag. Arrived back to see 2 new cars parked in the lot.

Oboe had just pulled up and the owner of the other vehicle was stretching on the curb. At first YHC had thought it was Sprinkler. As I arrived closer, I didn’t recognize the face and did a double take. Could it be? “Hi, I’m Keith,” he said. The past 3 weeks have yielded 2 new FNG’s at AGS. Shout out to Farva for headlocking “Keith” this morning to join this thing we call F3.

5:28 and still no sign of any other PAX. Where my dogs at?….YHC gets it. There were alot of miles yesterday and Sunday’s are typically a day of rest for many, but would like to see some more folks on Sunday over the next few weeks. Gave our FNG the disclaimer and warmed up with the following series of exercises

FNGs: Welcome Vasoline. YHC, Redenbacher, and Oboe had a tough time with the naming ceremony this morning. We really needed Dawgpound on this one. Vasoline works in the beverage\soft drink industry with Farva and tried to come up with obscure soda references to start. After a few minutes between teetering on Shasta and Fresca, and a beverage called Moxie that YHC came up with that neither Oboe or Redenbacher had heard of, we then started asking about sports teams and favorite bands. Smashing Pumpkins and Stone Temple Pilots came up and we settled on the STP classic- Vasoline.

Warm Up: Light jog around the lot. Frankensteins and lunge walks to the middle. Carioca L\R, R\L. Circled up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, GM’s X10, Fazio 10F\10B, Prison Squats X10, Squat Hold while YHC explained the route.

The Workout: From the tennis courts, PAX would proceed the long way around the baseball fields and up Grigsby to the neighborhood on the right of the Sugg Farm gate. Follow it down to the greenway and then a right to follow the newer greenway extension back to Grigsby. Followed Grigsby past Stinson and a left on Rogers St., past Main and behind to Earp (just like the EC route), but a right back on to Raleigh St. and then Stinson back to the flag. PAX got between 4-5mi with several pick ups of the six.

Mary: Stretches- Pigeons, Downward Dogs, Right over Left, Left over Right. All while watching a tremendous sunrise.

Announcements: Forceps’ son’s memorial service is Saturday, Feb 29th at Hope Church from 12-2. Check Slack for updates.
T-Claps (Recognition): All PAX getting out this morning in the cold and putting the work in.

Prayer: Prayers for Forceps and his family. Wallaby and those battling substance issues. All military and first responders. YHC took us out.

You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!

February 22, 2020/in Disney /QIC: Mookie
PAX: 187, Bobby Dall, Dawgpound, Doc, Emeril, Java, M4L, Mookie, Nemo, Pikachu, POTS, Quiver

Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.

This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.

Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.

Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.

Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).

Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.

Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.

The Workout:

Birthday Party#1

Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.

PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.

Birthday Party #2

Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..

Corner 1- 2 Burpees

Corner 2- 2 Burpees, 20 Prisoner Squats

Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers

Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps

Formed 2 Indian Run lines again and took PAX to the abyss

Birthday Party #3

At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out

YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor. Mumblechatter was really low this morning and appeared to be all business.

Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.

Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.

Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!

Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.

Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families. YHC took us out.

What’s the Deal with Cusack and Rocks? 9 PAX Fly Some Kites at Possum Trot

February 22, 2020/in AO Post, Possum Trot /QIC: Mookie
PAX: 8 Bit, Banana Seat, Breach, FedEx, H1N1, M4L, Mookie, Noah's Ark, Sprinkler

Q Tour continues, and YHC saw a place on the Q sheet Sunday after Banana Seat called out the need to fill in all those pink spaces for this week. Yeah, I’d be fresh off a business trip the day before, but I’ve got many more to go before completing the SouthWake cycle. May as well cross another off the list if its available. YHC has a love hate relationship with Possum Trot. It’s dark as $hIt out there in the winter and in the summer, its riddled with fire ants and other nasty things Dauber makes us run through when he Q’s. That hill to the guard rail is always sketchy too, but it does have several amenities that can provide a perfect formula for beatdowns, especially long running lanes by the baseball fields and a wide open set of tennis courts.

One of YHC’s personal favorites of all time was when DoubleD brought a whole firehouse kit, complete with hoses, water jugs, and barbells. He had us running up and down the lane to put out a fictitious fire. This was on a muggy morning and remember thinking, WTF. No way I could have duplicated that this morning with limited supplies and imagination, but knew I had to do something with overhead work to simulate kite flying, keeping in line with the spirit of this Q and AO.

Pre-Blast showed YHC flying a kite. The picture was taken about 3.5 years ago on a beach, where YHC was flying a kite, not because I like flying kites, but because that was the activity I chose rather than wanting to jump in 30 degree waves with my son in Maine. Also, partly because YHC was 225lbs and didn’t have the energy or the want to run around. At the time, YHC thought he was operating at 100%. Great job, great kids, supportive wife, but no energy or desire to do anything extra. Was definitely missing something, but health and connections outside of work took a backseat, gradually leading to sad clown syndrome and deep denial. YHC was comfortable and have learned that when you are comfortable, you don’t grow so to battle that, YHC is trying new things like trying to Q all the SouthWake AO’s and beyond that Q 1-2 times a week (all with the aim of each workout being unique).

Arrived to the parking lot and got concerned as the only person YHC had seen was H1N1. It was early though and while H1N1 was out getting his early EC, I took the time to get the lay of the land and place some cones out by the baseball fields. Got back to the car and it was 5:23, still early, but no cars. Guess these guys in Fuquay do it differently, maybe more fartsacks than I thought. Then the headlights started to flow in. Banana Seat, Noah’s Ark, Sprinkler, Breach, 8-Bit, Midget, FedEx. H1N1 arrived back somewhere in between Banana Seat and Breach.

5:30 hit and asked PAX if they brought their lawn chairs and kites. If they didn’t, M4L had a lawn chair in his trunk. All those who wanted to be comfortable could sit in the lawn chair and fly a kite, all others could follow me for some quality work in the gloom.

Warm Up: Skinny loop around the tennis courts and into the courts for some alternating side shuffles are around the baseline, weaving in and out of each court. Led PAX back out of the courts to circle up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X20, Fazios 10F/10 Back, Seal Claps X20. SSH X20. Fellowship run back around the tennis courts to retrieve a rock.

The Workout:

PAX retrieved rocks (some extremely larger than others- Breach) and cusacked them down with tricep extensions in cadence to the concession stand. Circled up for some squats on YHC’s down and up. Placed rocks down and did some modified clock work merkins, where PAX placed both feet on the rock and did 10 merkins on YHC’s down, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins.

Mosey’d over to the concession wall and did some B2W’s in cadence to 20 and then back upright for People’s Chair in cadence to 20.

Rinse\Repeat one more time (2 Rounds Total)

Cusacked the rocks outside the fence and gathered around the first cone that was layed out for some Rut Rows X20 on YHC’s up, Cusacked to the next cone 15 yard further down and performed rock curls starting position at the bottom to the middle X 20. Cusacked the rocks to the next cone 15yards futher and performed rock curls from the top to the middle X20, and then cusacked 15 more yards further and performed rock curls from the bottom all the way to the top X20. Cusacked back to the start

Partner Up: Partner 1- Squat Hold with the Rock; Partner 2- Suicides to each of the cones and switch

Rinse\Repeat (2 Rounds Total)

Cusacked the rocks all the way back to inside the tennis courts and had PAX line up along the baseline for some deconstructed Jack Webbs. On the baseline PAX performed uneven merkins on the rock with left hand on rock\right hand on baseline. Performed 5 on each side for a total of 10. Moved the rock out of the way and performed lunge walks to the other side of the same court. Knelt down for some Jack Webbs X20 in cadence. Mosey’d back to the start.

Rinse\Repeat but this time up’d the uneven Merkin count to 20 total and 40 Jack Webbs in Cadence. Cusacked the rocks back to the pile. Instructed PAX to get into an Indian run from the tennis courts and encircle the entire lot in front of the tennis courts. Mosey’d back inside the tennis courts

Mary: Plank hold for the six. Shoulder Taps X15 in cadence, Right Arm up\Right foot up, Left Arm Up\Left Foot Up. It was damp and rainy, so had to flip em all over on their six for American Hammers X20 and a quick transition to Pickle Pounders X20. Downward Dog and a gradual roll up into a Shawshank. (Have a Nice Day upright).

Announcements: 3rd F opportunities on Slack. Forceps’ son, Jon’s service is next Saturday, Feb 29th from 12-2 at Hope Community Church.
T-Claps (Recognition): Those getting out and after it in the rain
Prayer: Prayers for Forceps and his family. Lipstick’s family and his sister. Wallaby and those battling substance abuse issues. All those unspoken. YHC took us out.

Last Man Standing

February 17, 2020/in AO Post, Paradise City /QIC: Skidmark
PAX: Buford, Dawgpound, Deadbolt, Doc, Java, Lipstick, Lucky Charms, M4L, Mookie, Pablo, Pikachu, Skidmark, Snap

YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
1st round needed to be completed in 2:40 (includes running and exercises)
2nd round 2:35
3rd round 2:30
So on and so forth
We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Take your time, we will wait.

February 17, 2020/in Any Given Sunday, AO Post /QIC: Coal Ash
PAX: Abe, Bobby Dall, Coal Ash, Fanny Pack, M4L, Mookie, Slide Rule, UTI, Yogurt

Ten for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.

FNGs: Nope.

Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.

The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble

Mary:

Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.

T-Claps (Recognition):

Prayer: Forceps and his family

Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP

February 16, 2020/in AO Post, Ground Pounder /QIC: Mookie
PAX: DOA, Fanny Pack, M4L, Mookie, Redenbacher, Schroeder, Shredder, Sprinkler

Q Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.

Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.

Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.

Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.

Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.

The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.

Station 1: All with Rock

Squats X20 on YHC’s Up and Down

Squat Presses X20 on YHC’s Up and Down

One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”

Finished up this station with Upright rows X20

Cusack’d to Station 2

Station 2: All with Rock

-Ground Pounders X15

-Simba’s X5 left to right\right to left

-Wonder Bras X20 in cadence

Cusack’d to Station 3 (Playground)

Station 3: (Playground) All with Rock

-Uneven Merkins on Rock X10

Derkins X10 in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position

Dips with Rock X15

Cusack to Station 4

Station 4: All with Rock

-Overhead Presses X20

-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)

-Tricep Extensions X20

Station 5: All with Rock

“Nemos”

-Start at top curl half way X25

-Start at bottom curl half way X25

-Start at bottom all way to top X25 (all exercises in cadence)

YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”

Station 6: (Back side of the bathrooms along the wall)

-Peoples Chair with Bus Drivers X15 in cadence

-Balls to the wall X20 in cadence

-Peoples Chair with Bus Drivers X15 in cadence

YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.

Station 7:

Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back

Rinse\Repeat

Back to the rock pile for 2 burn out sets of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).

Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!

Announcements: Check slack for 3rd F opportunities

T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.

Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

February 15, 2020/in AO Post, Cletus /QIC: Mookie
PAX: Abe, Banana Seat, Breach, Coal Ash, Cupid, Da Business, Dahmer, Doc, Fanny Pack, Full House, Java, Katniss, Lucky Charms, M4L, Mookie, Pikachu, POTS, ShamWow!, UTI, Yogurt

Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Curb Appeal.. 10 PAX Post to TBD for a Valentine’s Day Dress Rehearsal

February 12, 2020/in AO Post, To Be Determined /QIC: Mookie
PAX: Cinder, Dahmer, Deadbolt, Fanny Pack, Java, M4L, Mookie, Oboe, POTS, Snap

Open spot on the Q-sheet and another opportunity for YHC to continue his SouthWake tour. This time through familiar territory. TBD is one of many AO’s that is operated out of Womble, the home of many memorable beatdowns and sunrises.

Though familiar territory, YHC arrived early to mark the back lot beyond the soccer fields. Planted the flag, greeted Deadbolt as he made his way to start EC along with Dahmer, who also arrived early. There were many exercises on the menu this morning. YHC pulled a Maybelline by writing them down in chalk on the pavement along with a series of marks to help PAX know where to start and stop.

Arrived back to the flag to witness a series of cars start to roll in. Pots, Java, Oboe, Cinder, Snap, Fanny Pack, and yes- a Midget sighting. After a series of fartsacks and numerous alarm malfunctions this week, he made it.

At that time, FIA started rolling in. Not sure of their workout this morning, but the amount of gear that was being carried to the picnic shelter was significant. Whatever was planned possibly included a week long trip afterwards. 5:30 hit..no FNG’s. Go Time..

Warm Up: Light jog around the lot, leading PAX to the first tennis court on the right for shuffles around the perimeter of the court, alternating lead leg on direction of the shuffle. Exited the first court and proceeded to the next for a rinse repeat and then back out to the lot, leading PAX to the far end of the lot to circle up for the following:

Imperial Walkers IC X10, Hillbillies X10, Good Mornings X10, Prison Squats X10, Bat Wings-Fazio F\B X20, Seal Claps X20, Overhead Claps X20. Mosey to the shelter single file past the FIA workout and to the left around the soccer field Indian Run style.

The Workout:

Brought PAX almost to the backside of the lot, where we converged for some lunge walks back to the speed bump in the center. Instructed PAX to find a parking spot and fill it. With each PAX occupying a parking space, they would sprint to the opposite space directly across and plank hold for the six.

Within this parking space, PAX would perform 1 burpee and mosey back to the start. Sprint back to opposite space and perform exercises in the following pattern

1 burpee, 2 curb merkins- sprint back