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One More Hill to Climb..

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Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.

No Extra Time for You!

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I pulled up to setup and there were a lot cars there already.  This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips.  He was just taking his time making his way to the playground.  Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup.         — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:
Row
Kettlebell rows
TRX Station 3:
Tricep Press
Kettlebell Tricep Extension
Battle Rope Station
Alternate Rope
Low slow flutter
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall.  3 Pax Members counted down from 10.

Ran back to the stations for the following.  During the following section the Q asked for extra time.  Not much love was given for the following request.  Apparently F3 workouts start and end on time.    🤷‍♂️

TRX Station 1:
Cable Cross         — Timer 20 Reps
Kettlebell Chest Press
TRX Station 2:
Ts to Is
Kettlebell Bent over Rows
TRX Station 3:
Bicep Row
Kettlebell Bicep Curls
Battle Rope Station
Thunder claps
Kettlebell Swing
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

Maybe It’s Maybelline

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24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

Howling Monkeys, Duck Jousting, and a Virgin Q

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13 PAX showed up for a Virgin Q by YHC.  It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.

Warm Up:

Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.

Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC

The Workout:

YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.

PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.

It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.

On the mosey, we partnered up and did the following on arrival:

Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.

Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.

25 LBC’s IC then moseyed back to soccer field for Mary.

Mary:

In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:

Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.

When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).

With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.

Announcements:

Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).

Prayer:

Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!

ATM Machine Open for Business

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It was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyone  if you were there and not on the list let me know so I can add. We had 19 strong.

Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles.  Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x.  On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong.  On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count.  On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer

Thanks for all the hard work out there this morning.  Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.

I’ve never seen lights worn like that

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Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.

The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)

New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.

Welcome FNG Boogie

Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)

Sideways rain and deep puddles

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PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.

EC: Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House

Warm Up:

With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:

The PAX split in to 2 groups and did an indian run over to the large parking lot.  The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side.  Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top).  With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.

Mary:

Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:

see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:

Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,

Return of the BAM!

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EC: Deadbolt, Mookie, Pac-man (This is all that really counts since they are going for the fritter.  Sorry Nemo).  Nemo

Warm Up:

Quick lap around the Soccer fields.  Circled Up on the Soccer fields.  Plank for the six
Side Straddle Hops
1 Burpee
Good Mornings
2 Burpees
Hillbilies and Imperial Walkers
3 Burpees
Squats
4 Burpees
Windmills???
5 Burpees

The Workout:

Headed to the greenway path behind the soccer fields for 7s

Run to the bottom of the path do 6 Burpees
Run to the top of the path do 1 Squat Jump
Repeat decreasing the Burpees by one each time you got to the bottom and increasing counting down by one the Burpees and increasing the squat jumps by one at the top of the path.

Snake Indian Run from the greenway path the long way to the abyss.  When I say long run I mean we ran to Fuquay to the abyss.  Apparently Emeril does not like fun for there where extra 5 burpees for having to much fun.

Did three trips up and down the stairs.
At the top 10 squats
At the bottom 5 Burpees

Mary:

Ran back to the parking to circle up for the following:
Break Dancers
LBCs
Homer to Marge
Freddy Mercury

Announcements:

See Facebook and Slack
Last day for new shirt order

Prayer:

Matt and his son’s hockey teams travel to Florida
Buford and his recovery
Double D
First Responders

Built Ford Tough

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Cold, Q-Swap, and Fritters couldn’t keep 7 men from R4TJ this morning. Q arrived to multiple Ford Trucks in the parking lot. Cowboy present and a very similar matching track of an unknown Pax. A big congrats to Nemo for the purchase of his gray F150. 7 Pax, 3 F150’s.

Warm Up: We just started running.
The Workout: Pax journeyed out of Ting, across Main St. and into Bridgewater for some hill repeats and runs. Q would call out a location and a pace (1/2 marathon, 10K, 5K, 75% sprint, etc.). As leaders reached the end they would circle back for the 6. Made it over to the back of Bridgewater for some hill repeats at different paces. Finished back at Ting with a grind up the ramp. All pax started and finished at the same time.
Mary: Dawgpound led the Pax in some stretches.
Announcements: See Pikachu’s posts in Slack and FB. Run for Dee Dee 5k. See Skidmark for details or check it out. https://www.eventbrite.com/e/3rd-annual-run-for-dee-dee-5k-registration-53217133880
Prayer: DoubleD, Buford, Raleigh Police Officer

Disney Qswap

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33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,