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U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

No Time for Name-o-Rama

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Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

We Pickle Pound This Town

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The Great Eight

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8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets.  Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.

  • 3 sets of 20’s – Curls for the girls,
  • 3 sets of 20’s  – Overhead Tri-press
  • 3 sets of 20’s – Ground Pounders
  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers
  • 3 sets of 20 ct – 6 inches

Mosey to the Bathrooms

3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up

3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)

Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations

  • Aik’n Abs: 15 – 3 ct American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers

Return the Rocks and circle up for COT

Announcements:    2nd F at Harris Teeter Starbucks and 9AM Bass Lake Ale House,  SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City).  Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).

Prayer Requests:  Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt).  WWW took us out.

Fritter

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The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Let me show you my remote collection

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Pax of 4 for the first 2019 rendition of Crazy Time. We omitted running this time to make it to Crazy Ivan EC for the pax joining the inaugural class of the Fritter Foundation.

Warm Up:

YHC did SSH x10 to start promptly at 0430.
The Workout:

Since it was wet we audibled form the playground to the lower picnic shelter.

x100 Upright rows on the benches

x200 Pickle Pounders

x300 Homer to Marge

Pax all did 10/20/30 and were off to Crazy Ivan EC by 0500

Indian Run Stackem Up Suicide for Fritters

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Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer