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We Don’t Do Bear Crawls Here

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YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!

EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)

FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!

We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.

Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.

Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!

Sheepdog 10/16/20

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3 Pax braved the rain and got it done at Sheepdog! All 3 With EC. Way to go.
FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Good Mornings, Michael Phelps, IWs & hillbillies.
The Workout: Kicked off the workout with 100 core; 25xLBCs, 25xGiant Cockroach, rinse and repeat. Then pax traveled across the two brick knee walls by moving 3 and then 3 exercises; Eerkins, Dips, Diamond Erkins, etc. lunge walk between knee walls. We mixed in other exercises with WC Strikes, blocking, squats, and squat kicks.
Mary: Homer to Marg, Box Cutters, Monkey Humpers, Low Slow Flutter, American Hammers, heal taps, Freddy Mercury.

Announcements: HS Food Pantry work, Needmore Ruck to FQV Food Pantry.
Prayer: pax, families, Divetail’s move.

Dora returns to Possum Trot

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It’s been a while since I Q’d Possum Trot and, seeing whereas I’m the site co-Q, I probably should.  To be honest, the Q-Sheet has been pretty full so there hasn’t been a lot of need for me to which is a great problem to have.

Often times I try to get too creative with my Qs and forget that sometimes the tried and true things are that way because they work.  That said, I decided to do something I haven’t done in a long time, the Dora.  Or two of them. Whatever.

FNGs: None

EC: Fram, 16-bit, Norm, H1N1

Warm Up:

SSH x20

Windmills x10

Daisy Picker x10

IW x10

Hillbillies x10

Sir Fazio Arm Circles x10 Forward and Reverse

Seal Claps x10

Overhead claps x10

The Workout:

PAX paired off for the first of two Dora’s YHC had planned.  The first one was a standard one, 100 merkins, 200 LBCs, and 300 squats.  While one partner was doing reps the other was running a lap around the outside of the tennis courts.  Continued until all reps were complete.

For the 2nd round we went and got rocks and lined up at the end of the parking lot.  This round was 100 triceps extensions, 200 curls for the girls, and 300 trunk twists.  The non-rep doing partner John Cusacked a rock about half way up the parking lot and back.  We started to run out of time so at the end everyone divided up the number of trunk twists they had left and the teams pumped them out so we could wrap up.

Mary:

American Hammer x10

Sleeping Hillbillies x10 each side

Homer to Marge x10

Pickle Pounders x10

Announcements:

Needmore ruck heading to Mama’s house this Sunday morning and doing a non-perishable goods drop off. If you want to do the ruck bring some food.  You can also chose to donate $20 either in person or via the South Wake Paypal account.

H1N1 is looking for a Q for Casino Royale on the 23rd

Prayer:

Unspoken

 

010000

Arnold says, “You have to Shock the Muscle”

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YHC saw something recently from Arnold talking about how the mind eventually can hijack the gains from a workout. The premise is that if we do things similarly over time, our mind will prepare the body to reduce the shock of the exercise. Therefore, you never expose weak points or get full gains from the same routine.

Even as Q’s, we can settle into certain patterns. SSH or GM’s come first. Ab exercises come last. Cadence counts to 10. Let the pax know what’s coming. We don’t just do BTTW or People’s Chair with tiny breaks.. then do it again…and again…and again. Today’s workout had the goal of having pax be unprepared for what might come, thereby having them realize some more gains (hopefully).

EC: Norm, Gamecock, YHC.

FNG’s: No… but saw some fellas I haven’t seen in weeks at The Nest.

Warm Up: Good Mornings x11, Frankenstein’s x 8. Mosey to the corner.  Imperial Walkers x21, mosey to the next Corner. Windmills x 7, mosey to the next corner. Hillbillies x 14, mosey up the hill to do Moroccan Night Clubs x 19.
The Workout: Mosey down to parking lot to do a full down and up (mostly) leg ladder.  It included: 25 squats, 20 zebra kicks, 15 sumo squat jumps, 10 reverse lunges, 5 IC fast feet counts, and 1 burpee.

Next Thang was a series of pax count People’s Chair on the Wall.  I think counts were 13, then 11, the 7.

Next, a bearcrawl/ fastfeet medly across the parking lot length.  We returned with a lunge walk/ typewriter the curbs routine.

We next did BTTW w/ a pax 12 count, then repeated with a pax 9 count.  We did Annie’s and Shoulder Taps between sets.

Now… not Mary but a core ladder down and up. We did 25 LBC, 20 Dying Cockroach, 15 LSF, 10 Homer to Marge, 5 Pickle Pounders, 1 Peter Parker.

Next a Sprint ladder. Varied lengths of sprints across the lot followed by exercise and return mosey   Exercises were: 5 burpees, 10 star jumps, 15 merkins, 20 Mountain Climbers, 25 SSH. Have a nice day!

Mary: In the workout.
Announcements: Martini shared a word about goal GETTING. Goals are set sometime Jan. 1st.  Goals are GOT during Oct.-Dec. Good Reminder!
T-Claps (Recognition):
Prayer: Military, first responders. Pastor in N.Raleigh (Norms friend), HS family losing son to accident.  Our Nation with so much strife.  Norm took us out.

Billy Madison 12 grades

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FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

It was a beat down!

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FNG’s: None

Warm Up: We merged Red October with Mutiny for warm-ups. Moseyed around the track. Warmed up in the circle near bathrooms. 15 SSH, 15 Imperial Walkers, Hillbillies, 15 Windmills, 10 merkins, 10 Daisy Pickers, 15 Sir Fazios (F/B).

The Workout: Picked out coupons from the back of my truck, Thang 1-met at top of hill tennis courts. 1st round-Top of Hill, Curls for the girls, tricep extensions and rut rows. Partner ran to bottom of hill at culdesac and at the entry point 15 burpees and on the exit 15 monkey humpers…ran back to top and traded off. Repeated until down to 15/10/5. Rinse and repeat Top of Hill-bus drivers, trunk twists and ground pounders…partner ran to bottom of culdesac and on entry 15 merkins and on exit 15 big boy sit ups. 15/10/5 and this completed the work out.

Mary: We got there a little late. Joined in with Red October for some stretching.

Announcements: Ultimate under the lights. More to come.

Prayer: Dauber took us out.

“I should’ve went to Garner”

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FNGs: None
Warm Up: Mosey around outside of tennis court. SSH 15 count I/C, Double time 15 count I/C, Smurf Jacks 15 count I/C. Sir Fozio Arm circles forward and Back, Windmills, Good-mornings, Chest & Back Stretch.
The Workout: 2 groups of three with a cinder block each. 1 PAX run appx 400m around Tennis court, 1 PAX on various exercises on Cinderblock. (Shared Leadership) 1 PAX run up hill and bear crawl facing down the hill. (once explained various audible but undiscernible mumbles.) Running Pax were timers, Rotation was from blocks to hill. Hill to run. Run to blocks. We made 4 cycles through.
Mary: I felt we had been neglecting this portion upon several posts YHC has lead and attended.  Conscious decision to give about 10 min to this. I am sore…so definitely been neglected. Exercises: LBC I/C 15 count, Reverse LBC I/C 15 count, Full LBC I/C 15 count (need a better name for this one…maybe tacos or Half V’s). Full ext Boat Canoes I/C 15 count with a 10 count V-up hold at end. Right and Left side Oblique v-ups I/C 15 count with a 10 count hold on last rep. Side arm balance with alternating single arm plank. I/C 10 count.

Announcements: F3 Southwake TED talk from Dahmer. Recording to be shared, watch if you can.
T-Claps (Recognition): Each PAX gave one Praise.  (Family, Daughter’s Birthday, God’s Grace, Vacations, New Jobs)
Prayer: Each PAX gave one Prayer. (Travel, Family, Country Divided, getting kids back in school, Health/Medical, Dealing with the Jesters in your life (Pride)

TUT you say?

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FNGs: Nope
Warm Up: Mosey down around roundabout and back to picnic area.  SSH (STD/DBL/SMURF) I/C, Sir Fazio arm circles forward 20 I/C, 20 sec reverse I/C. Windmills, Frankenstein’s, Imperial Walkers & Hillbillies.
The Workout: Time Under Tension (TUT) at every ten second interval the weight moved in motion. Always tension on muscle during exercise. PAX partnered up. 4 groups. First Cycle. Group 1 (Curls For Gurls) Group 2 (Squat hold w/press) Group 3 (Tire Squats) Group 4 (Weighted Merkins) Partner 1 does exercise while Partner 2 was I/C @ 60 sec doing SSH or Plank hold. Rotated through the stations. 2nd cycle (Tricep Ext), Tricep Kickbacks, Lawnmowers, Weighted Push-ups. 30 sec I/C with SSH and Plank holds. Short side bear crawls / Long Side moving BTTW. Squat hold for the 6.
Mary: Leg climb and two hand heel taps.
Announcements: None
T-Claps (Recognition):  Fonzie & LED EEC and Norm for EC
Prayer: LED Uncle with cancer, two PAX with friends having marriage problems.

The boot doesn’t disappoint

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U-turn featured a new route this Saturday…9 PAX showed up to brave the gloom, after a short warm up, all set out on a little over 5 mile jaunt.

All easily navigated 55, then onto Ting park for a steady climb up business 55.  A right turn through downtown and a trip down Library Hill was a welcome change.  A little route shake up every now and then is a good thing, all PAX enjoyed the change.  Mary consisted of some light stretching and then 2ndF.

Announcements: Dahmer TED talk

Prayers: Crab Legs, Moby’s Dad, Skid’s dog and recovery

Sheepdog 9/25/20

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FNGs: none.
EC: only Shredder for a soggy jog.
Warm Up: Mosey to the front to find some cover. SSH, Sir Fazio Arm Circles F&B, squared moroccan night clubs, Imperial Walkers and Hillbillies. Finished the warm-up with Wall of Defense and Muay Thai strikes.
The Workout: Wall sit for a 60 count. Then, one Pax set the duration with 50… scratch that, 100 (thanks Dovetail) Wing Chun style strikes. Other Pax lined up down the brick knee-wall for tons of fun!  Erkins, modified squats, LBCs, TUT Diamond Merkins, crab Cales,Low Slow Flutter, 1 leg Homer to Marge. Ended on Capoeira push-ups.
Mary: More LBCs, Giant Cockroach, “Not Peter Parker’s.” Dovetail wrapped us up with some active stretching.
Announcements: TEDtalk on 9/29 at 8:00.
T-Claps (Recognition): Boo Boo, 2nd post.
Prayer: Dovetail’s move to AZ.