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This rock has sharp edges

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Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

U-Turn 9/28/19 Better late than never

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FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

1 Year for Purple Cobra as a Site

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This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises.  YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns.  Some of these were revisited today for the 1 year site special.  Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement.  We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom.  This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up.  Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D.  Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners.  Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW.  Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up.  YHC pulled out his Bose Speaker to play some Tumbthumping.  Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half.  As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake!  SYITG!

PT OUT!

Time is Relative

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YHC had not done his homework and in excitement/haste had pre-blasted a start time of 5:05 EC / 5:30 ME.  Which would be fine at many of our South Wake AOs but Sheepdog has a publicized start time of 5:15 EC / 5:45 ME.  Eventually there was some mumblechatter on Slack indicating that I was a trendsetter at Sheepdog and with some indication that an early start was somewhat desired.  But…  YHC started to think about the possibility of an FNG dropping in like our newly minted Master Shake did based on the website schedule.  I didn’t want to leave a friendly new guy all alone in the gloom.  So… I walked back the messed up start time the best I could on the Facebooks and Slack.  I also committed to show up at 5:05 anyway.  Peeping Tom wanted some extra miles anyway so if someone showed up for early EC, they would find us.

ECEC:  Peeping Tom and YHC – We covered the Sheepdog EC route the best we knew it ~ 1.5 miles crossing into the neighborhood, hitting both cul-de-sacs and circling the school.  We made sure to pass the shovel flag at 5:15 (normal EC), 5:30 (messed up ME time where we caught up with Forceps), and again before 5:45 (the real deal ME time where we saw a strange shadow appear in the gloom)

         

SHREDDER!!!!

EC: Forceps joined for the last mile.

FNGs: None

Warm Up:

  • Windmill (15x)
  • Daisy Pickers (15x)
  • SSH (30x)
  • Mozy around the lot and into the soccer field.

The Workout:

YHC was inspired this week by the workouts he hadn’t made.  Specifically Purple Cobras Q’d by Warbucks where he debuted the Flat Tire (Exicon pending) and TBD where Double D broke out the Coyote Ugly.  YHC let the PAX know there was inspiration from the week but didnt specifically call out the workouts by name.  Gotta keep em guessing.  Gump did inform me that Sheepdog was known as the low-key Friday workout, no need to go too crazy…  (too bad, plan already made – tv executives… am I right?)

  • No Surrenders – Hands on your head, knee down, knee down, stand up and repeat (20x)
  • Mozy to the truck gate behind the school
  • Flat Tires (by Warbucks) – We partnered up.  One partner pushed the wheelbarrow, the other was the wheelbarrow.  The Wheelbarrow moved forward 4 “steps” before completing 1x Merkins.  The Wheelbarrow continued until they just couldnt take it any more and swapped out.  The course continued the length of the rear of the school with parnters swapping as necessary.
  • Tom had the early finishers do some Turkish Getups… Oops… That’s what I get for asking him to cover while we finish up….
  • Box Jumps  on the wall (20x with minimal no pause)
  • Coyote Uglys (thank you Double D) – Partners, 3 each.  We used the picnic tables and again assumed the Wheelbarrow.  The Wheelbarrow ascended the table on their hands completing a merkin at the seat, the table top, then again on the seat and back on the ground.  Swap until each partner gets 3 each.
  • Mozy to the front of the school.
  • Leave No Man Behind (Partnees) -1 runs the inner parking lot out front, the other holds the position,swap on the return
    • Balls to the Wall
    • People’s Chair
    • Hold Plank
  • Mozy back to the flag and the soccer field
  • Rapid Fire (No Recover)-repeat until exhausted
    • Merkins 5x
    • LBCs 5x
    • Squats 5x

Combatives: OSU – Japanese word with 1000 meanings.  Means “I will do it”, “keep pushing”, does not mean any version of quit.

Dovetail led us in some blocking moves.  Not forceful, steady flow, effortless even.  Also showed us how to pair it with an offensive punch.  Now we are ready for some bar fights.  You missed out LipSync!!!

Mary:

  • Peeping Tom led us through Fozio Arm Circles (I managed to fill the workout so he couldnt do too many Turkish Getups)

Announcements:  South Wake Picnic – Oct 12th.  Sign-up sheet on Slack for food, etc.

T-Claps (Recognition):  Crablegs and Shredder are back!!!  Thanks to 16-bit for calling out this Tclap, positive things happening in South Wake.  Nice to have our brothers back.

Prayer:  Prayers for Shredder going through the loss of his Dad.  Was nice to pray with him this morning.

That’s one ugly coyote

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Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken

We Gave All The F’s

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FNGs: None

Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick.  These two…

The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him).  People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂  We proceeded along the red line in the image.  For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering.  All of our food choices were poor leading up to this 7:15pm run.  With heavy stomachs and some cautious moments we pressed on.

About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called.  You may remember it from a previous R4TJ that he Q’d.  He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course.  There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR.  As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick.  And now, a word from our sponsor…  HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team

Image result for homegrown pizza

Mary: Let’s steal this section for the 2nd F portion of our evening.  The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR.  As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks.  The 2nd F continued on until we transitioned into 3rd F.  Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source.  Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.

At some point we managed to get “serious” and start our 3rd F through Q-Source.  The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation.  You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it.  Empathy is key and avoiding the role of dictator is a must.  Great leadership by Dumbo through the content.  This guy is always on point.

If you guys arent Q-Sourcing, give it a shot one of these weeks.  Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter.  It’s worth-while just being in the room and thinking through these concepts week on week.

Announcements: Oct 12th Picnic, 9/11 stair climb

T-Claps (Recognition):  Dumbo – moving us through QSource every week.  Staying on top of the content and always keeping the conversation spirited and collaborative.

Prayer:  Those in the path of the hurricane.  BRR participants.  Noah’s Ark and his wife Michelle

Labor Day Convergence 7 of Diamonds

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FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up.  Convergence crowd mosey down Sugg Farm Rd to big field with Tree.  Flag was planted and we Bear Crawl Burbee to a comfortable spot.  (YHC called out Grizzly as we Bear Crawl and Burpees were performed.  Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10.  Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 –  28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 🙂
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family

Blasts at Thunder

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Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Will the real Pikachu please stand up?

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YHC signed up to Q Ground Pounder for some personal accountability after a few days of travel and promised 0 running. Headed over from U-Turn just in time to deliver on that promise – found a handful of pax in the parking lot awaiting my (barely) on time arrival.

FNGs: N/A
Warm Up:

SSH x10 IC

Daisy Picker x10 IC

Imperial Walker x10 IC

Burpees for the late arrival of Cupid – 5 OYO
The Workout:

Frankenstein walk to the greenway path followed by duck walk over to our favorite place to count wrong – the bathroom building

Preacher’s chair x50 IC – some reeeeeal questionable counting. We might’ve done extra, who knows

Ascending testicles – 5x Merkins flat on the ground, 5x at 15 degrees, 5x at 45 degrees, 5x IC shoulder taps at vertical, 5x merkins at 45 degrees, 5x merkins on flat ground

Then back to the preacher’s chair x50 IC

We then Imperial Marched to the rock pile where pax were instructed to grab a medium rock flat on one side. We John Cusack’d past the speed bumps towards the parking lot for a round of Bearly Curling to the end (the long way). We then John Cusack’d to the playground for the star of the main event – the Lazy Dora (which apparently is a Diego when done with rocks – we have a name for everything). Split with accountability partner:

  • 100 tri-cep extensions while partner does dips
  • 200 curls for the girls while partner holds plank
  • 300 ru-roh’s while partner holds super man

Much to Cupid’s disdain we did not do pull ups. We Cusack’d back to the parking lot where there was a call for Crab Walks, so we Crab Walked the length of the parking lot with the rocks. We then moseyed down and returned the rocks and circled up on the disc golf putting green for a Ground Pounder classic Mary.

Mary:

Circled up around the disc golf basket pax assumed plank position for a Bear Crawl game of Duck Duck Goose. Shenanigans ensued, but all pax made at least one rotation, including Peeping Tom with Breathtaker.

50x Low Slow Flutter IC wrapped us up right on time
Announcements:

South Wake Christmas Party 2nd Saturday in December – location and details TBD

9/11 stair climb next month – awesome event at Carter Finley stadium in Raleigh. Clown cars will be in play, details to follow
T-Claps (Recognition):

Cupid for setting a distance PR this morning, picking up the 6 during U-Turn, AND still going to Ground Pounder. Dude is on fire!
Prayer:

Noah’s Ark’s M

Halarity ensued during CoT as Cupid identified as Pikachu. Poor guy was smoked.

Always an honor and a priviledge to lead men – thank you for the opportunity.

Don’t Stop Believing

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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!