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Last Man Standing

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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

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

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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.

Good Times at Johnsville

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EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Bring Your Bricks- 9 PAX Get 9 Exercises and 2 Miles at the Nut

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YHC’s Q Tour took him to Nutcracker this morning. Rain in the forecast, but that didn’t deter 9 PAX from posting, including Slide Rule who had hoped his newborn would be uncooperative this morning and alleviate his conditional HC from the night before. Alas his 2.0 did Uncle Mookie a solid (see what I did there?), and an uncharacteristic Slide Rule rain post was made.

2 PAX for EC in the form of Flanigan and Nemo. As I arrived and planted the flag, YHC had to decline Nemo’s invite for EC as there were bricks to be found and puddles to confirm prior to the Main Event. After discovery of the bricks to confirm they would be ready for use, YHC returned to the flag to see cars start to roll in. Good crowd, however, I’m starting to feel that global warming having effects on several species that inhabit 12 Oaks. Haven’t seen a Swamp Donkey in some time and have seen a gradual dip in the number of Blue Hen sightings in recent months..Hopefully, we see some sightings soon in the next few weeks.

A hooded Da’Business came strolling in with Fanny Pack not far behind. Fanny Pack was hooked by the pre-blast marketing campaign from the day before, hoping to get his money-back guarantee. Pikachu, Redenbacher, Third Cousin, and of course, Slide Rule rounded out the PAX this morning. 6 o’clock hit and we were off with the following workout.

Warm Up: Light jog around the parking lot in front of the school. PAX then formed a single file line and performed zig zag side shuffles across 6 cones up the hill and around the lot. Performed another series of zig zag side shuffles going the other direction up the hill and around the lot. On the 4th pass, zig zag shuffled backwards from cone to cone and then remained in line for an Indian Run to the basketball courts.

Circled up for some TFB 12’s- Imperial Walkers in Cadence, Hillbillies, Good Mornings, SSH’s, Prisoner Squats (Aaron Hernandez’s- thanks Slide Rule).

Bat Wings- 20 Fazio F\B, Seal Claps, Overhead Claps. Light jog around the track to retrieve bricks from the woods. Light jog back to the basketball courts with bricks and circled up for some Clockwork Merkins- 1-6 o’clock with bricks in both hands as we turned the dial. Not to worry, we were gonna save the best side of the clock for last.

The Workout: With bricks in hand, mosey’d to the lane a good distance from the gate. YHC explained that we would be performing a series of 3X3’s with sprints in between.

Series 1- (Shoulders)

Alternate Arm Shoulder Presses with Brick in Cadence X24

Alternate Arm Front Raises with Brick in Cadence X24

Lateral Raises with Brick in Cadence X12

Sprint to the Gate, mosey back

Realizing we were a good distance away, much too long for continued sprints, YHC instructed PAX to squat hold for the six with bricks in hand. When all PAX were in, YHC instructed PAX to perform lunge walks further down the running lane to shorten the distance.

Series 2- (Arms)

Alternate Curls with brick (palms up) in cadence X24

Alternate Hammer curls in cadence X24

Overhead Tricep Extensions on YHC’s up X24

Sprint to the gate, mosey back

Still not happy with the distance, YHC again instructed squat hold for the six with bricks, and once everyone was in, we bear crawled with bricks to shorten the sprint distance some more.

Series 3- (Legs, Back, and Rear Delts)

Squats with Bricks X24

Alternate Rows with Bricks in cadence X24

Bent over lateral raises with Bricks on YHC’s up X24

Sprint, mosey back.

Squat hold with bricks for six, bear crawl to shorten the distance and then performed a rinse\repeat for one more round.

Mosey’d back to the brick hideout to return bricks and then proceeded in a half moon around the track to the back side of the school. Formed a single line and performed one final Indian Run the long way around back to the flag to circle up for Mary.

Mary: Finished the 2nd half of the clock (without bricks) with clockwork merkins from 7-12 o’clock. Plank Hold for 5 secs and then proceeded with Shoulder Taps X10, Nipplers X10, Plank Hold for 5 secs. YHC managed to keep PAX off the ground for the whole workout up until this point. It was raining and we were already wet, so YHC called for some American Hammers X20, LBC X20, Pickle Pounders X20 in cadence. Transitioned to downward dog, with a slow roll up. Left over Right, Right over Left to stretch out those hamstrings, and as it was raining, instructed PAX to do one final Shawshank stretch…

Announcements: Slide Rule is in initial discussions on an upcoming Golf Tournament, where we’ll need support from F3 SouthWake. Currently in discovery mode, but more details to follow on Slack in the upcoming weeks. 2nd F at Lowe’s Food in Holly Springs on Thursdays…$2.50 pints and fellowship..can’t beat that!
T-Claps (Recognition): All PAX posting this morning in the rain.
Prayer: Prayers for Nemo’s niece, who is recently engaged. Continued prayers for Pikachu’s M with back\neck issues and Wallaby. Also prayers for Flanigan and his cardio assessment.

First Q at Nutcracker and definitely not the last. Had a blast this morning, Men! Way to hold me accountable and always a privilege to lead.

TRX at Tea Time

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FNGs:  None

Warm Up:  With 30 seconds to spare,  planted the flag and gave fist bumps to the three PAX who joined me coming out in the dark 60 degrees for a nice little Murph.  Pikachu was concerned about my whereabouts calling me in 1858.  I was delayed due to parking issues with teenagers at my home.  Regardless, I came in hot behind Dusty and we jumped into a quick warm-up.  Exercises included 10 c of SSH, Don Quixotes, Seal Claps and O/H claps.  Static stretching.

The Workout:  1 mile

100 pull-ups

200 push-ups

300 squats

1 mile run

Introduced a new box of TRX straps offering a modification for pull-ups and push-ups. (Thanks Pikachu for helping me set-up.)  Also broke out the Pandora on the big iPad and played some today’s country.

Mary:  Pigeon poses, static stretches.

Announcements:  5K run (See Slack/FB – Skidmark); Long-ass run at ATT coming up – please support

T-Claps (Recognition):  Fanny Pack for announcing a 9-pack commitment this week  Good luck brother!

First time Fanny Pack came out to Tea Time.  He ended up doing sets of 10, 20, 30.  Huge.  I think he was asked if he would come back and he replied, “I ain’t coming back.”  He clarified later mentioning double posts.

Prayer:  Unspoken; PAX looking for new work/opportunities; PAX injured; Prayers of Thanks for God’s grace and blessings.

Dauber took us out.

Honor leading.  Always enjoy Tea Time.  Consider Q’ing and giving Dusty a break or at least some company!

 

F2 at Black Bottle (Dauber buying). Good mumble chatter about running, training, races, goals, etc.

Only 12 poles…

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PAX: Snap, Pikachu, Emeril, Java, Dawgpound, Buford

FNGs:none
Warm Up:SSH, windmills, fazio arm circles, high knees, butt-kickers, and karaoke.
The Workout: Tabata style: 20 seconds of exercise, 10 seconds of rest, 3 sets each of 4 exercises for a total of 6 minutes per set of exercises.

Set 1 (lower body): Lateral jumps, Pop squats – wide squat followed by narrow squat (dubbed “Rice Crispies” by Dawgpound), jump lunges, sumo squats with kick

Ran to the top of the ramp for Set 2 (upper body): scorpion dry docks, dips, balls to the wall, and burpees.

Indian run around the park to the bottom of the ramp where we did 12s/ladder.  Sprint to the first light pole, do one merkin jog to the bottom of the ramp for 12 star jumps all together, sprint to second pole, do two merkins, jog to the bottom for 11 star jumps, etc etc

Mary: started Mary going around circle and each pax picking an exercise and 10 count.
Announcements: New permanent F2 at Food Lion on Thursdays at 6
T-Claps (Recognition):
Prayer: Pikachu’s wife, Snap’s employment

Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Greenhouse Build @ HSFC

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PAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).

What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.

We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

Murphin Dora

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Pax of 2 for a coupon filled murph inspired Dora at Thunder on a nice wet evening. Fitting that it was murph inspired as the other pax was the site Q for Tea Time.


FNGs: None tonight
Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Fazio arm circles x10 forward and backward

Michael phelps

The Workout:

Grab a coupon (45lb bumper plate) that YHC had in the trunk. One per pair, so just 1 for us tonight.

Mosey over to playground for a modified Dora. Total per pair of:

  • 50 burpees
  • 100 pullups
  • 200 merkins
  • 300 low slow flutter

While partner is doing the exercise the other partner alternates between squat hold, plank, and people’s chair, all while holding the weight.

Following the dora completion we returned our coupon and moseyed over to the main shelter for Bring Sally Up in squats to wrap up our workout.

Mary:

Following sally we did:

LBC x20 IC

Homer to marge (exicon) ~20 times

Announcements:

Tea time’s numbers continue to struggle – AO future is unknown

ATT long run 22Feb20

Prayer:

YHC’s M has had a back flare up