Tag Archive for: Pikachu

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

Modified due to rain

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Pax of 3 for modified Murph today because the pull-up bars were wet.  Rain didn’t stop us from running though, followed by sets under the pavilion.

Warm Up:  Run one mile

The Workout:  Modified Murph, substituted pull-ups with burpees.  Half way through workout we figured out that following 5 burpees with 10 merkins was a bad idea.  For second half of the sets we did LBC’s instead

Total workout:  50 Burpees, 50 LBC’s, 200 merkins, 300 squats

Mary:  Run one mile

Announcements: None

Prayer:  Silent

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!

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Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.

This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.

Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.

Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.

Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).

Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.

Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.

The Workout:

Birthday Party#1

Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.

PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.

Birthday Party #2

Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..

Corner 1- 2 Burpees

Corner 2- 2 Burpees, 20 Prisoner Squats

Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers

Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps

Formed 2 Indian Run lines again and took PAX to the abyss

Birthday Party #3

At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out

YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor.  Mumblechatter was really low this morning and appeared to be all business.

Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.

Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.

Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!

Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.

Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families.  YHC took us out.

First Appearance of the Steel Mace

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Snow came the day before. Still 10 men braved the chilly weather to come see the steel mace!!

FNGs: Nope
Warm Up:
Quick lap to warmup
Circled up for the following
Good Mornings
Fazio Arm Circles
Leg Swings both directions both legs
BackStroke
The Workout:
Counted off by three. We had four stations, but I wanted groups of three since there were three Pax present that had already did a steel mace workout. They should be the Shepard for the steel mace. The goal was to keep the legs fresh for tomorrow’s long ass run.

3 complete circuits. Each Station was 2 minutes and 15 seconds. Each pax did 5 to 10 reps each exercise. After completion keep on going till the timer sounds.

Station 1:
Stairs — Run them or carry a bell. Just get up and down them.

Station 2:
Kettlebell
LawnMowers
Push up On the Bell
Push Press
Chest to Chest in bridge

Station 3:
Battle Rope and Core
Battle Rope
Midget Love Handles
Midget Getups
Midget Cookie Pouches

Station 4:
Steel Mace
Upper Cut
Bent Over Rows
Side Paddle Overhead (No lunge)
Kayak
Ballistic Curl

Mary:

Circled up for some stretching:

Leg across and open up the hips. Like getting in a pigeon pose but keep the leg straight
Runners pose and open up the hip
Runners pose concentration on going deeper
Fire Hydrant Circles
Fire Hydrant Kicks

Announcements:

ATT run tomorrow

T-Claps (Recognition):
Prayer:

Wallaby as he comes home from Rehab
Forceps and his family
John, Deadbolt’s friend that is battling cancer

Fruity Pebbles with a glass of OJ

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I’m going to get straight to the point. No talking smack on those that didn’t make it. No talking smack on other AOs. As long as you took the plunge today and did a workout with your brothers you are good in my book.

FNGs:  None have shown up.  They must have gotten lost.  I hope they are okay

Warm Up:

Jogged to the basketball hoop and circled up
30 Side Straddle Hops.  I meant to only do 25 but I missed my exit.
5 Foot traces both directions both feet
5 Legs swings both directions both feet
Wring out the shoulders.

The Workout:

Jog to pickup the bricks.  2 bricks per pax.

Bear Crawl with your bricks across the field
Cusack to the basketball hoop and circle up

We stacked the bricks on top of each other.  Then we got in a merkin position with one hand on the bricks.  Did a merkin and the hand that was on the ground we did a shoulder tap.  This will be referred to as Brick Merkin Taps

2 Rounds:
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
20 Exaggerated toe touches with the bricks in hand

We then airplane to the wall by the playground.  Arm’s straight out to the side.

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.   Once all pax completed the pull ups we moved to the flags.

1 Round:  — Should have been 2 but I noticed I was running out of time
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
20 Hello Dolly’s ‘I think that is what they are called’

Cusack to the bus drop off.

Pax got into two lines.  Plank jacks until you get to the front of the line.  Then once in the front boo boo bear crawl.  Switch legs at the median.  Run back to the line and continue the plank jacks.

Moved back to the flags

1 Round:  — Should have been 2 but I noticed I was running out of time.  Also dropped the Hello Dollys
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead

Airplane to the wall

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.  Once all pax completed the pull ups we moved to the basketball hoop.

1 Round: — Should have been two and I dropped the toe taps
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses

Return the bricks and jogged to the flags.  I was going to wheel barrow the bricks back across the field but no time.

Circled up for Mary

Mary:

Bring sally up/Bring Sally down  6 inches to 45 degrees
Homer to Marge
Luges
Supermans

Announcements:

Long Ass ATT run this weekend
Thursday 2F at Lowe’s Food 2.50 pints

T-Claps (Recognition):
Prayer:

Forceps and his family.
Wallby and his family as he continues his journey.
Lipstick’s sister.

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.