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Hungry Like the Wolf(pack)

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ExecSum: Survive and Advance. You it on got VHS? Learning to count. Wait til we get to 30. Apply Q School. Dream big.

Warm Up: Horizontal curls (triceps parallel to ground, hands up, curl arms) 15x

Windshield wipers (triceps parallel to ground, hands down, swing arms). Slide Rule grumbled about the difficulty or something, to which I responded, “Wait ‘til we get to 30,” so of course we did 30x.

Werewolf in honor of NC State Wolfpack, 1983 NCAA championship run. Completed today with near-full moon overhead. Werewolf = Downward dog to high plank to upward dog, keeping shoulder blades close together. Then reverse the path, 5x.

Reverse pushups straight from Holly Springs School of Dance, where teens hammer these out no problem. Start in crab position, arms press up/down like a dip. Start with both feet down 5x, then extend one leg 5x, then extend leg to 45 degrees 5x.

Mountain climbers 15x, Failure to launch 7x

Circle burp to “Hungry Like the Wolf,” again a shout out to 1983 NC State Wolfpack. While doing SSHs, each PAX shouts out their college team, which triggers a burpee by the group. Finished the last PAX at 3:30 minutes—Perfect timing!

The Workout: Mosey to amphitheater, where the stage forms a perfect ledge for dips. I called for 11s with dips and derkins. But I quickly modified since keeping count during 11s is a weakness. Modified to 11, 10, 9, etc. on each end, which incited the PAX. Yes, incited, not excited.

More 11s. This time with jump-ups onto the ledge and star jumps. Fresh off of Q school the night before, the Q remembered two items: “time in tension” and ending the workout ON TIME. So, I applied both. PAX really “enjoyed” the SLOW cadence count, especially when we were down to three or so.

Moseyed back to tennis courts for Mary.

Mary: Superman, followed by Australian Snow Angels. Long count. Followed by low slow flutter, again slowly with good form. Pickle pounders. And finally, held Superman until 6:30 am sharp.

Announcements: Check Slack/FB. Work day at Crableg’s house Saturday.

Prayers: Crablegs, Shredder, others. Thankful we’re able to come out here everyday.

Q Message from Survive and Advance: You don’t have to be an NC State fan to enjoy. As we do every March, I enjoyed the program with my family last night. Very engaging and funny and passionate about dreaming big. At first meeting with his players, Coach V announced that he was going to win the national championship. He designated one practice every year to cutting down the nets to celebrate winning a championship. Now that’s vision and dreaming big! His vision became a reality.

I offered my DVD. The Business was disappointed it didn’t come in VHS. Breach took home my copy, hopefully, he has a DVD player. And hopefully, he’ll watch it, be inspired, and share with others.

 

Detective Pikachu

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Another week of only one detective at Crazy Time – this time the real deal.

Warm Up:

1 mile run
The Workout:

100 diamond merkins

200 Pickle pounders

300 Monkey humpers
Mary:

1 mile run flowing right into Crazy Ivan EC
Announcements:

The point of trust was in full effect. Only one more week in this format – workout will change in April.

Prayer:

Unspoken

Beta TigerBlood

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PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu

It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate.  It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer.  A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.

Warm Up:

Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.

SSSH X 20

Daisy Picker X 10

Squat hold Fazio Arm Circle X 10 rotate X 10

Windmill X 10

Site Map


The Workout:

Mosey down the stairs to the track.  We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down.  A hot lap of catch me if you can with a partner.  Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in.  Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu).  We gave the bleachers a test for stability with a round of step ups.

Mosey away from the track and towards a path running behind the track and baseball field.  It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.

The PAX divided into three groups.  Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment.  The groups rotating until each group completed one set.

Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs.  Run each light pole and sprint back until we covered the entire parking lot.

The PAX moved over to large, uneven retaining wall across from the parking lot.  Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall.  SlideRule got in too tight with his balls to the wall causing a knee injury on the way down.  He took one for the team but kept going strong.

Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field.  The PAX moved over to the center of the field for a round for Starfish.  Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket.  Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins.  After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.

Quick mosey over to the front of the school to see what we had to work with.  There was plenty of cover along the walkway leading into the school.  Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway.  1 round of dips and urkins on the tables in front of the school.

Quick mosey back to the parking lot where the fun started for Mary.

Mary:

Guantanamo’s – 1 round

American Hammer – X 10

Windshield Wiper – X11

Boat Canoe – X10

JaLo – X10

Peter Parkers – X10

Quick discussion about the new site.  While it doesn’t have all of the options that Disney has, it is a promising new site location
..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout.  Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.

Thanks for those that came out to help test this site location.  I look forward to helping get this new AO up and running.  SlideRule set the bar high drawing blood
. Challenge accepted.  Come on out next Thursday to join!


Announcements:

Helping CrabLegs with work around the house on Sunday from 2-5.  See Pikachu’s weekly announcements.

Prayer:

SlideRule’s knee, CrabLegs, those recovering.

The Longest Balls……To the Wall

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Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road.  A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises  at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot.  Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

Strap on my strap on

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I can’t even begin to describe how the conversation came to being with regards to the title but I’m pretty sure it has nothing and everyrhing to do with what you’re thinking. 5 pax posted but 6 got stronger cause we’re more prepared to pick them up.

EC: Pikachu, Skidmark

Warm Up: 1 mile run
The Workout: Murph! 100 pullups, 200 meekins, 300 squats and pikachu with the vest.
Mary: 1 mile run
Announcements: See Pikachu’s announcements. Go to Q school.
Prayer: Shredder, Crablegs, internal battles

Leadership doesn’t mean being the best. It means bringing the best out in everyone else.

Paradise City Cactus

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EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps

The Workout:

Parking Lot – Merkin Shuffel @ 3 count

Jog  to bottom of Ting Climb and Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

At the tunnel – partnered up:

partner 1 runs to end of short path and partner 2 does peoples chair

partner 1 runs to end of short path and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII

Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday.  Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer

Ascending Testicles, Boat/Canoe and Boney Bums

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Warm up

10’s –  Good Mornings, Fozzy Arm Circles, Cherry Pickers, Emperial Walkers, Hillbillies and Windmills.  20 SSH

The Workout

Mosey to the Wall for Ascending Testicles, BTTW and Wall sits (rinse and repeat).

3 sets of Boat Canoes during which Pikachu complained about his backside hurting from the concrete surface under his boney buttocks.

Mosey to the Rock Pile – rotate rocks between sets.

  • 5 sets of 20’s – Curls for the girls (still feeling the burn from Pikachu’s monster rock)
  • 5 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press
  • 2 Sets of 30 Ct 6 inches

Mosey to the Playground

  • Aik’n Abs: 20 LBCs, 15 American Hammers,  20 ct 6 inches, 15 Rockies,
  • Aik’n Arms: 15 Standard Merkins, 20 Dips, 15 Erkins, 15 (1,2,3 ct) Shoulder tap planks
  • 30 ct Al Gore Squats and High Knees
  • Aik’n Abs: 20 Pickle Pounders, 30 Ct Supermans (alternating between Australian snow angels and Iron Man), 30 Homer to Marge (10 standard then 10 each left leg up then right leg up)
  • Aik’n Arms: 15 Hand Release Merkins, 30 ct Chillcut planks, 10 Dips, 10 Blades of Steel

Announcements:   ATT Half and Full tomorrow – Let’s get out and support our brothers

Prayer Requests:  Continued prayers for Shredder, Crab Legs, Puddles.

YHC took us out

The Ferns Aren’t Up Either

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EC kicked off at 5:15 with Piakchu and Skidmark going out on a little tour de’ Holly Springs. Not much happening in the Springs early but we did discover a missing sidewalk along Holly Springs Road. After a quick 4 miles we circled back to pick up the lads at Starbucks.

The goal today was to do some scouting for another route for U-Turn, something to change it up, add a little spice if you will. Maybelline, Warbucks, UTI, Sliderule, Pikachu, and Skidmark set off one direction while the other 10 Pax took to the standard 5 mile loop. I’m sure there was quite the conversation amongst those Pax.

The six of us set off Indian Run style. This lasted approximately .01 miles before we made a wrong turn  leaving starbucks and circled the bank. The security footage by the ATM will make for a good BB photo I’m sure. After regaining our bearings we set-off. At the bottom the hill played a quick game of right-left-center and we were off.

I think we have a new U-Turn 5 mile loop that involves no crossing of 55. Highlights from the run include how Skidmark has the worst ideas. Indian run = fail. And apparently doing a Steeple Chase is a bad idea but a Rugged Maniac is a good idea.

As we closed out the route we made a trip past both Orange Theory and O2 fitness. No balls to the wall at O2 since no one was there. We thought the ferns had talked everyone’s ears off but the sign on the door indicated that O2 does not open until 0800 on Saturday. Guess Lisa and the ferns need their beauty sleep.

Warm Up: Good mornings, high knees, butt kickers, SSH, IW
The Workout: 5 mile loop for some.

Scout run: Left below Dicks. Left at the next traffic light. Stay straight until Ivy Arbor Way. Turn left onto Ivy Arbor Way. Follow Ivy Arbor into 12 Oaks. Run about 1/2 mile turn left and then a quick right. Do a little jig right there. Follow until the end of the road and make a left. Run up the hill to the traffic circle and make a left on Green Oaks. We ran Green Oaks to Thomas Mill and then the group split. Some ran up Thomas Mill and some ran all the way Irving by the Credit Union. Met back up to compare distances at Thomas Mill and Irving. Ran down past Starbucks to O2 and turned around. Ended up with 6 miles. The new projected route will be good route with sidewalks the whole way and light traffic. No crossing 55. Will need maybe 1 more scout run laster this week or next saturday.

Mary: She wasn’t at 02 either
Announcements: Next saturday yard work at Crablegs. More details this week. Crablegs putting together a team for ALS walk. More details to follow.
Prayer: Crablegs, Shredder, Runners tomorrow at Tobacco Road 1/2  and full

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.

An App For Everything…… Draw A Card

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PAX of 8 for a Thunder Card Session…

Warm Up: Mosey to amphitheater…… some dynamic stretching…..
The Workout: DECK OF CARDS (with a Deck APP…..) – The Deck was COMPLETED. Rep = Card Value, Face Cards = 10, Ace = 11

JOKER – 5 x Double Merkin Burpees, Hearts – Wide Mountain Climbers Cadence, Diamonds – Diamond Merkins, Clubs – Balls Cadence, Spades – Homer to Marge (one legged, card value each leg)

Half way through we stopped for some ”Wall Toe Taps” super difficult Quad workout

Mary: Protractors 10 count cadence (22.5, 45, 90, 45, 22.5), 10 x Toe Taps, Various Boat Canoe holds with 2 x 30 taps, 10 x Box Cutter. Then 5 count Pax Mary – Monkey Humpers, Wide Merkin, Merkin, Squats, Squats, Stretch.

Announcements: See Slack Or Facebook

Prayer: Gump took us out – Thanks