At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)
4+ mile EC- John Deere, Crosby
EC- (add as others let me know)
Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:
Roxanne– 3:11(26)
M’erkins (during Roxanne)
Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)
Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”
Optional Mosey-
Flower– 3:26(30)
Squat up & Down squat hold
Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up
Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus
BRIEF STRETCH
Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder
Mary: OYO
American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)
X2
Cobra Stretch
PROTRACTORS 15/45/15/90
LBC
M’erkins x10
Diamond M’erkins x10
Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.
U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.
Fartsacks: UTI – Alarm Misfire??
Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford
33 Pax’s 4-2.0s with 17 getting in some EC. start to new year!!
Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.
Group 1
Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot
1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other
Group 2
Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.
mosey to concession
bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC
mosey back for mary
Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.
Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]