EC: Dawgpound, Emeril
FNGs: Once Again no
Warm Up:
Onnit Warm Up 2
The Workout:
Persist and Endure 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
All Families during the Holidays.
EC: 187, Aquaman, Deadbolt, Mookie
FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).
On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.
Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.
EC: Dawgpound, Buford
FNGs: Nope. Once again disappointed
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Old School Q week
T-Claps (Recognition):
Prayer:
New Baby Winton
It’s been a spell since Yogurt EH’d me for this Q. I want to thank him for bringing me this opportunity. I’m again very humbled by the turnout today. Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you. So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys. I feel humbled to have been the Q this morning and to witness it. I hope you got your money’s worth. The year isnt over yet!!! SYITG <3 UTI
EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline
YHC hit the olde snooze button this morning and barely made EC. In fact, I was late. I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time. Good work PAX!
FNGs: No Sir
Warm Up:
The Workout:
Thing 1
Thing 2
Thing 3
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Great 2nd F at Harvest Moon today guys!
FNGs: Welcome Teen Wolf!
EC: 187 and UTI
Warm Up: Moseyed over to back portion of Planet Fitness parking lot for some warmup exercises to include cadence count Frankensteins, Fozio Arm Circles, Windmills, Good Mornings, and Imperial Walkers.
The Workout: PAX gathered at the back of the Planet Fitness parking lot facing the Butchers Market (great signature steak tips). We ran towards Butchers market, held chill cut for 60 seconds then performed 5 Merkins, 5 Squats, 5 Inverted SSH, 5 Side Plank to Merkins (crowd favorite) and then 5 Jump squats. Pax then ran back to the opposite end of the parking lot where we held chill cut for 60 seconds and increased each exercise by 5. This was rinsed and repeated until we hit the 20 rep count per each exercise.
PAX then Moseyed behind Harris Teeter, grabbed some pallets and did 2 rounds of 25 shoulder presses and overhead squats. Finally we headed in front of HT for 3 rounds of 25 dips on the park benches or wall.
Mary: Low Slow Flutter and Homer to Marge for 25 reps followed by 15 Straight Leg Raise.
Announcements:Oakwood 24, Throwback 5 starting Monday December 30th at Mutiny, Healing Transition this Friday (donations clothing always accepted). UTI tomorrow morning at Dunkin Donuts at 5:30am 3rd F 2020 vision for F3 South Wake.
T-Claps (Recognition): 187 and UTI getting some miles in before the workout.
Prayer: UTI’s coworker diagnosed with pulmonary emboli, Teen Wolfs relatives with pneumonia and in rehab from a recent fall, Walaby, and unspoken prayers.
This BB was posted on behalf of Tetanus. He was QIC and this was his VQ!!! Way to be Tetanus
Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3. VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus
FNGs: None
Warm Up: Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC
The Workout:
Mosey to the track and partner up…….
Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER
Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.
Round 3: Same as Round 2 with overhead claps
Round 4: Same as Round 2 but holding plank
Time flies when you’re havin fun……PAX mosey back to the flag
Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25, have a nice day
Announcements: Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.
T-Claps (Recognition): Yogurt and Da Business for picking up the 6
Prayer:
Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family
10 HIMs posted at Honeycutt this morning – 4 HIMs showed up to Mutiny; 6 for Red October.
YHC led the PAX in the warm up, Dauber ran COT.
FNGs: None, but some dude named R22 showed up in the Gloom again – great to see you brother.
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Emperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout
Mosey to the picnic area: 1 set of 10’s Merkins, Derkins, Erkins, Dips
Rock Pile. Rotate around rocks between sets.
PAX pair up:
2 sets of alternate weighted plank hold while other runs 30 yards
2 sets of weighted crab hold while other runs 30 yards
2 sets of 10 x 3 ct Step Ups and Star Jumps in rapid succession
1 set of 10’s Merkins, Derkins, Erkins, Dips
Mosey back to COT to meet up with the rest of the PAX.
PAX did 10 Merkins, 10 3 ct Mountain Climbers and 10 3 ct Plank Jacks till Dauber’s group finished up
Dauber led the group in 20 LBCs and 10 American Hammers
Announcements: Christmas Party this coming weekend (Sign up online)
T-Claps : For all the HIMs that posted EC this morning and for those who participated in Frosty CSAUP this weekend.
Prayer: HIMs that are dealing with injuries, all those who experience depression and sadness during the holiday. Encouragement to reach out to someone you haven’t heard from in a while.
Dauber took us out.
11 PAX & a Dog made the decision to get their Thursday started at TigerBlood. There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood…. No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood. Potts was even firing back a butt beforehand in the parking lot… oh maybe that was just his breath in the cold air.
With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.
FNGs: N/A
Warm Up:
Good Mornings X 15 IC
Daisy Pickers X 15 IC
IW X 20 IC
SSH X 20 IC
The Workout:
First UP a variation of Brokeback Merkins. The PAX partnered up. Each partnered was instructed to go in opposite directions around the circular dirt track. When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps. Both partners then started back around the track until they met again. When they met next 4 jumps each were completed. This was continued until they got down to 1. After completing the Box jump, plank holds it was time for round two. Round two was Brokeback merkins starting at five and continuing going down to 1. Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.
A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school. Next up, 11’s. Partner one did 1 merkin and then plank hold while partner two did 10 pull ups. This continued until everyone got to 10 merkins and 1 pull up.
Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises. Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.
*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.
Mary:
Announcements:
Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.
T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:
Continued prayers for Quiver, Wallaby, and those in need this of our prayers.
Always and honor to lead. Great push by all even poop eater!
YHC rolled in with 2 mins to go while others kept rolling in as well. Went to get my shovel flag set up but the M had the trunk full so no time for shovel. Instead stuck the flag in the fencing by the tennis courts. FIA lady wanted a selfie with someone for a game so let me know if I show up on an adult cheating site. YHC was hoping for 6 for the new exercise we would try out and got 9. Perfect! 8 seconds until go time, no FNG’s. Let’s do this!
Warm Up:
Strong mosey around the ball fields stopping 4 times for some warm up exercises.
Plank jacks x20 IC
Windmills x10 IC
Goofballs x20 IC
Donkey kicks x10 IC (off dugout wall)
The Workout:
Mosey to field near rocks (groups of 3)
Ménage Merkin x10 3 rds
– Chillcut position for two PAX while third man does inverted merkins off back and shoes
*Credit to Doc for naming these and also stated “I think it’s harder on the bottom” (That’s what she said)
Grab a schmedium rock
Lunge each leg then prisoner get up with rock across field. 40 yds
Colt 45’s – biceps then triceps (form)
Freddie Mercury‘s x20 IC to catch out breath
Broad jump brockee back across field
Low slow flutter x20 IC
Colt 45’s – biceps then triceps
*Snap’s comment earned the title for this BB “Where do you come up with this stuff?”
Return rocks and mosey to shelter.
Alternating side step ups on picnic table between benches.
True abyss Merkins x10
Mosey back to tennis courts
Mary:
Dying cockroach x20 IC
Pretzel x20 IC (both sides)
J-lo x20 IC
Announcements:
Slack and FB for details
T-Claps (Recognition):
HIM trying new ideas
Prayer:
Quivers family and his new job
Unspoken
YHC’s first post to TBD. Hope to be back soon. Always an honor to lead.
BS Out
FNGs:None
EC: 187,Fullhouse, Maybelline
Warm Up: 5:30 start time and PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.
The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.
After that we returned the rocks, moseyed in front of HT and did 25 OYO dips on the park benches. About that time for Mary!
Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.
Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.
T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.
Quote of the day: Can’t repeat here. Honor to lead.
Prayer: Walby spoken and unspoken prayers.