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Caveman Tabata Stations

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FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

#75Hard & Krispy Kreme influenced workout

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FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;

Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer.  Read James 5:13-18

Finished off with Krispy Kreme.  My first donut in 75 days after completing #75Hard

April Ultimate

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18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.

BS Out!

GP Mumblechatter – Lots of talk about crabs

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FNGs: None 

5 HIMs posted to GP for boulders and discs with Hazmat and Forceps Co-Qing the workout.  YHC brought the music box and discs. Lots of mumblechatter around crabs.  

Warm Up: 10x3cts of: Good Mornings, Daisy Pickers,  Sir Fazio Arm Circles (both directions), Seal Claps and overhead claps, 20x3ct SSH.  So much mumblechatter we lost count numerous times.

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Ground Pounders. On our six for 2 rounds of 10x3cts of Chest Press, Box Cutters, LSF.

3 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise before and after a quick mosey to your disc

Hole 1 Exercises: 20 Merkins;  10x3ct Imperial Walkers, 10x3ct Hillbillies, 10×3 ct Squats

Hole 2 Exercises: 50 ct Balls to the Walls, 10x3ct SSH, 10x3ct Plank Jacks, 10x3ct Freddie Mercuries

Hole 3 Exercises: 10x3ct Mnt Climbers, 10 Star Jumps, 10x3ct Lunge Jumps

Prayer Requests:   Those suffering from mental or physical challenges (particularly YHCs best friend’s sister Ky), Gump’s final interview process, for God to intercede and provide direction for Frenchie to make the right decision for college.

Announcements: TriSprint in June, CSAUP in South Cary in April, Motor Boatin’s 1st Annual 5K later this month.

What kind of workout is this?

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FNGs: None 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?” 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:   Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.

A Mix of Complaints and Cheers

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Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.”  Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover,  Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!

Library Day Part Deux

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shut itFNGs: none
Warm Up: Mosied down Library Hill to the pool parking lot. Circled up for: SSH, Good Mornings, Imperial Walkers, Hill Billies, Windmills, Sir Fazio Arm Circles (forward/back), Seal Claps, Overhead Claps.
Mosied back up Library Hill and met in front of the amphitheater.
The Workout: YHC was looking back through Downtown Train backblasts for inspiration and decided to redo a workout from Nov 2020. It’s not complicated, but it’s effective.

Thing 1: Diamond.
4 exercises, one at each corner. Start with 5 reps, increase by 5 each round, going up to 20 reps. Exercises were Merkins, LBCs, Squats and Side Lunges.

Thing 2: Rocks!
Curls for the Girls, Triceps, Ruh Rohs. 10 in cadence each. Drop the rocks, SSH x10. Repeat two more times.
Mary: WWIIs, American Hammers, Low Slow Flutters, Chill Cut Plank, Pickle Pounders. Wrapped up with some stretches and yoga.
Announcements: Donate blood! Q Source on Wed mornings at Panara
Prayer: Praises for Quiver’s sister on the mend, praises for PAX getting back in the gloom after being out with injury and illness, continued prayers for those still healing.
Moleskin: Sometimes I fall out of the habit of rising early and getting out to an AO. It gets pretty bad if I let it go on for a few days. I have found one way to cure this is to sign up for a couple of consecutive Q spots. The additional accountability that comes with knowing a group of guys is waiting for you to show up and lead is a good motivator to get out of bed. Once you’ve got that ball rolling for a few days, it’s easier to get back into the routine.

Good Start

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A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.

FNG’s: nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.

Is Your Mascara Running?

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After running 2 miles in the sideways rain and lightning with MadDog, shoes filled with water, and a crew of fellas who said they would take exception to any outdoor ground work, YHC opted to bring the crew of 10 Pax to the parking garage. In addition, it’s not a good idea to have wet gloves, cement residue on your hands, then to rub the sweat from your eyes. Hasselhoff noted that about YHC after a couple rounds of the ME.

FNG’s: None
Warm Up: Quick mosey to parking lot for SSH, Irkins x 20, Imperial Walkers, another quick mosey, Some quick back n out bear crawls and crawl bears, then some hillbillies.
The Workout: A 4 corner pyramid stack suicide. Every corner hit every time. Corner 1: 5 burpees, Corner 2: 10 Shoulder Taps IC, Corner 3: Star Jumps x 15, Corner 4: Dips x 20. We stacked…then de-stacked. Next up was a DORA. Partener runs up stairs to the gangway and does 10 dips, then returns. Team were to complete 100 Dying Cockroach, 200 LSF’s IC, 300 Squats.
Mary: finished off with 2 rounds of indian runs in the garage. 10 American Hammer’s IC.
Announcements: Move of Tiger Blood, new 2022 post challenge sheet is up.
T-Claps (Recognition): MadDog for accountability in running in the absolute madness for EC.
Prayer: Quiver sister in law, recovering. Deadbolt and recovery from the vid. YHC took us out. Glad you men showed up!

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.