17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.
Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs
Beater (workout QIC), Dovetail (combative and Mary QIC), Norm, Patch, R22
WARMUP
Run around the school with a Black Snake run mixed in.
Side straddle hop
Imperial Walkers followed by Hillbillies
Windmills
Good mornings
WORKOUT
Bear crawl halfway between the crosswalks, then 2 merkins, bear crawl the rest of the way, then 1 burpee. Repeat.
Incrementing squat sprints back and forth between the 10 parking lot spaces. Plank hold for the 6.
Mosey to the front. Traveling derkins with lunges in between.
COMBATIVES
Purpose of MACH techniques, then switch gears and do supinating and pronating wrist locks from handshake, shoulder/neck grab, and punches.
MARY
LBCs
Heels to the Heavens pulses
Downward dog, then into Pike pushups (I forget the F3 name for these)
Alternating single-leg v-ups
Freddy Mercuries
Static stretching
COT
Thought for the day: With so many distractions, it’s easy to just go with the flow and forget to think. 1 Peter says to always be ready to give a reason for the hope in you. Do you know what you believe and why? If not, it’s harder to make a difference in others lives. We are dedicated to improving our bodies since we all show up to these things, but the mind shouldn’t be left it off our improvement efforts either.
1. Work at Wolfie’s house
2. Upcoming Carpex Q switch week
3. Prayers for a teacher at Herbert Akins (acquaintance of Beater’s wife) who lost her husband to cancer this week.
7 Pax and an ominous 🦉 braved the rain.
EC: 2 miles; Beater, r22, Shredder
Warm Up: light jog around the parking lot and then PAX circled up. Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings. All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls. Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.
One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region. Prayer: we talked about intentionality, “picking up the six” outside of the gloom AND who’s got your six? Prayers for those deployed, family members who’ve passed away, those fighting cancer and serious illnesses, and for Beater’s friend’s daughter.
18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!
Warm ups:
Black snake run around track and rec center ending near court.
-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC
Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction
Mosey over to agility ladders
Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers
Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person
Mary
X-men ups x10
J-Lo’s x10 IC
Exaggerated LSF x10 IC
Verse: 2 Corinthians 9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help
Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement.
As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today.
BS out
Snake
17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!
Warm Up:
Mosey around the track for a 1 lap warm-up.
Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC
The Workout: Bring the PAIN!
Began with 5 slides in a basketball defensive stance followed by one burpee. Rinse and repeat adding an additional burpee each time until the roundabout was reached.
Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting. Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock. Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).
Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips. Performed 10 count of each exercise IC. Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.
Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.
Mary:
Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:
Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.
2nd F provided by Lipsync – coffee and donuts
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.
QIC: The Natural
PAX: Banana Seat, Pikachu, R22, FedEx, Doc, H1N1, Messi, Fonzi, Farva, Gump, Dauber, LED
Warm Up/Workout: Mosey to the Warehouse lot: 55 SSHops IC; 20 IWalkers IC, 20 Merkins, 15 BB Sit-ups = 55; 20 Mountain Climbers IC, 20 Shoulder Tap IC, 15 WWII = 55; 20 Left Leg Calf Raise, 20 Right Leg Calf Raise, 15 Both Calf Raise = 55; 20 Cotton Picker IC, 20 Other, 15 Burpees = 55; Mosey back to the AO; Merkin, BB Sit-up, Burpees ’11’s’ hill ladders = 55 of each exercise.
Mary: Round the horn with each PAX, 10 repetitions: Burpees, Wide Merkins, Diamond Merkins, Box Cutters, Freddie Mercury, Low Slow Flutter, Plank, SSHops, Heel Taps, whatever Farva’s exercise was, plus 2 more that I forgot… Ended with 55 Squats.
Announcements: CSAUP December 15th.
COT: Prayers and praises.
Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.
Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC
Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees
Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC
Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat
Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time
Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC
Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.
Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.
As always it’s great to lead such a fine group of HIM. Seize the day!
BS out!
Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.
A few men got in some EC. Great job!
Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.
Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC
Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.
Mary:
V-ups
Protractor into LSF into Freddy Mercury
Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
Psalms 107:8-9 NKJV
Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L
Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays
During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.
BS out!
26 pax showed up in slightly above freezing temp to give thanks for ability to workout
Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.
There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.
M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.
Safe travels for all over the holiday.
Be thankful for everything we have the ability to exercise our minds and bodies and