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What was that last thing we did?

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EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!!  21 degrees with an FNG that’s pretty cool.  Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path.  When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles.  Turn and run backwards up two light poles.  Don’t turn around and run forward two light poles.  Then turn around and repeat till you reached the top of the hill.  Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders

Back in Black (Carpex QSwap 2018)

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Today is Thursday, January 17, and it’s time for SouthWake to head North and Q the ever-early Back in Black (5:15 start!)  16 Pax showed up on a chilly morning, 7 SW regulars + 1 FNG (pretty sure that’s 50% SW….just sayin!) .  A few minutes before kickoff, an emergency plan was discussed and a brief tutorial of how to properly do an Australian Clip Board & Nutcracker Merkin.

Hermes, Repeato, Straight Cash, Disco Duck, Peeping Tom, Light Bright, Staubach, Wiggly, Yoga Mat, Warbucks, Pikachu, Breach, Blue Water, Shut In, Slide Rule, you were all there.

And we’re off!

Emergency Plan:

In case of emergency, we’ll load up in Hermes’ truck, 2 men in back with downed Pax, 1 passenger calling 911, and Hermes driving us to Wake Med just up the road.  Shut In would take over if Hermes is down.

Warm Up:

Quick lap around the small lot.  SSH & Imperial Squat Walkers in Cadence to get loose.

5x Bobby Hurleys, then 5x Blue Devils (add a Turkish Getup to a Bobby Hurley…the Flop really captures the full Duke experience).  In a surprise to all involved, Shut In and Hermes opted to actually do the exercise rather than stand and watch this year.

Circle up, all Pax do SSH while we introduce ourselves and pick 1x Burpee or Blue Devil.  YHC is sorely disappointed more Blue Devils were not chosen, but if the Pax wants to start the day with 16 Burpees, so be it.

The Workout:

The goal of all SW Q’s when we come to Carpex is to work hard enough to slice through the mumble chatter.  YHC figured the best chance of that was a mix of running and lots and lots of Burpees + Blue Devils.  If you can’t breathe, you can’t chatter 🙂

Indian run to the larger lot and group in 4’s by speed.  YHC got there early and set up 10 Traffic cones, zig-zagging the entire lot.  Pax would run the long way to the next cone, do the workout, bear crawl around the island, work out, then run.  Repeat until reaching the far side.  The 10 workouts were, in order:

  • 5x burpees
  • 10x Nutcracker Merkins (one pax bench presses the other’s ankles, 2nd pax doing merkins…watch your nuts!)
  • 15x Australian Clip Boards + 5x Burpees (ACB: 2 pax (the clipboards) form a platform by grabbing wrists; 3rd pax does upside-down rows (australian pull up))
  • 10x Blue Devils
  • 5x Double Merkin Burpees
  • 5x Wide, Diamond, Military & Regular Merkins
  • 15x Australian Clip Boards + 5x Burpees
  • 10x Blue Devils
  • 5x Burpees
  • 10x Nutcracker Merkins

When finished, loop back and pick up the six.

At this point, YHC made a tactical error.  I should have just repeated the lot workout, but I was told there were rocks and didn’t want to be accused of being boring.

Thang Pt 2:

Indian run to the rocks (farther away than I thought).  Grab a Vanity Rock….Pikachu is very vain…. for a set of 16’s with WonderBras + Curls.  We made it about 5 rounds in before having to audible away due to time.

Indian run back to the lot, clean up the cones, and Jailbreak to start

Mary:

5 mins of Yoga stretching followed by 25x Pickle Pounders

COT Proof:

COT Video

Announcements:

2.0 Dad’s workout Saturday; Looking for big turnout next Friday for Arena in DTRaleigh; QSwap ends tomorrow!

Prayer:

Ausfart, Buford, Crab Legs, Mission Trip, family

 

9/16 went for Coffeeteria.  I look forward to QSwap all year, was a great two weeks guys!

“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week

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PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute “warm up” with LipSync before Lucky Charm brought the pain

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

 

The Workout

Part 1 – LipSync

Grab a rock and line up for Barley Curling across the parking lot

Return to starting point with crab walk rock kicks

John Cusack to parking garage for rock Wonder Bra/LBC 11’s

John Cusack back to rock pile… return rocks… hand off to Lucky Charm for the real beat down

 

Part 2 – Lucky Charms

50 merkins

Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck

Grab a spot on the wall for shoulder tap balls to the walls

Carry you sand bag back down to the pile… the long way

Run to flag poles for Mary

 

Mary

More merkins and intense row boats from Lucky Charms

 

Announcements

Q Swap continues

 

Prayer Request

Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufort’s recovery from hip surgery and any others that I forgot.

Disney Qswap

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33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

Wolverine (Q Swap) 1/14 

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Pax of 32 for a cold wet Monday morning workout in the gloom

Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,

Breach on the Q

Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.

Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.

Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.

Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.

Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH

Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.

Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.

Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.

Compression packages

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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

Fritter

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The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Indian Run Stackem Up Suicide for Fritters

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Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot.  Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats.  Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country.  Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

Fritter excitement

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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.

Tag Your It

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EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark

Yoga EC: Slide Rule, Emeril and Crosby

Warm Up:

Lap Around the Park with the following Stops

Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)

Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches

Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid

The Workout:

Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones.  Each light pole do incrementing Burpees starting at 1 to 3.  Head back and pick up the six
7’s up the ramp.  At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire.  — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.

Mary:

20 Cadence Count LBCs
Have a Nice Day

Announcements:

Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time.  EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex.  There are still opportunities to Q.  Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation

Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein