Due to the light rain I was not expecting anyone to show up. Ended up with a 5 PAX.
Warm Up: The Ruck
The Workout: We hit the red first then the yellow. In order for us to get 5 we doubled back on the red again. Enjoyed talking and catching up with you guys. Thanks for coming.
Mary: None
Announcements: Holly Springs Half coming up. Frosty CSAUP held in the Quay this year. Breach will have more info coming.
Prayer: Prayer’s for 187’s family. YHC took us out.
![He loves me, he loves me not..." [Original] : awwnime](https://i0.wp.com/i.imgur.com/Dq3VyHO.png?resize=229%2C339&ssl=1)
Can you believe that with everything going on in the world right now the most “heated” debate this morning was whether or not a certain section of Judd parkway had sidewalks? Almost refreshing, actually.
YHC looked at the Q Sheet this morning and noticed that no one had signed up to Q this morning. Crap. I really should be a better site Q it would seem. No time to really plan anything this morning so it was a make it up on the fly kind of day
Warm Up:
SSH x20 IC
Daisy Picker x10 IC
Windmill x10 IC
Imperial Walker x10 IC
Hillbillies x10 IC
The Workout:
Mosey down to the concession stand area and grabbed a piece of the knee wall for two sets of:
Step ups x20 IC
Irkins x10
Dips x10
Dirkins x10
Afterwards we grabbed some wall on the building. We did People’s Chair and Balls to the Wall with each PAX giving a 20 count during the first go round and a 15 count the second time though. Afterwards we headed over to the little hill between the fields for 11s. We did squats at the bottom and star jumps at the top.
Once done with that we moseyed back up to the tennis courts for a round of what I’m now calling Crab Boils. Starting at the side line of one of the tennis courts we crab walked to the same line on the next court over where we did 10 Crab Cakes IC. We crab walked to the next court where we did 10 Crab Humpers IC and finally crab walked to the next court to do 10 Crab Jacks IC. We took a bit of a rest at the end. A rest in the form of Jack Webbs. 1 merkin and 4 air presses progressing up to 10 merkins and 40 air presses.
After that we did a Crab Boil back across the courts until we got back to where we started. Our rest on this side was Batwings. We were supposed to do 20 IC reps of forward arm circles, reverse arm circles, seal claps, and overhead claps but YHC’s shoulders were on fire (based on the smoke coming off of them) so we audibled half way through to only do 10 reps of seal claps and overhead claps.
One more time across the courts, this time starting off with a lunge walk to the next court, 10 squats, duck walk to the next court, reverse lunges, broad jumps to the next court, forward lunges, and frog jumps to the fence. At that point it was finally time for…
Mary:
LBC circuit to start. 10x IC each of regular LBC, reverse LBC, knees to the left, and then knees to the right
American Hammer x10 IC
Pickle Pounders x10 IC
Box cutters x10 IC
Reverse box cutters x10 IC
Announcements:
Holly Springs Half coming up on 11/14. Looking for volunteers to man aid stations and also for a sweeper. Check Slack for details or reach out to Pikachu.
Frosty CSAUP being held in FV this year and will be a ruck style event, moving between most of the AOs in the Quay (sorry Sheepdog). More details to come, reach out to Breach if you impatient.
T-Claps (Recognition):
Great to see Kubota out in the morning again!
Prayer:
187 and Fanny Pack’s M’s both dealing with things.
Kubota has a 2nd interview today for a position that, if goes well, could end up with an offer before the end of the day
It was a beautiful morning this morning and I was glad to be able to spend it with such fine men. I hope everyone had an equally great morning regardless of whether you slept in or visited one of the lesser Wednesday morning AOs.
010000
A motivated pax of 2 for Prison Yard workout Sprinkler and Breach on the Q
Warm Up: A slow mosey around the parking lot, followed by 22 rep counts of SSH, Imperial Walkers/Hillbillies, Windmills and Frankensteins.
The Workout: A simple 4 round madness 8 minutes to complete each round or you are assessed a 10 burpee penalty.
Whatever time you have left is your rest time.
Closed in Prayer
FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout: 2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days. Husband is wanted due to helping American Military during war. Unspoken
It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.
FNG: None
Warm Up: The Ruck
The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!
Mary: None
Announcements: Sign up for Q sheets
T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!
Prayer: YHC took us out!
Some workouts just have so many 1-liners that you really can’t name all of them…but the title of this BB is one of them! Why? You Ask. Well, it’s because one of the coupons of pain YHC brought today was literally a bag filled to the brim with wrenches. See…awhile back, Shamwow came up with this 5 week challenge of who could Q the best beatdown at Disney. 5 Spots were taken fast, 1 by YHC. The workouts so far have been tough and all have taken a different angle on how to deal out the pain in some unique ways. So I knew YHC had to cook up something a little special today. So my fellow PAX helped me clean out my garage of various heavy coupons for a beat down on the big field at Disney. We put this stuff to great use today! YHC got to the AO very early because I had no idea how long it would take to unload and set this stuff up in the field of darkness. But…it was my pleasure to put in extra effort today to cook up something special.
EC: A 4 mile route run by Dahmer, Full House, Shamwow!, Nemo, and YHC.
FNG’s: None…but they really missed out.
Warm Up: Quick mosey around the parking lot and then a circle up for Good Mornings, Sir Fazio’s, Seal Claps, Hillbillies, Overhead Claps, Windmills, Frankenstein’s, standard Merkins x12, Prisoner Squats x12…and off to the field.
The Workout: On the field the Pax would find stations, each with a coupon. Some larger than others…some very large. We would rotate through these stations doing AMRAP exercises while the “timer” PAX performed heavy bag flips from 1 cone to another and back again. That’s 1 station. Stations were:
100 lb. heavy back flips about 40 yards and back.
18 lb. kettlebell figure 8’s
15 lb. single arm shoulder press with garden block
30 lb. bag of wrenches deadlift
Recover on the fire house carry (2-3 passes of 40 yards)
25 lb. dumbbell curls for the girls
25 lb. dumbbell wonderbras
5 lb. dumbbells in each hand fast 1-2’s
25 lb. kettlebell swings
100 lb. heavy back chain drag about 40 yards and back
A few others used a large rainbow painted rock (thanks my 2.0 Julia) and a jump rope that were there for extra playing.
We completed two full rotations through all stations.
Mary: WW2 x30, Box Cutters x15, H2M x15, WW1’s x30. 5 last Good Mornings to stretch it out.
Announcements: Donate to Momma’s House Thanksgiving Meal Fund through PayPal. Thursday night hygiene product ruck. Check Slack and either Breach or Sprinkler for details.
T-Claps (Recognition): Big Perm…second post in a row. POTS for showing us the way by lifting and carrying the heavy back (instead of dragging). Nemo for showing on-time to EC.
Prayer: Pray for 187’s M and health issues. Full House took us out! Honor to lead men. Thanks for playing today.
FNGs:none
4 packs for EC. LED, Deuce, Norm and Fram with ECEC
Warm Up:SSH, good morning, fazio arm circles,daisy pickers
The Workout:Grabbed 5- coupons and two medicine balls. Moseyed you bottom of hill. 2- packs threw ball up hill and climbed hill to retrieve ball until they reached the top. Pax’s on bottom of hill did reps of 20 of following exercises until all packs did the hill 6 x
curls for girls, triceps, ground pounder,overhead press,upright rows, toe taps over block while on back, hop over blocks, squats.
put blocks away and moseyed to concession stand did descending count of wall sits and BTW 20,15,10,5. Did 3x 10count ic plank arm extensions to the Wall.
moseyed to courts
Mary: 40 lsf ic, 40 big boys, 30 American hammers IC, 40 mount climbers IC, 40 sec Superman IC. Finished with 5 burpees mentioned by POTS.
Announcement: Ruck with hygiene products from family dollar on sunset and HS road intersection to HS PD. 5:30 Thursday 10/22. Bring products to Kenny’s grave if you can’t make ruck.
Prayer:Kids, teachers, school, Our struggles with Covid. FedEx spider bite future president.
YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!
EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)
FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!
We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.
Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.
Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!
FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.
12Ic xSSH
jog .03 mile
12ic x SSH-12 xCurls for girls
jog .03 mile
12ic x SSh -12 x Curls for girls-12ic x mountain climbers
jog .03 mile
12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext
jog .03 mile
continued this routine with the following exercise:12 x WWII,12 x overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x burpees.
return rocks and head to courts
Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt
first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health
This morning – we honored the passing of a great one – Eddie Van Halen. It was great to see the 12 Oaks Clown Cars roll up. Midget almost jumped the curb in the Lexus. YHC had been up since 3:15 and was fire’t up – lets do this
Van Halen Fact: They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth. In 1978 – Eddie was just 23 years old when they released their debut, self-titled album. It had 11 songs and was only 35 minutes in length. The opening track was “Running with the Devil”
11s while Running with the Devil played on loop
Van Halen Fact: Released in January 1984. This was the final full length album to feature the original members. This album produced the bands only #1 single on billboard – Jump. The kid on the cover was based on a famous Italian work of art called a “Putto”
Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat
Fact: Eddie Van Halen could never read sheet music. Gene Simmons produced their 1st demo disk. 5150 named after mentally disturbed person. Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge
Double D led us back to my truck with shovel flag flying!
Mary:
Announcements:
Dumbo 3rd F at Holly Springs Food Bank
T-Claps (Recognition):
Prayer:
