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We start at what time?

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Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

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!

How hard can it be? This is a limited run AO

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Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex.  Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point.  YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back.  2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once)  3rd exercise Bear Crawl Burpees.  Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee.  Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs.  Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start.  Mosey over to church and grab some wall.  YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

 

Globo Gym Rates Increase

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PAX:

Deadbolt, Wiggly, UTI, Foghorn, Peeping Tom, 187, Mookie, Particle Board, Pablo, Puddles, Rut, Straight Cash

Warm Up:

Most in attendance started their warm-up within the confines of their motor carriage, while Peeping Tom endured the dry winter air and ran to the CoP. At 5:30 AM we dashed around the block and fell back into the CoP. From there we slow-rolled through SSH, Hill Billy’s, and Good Mornings.

The Workout:

(5:38 AM) Broke into 3-4 man accountability groups a mosied to a centrally located island. In our groups, we did 3 rounds of  “4-Corners” consisting of 10x Squat Jumps=>Lunge Walk=> 20x Turkish Getups => Bear Crawl  => 10x Burpees => Lunge Walk => 10x Merkins => Bear Crawl…

 

On the back stretch of each round we remarked how impressive we must appear to onlooking grocery shoppers and Average Joes alike. This abruptly ended when an elderly women passed in front of the group cautiously remarking “I thought you all were a bunch of zombies.”

Mary:

(6:10 AM) Repeat of the warm-up jog on Sunset and Holly Springs.

 

Announcements:

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • QSwap continues this week with SW in Carpex.

Prayer:

Pray for the shot Police Officer in Raleigh and newly shot trooper in Wilson and their families.

Is Lipstick a Super Hero

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Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.

Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.

10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark

Breathtaker present

Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.

The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.

Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.

Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.

Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover

Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.

Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.

Q took the group out in Prayer.

Turning Water Into Coffee

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PAX: Straight Cash, UTI

Warm Up:  This was more mental than physical.  Despite the sound of consistently louder and louder drops of water hitting the roof as my alarm went off at 5:30 AM, I got out of bed with my correctly set alarm (No mis-fire today Skidmark).  I proceeded through my pre-workout ritual which gave me a little time to sit and read a few articles on the best attire for a run in the rain.  Following said ritual, I pulled together the best of what my closet had to offer and went down stairs.  Checking-in with Straight Cash, who had DM’d me the night before, I re-confirmed his HC for a clowncar to AGS.  He got in the car and we both agreed this wasn’t smart but we committed.  If other PAX showed and committed as well, we were in it for the long haul.

The Workout:  We did expect to meet some hard core PAX at Womble.  Upon arrival at approx 6:29 the lot was empty.  We gave it the old 5 min. rule and in at 6:34 and about 30 secs we watched as a lonely car made its way over the speed bumps on Stinson.  The car passed Womble and we started talking game plan.  The rain was a solid “yellow” for the next hour on AccuWeather’s MinuteCast…  So the next debate was Starbucks or Duncan.

Mary:  We were reassured by Draper with our decision to go for coffee, he had also called off his Harris Lake run this morning due to the heavy rain.  At least we weren’t alone.  Straight Cash and I sat at Duncan and covered a broad spectrum of topics both F3 and personal.  The shop itself was pretty dead with the occasional customer strolling through.  There were some questionable cleaning practices in play on the AC intake as the manager or other employee sprayed some sort of aerosol upward onto/into the vent.  I hope it was on the up-and-up and they weren’t simply spray painting the vent cover white for appearances.  There was a definite spray paint smell…

Announcements:  Based on our own mumblechatter I’ll call out the following announcements…

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • Breathtaker up for grabs weekly at Cletus – Benefits charity, many ways to contribute either through auction, donation, and even getting others to sponsor you to carry the vest.
  • Convergence Lunch in RTP – Look for updates on the next one on the typical channels.
  • QSwap continues next week SW goes to Carpex.

Prayer:  Selfishly – please pray that Straight Cash and I don’t have some sort of lung-related issues from the DD fumes.

vvv  – Super creepy confirmation of whereabouts and timelines sponsored by Google – vvv

A Little Moist, eh

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Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

Who needs a Fritter?

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Lower than normal attendance this morning at the John, we are factoring in the Fritter Craze.  R4TJ may have to do a Bear Claw….

Warm Up: SSH x 20, Right over left and left over right hammy stretches, Phelps, Frankenstein’s x 10, Monkey Humpers x 10

The Workout: 5 Mile route from Ting to Womble and Womble out Bass Lake and back around to Ting

Announcements: Lot’s of things going on in South Wake, Q Swap, Breath-taker Auction, Workout Accountability tracker, Q Source- Shredder made a few nice comments around Q Source and we should all make it part of our routine to attend at least 1 a week or maybe even all 3 planned.  My favorite part about what he said this morning “We are really good at the Fitness, pretty good at Fellowship, but not so good at the Faith” Let’s use this opportunity and new year to get together as brothers and discuss our faith and what we truly need help with. Fitness is our main goals but deep down we are all holding something back, that we need brother-ship and faith to help us out with.

Prayer: Doug Stein, Crablegs, Boy George Son, Double D Father, All the unspoken.

Up for something new?

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Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop.  Last Person in Indian run drops down for 4 merkins and then sprints to front.  Repeat around Ting Loop until Q says to end.

Pffffttttt….. You Call That A Tag!?

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Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly.  I remembered all of the workouts and counting was on point.

  • 4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
  • 11s – Star Jumps > Sprint > Mountain Climbers
  • 4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
  • Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂  Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

  • #MumbleChatter about Purple Cobras being closed next week for Christmas Day.  I hear Average Joe’s might be open…
  • Brickhouse’s son has officially left for service with the Marines
  • Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
  • M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

  • Mike Lee, Pastor at Hope
  • Double D’s wife, recovering from surgery
  • Noah’s Ark headed for surgery

  VS  

NO CONTEST!!! – UTI WINS!